The Lowdown on the Healthiest Costco Muffins

Costco is a retail wholesale club that sells a variety of manufactured products, packaged foods, baked goods and fresh foods. Among the baked goods at Costco are the store's muffins, which are available in flavors such as chocolate, blueberry, poppy seed and banana nut. These muffins tend to be high in calories and fat, although the exact nutritional specifications vary between flavors.

The chocolate muffins at Costco are the highest calorie muffin available, as each muffin provides 690 calories. This amount comprises nearly 35 percent of the daily suggested intake, based on a 2,000-calorie diet. Each chocolate muffin offers 38 grams of fat, with 11 grams of saturated fat. The American Heart Association suggests consuming between 50 grams and 70 grams of total fat per day, and no more than 16 grams of saturated fat, to reduce the risk of heart disease. Costco chocolate muffins are also high in carbohydrates with 79 grams total, and 48 grams coming from sugar. They each contain only 3 grams of dietary fiber, which is a nutrient that helps you feel full. As such, even though Costco's chocolate muffins are high in calories, they may not provide much satiety. Each chocolate muffin also contains 10 grams of protein.

Costco's banana nut muffins contain just 50 fewer calories than the chocolate muffins, with a total of 640, but are significantly lower in fat, with 32 grams of total fat and 4 grams of saturated fat. The banana nut muffins are significantly lower than the chocolate muffins in sugar, with 32 grams per muffin. However, this amount — which contributes 128 calories — is more than the daily suggested intake of added sugars for women, and 85 percent of the daily suggested intake of added sugar for men. Each Costco banana nut muffin provides 2 grams of fiber and 10 grams of protein.

Costco's maple muffins are much smaller than the rest of the store's muffins, and are, thus, significantly lower in calories. Each Costco maple muffin contains 213 calories, which is nearly 11 percent of the daily suggested intake, based on a 2,000-calorie diet. One Costco maple muffin contains more than 9 grams of fat, with 5.5 grams of saturated fat, and 30 grams of carbohydrates, with 15 grams of sugar and less than 1 gram of fiber. Each muffin contains less than 3 grams of protein.

Costco's blueberry muffins are rich in calories, with each muffin providing 600 calories, or 30 percent of the daily suggested intake, based on a 2,000-calorie diet. The muffins provide 32 grams of total fat, which is nearly half of the American Heart Association's maximum suggested fat intake. Of the 71 grams of carbohydrates in Costco's blueberry muffins, 40 grams come from sugar, and there are just 2 grams of dietary fiber. Each muffin provides 8 grams of protein.

Costco's poppy seed muffins are among the most calorie-dense muffins the store offers. Each muffin provides 672 calories, or 33.6 percent of the total suggested calorie intake, based on a 2,000-calorie diet. The Costco poppy seed muffins contain the most sugar of the store's muffins, with 42 grams, and 75 grams of total carbohydrates. Each poppy seed muffin contains 2 grams of fiber and 10 grams of protein.