Dating as far earlier as the 17th century, bagels are one of the many beloved lull foods approximately the world.

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Though generally eaten for breakfast, that not uncommon to watch bagels on lunch or dinner menus together well.

In current years, these baked goods have earned a rather an unfavorable reputation amidst claims that their high carb content provides them naturally unhealthy.

This article reviews whether bagels deserve to fit right into a healthy and balanced diet and provides tips for maximizing your nutritional value.

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The nutritional content of bagels deserve to vary widely, as many varieties do from range of ingredient are easily accessible in various sizes.

The most simple bagels are made indigenous a combination of sleek wheat flour, salt, water, and also yeast. Certain types may contain added ingredients, such together herbs, spices, sugar, and dried fruit.

A typical, medium-sized, level bagel (105 grams) may contain the adhering to (1):

Calories: 289Protein: 11 gramsFat: 2 gramsCarbs: 56 gramsFiber: 3 gramsThiamine: 14% the the daily Value (DV)Manganese: 24% of the DVCopper: 19% the the DVZinc: 8% the the DVIron: 8% of the DVCalcium: 6% the the DV

Bagels often tend to be very high in carbs while giving only small amounts of fat and also protein.

They also naturally contain tiny quantities the vitamins and minerals, however in some countries, such as the unified States, bagels and other polished grain assets are enriched with some of the nutrients that room lost throughout processing, specific B vitamins and iron (2).


Though your nutritional contents varies widely, bagels tend to be high in carbs and low in fat and protein. In particular countries, part nutrients are added to bagels to boost their nutritional value.

Though bagels can have a ar in a healthy diet, lock come with potential drawbacks.

High in calories

One of the best potential difficulties with bagels is how countless calories they provide and just how easy they have the right to be to inadvertently overeat in one sitting.

According come the nationwide Institute the Health, the serving size of an average bagel has virtually doubled over the last twenty years (3).

Though many bagels show up to be a solitary serving, part larger-sized varieties have the right to pack upwards that 600 calories. For countless people, that’s sufficient to constitute whole meal — and it doesn’t incorporate the butter or cream cheese you may spread ~ above top.

Overconsumption of calorie from any food, including bagels, may lead to unhealthy weight gain and also make the more complicated to lose weight (4).

It may be ideal to reap bagels in moderation and also be conscious of how many calories they contribute to your diet.

High in polished carbs

Bagels are traditionally do from polished wheat flour, and specific varieties may also contain a hefty sheep of included sugar.

Some research says that a greater intake of refined carbs, such together those in bagels, may contribute to an boosted risk the chronic conditions like heart condition and type 2 diabetes (5, 6, 7).

Moreover, diets rich in ultra-processed foods tend come be associated with poor in its entirety diet high quality (8).

Of course, no one of this way you need to be worried about enjoying an occasional bagel.

It’s simply essential to ensure that you’re also including many of nutrient-dense, whole foods in your diet.


Bagels often tend to be high in calories and also refined carbs. Therefore, it’s necessary to exercise moderation.

Not every bagels are developed equal, however choosing varieties that contain whole-food ingredients can assist you build a more nutritious diet.

Whole grains

Most bagels space made from polished wheat flour, i m sorry can provide a many calories and very few nutrients. Yet, some space made with entirety grains that can offer a variety of nutrients and also potential wellness benefits.

Whole grains are rich in fiber, vitamins, minerals, and also many health-promoting plant compounds that polished grains lack. These nutritional attributes can help balance your blood sugar and also promote healthy digestion (9).

Some research argues that eating up to 2–3 servings of whole grains per day may assist prevent chronic illnesses, such as heart disease, kind 2 diabetes, and also certain species of cancer (10).

To take benefit of these benefits, look because that bagels that space made from totality grains prefer oats, rye, spelt, or entirety wheat — yet remember to store your portion size in check.


Bagels make from entirety grains may aid balance blood sugar, support healthy and balanced digestion, and also prevent disease.

It is feasible to stay on top of your health and wellness goals while including bagels in her diet. Every it take away is a little forethought and planning.

Pay fist to section size

Check the nutrition label on the parcel of her favorite bagels to check out what castle contain.

If you find that lock pack an ext calories or carbs 보다 your dietary purposes allow, opt for smaller sized bagels or take into consideration eating only half. Save the other half for later on or share the with an additional person.

Many brands likewise offer miniature bagels or bagel thins. These choices tend to it is in a much more appropriate offer size.

If you discover that her favorite bagel no the healthiest choice, switch to a healthier alternative or try eating it much less frequently. Differ your breakfast alternatives and conserve bagels for special occasions come cut earlier and keep a much more balanced diet.

Be responsibility of ingredients

The ingredients in her favorite bagel deserve to significantly influence its nutrient content and your health.

The most nutritious options are made from totality grains and contain small to no added sugar. If you’re following a low-sodium diet, you need to avoid bagels the contain a the majority of salt.

Choose your toppings wisely

Many of the most popular bagel toppings favor cream cheese, butter, and jam can harbor a many excess calorie in the type of saturation fat and sugar.

While there’s nothing wrong through the sometimes indulgence, over there are much more nutritious options.

Consider selecting hummus, avocado, or nut butter instead of cream cheese for much more fiber and also nutrients. For extra protein, include sliced turkey, salmon, or a scrambled egg.

Bagels are also terrific opportunity come sneak in a serving or two of vegetables with your breakfast. Heap on sliced tomatoes, spinach, cucumber, and also onions to turn your bagel into a veggie-rich sandwich.

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To rise the nutritional profile of your bagel, choose a whole-grain range and height it v nutrient-dense ingredients choose avocado, nut butter, eggs, or veggies.