With so many different types of bagels to choose from, it can be tricky to know which is the healthiest option. Bagels are a popular breakfast food, but the traditional versions are often loaded with refined carbohydrates and not much else in terms of nutrition. However, there are some healthier bagel varieties that can make a more balanced addition to your morning meal. This article will explore the different factors that impact the healthiness of bagels, and provide recommendations for the best options to add to your diet.
Calories in different bagel varieties
When evaluating the healthiness of bagels, one of the first things to look at is the calorie content. Bagels can range significantly in their calorie counts based on size and ingredients. Here is an overview of the approximate calories in some standard bagel options:
| Plain bagel (3″ diameter) | ~250 calories |
| Sesame bagel (3″ diameter) | ~260 calories |
| Poppyseed bagel (3″ diameter) | ~260 calories |
| Cinnamon raisin bagel (3″ diameter) | ~270 calories |
| Blueberry bagel (3″ diameter) | ~260 calories |
| Asiago cheese bagel (3″ diameter) | ~300 calories |
| Everything bagel (3″ diameter) | ~260 calories |
As you can see, plain bagels tend to be lower in calories than flavored or cheese varieties. However, calorie counts alone don’t tell the whole story when it comes to health. You also have to look at the quality of those calories and how the bagel is impacting your overall nutrient intake.
Carbohydrates in bagels
Bagels are high in carbohydrates, since they are made primarily from enriched wheat flour. A plain bagel contains around 30-50 grams of total carbs, the majority coming from starch and a small amount from naturally occurring sugars. Whole wheat bagels provide a few more grams of fiber, but all bagel varieties are relatively high carb.
For some diet styles like ketogenic diets, this high carbohydrate load could be of concern. However, for most healthy individuals bagels can be incorporated into a balanced diet as long as portion sizes are controlled. Choosing bagels made with whole grains whenever possible will provide more nutrients and fiber.
Protein content
Most plain bagels contain 6-8 grams of protein per standard sized serving. This protein comes primarily from the wheat flour. While not a huge source of protein, bagels can contribute some towards your daily needs.
You can boost the protein level by choosing varieties with added protein-rich ingredients:
- Egg bagels contain around 13 grams of protein
- Multigrain or flax bagels provide about 10 grams of protein
- Cheese bagels have around 12 grams of protein
So if you are looking to get a protein boost from your bagel, opting for an egg, multigrain or cheese variety will provide a few more grams. Otherwise, the standard protein level in a plain bagel is decent but not exceptionally high.
Fat content
Plain bagels are very low in fat, with just 1-2 grams per serving. Even cheese or egg bagels contain around 5 grams of fat when made with reduced-fat cheese and eggs. The small amount of fat in most bagels comes from minor ingredients like egg yolks or milk.
The low fat content is beneficial for an already carb-heavy food, since too much fat could tip the scales to make bagels unhealthy. However, it does mean that bagels are not a great source of heart-healthy fats. If you like to add a schmear of cream cheese or butter, just be mindful of how quickly the fat content can add up.
Fiber content
One of the biggest factors that can make a bagel healthier is a higher fiber content. Fiber helps promote fullness, gut health, and healthy cholesterol levels. Most plain white flour bagels contain only 1-2 grams of fiber per serving. Not exactly a great source.
Opting for a whole wheat or multigrain bagel can increase the fiber content to around 4-6 grams of fiber per bagel. Top choices for high fiber bagels include:
- Whole wheat – 4 grams of fiber
- Oat bran – 5 grams of fiber
- Flaxseed – 5 grams of fiber
- Pumpernickel – 4 grams of fiber
So if you want to get the most fiber bang for your buck from a bagel, choose one made with whole grains like whole wheat, oats or flaxseed. Just check the nutrition label, as the fiber content can vary significantly.
Sodium content
Many bagels contain quite high levels of sodium, ranging from 200-500 milligrams per plain bagel. Some popular flavored varieties like Everything or Asiago have as much as 600+ milligrams per serving.
This can be of concern for those limiting their sodium intake due to health conditions like hypertension or heart disease. When possible, opt for bagels with under 300 milligrams of sodium per serving to keep your intake in check. Varieties lower in sodium include:
- Plain
- Poppyseed
- Sesame
- Cinnamon raisin
- Blueberry
- Oat bran
Checking nutrition labels is important, as sodium content can really vary across brands and flavors. So your best bet is to compare and go with lower sodium options whenever possible.
Ingredients to avoid
Some bagel ingredients provide less nutrition and can tip a bagel into unhealthy territory. Here are some red flags to watch out for:
- High fructose corn syrup – Sweetener linked to health issues
- Trans fats – Unhealthy fats that increase heart disease risk
- Artificial colors and flavors – Controversial food additives
- Preservatives – Like calcium propionate, potassium sorbate, etc
Focus on buying bagels with a simple, straightforward ingredient list. The fewer additives and artificial ingredients, the better. Also avoid bagels with refined vegetable oils like soybean or canola oil.
Healthiest bagel varieties
Taking all these factors into account, here are some of the healthiest bagel varieties to choose from:
1. Whole wheat
Whole wheat bagels have more fiber and nutrients than plain white flour bagels. The whole grains provide extra protein, fiber and micronutrients like B vitamins, magnesium and zinc. Just confirm the bagel contains 100% whole wheat flour.
2. Sprouted grain
Sprouted grain bagels are made with whole grains that have been sprouted, which increases nutrient availability and digestibility. Look for sprouted wheat or other sprouted grains on the ingredient list. These provide extra fiber, vitamins and minerals.
3. Oat bran
Oat bran makes an exceptionally healthy bagel full of soluble fiber, protein and B vitamins. Just beware of added sugars in some flavored oat bran bagels. Plain oat bran has the best nutrition profile.
4. Flaxseed
Flaxseed bagels deliver heart-healthy omega-3 fatty acids, fiber and lignans that act as antioxidants. The nutty flavor pairs well with many bagel toppings too.
5. Multigrain
Multigrain bagels are made with a mix of whole grains like oats, rye, barley and sometimes flax or sunflower seeds. They provide a wider range of nutrients compared to plain wheat flour bagels.
6. Cinnamon raisin
Cinnamon raisin bagels make a tasty option that is lower in sodium and calories compared to salted bagels like everything or Asiago. Raisins also contribute some antioxidants. Just confirm there’s no added sugars.
7. Poppyseed
Poppyseeds add crunch and visual appeal without packing on many extra calories. Poppyseed bagels are slightly lower in sodium and carbs than an everything bagel while still providing flavor.
Healthy bagel toppings
Avoid weighing down a healthy bagel with unhealthy toppings like fatty creams and meats. Here are some healthy bagel topping ideas:
- Low-fat cream cheese, whipped cream cheese or Neufchatel cheese
- Lox, smoked salmon or sardines
- Sliced tomatoes and cucumbers
- Sliced avocado
- Sliced apples or pears
- Nut or seed butter
- Hummus
- Peanut sauce
- Pesto
- Jam or marmalade
Focus on getting a balance of protein, healthy fats and fiber by combining items like smoked salmon, avocado and tomatoes on your bagel.
Healthiest way to eat a bagel
Here are some tips for getting the most nutrition from your bagel:
- Choose a whole grain or sprouted grain variety
- Opt for 3-4 inch mini bagels over giant 6+ inch sizes to control carbs
- Load up on fiber-rich toppings like avocado, tomatoes and hummus
- Combine with egg or lean protein like salmon to balance nutrients
- Spread mustard, pesto or light cream cheese instead of butter
- Flavor with herbs, spices, onions or garlic instead of salt
- Pair with Greek yogurt and fruit for a filling breakfast
- Enjoy open-faced to cut carbs and calories in half
Bagels make a satisfying breakfast, snack or sandwich base when you choose healthier whole grain varieties and load them up with nutritious toppings. Curtail portions to 1 mini bagel or half a large bagel, and you have a balanced meal.
How to make your own healthy whole wheat bagels
For the healthiest bagels, your best bet is making your own so you control the ingredients. Here is a recipe for making easy whole wheat bagels at home:
Ingredients:
- 3 cups whole wheat flour
- 1 tbsp honey or maple syrup
- 1 1/2 cups warm water
- 1 1/2 tsp yeast
- 1 tsp salt
- 1 egg white, beaten with 1 tsp water (for egg wash)
- Optional toppings like sesame seeds, poppy seeds, dried onions/garlic
Instructions:
- In a large bowl, stir together the whole wheat flour, honey or maple syrup, water, yeast and salt until combined into soft dough.
- Turn dough out onto a lightly floured surface and knead for 5 minutes until smooth and elastic. Place in an oiled bowl, cover and let rise for 1 hour.
- Preheat oven to 425°F. Punch down the dough to release air and divide into 8 equal pieces. Roll into balls and use your thumb to poke a hole through the center of each ball.
- Place bagels onto a lightly oiled or parchment-lined baking sheet. Brush the tops with egg wash and sprinkle on any toppings.
- Bake for 15-20 minutes until golden brown. Let cool slightly before serving.
Homemade whole wheat bagels are so fresh and delicious. Adjust toppings to your liking, using healthy seeds or dried onions/garlic instead of salt.
Are bagels gluten free?
Most bagel varieties are NOT gluten free, since they are made from wheat flour which contains gluten. However, you can find gluten free bagel options made from grains like rice flour, tapioca flour, sorghum flour, etc. Brands like Udi’s, Canyon Bakehouse and Trader Joe’s have gluten free bagel options. Just double check the label.
A gluten free bagel made with whole grains like brown rice can still provide fiber, vitamins and minerals. However, the texture will be a bit different from traditional chewy glutenous bagels. Going gluten free does automatically make a bagel healthier, so still evaluate based on fiber, sodium, sugars, etc.
Are bagels vegan?
Traditional plain bagels made only with flour, yeast, water and salt are vegan. However, some varieties contain milk, eggs or even honey making them non-vegan. Here are some popular vegan bagel flavors:
- Plain
- Sesame
- Poppyseed
- Onion
- Garlic
- Cinnamon raisin
- Pumpernickel
- Blueberry
Always check ingredients lists for milk, eggs or honey if veganism is important to you. Many whole grain bagels are naturally vegan when made without non-vegan ingredients.
Are bagels kosher?
To be certified kosher, bagels must be made according to Jewish dietary laws with kosher ingredients and preparation methods. This includes not mixing meat and dairy, avoiding prohibited animals like pigs, and using only kosher grains.
Many major bagel brands like Einstein Bros, Bruegger’s and Dunkin Donuts have kosher certified options. You will see a “K” or other symbol indicating kosher status. This is especially helpful for those who keep kosher when buying flavored bagels made with dairy ingredients like cheese.
Bagel nutrition facts
Here are some key nutrition facts for a plain 3-4 inch bagel based on USDA data:
| Calories | ~250 |
| Total fat | 1-2g |
| Saturated fat | 0g |
| Trans fat | 0g |
| Cholesterol | 0mg |
| Sodium | 200-300mg |
| Total carbs | 30-50g |
| Fiber | 1-2g |
| Sugars | 3g |
| Protein | 8g |
| Calcium | 2% DV |
| Iron | 8% DV |
As you can see, a plain bagel made from refined white flour is low in fiber, protein and healthy fats. It’s mostly simple carbs. Choosing a whole grain variety boosts the fiber and nutrient content.
Conclusion
While no bagel is a true health food, some varieties are clearly better for you than others. Prioritize whole grain bagels high in fiber and nutrients. Mini bagels in a reasonable portion provide carbohydrate energy without unnecessary excess. Top healthily with nutritious proteins, fats and veggies instead of just a schmear. Finally, homemade whole wheat bagels can be a delicious fresh treat. Focus on quality ingredients and reasonable portions and bagels can absolutely be part of a healthy diet.
