Onion bagels are a popular variety of bagel that contain onion flavoring. With their appetizing taste and texture, onion bagels make a satisfying breakfast or snack. However, some people wonder whether these tasty treats are actually healthy.
What are the nutrients in an onion bagel?
Most onion bagels provide the following nutrients:
- Carbohydrates – An average plain onion bagel contains around 45 grams of total carbohydrates, with about 4 grams coming from fiber and the rest from starch and sugar.
- Protein – Onion bagels provide 8-10 grams of protein.
- Fat – There is approximately 1-2 grams of fat in an onion bagel, depending on size.
- Vitamins and minerals – Onion bagels supply a small amount of B vitamins like folate, thiamin, and niacin. They also provide trace amounts of minerals like calcium, iron, and zinc.
The specific macro- and micronutrient content can vary slightly depending on the brand, size, and any other ingredients in the onion bagel.
Carbohydrates
Bagels are high in carbohydrates, and onion bagels are no exception. The carbs in these bagels come primarily from enriched wheat flour, which is digested and absorbed as glucose in the body.
For people without diabetes or blood sugar issues, the carbohydrates in an onion bagel are generally fine in moderation as part of a balanced diet. However, those with diabetes or prediabetes should be mindful of portion sizes to prevent blood sugar spikes.
Glycemic index
Most bagels have a high glycemic index, meaning they cause a rapid rise in blood sugar levels. The glycemic index of an average plain bagel is about 72, which is considered high (1).
Onion and other flavored bagels likely have a similar glycemic index to plain. So people with diabetes should be cautious and pair an onion bagel with protein, fat, and fiber to help slow the digestion and prevent blood sugar spikes.
Protein
A standard onion bagel provides 8-10 grams of protein, which contributes to the daily recommended intake. Getting adequate protein is important for building and repairing muscles and tissues.
The protein in bagels comes from the gluten in the wheat flour. Gluten provides structure and chewiness to bagel dough. Some people need to avoid gluten due to celiac disease or non-celiac gluten sensitivity.
Vegetarian and vegan protein options
For vegetarians and vegans who eat onion bagels, combining them with plant-based protein sources like nuts, seeds, legumes, or tofu can help meet needs for complete protein intake.
Fat
There is minimal fat in most plain onion bagels, around 1-2 grams. This makes onion bagels a low-fat food choice.
However, what type of fat an onion bagel contains is also important. The small amount in a plain onion bagel is mostly polyunsaturated and monounsaturated fats, which are healthier for the heart in moderation.
Potential ways to boost healthy fats
If desired, the fat content of an onion bagel can be increased by:
- Spreading nut butter or avocado on it
- Eating smoked salmon alongside it
- Adding olive oil or olives
These provide mostly monounsaturated and polyunsaturated fats.
Vitamins and minerals
Onion bagels provide small amounts of several vitamins and minerals, though not large quantities. Here are some of the main micronutrients supplied:
- Folate – Plain bagels are made with enriched flour, which is fortified with folic acid. An onion bagel contains around 60-80 mcg of folate.
- Thiamin – Also called vitamin B1, an onion bagel provides around 0.25-0.5 mg of thiamin.
- Niacin – This B vitamin is also added to enriched flours. An onion bagel contains 1-2 mg of niacin.
- Iron -Bagels made with enriched wheat flour provide a small amount of iron, roughly 1 mg per serving.
- Calcium – There is around 20-40 mg of calcium in a plain onion bagel.
The onion flavoring itself does not contribute significant vitamins and minerals beyond the bagel dough.
Are onion bagels gluten free?
No, traditional onion bagels are not gluten free. They are made from wheat flour, which contains gluten proteins.
There are some gluten free onion bagel options made with alternate flours, such as:
- Rice flour
- Tapioca flour
- Chickpea flour
- Almond flour
However, these gluten free onion bagels likely have a different nutritional profile than regular ones made with enriched wheat flour.
Are onion bagels keto?
Onion bagels are not keto-friendly, as they are high in carbohydrates. A typical onion bagel contains around 45 grams of total carbs, far surpassing the 20-50 grams permitted on a keto diet.
Those following a keto diet should avoid onion bagels and choose very low carb alternatives instead if desiring a “bagel” option. Examples include:
- Bagels made with almond flour or flax meal
- Lettuce wrapped “bagel” sandwiches
- Cloud bread
Onion bagel flavonoids and antioxidants
Onions contain beneficial plant compounds called flavonoids, which act as antioxidants in the body (2).
Specific flavonoids found in onions include:
- Quercetin
- Anthocyanins
- Kaempferol
- Myricetin
In animal and cell studies, these onion flavonoids have shown anti-inflammatory, anticancer, antidiabetic, and immune-boosting properties (2).
However, the amount of these beneficial compounds in onion bagels is likely minimal. The onion flavoring contains far less onion than what was used in studies observing benefits.
To get protective effects from onion flavonoids, one would need to consume much more onion content itself, either cooked or raw.
Potential downsides of onion bagels
Here are a few potential downsides to keep in mind with onion bagels:
- High in carbs – The main nutritional downside is the high carbohydrate content, which can affect blood sugar control.
- High glycemic index – The carbs in onion bagels digest and absorb quickly into the bloodstream.
- Low fiber – An onion bagel only provides around 4 grams of fiber, which is low for the total carbohydrate content.
- Low protein – With approximately 8-10 grams of protein, an onion bagel is not a high protein food.
- Contains gluten – The wheat-based dough is unsuitable for people with celiac disease or gluten intolerance.
- Low omega-3s – Onion bagels do not provide high amounts of beneficial omega-3 fatty acids.
Overall, those with diabetes, food sensitivities, or weight management goals should consume onion bagels in moderation as part of an otherwise balanced diet.
Healthy ways to enjoy onion bagels
Here are some tips for how to healthfully incorporate onion bagels into your diet:
- Opt for a small or mini onion bagel to help control portions.
- Choose whole grain or sprouted grain onion bagels for more fiber.
- Spread nut butter on your bagel for protein and healthy fats.
- Top with smoked salmon and veggie cream cheese.
- Pair your bagel with eggs or Greek yogurt for more protein.
- Add veggies like tomatoes, cucumbers, and spinach to your bagel.
- Use hummus instead of cream cheese or butter.
- Sweeten plain Greek yogurt with cinnamon and fruit to dip your bagel into .
Onion bagel recipe ideas
Beyond just eating them plain, here are some tasty ways to use onion bagels:
- Breakfast sandwiches – Use onion bagels for egg sandwiches with veggies and cheese.
- Lunch sandwiches – Top with turkey, roast beef, hummus, or tuna salad.
- French toast – For a sweeter twist, dip halves of an onion bagel into egg mixture then cook like French toast.
- Garlic bagel chips – Slice and bake into crispy garlic-parmesan chips.
- Bagel pizza – Top with pizza sauce, cheese, and toppings then bake.
- Bagel breakfast casserole – Make a breakfast casserole with bagel halves, eggs, cheese, and sausage.
Onion bagel selection and storage
When purchasing and storing onion bagels, keep these tips in mind:
- Check the ingredients list and select bagels without hydrogenated oils or artificial ingredients.
- Avoid bagels with a long list of additives and preservatives.
- For maximum freshness, buy bagels from a bakery where they are made in-house.
- If buying pre-packaged bagels, check the sell-by or best-by date.
- Store bagels at room temperature in a bread bag or paper bag up to 4 days.
- For longer storage, keep bagels in the freezer for 2-3 months.
- Thaw frozen bagels in the refrigerator or microwave before eating.
Onion bagel FAQs
Here are answers to some frequently asked questions about onion bagels:
Are onion bagels vegan?
Plain onion bagels made with just flour, water, yeast, and onion are generally vegan. However, some brands may use ingredients like honey, egg, or dairy products, so check labels.
Do onion bagels have dairy?
Traditional plain onion bagels do not contain dairy ingredients. However, some varieties have cream cheese or other dairy products mixed into the dough or baked on top.
Can you freeze onion bagels?
Yes, onion bagels freeze well for 2-3 months. Let cool completely after baking or purchasing, then place in freezer bags or airtight containers.
Are onion bagels good for weight loss?
Onion bagels can be part of a weight loss diet in moderation. Opt for small or mini bagels, limit to one per day, and pair with protein sources to help you feel satisfied while controlling calorie intake.
The bottom line
Onion bagels make for a tasty and satisfying breakfast or snack in moderation. They provide a good amount of carbs and a little bit of protein, vitamins, and minerals.
The high glycemic index and lack of fiber and protein make onion bagels best consumed as part of an overall healthy diet, especially for those with diabetes or weight concerns. Pair onion bagels with protein and healthy fats and limit portion sizes for the healthiest way to enjoy them.