A bran muffin with raisins can contain a varying amount of calories depending on the recipe, size, and ingredients used. On average, a medium-sized bran muffin with raisins contains around 300-400 calories. The number of calories comes primarily from the flour, sugar, bran, oil or butter, milk, eggs, raisins, and any other ingredients used in the recipe.
Factors that affect calorie content
There are several factors that can affect the calorie content of a bran muffin with raisins:
- Flour – Whole wheat or all-purpose flour can add 150-200 calories per muffin.
- Sugar – Granulated white sugar, brown sugar, honey, or other sweeteners contribute calories from carbohydrates.
- Bran – Bran is high in fiber and adds texture, but doesn’t significantly increase calories.
- Oil or butter – Using vegetable oil, coconut oil, or butter to grease the muffin tin and add moisture contributes about 100 calories per tablespoon.
- Milk – Skim milk versus whole milk leads to a difference in calories based on fat content.
- Eggs – A single large egg contains about 70 calories.
- Raisins – A tablespoon of raisins adds about 30 calories from natural sugars.
- Mix-ins – Nuts, chocolate chips, fruit, oats, seeds, etc. can quickly increase the calories per muffin.
- Size – Jumbo muffins can have up to 500 calories, while mini muffins may have only 100-150 calories.
Example bran muffin nutrition information
As an example, here is the nutrition information for a typical bran muffin with raisins (made with whole wheat flour, butter, skim milk, egg, raisins):
| Serving Size | 1 medium muffin (2.5″ diameter) |
|---|---|
| Calories | 360 |
| Total Fat | 13g |
| Saturated Fat | 5g |
| Trans Fat | 0g |
| Cholesterol | 55mg |
| Sodium | 310mg |
| Total Carbohydrates | 59g |
| Dietary Fiber | 5g |
| Sugars | 29g |
| Protein | 10g |
As you can see, even a medium-sized bran muffin with raisins contains 360 calories. The calories come mostly from carbohydrates (59g worth about 236 calories) and fat (13g worth about 117 calories). The egg, milk, raisins, bran, and flour all contribute calories and nutrients as well.
Low calorie bran muffin options
There are some things you can do to reduce the calorie content of a bran muffin with raisins if you are looking for a lighter option:
- Use whole wheat pastry flour instead of regular whole wheat flour
- Replace the butter with unsweetened applesauce
- Use skim or 1% milk instead of whole milk
- Swap sugar for a zero-calorie sweetener like stevia
- Reduce the number of raisins by half
Making these substitutions can save 50-100 calories per muffin. Portion control is key too – stick to one medium muffin instead of jumbo sizes.
Nutritional benefits
Despite being relatively high in calories, bran muffins with raisins are a good source of nutrition:
- Fiber – Bran is an excellent source of dietary fiber. Fiber promotes healthy digestion and may help lower cholesterol.
- Vitamins and minerals – Bran muffins provide B vitamins like thiamin, niacin, riboflavin, and folate from the wheat bran and whole grains. Raisins add small amounts of potassium and iron.
- Antioxidants – Raisins are high in antioxidant compounds like flavonoids, which can help reduce oxidative stress and inflammation in the body.
- Protein – The egg and wheat provide bran muffins with a good amount of filling protein to help you feel satisfied.
Overall, bran muffins with raisins can be part of a healthy diet when enjoyed in moderation. Limit portion sizes to control calories, or tweak the recipe to create a lighter option. Be sure to balance them out with plenty of fruits, vegetables, lean proteins, and whole grains throughout your day.
Bran muffin recipe
If you’d like to try making bran muffins with raisins at home, here is a tasty recipe to get you started:
Ingredients:
- 1 1/2 cups whole wheat flour
- 1 cup wheat bran
- 1/3 cup brown sugar
- 2 1/2 tsp baking powder
- 1/2 tsp salt
- 1 egg
- 1 cup skim milk
- 1/4 cup vegetable oil
- 1/2 cup raisins
Steps:
- Preheat oven to 400°F. Grease a 12-cup muffin tin or line with paper liners.
- In a large bowl, whisk together the flour, bran, brown sugar, baking powder and salt.
- In a smaller bowl, beat the egg. Stir in the milk, vegetable oil and raisins.
- Pour the wet ingredients into the dry ingredients and stir just until combined (do not overmix).
- Scoop the batter evenly into the prepared muffin cups, filling them about 3/4 full.
- Bake at 400°F for 18-20 minutes until a toothpick inserted comes out clean.
- Cool muffins in the pan for 5 minutes, then transfer to a wire rack to cool completely.
For a lighter version, use whole wheat pastry flour, applesauce instead of oil, and skim milk. Add nuts, spices, or fruit as desired for more flavor.
Enjoy your homemade bran muffins with raisins for a fiber-filled breakfast or snack!
Storing and freezing
Properly stored bran muffins with raisins will stay fresh for 2-3 days at room temperature in an airtight container. For longer storage, refrigerate for up to 5 days, or freeze for 2-3 months.
To freeze:
- Allow muffins to cool completely after baking
- Place in freezer bags or airtight containers, squeezing out excess air
- Freeze for up to 3 months
- Thaw at room temperature or microwave briefly until warmed through
Freezing prevents drying out and extends the shelf life. Bran muffins with raisins can be enjoyed fresh out of the oven, for breakfast on-the-go, or as an afternoon snack long after baking.
How many calories should you eat per day?
The recommended daily calorie intake can vary significantly based on age, gender, activity level, health goals, and other factors. As a general guideline from the Dietary Guidelines for Americans:
- Women need between 1,600-2,400 calories per day
- Men need 2,000-3,000 calories per day
However, your individual calorie needs may be higher or lower. A bran muffin with raisins containing 360 calories would account for 15-22% of the daily calorie recommendation for women and 12-18% for men. Consuming high calorie foods like muffins occasionally is fine, but be mindful of portion sizes.
Factors that influence calorie needs
Some of the key factors that determine your optimal calorie intake include:
- Age – calorie needs decrease as you get older
- Sex – men generally require more calories than women
- Weight – larger individuals need more calories for energy and maintenance
- Activity level – the more active you are, the more calories you burn
- Health status – conditions like pregnancy or chronic illness can alter calorie needs
- Growth – children and teens have increased calorie needs
You can use online TDEE (total daily energy expenditure) calculator to get a personalized estimate of how many calories to aim for each day based on your individual lifestyle and body. TDEE takes into account your basal metabolic rate along with calories burned through movement.
Ways to manage your calorie intake
Strategies to stay within your recommended daily calorie range include:
- Reading nutrition labels
- Measuring portion sizes
- Tracking your intake in a food diary
- Limiting high calorie foods
- Eating more fruits, veggies and lean proteins
- Exercising to burn extra calories
Keeping an eye on calories, along with making healthy whole food choices, can help with managing your weight and meeting your nutritional needs.
Healthy muffin alternatives
For a more balanced breakfast or snack lower in calories, sugar, and fat, here are some healthier muffin options to try:
Fruit and yogurt muffins
Substitute oil with yogurt and add fresh or frozen fruits like blueberries, banana slices, apple chunks or strawberries. Allows you to cut back on added sugars too.
Vegetable muffins
Grate carrots, zucchini or sweet potatoes into the batter. You can reduce oil and get an extra serving of veggies.
Oatmeal or bran muffins
Use 100% whole grains like oats, bran and whole wheat flour. The fiber will help fill you up.
Protein muffins
Add nuts, seeds, peanut butter, ricotta cheese or a scoop of protein powder. Keeps you full longer and provides sustained energy.
Mini muffins
Downsize to mini 100 calorie muffins. Easier to control portions and they freeze well too.
The bottom line
Bran muffins with raisins can make a tasty and filling breakfast or snack. However, a medium 2.5 inch muffin averages 360 calories. The number of calories can vary significantly based on exact ingredients and size. To lighten up your muffins, use healthy swaps for sugar, oils, milk and size down to mini muffins. Enjoy bran muffins occasionally as part of an overall balanced diet tailored to your individual calorie needs.
