Bagels are a popular breakfast food enjoyed by many. The Thomas brand is one of the most well-known bagel producers in the United States. Thomas offers several varieties of bagels, including plain, sesame, poppy seed, cinnamon raisin, blueberry, and more. But when watching your calorie intake, you may wonder – how many calories are in a plain Thomas bagel?
The Short Answer
A plain Thomas bagel contains 260 calories. This is according to the nutrition information provided on the Thomas website.
Calories Can Vary By Size
When looking at the calorie count of Thomas bagels, keep in mind that the calories may vary slightly depending on the size of the bagel.
Here are the approximate calories for different sizes of plain Thomas bagels:
- Mini bagel (1.5 oz): 90 calories
- Original/deli style bagel (4 oz): 260 calories
- Big bagel (5 oz): 320 calories
As you can see, the mini bagel contains significantly fewer calories than the larger deli style and big bagel. So opting for a smaller plain bagel is a simple way to reduce the calories.
Nutritional Information in a Plain Thomas Bagel
In addition to calories, here is some other key nutritional information in a 4oz plain Thomas bagel:
- Total Fat: 1g
- Saturated Fat: 0g
- Trans Fat: 0g
- Sodium: 330mg
- Total Carbohydrates: 56g
- Dietary Fiber: 2g
- Sugars: 3g
- Protein: 9g
As you can see, a plain Thomas bagel is relatively low in fat and high in carbohydrates and protein. The majority of calories come from the carbohydrates.
Comparing Calories to Other Thomas Bagel Flavors
Plain bagels have fewer calories than many other Thomas bagel varieties. Here’s a comparison of calories for a 4oz/deli style bagel from Thomas:
| Bagel Flavor | Calories |
|---|---|
| Plain | 260 |
| 100% Whole Wheat | 260 |
| Cinnamon Raisin | 290 |
| Sesame | 280 |
| Onion | 260 |
| Poppy Seed | 270 |
| Blueberry | 280 |
| Asiago Cheese | 300 |
| Cheddar Cheese | 300 |
| Cinnamon Raisin Swirl | 290 |
As the table shows, the plain, 100% whole wheat, and onion flavors are on the lower end of the calorie range, while cheese and cinnamon raisin flavors contain more calories.
How the Ingredients Impact Calories
A plain Thomas bagel contains just a few simple ingredients: enriched wheat flour, water, yeast, salt, malt barley flour. The main contributor to calories is the enriched wheat flour.
Bagels with added ingredients like cheese, blueberries, raisins, seeds, etc. generally contain more calories than a plain bagel. These extra ingredients bump up the calorie count.
For example, a blueberry or cinnamon raisin bagel has added calories from the blueberries or raisins. The Asiago cheese and cheddar cheese bagels earn additional calories from the cheese.
Tips for Reducing Calories in a Bagel
Here are some tips if you are looking for ways to cut calories when enjoying a Thomas bagel:
- Opt for a plain or 100% whole wheat bagel over flavors like cinnamon raisin or cheese.
- Choose a mini bagel instead of a full size.
- Slice the bagel into halves or quarters instead of eating a whole bagel.
- Opt for an open-faced bagel sandwich instead of a full sandwich.
- Spread your bagel with 1-2 tablespoons of light cream cheese or avocado instead of full-fat cream cheese.
- Top your bagel with veggies like tomato slices, onions, and cucumber instead of meats or cheeses.
Making simple modifications like these can help enjoy a bagel while keeping calories in check.
How Many Calories Do You Need?
To determine if a 260 calorie Thomas bagel fits into your daily calorie needs, check your recommended daily calorie intake. This varies based on factors like age, gender, activity level, and weight goals. Here are some general daily calorie intake recommendations:
| Gender | Daily Calories |
|---|---|
| Sedentary Women | 1,800-2,000 |
| Moderately Active Women | 2,000-2,200 |
| Active Women | 2,400 |
| Sedentary Men | 2,400-2,600 |
| Moderately Active Men | 2,600-2,800 |
| Active Men | 3,000 |
Based on these estimates, a 260 calorie bagel represents 10-15% of the daily intake for many adults. For some more active individuals, it would be under 10% of the daily total.
Should You Eat a Bagel Every Day?
Bagels make for a convenient and tasty breakfast choice. But is it healthy to eat a bagel every single day?
The answer depends on your overall eating pattern. Enjoying a bagel in moderation as part of a diet rich in veggies, fruits, whole grains, lean protein and healthy fats can potentially fit into a healthy lifestyle.
However, relying on bagels daily could bump up calorie and carbohydrate totals and displace more nutrient-dense foods. Eating a bagel on most days may lead to weight gain over time.
For optimal nutrition, dietary guidelines recommend limiting refined grain foods like bagels to 3-4 servings per week. Spread those bagel days out and opt for whole grain toast, oatmeal, eggs, yogurt or other healthier breakfast choices on other mornings.
Healthy Ways to Enjoy Bagels
If you do decide to incorporate bagels into your regular routine, here are some healthy ways to enjoy them:
- Pair your bagel with protein like eggs or Greek yogurt for a balanced meal.
- Load up your bagel with veggies instead of meats or cheese.
- Opt for healthier spreads like hummus, avocado or nut butter instead of cream cheese.
- Choose bagel thins or mini bagels to control portions.
- Look for whole grain or multigrain bagels for more fiber.
- Top with salmon, turkey or other lean protein instead of bacon or sausage.
With mindful portion sizes and nutritious toppings, enjoying the occasional bagel can fit into a healthy eating pattern.
Should You Avoid Bagels If Dieting?
When following a reduced calorie diet for weight loss, you may wonder if bagels are off-limits. Bagels are higher in calories and carbohydrates than some other breakfast choices.
However, an occasional bagel can be accommodated even when dieting, if you account for the calories and make adjustments elsewhere in your diet. For instance, balance a bagel breakfast with a light lunch and healthy dinner.
That being said, daily bagel breakfasts are probably not the best choice when watching your weight. Fried egg sandwiches on bagels or loaded bagels with meats, cheese and heavy spreads tend to be high in calories and fat. It’s smarter to save bagels for an occasional breakfast treat.
Focus instead on lighter options like an egg white omelet with veggies, Greek yogurt with fruit, oatmeal, or a protein smoothie to keep calories in check.
Tips for Enjoying Bagels on a Diet
If you do indulge in a bagel on occasion while dieting, consider these tips to keep it in line with your weight goals:
- Opt for a mini bagel or bagel thin.
- Choose a whole wheat or multigrain bagel for more fiber and nutrients.
- Load up on veggies and limit higher calorie meats and cheeses.
- Opt for just 1 tablespoon of light cream cheese or thin slice of low-fat cheese.
- Spread with 1 tablespoon of peanut butter instead of cream cheese.
- Pair your bagel with protein like eggs or Greek yogurt.
- Drink water, coffee or tea instead of juice.
With smart modifications and attention to portions, an occasional bagel can work into a reduced calorie diet.
Conclusion
A plain Thomas bagel contains around 260 calories, depending on the size. This represents 10-15% of the total daily calorie needs for many adults. While bagels can be enjoyed in moderation as part of a healthy diet, limit portion sizes and accompaniments to keep calories in check. Opt for healthier bagel alternatives when possible when closely managing your daily calorie intake.
