How many calories in a large Blueberry Muffin from Costco?

A large blueberry muffin from Costco contains a significant amount of calories and other nutrients. Knowing the calorie and nutrition information can help people make informed decisions about their diet. Below is a quick overview of the calorie count and other key details about Costco’s large blueberry muffins.

Quick Facts

– Calories per muffin: Around 500
– Serving size: 1 muffin (120g)
– Ingredients: Enriched bleached wheat flour, sugar, blueberries, water, soybean oil, eggs, whey powder, baking powder, salt, natural flavors.

Calorie Count Details

According to the nutrition information on Costco’s website, one large blueberry muffin contains approximately 510 calories. Here is a detailed breakdown of the calorie count:

– Total calories: 510
– Calories from fat: 210
– Calories from carbs: 270
– Calories from protein: 30

So over 40% of the calories come from fat, while the majority (about 53%) come from carbohydrates.

Costco’s blueberry muffins are quite large, weighing around 4.2 oz (120 grams). This accounts for the high calorie count compared to a smaller bakery muffin.

For some context, 510 calories is over a quarter of the daily recommended calorie intake for most adults. The percent daily values are calculated based on a 2,000 calorie diet.

Percent Daily Value

Here are the percent daily values (%DV) for the key nutrients in one Costco blueberry muffin:

– Total fat: 32% DV
– Saturated fat: 15% DV
– Trans fat: 0% DV
– Cholesterol: 10% DV
– Sodium: 8% DV
– Total carbohydrate: 18% DV
– Dietary fiber: 4% DV
– Sugars: 15% DV
– Protein: 6% DV

As you can see, one muffin provides a significant amount of fat, including saturated fat and trans fat. The muffin also contains 15% of the recommended daily value for sugar intake.

Nutrition Information

Here is the full nutrition information for a large blueberry muffin from Costco:

Nutrient Per Muffin (120g) % Daily Value
Calories 510
Fat 21g 32%
Saturated fat 8g 15%
Trans fat 0g 0%
Cholesterol 30mg 10%
Sodium 190mg 8%
Total carbohydrate 66g 18%
Dietary fiber 2g 4%
Sugars 30g 15%
Protein 7g 6%

As you can see from the table, the muffin provides significant amounts of fat, saturated fat, cholesterol, sodium, carbohydrates and sugar. It is lower in fiber and protein.


Costco’s blueberry muffins contain the following ingredients:

– Enriched bleached wheat flour – This refined grain provides carbohydrates, calories and some B vitamins.

– Sugar – The added sugar adds sweetness and carbohydrates.

– Blueberries – The blueberries provide fiber, vitamin C and antioxidants.

– Water

– Soybean oil – This added oil provides fat and calories.

– Eggs – The eggs provide protein.

– Whey powder – Whey is a dairy product that adds protein.

– Baking powder – This helps the muffins rise.

– Salt

– Natural flavors – These are likely added flavors to enhance the taste.

The main contributors to calories and fat are the enriched wheat flour, sugar, soybean oil, and eggs. The blueberries provide beneficial nutrients but not many calories.

Costco Blueberry Muffin Calories Compared to Other Muffins

Costco’s large blueberry muffins contain significantly more calories than a typical bakery-style blueberry muffin. Here is a calorie comparison:

Muffin Serving Size Calories
Costco Blueberry Muffin 1 muffin (120g) 510
Bakery Blueberry Muffin 1 muffin (60g) 260

As you can see, Costco’s muffin has about double the calories of a typical bakery muffin. This is due to its larger serving size.

Costco’s blueberry muffin also has significantly more calories compared to a homemade muffin:

Muffin Serving Size Calories
Costco Blueberry Muffin 1 muffin (120g) 510
Homemade Blueberry Muffin 1 muffin (55g) 185

The homemade muffin has about 3.5 times less calories because it contains less oil and refined flour.

So Costco’s blueberry muffins have a very high calorie count compared to other muffin options due to their large size and ingredients.

Ways to Reduce Calories in a Costco Blueberry Muffin

If you want to enjoy a Costco blueberry muffin but reduce the calorie count, here are some tips:

– Cut the muffin in half – Only eat one half to cut the calories in half to around 250.

– Split with a friend – Splitting the giant muffin with a friend cuts the calories.

– Use lower calorie toppings – Rather than butter, use lighter toppings like jam, ricotta cheese, or avocado.

– Drink water with it – Drink a full glass of water with the muffin to help fill you up faster.

– Avoid other high calorie foods – Don’t pair it with a 500 calorie latte or pastry to limit total calories.

– Walk after eating it – Take a 30 minute walk to burn off some of the muffin calories.

– Make your own – Make a healthier version at home with less oil and sugar. Add fruit for fiber.

– Pick your battles – If you’re going to splurge on a high calorie muffin, reduce other treats that day.

Health Impact of Costco’s Blueberry Muffins

While Costco’s blueberry muffins taste great, they are high in calories, fat, and sugar. Here is the potential health impact:

– Weight gain – The 500 calories can quickly add body fat if consumed daily.

– Blood sugar spike – Large amounts of refined flour and sugar lead to rapid blood sugar rise.

– Inflammation – Refined carbs and omega-6 rich vegetable oils may cause inflammation.

– Lack of nutrients – Packaged baked goods lack the micronutrients found in whole foods.

– Lack of fiber – With only 2g of fiber, the muffins don’t provide much fiber.

– Fat storage – Excess calories from the muffins may be stored as body fat.

– Increased heart disease risk – High sugar foods are linked to elevated heart disease risk.

– Lack of satiety – The refined carbs do not satisfy hunger as well as fiber and protein rich foods.

To reduce the health impact, enjoy Costco’s blueberry muffins in moderation as an occasional treat. Opt for healthier muffin alternatives more often.

Healthier Muffin Alternatives

Here are some healthier muffin options if you are looking for a lower calorie, more nutritious alternative to enjoy regularly:

– Oatmeal muffins – Made with oats, bananas, and lower added sugar. Provide fiber.

– Protein muffins – Add Greek yogurt and protein powder for more protein.

– Vegetable muffins – Grate carrots, zucchini or pumpkin into the batter.

– Bran muffins – Use wheat bran and flaxseed for fiber.

– Fruit muffins – Use fresh or frozen fruit instead of flavored chips.

– Whole wheat muffins – Choose 100% whole wheat flour instead of refined white flour.

– Nut muffins – Add walnuts or pecans for healthy fats.

– Mini muffins – Make mini muffins for portion control.

Aim for muffins with less than 300 calories, at least 3g fiber, 5g protein and use part whole grains. Enjoy them occasionally as part of a balanced diet.


A large blueberry muffin from Costco contains a substantial 510 calories and 21g of fat. This represents over a quarter of most adults’ recommended daily calorie needs. The high refined carbohydrate content also makes their blueberry muffins low in fiber and nutrients.

While an occasional Costco muffin can be enjoyed as a treat, make healthier muffins with whole grains, fruit, nuts, veggies and yogurt your regular go-to for breakfasts and snacks. Pair your muffin with protein like eggs or yogurt to balance out the carbs. And be sure to account for the 500 calories by reducing other high calorie foods that day or getting daily exercise.

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