English Muffin vs Kodiak Cakes
Side-by-side macro comparison. English Muffin vs Kodiak Cakes per their standard serving sizes.
English Muffin
per 1 muffin (57g)
Kodiak Cakes
per 1/2 cup dry mix (50g)
Macro Comparison Table
| Macro | English Muffin | Kodiak Cakes | Difference |
|---|---|---|---|
| Calories | 134 cal | 190 cal | -29% English |
| Protein | 4.4g | 14g | -69% English |
| Carbs | 26g | 30g | -13% English |
| Fat | 1g | 2.5g | -60% English |
Differences shown relative to English Muffin. Positive = English Muffin has more.
Quick Take
English Muffin delivers 134 calories per serving with 4.4g protein, 26g carbs, and 1g fat. Kodiak Cakes delivers 190 calories with 14g protein, 30g carbs, and 2.5g fat. The most meaningful difference: English Muffin saves 56 calories per serving — meaningful over a week of meals. For protein density per calorie, Kodiak Cakes wins at 29% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, English Muffin gives you 56 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), Kodiak Cakes delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Kodiak Cakes brings 190 calories — useful when you're chasing a surplus and struggling to eat enough. Kodiak Cakes delivers 14g 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
English Muffin fits cleanly into keto with only 26g carbs. Kodiak Cakes at 30g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, English Muffin or Kodiak Cakes?
Kodiak Cakes has more protein: 14g vs 4.4g per serving. That's a difference of 9.6g.
Which has fewer calories, English Muffin or Kodiak Cakes?
English Muffin has 134 calories per serving vs 190 calories in Kodiak Cakes — a difference of 56 calories.
Is English Muffin or Kodiak Cakes better for keto?
English Muffin is the better keto choice at 26g carbs per serving vs 30g carbs in Kodiak Cakes.
Is English Muffin or Kodiak Cakes better for weight loss?
For weight loss, English Muffin gives you more calorie flexibility (56 cal less per serving). For preserving muscle during a deficit, Kodiak Cakes delivers more protein per calorie. Most people on cuts benefit from Kodiak Cakes.
Which Is Better for Your Goal?
🔥 Weight Loss
Kodiak Cakes
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Kodiak Cakes
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
English Muffin
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
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways English Muffin and Kodiak Cakes stack up:
Full English Muffin guide • Full Kodiak Cakes guide • All comparisons