Cheez-Its vs English Muffin
Side-by-side macro comparison. Cheez-Its vs English Muffin per their standard serving sizes.
English Muffin
per 1 muffin (57g)
Macro Comparison Table
| Macro | Cheez-Its | English Muffin | Difference |
|---|---|---|---|
| Calories | 150 cal | 134 cal | +12% Cheez-Its |
| Protein | 3g | 4.4g | -32% Cheez-Its |
| Carbs | 17g | 26g | -35% Cheez-Its |
| Fat | 8g | 1g | +700% Cheez-Its |
Differences shown relative to Cheez-Its. Positive = Cheez-Its has more.
Quick Take
Cheez-Its delivers 150 calories per serving with 3g protein, 17g carbs, and 8g fat. English Muffin delivers 134 calories with 4.4g protein, 26g carbs, and 1g fat. The most meaningful difference: they're within 16 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, English Muffin gives you 16 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), English Muffin delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Cheez-Its brings 150 calories — useful when you're chasing a surplus and struggling to eat enough. English Muffin delivers 4.4g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Cheez-Its fits cleanly into keto with only 17g carbs. English Muffin at 26g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Cheez-Its or English Muffin?
English Muffin has more protein: 4.4g vs 3g per serving. That's a difference of 1.4000000000000004g.
Which has fewer calories, Cheez-Its or English Muffin?
English Muffin has 134 calories per serving vs 150 calories in Cheez-Its — a difference of 16 calories.
Is Cheez-Its or English Muffin better for keto?
Cheez-Its is the better keto choice at 17g carbs per serving vs 26g carbs in English Muffin.
Is Cheez-Its or English Muffin better for weight loss?
For weight loss, English Muffin gives you more calorie flexibility (16 cal less per serving). For preserving muscle during a deficit, English Muffin delivers more protein per calorie. Most people on cuts benefit from English Muffin.
Which Is Better for Your Goal?
🔥 Weight Loss
English Muffin
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
English Muffin
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Cheez-Its
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Cheez-Its and English Muffin stack up:
Full Cheez-Its guide • Full English Muffin guide • All comparisons