As a nutrition-focused SEO writer, I often get asked about the calorie differences between similar foods. Lately, one of the most common questions is whether the trendy new flagel has less calories than a traditional bagel.
What is a Flagel?
A flagel is a hybrid pastry that combines elements of a bagel and a flaky croissant-style dough. While bagels are denser and chewier with a shiny crust, flagels have a distinct layered texture and buttery flavor from being made with laminated dough.
Flagels emerged on the artisanal bakery scene in recent years as a lighter, fluffier alternative to bagels. Their popularity has steadily risen, with many considering flagels to be a healthier, lower-calorie option.
Bagel vs. Flagel Calories
When comparing bagel versus flagel calories, there are a few factors to consider:
- Size – Bagels are typically larger and denser than flagels
- Ingredients – Flagels tend to be made with higher fat ingredients like butter and cream cheese
- Preparation – Boiling and then baking bagels adds minimal calories versus baking flagels
- Toppings – Heavier toppings like thick schmear of cream cheese add more calories
Taking these elements into account, a plain flagel tends to have slightly fewer calories than a comparable plain bagel. However, when factoring in size, ingredients, preparation and toppings, the calorie difference gets much smaller between the two.
Calorie Comparison
| Item | Calories |
|---|---|
| 1 medium plain bagel (about 4″ diameter) | 277 |
| 1 small plain flagel (about 3″ diameter) | 260 |
| 1 medium sesame bagel with 2 tbsp cream cheese | 387 |
| 1 small butter flagel with 2 tbsp cream cheese | 373 |
As shown, a plain flagel has around 17 fewer calories than a plain bagel. However, when topped with cream cheese, the calorie difference shrinks to just 14 calories. So in their simplest forms, flagels are lower in calories, though not drastically.
Ingredients Impact on Calories
One reason that flagels don’t offer a huge caloric advantage is their ingredients. Let’s compare the ingredients that go into bagels versus flagels:
Bagel Ingredients
- Flour
- Yeast
- Salt
- Water
- Malt syrup or barley malt
Bagels have just a handful of basic ingredients. The flour and water create a dense, chewy dough. Boiling and then baking the bagels develops their signature shiny crust.
Flagel Ingredients
- Flour
- Butter
- Cream cheese
- Milk
- Salt
- Sugar
- Yeast
- Eggs
Flagels contain more fat and sugar than bagels based on ingredients like butter, cream cheese, milk and eggs. The lamination process of folding butter into the dough creates flaky layers, but also adds calories.
So while flagels skip the boiling step that bagels go through, their rich ingredients contribute more calories than bagels simple flour, yeast and water.
Preparation Impacts Calories
In addition to ingredients, the preparation method also impacts the calorie counts of bagels versus flagels:
- Bagels: Formed into rings, boiled briefly, then baked
- Flagels: Layered dough with butter, folded repeatedly, rested, then baked
Boiling and baking bagels essentially just activates the dough to develop the chewy bagel texture. The boiling water adds minimal extra calories.
Meanwhile, the repetitive folding technique for flagels integrates fatty ingredients like butter throughout the dough. The layering and resting process allows moisture to penetrate the dough for a softer, fluffier texture. But all that added fat and moisture does mean more calories.
Size Differences
Another key factor in the calorie comparison is the difference in size and serving between bagels and flagels.
Bagels are typically larger, with a 4-5 inch diameter being common. They can often be 150-200 calories even without any toppings.
Flagels run smaller, with a diameter of 3-4 inches being typical. Their petit size means slightly fewer calories for a plain flagel versus a plain bagel.
However, when factoring in toppings, the size difference becomes negligible. A heavily topped smaller flagel can easily match or exceed the calorie count of a larger bagel.
Impact of Toppings
While the debate often centers around a plain bagel versus plain flagel, these pastries are rarely eaten without toppings.
Once you add in typical bagel or flagel toppings like cream cheese, butter, jam or avocado, the calories increase significantly for both.
A seeded or topped bagel can have closer to 350-400 calories. Topped flagels also soar up to 300-350 calories depending on portion size.
So any small calorie advantage for a plain flagel gets erased once you factor in heavy toppings. Going with light toppings like mustard or tomato slices can keep calories lower for either choice.
Healthier Bagel Alternatives
If you love bagels but want to lighten them up, here are some tips for lower calorie options:
- Choose smaller bagels with a diameter of 3 inches or less
- Request whole grain or multi-grain varieties for more fiber
- Pick single-serving mini bagels around 100 calories
- Opt for lighter toppings like hummus, avocado or tomato slices
- Create bagel thins by slicing a bagel horizontally and toasting lightly
- Substitute half a bagel to cut calories and carbs
With some simple adjustments, you can enjoy bagels while keeping your calorie intake in check.
Healthier Flagel Alternatives
For those who prefer flagels, you can also make some light substitutions:
- Choose mini or thin flagels to slash calories
- Pick flagels made with whole grain or ancient grain flour
- Opt for lower-fat cream cheese or nut-based spreads
- Load up vegetables on your flagel instead of cheese or meat
- Spread a thin layer of cream cheese or butter instead of a thick schmear
- Order a half or petite-sized flagel
With a few tweaks, flagels can also be enjoyed as a lighter treat. Moderating your portions and toppings is key to keeping calories under control.
Should You Choose Flagels or Bagels for Weight Loss?
When trying to lose weight, bread-based breakfast options like bagels and flagels may seem taboo. But you can absolutely enjoy either in moderation on a weight loss diet.
To pick the better option for weight loss, consider:
- Volume – Bagels tend to be more filling and satisfying
- Nutrition – Flagels often have more fat, bagels more carbs
- Calories – Flagels edge out bagels when plain, but are similar when topped
- Variety – Both come in whole grain and high protein varieties
Bagels probably have a slight advantage for weight loss given their larger size, carb advantage, and fiber content. But flagels can work too in reasonable portions.
Ultimately, calories and portion sizes matter most for weight management. So enjoy your favorite in appropriate amounts as part of an overall healthy diet and active lifestyle.
Conclusion
When it comes to the showdown of flagel versus bagel calories, flagels have a slight edge for plain varieties. But the calorie difference shrinks once you factor in size, toppings, and preparation.
Bagels tend to be larger, but only contain flour, yeast and water. Flagels run smaller, but their rich ingredients like butter and cream cheese add fat and calories.
For the lowest calorie options, choose mini or thin versions of either flagels or bagels. Load up on vegetable toppings instead of cheeses or creams. And stick to a reasonable single portion size to keep calories in check.
With some mindful choices, you can enjoy the delicious convenience of bagels and flagels without sabotaging your health goals.
