Decoding Costco's Bakery: How many calories are in a whole Costco muffin?

October 31, 2025 •

5 min read

Recent recipe changes have significantly altered the nutritional content of Costco's muffins, with some newer versions containing considerably fewer calories than their notoriously dense predecessors. This article provides a comprehensive look at how many calories are in a whole Costco muffin, detailing the wide range across different flavors and the notable changes to the bakery item over time.

Quick Summary

The calorie count for a Costco muffin varies by flavor and recipe, ranging from approximately 410 to 460 for newer versions and potentially over 700 for older, larger muffins. These baked goods are calorie-dense and high in fat and sugar, making moderation and mindful portioning essential for a balanced diet.

Key Points

Significant Calorie Variation: The number of calories in a Costco muffin depends heavily on the flavor and whether it's the older, larger size or the newer, smaller one.
Newer Muffins Are Lower in Calories: Post-recipe changes in 2024, muffin sizes and ingredients were altered, lowering the calorie count to around 410–460 for most flavors.
Old Muffins Were Calorie Bombs: Before the recipe change, some larger muffins, like the Apple Crumb, were reported to have over 900 calories.
Check for Recent Nutritional Data: Due to the recipe update, it's important to reference nutritional information from late 2024 or later to ensure accuracy.
Moderation is Key: Despite the calorie reduction, Costco muffins are still dense in saturated fat and added sugar, so portion control is important.
Healthier Alternatives Exist: For daily breakfast, consider high-protein, high-fiber alternatives like Greek yogurt parfaits or homemade oatmeal muffins.

Understanding the Calorie Content of a Costco Muffin

For years, Costco's supersized muffins were famous (or infamous) for their decadent taste and high-calorie count, with some old reports placing the total at 700 or even 900 calories for a single muffin. However, in recent years, the company has updated its recipe and reduced the size of its muffins, leading to a substantial drop in calories. As a result, calculating how many calories are in a whole Costco muffin requires understanding which version you have and which flavor it is.

The Recipe and Size Change: A Nutritional Shift

The most significant factor in the calorie variation is the change in the Kirkland Signature recipe. In the past, muffins were both larger and made with different ingredients, such as soybean oil. The new recipe, which reportedly uses butter and sour cream, has lowered the overall calorie count while also changing the fat and sugar content. While this may not be a "health food," the change is a significant step towards a more manageable calorie intake for a single serving.

A Flavor-by-Flavor Calorie Comparison

Comparing the nutritional data of different muffin flavors highlights the variability. For instance, according to recent information, the Triple Chocolate muffin and the Blueberry and Cream muffins are among the highest in calories, while the Lemon Raspberry and Corn muffins are on the lower end for the updated, smaller sizes. It's crucial to check labels or reliable nutritional tracking sources, as these values can change.


Muffin Flavor	Reported Calories (New Recipe)	Macronutrient Profile (Example: Blueberry & Cream)
Blueberry & Cream	460	25g Total Fat, 15g Saturated Fat, 54g Carbs, 25g Added Sugar, 6g Protein
Cinnamon Chip	460	26g Total Fat, 16g Saturated Fat, 54g Carbs, 30g Added Sugar, 5g Protein
Lemon Raspberry	420	23g Total Fat, 14g Saturated Fat, 50g Carbs, 23g Added Sugar, 5g Protein
Corn	290	10g Total Fat, 2g Saturated Fat, 44g Carbs, 19g Added Sugar, 5g Protein

Note: The table above reflects recent data for the smaller, updated muffins. Older, larger muffins were significantly higher in all nutritional categories.

More Than Just Calories: The Full Nutritional Picture

While knowing the calorie count is a critical first step, a comprehensive understanding of a food's nutritional impact involves looking at its total composition. Costco's muffins, even the newer versions, are still considered a treat for a few key reasons:

High in Saturated Fat: Flavors like the Cinnamon Chip muffin contain a high percentage of saturated fat, which, when consumed in excess, can raise LDL (bad) cholesterol levels and increase the risk of heart disease. The American Heart Association recommends limiting saturated fat intake to under 6% of daily calories.
Loaded with Added Sugar: The sugar content in these muffins is substantial. For example, a single Blueberry and Cream muffin can contain 25 grams of added sugar, which is half of the daily value recommended by the FDA. This provides a quick energy spike followed by a crash, offering minimal sustained nutritional value.
Low in Fiber: Despite being a baked good, these muffins offer minimal dietary fiber, which is important for digestive health and promoting satiety. The lack of fiber, combined with the high sugar content, means they are not very filling and can leave you feeling hungry again soon after eating.

Strategies for Mindful Muffin Consumption

If you can't resist a Costco muffin, several strategies can help you enjoy it more mindfully and keep your nutrition goals on track. The key is moderation and portion control.

Here are a few tips:

Cut it up: Cut the muffin into halves or even quarters. This allows you to enjoy the treat over multiple days or share it with others.
Freeze for later: Store leftover muffin pieces in the freezer. This not only extends their shelf life but also makes them less convenient to consume in one sitting. You can simply microwave a portion for a quick treat.
Make it a shared dessert: Instead of eating a whole muffin yourself, split it with a family member or friend. This reduces your calorie intake by half.
Plan your treat: Incorporate the muffin into your diet by planning for it. If you know you'll have a muffin, adjust your other meals for the day to ensure you don't exceed your daily calorie goals.
Pair with protein: Have a small portion of the muffin alongside a protein-rich meal, like Greek yogurt or scrambled eggs. The protein will help you feel fuller for longer and may prevent overindulging.

Healthier Breakfast Alternatives

If you're looking for a breakfast option that's more nutritionally robust, there are many delicious alternatives to a Costco muffin. These choices can provide sustained energy without the large amounts of added sugar and saturated fat.

Greek Yogurt Parfait: Layer Greek yogurt with fresh berries and low-sugar granola for a breakfast packed with protein, fiber, and healthy probiotics.
Avocado Toast: Mash ripe avocado onto whole-grain toast and top with a sprinkle of red pepper flakes or a fried egg. The healthy fats in the avocado are linked to a decreased risk of heart disease.
Oatmeal: Opt for a bowl of whole-grain oatmeal topped with nuts, seeds, and fruit. This provides fiber and sustained energy throughout the morning.
Homemade Muffins: Baking your own muffins allows for complete control over ingredients. You can reduce sugar, add whole-grain flour, and incorporate fruits or vegetables like shredded carrots or zucchini for more nutrients and fiber.
Egg Bites or Mini Frittatas: Prepare these ahead of time for a protein-rich, grab-and-go option. Add vegetables and lean breakfast meats for a boost of nutrients.

Conclusion

While the current Costco muffins are a significant improvement in terms of calorie count compared to their older, larger counterparts, they still represent a high-calorie, high-sugar, and high-fat treat. Knowing that the calorie count can range from around 410 to 460 depending on the flavor is the first step toward making informed dietary choices. By understanding the nutritional breakdown and practicing mindful consumption through portion control or seeking healthier alternatives, it's possible to enjoy these baked goods as an occasional indulgence rather than a daily breakfast staple.

For more information on the nutritional impact of certain foods, consider consulting resources like the American Heart Association (AHA).

Comparison of Muffin Nutrition Facts


Flavor	Calories (New)	Total Fat (g)	Sat. Fat (g)	Total Carbs (g)	Added Sugar (g)	Protein (g)
Blueberry & Cream	460	25	15	54	25	6
Cinnamon Chip	460	26	16	54	30	5
Lemon Raspberry	420	23	14	50	23	5
Corn	290	10	2	44	19	5
Triple Chocolate	410	~	~	~	~	~
Old Blueberry (pre-2024)	609	32	6	71	40	8
Old Double Chocolate (pre-2024)	689	38	11	79	48	10
Old Apple Crumb (pre-2024)	920	~	~	~	~	~
Old Banana Nut (pre-2024)	680	~	~	~	~	~
Old Almond Poppy (pre-2024)	670	~	~	~	~	~

Frequently Asked Questions

Yes, around 2024, Costco updated its Kirkland Signature muffin recipe. The new muffins are slightly smaller and made with different ingredients, such as butter and sour cream, replacing the older soybean oil formula.

The new muffins are significantly lower in calories. For instance, the new Lemon Raspberry muffin has 420 calories, whereas an older Double Chocolate muffin was nearly 700 calories. This is due to both size reduction and ingredient changes.

No, even with the reduced calorie count, Costco muffins are not considered a healthy breakfast staple. They remain high in saturated fat and added sugar and offer very little dietary fiber. They are best treated as an occasional indulgence.

Based on recent nutrition information, the Cinnamon Chip and Blueberry and Cream muffins are tied for the highest calorie count among the newer options, each containing 460 calories.

To manage portion sizes, you can cut the muffin into smaller pieces, such as halves or quarters, and freeze them. You can then thaw or briefly microwave smaller portions as needed, which helps prevent overconsumption in a single sitting.

Using the Blueberry and Cream flavor as an example, a single new muffin has 25g total fat, 15g saturated fat, 54g carbs, and 6g protein. Macronutrient profiles vary slightly by flavor.

Healthier breakfast alternatives include a Greek yogurt parfait with fruit and granola, avocado on whole-grain toast, or a bowl of oatmeal. These options are more balanced and offer more nutritional value.