Dating as far back as the 17th century, bagels are one of the most beloved lull foods around the world.

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

In recent years, this baked items have deserve a rather an unfavorable reputation amidst insurance claims that your high carb content makes them naturally unhealthy.

This article reviews whether bagels have the right to fit right into a healthy and balanced diet and also provides tips because that maximizing your nutritional value.

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The nutritional contents of bagels can vary widely, as numerous varieties do from an array of ingredient are obtainable in various sizes.

The most basic bagels room made indigenous a combination of sleek wheat flour, salt, water, and also yeast. Certain varieties may contain extr ingredients, such as herbs, spices, sugar, and dried fruit.

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

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

Bagels tend to be an extremely high in carbs while providing only small amounts of fat and also protein.

They likewise naturally contain tiny quantities of vitamins and minerals, but in part countries, such as the joined States, bagels and other polished grain products are enriched with several of the nutrient that space lost during processing, namely B vitamins and iron (2).


Though their nutritional contents varies widely, bagels often tend to be high in carbs and also low in fat and also protein. In particular countries, some nutrients are included to bagels to improve their nutritional value.

Though bagels have the right to have a ar in a healthy diet, they come with potential drawbacks.

High in calories

One the the greatest potential problems with bagels is how many calories they carry out and how easy they can be come inadvertently overeat in one sitting.

According come the national Institute that Health, the serving size of an average bagel has nearly doubled end the last twenty years (3).

Though most bagels show up to it is in a solitary serving, some larger-sized varieties can pack upwards of 600 calories. For many people, that’s sufficient to constitute whole meal — and it doesn’t include the butter or cream cheese you may spread ~ above top.

Overconsumption of calories from any food, including bagels, may bring about unhealthy weight gain and make that more challenging to shed weight (4).

It might be best to reap bagels in moderation and be aware of how countless calories they add to her diet.

High in sleek carbs

Bagels are traditionally make from sleek wheat flour, and details varieties may also contain a hefty dose of included sugar.

Some research argues that a higher intake of polished carbs, such together those in bagels, may add to an boosted risk of chronic conditions like heart disease and type 2 diabetes (5, 6, 7).

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

Of course, none of this means you should be worried around enjoying an sometimes bagel.

It’s simply necessary to ensure that you’re additionally including plenty of nutrient-dense, entirety foods in your diet.


Bagels have tendency to it is in high in calories and also refined carbs. Therefore, it’s essential to exercise moderation.

Not every bagels are produced equal, but choosing arrays that save whole-food ingredient can aid you build a an ext nutritious diet.

Whole grains

Most bagels space made from sleek wheat flour, which can carry out a the majority of calories and also very couple of nutrients. Yet, some space made with totality grains that deserve to offer a selection of nutrients and potential wellness benefits.

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

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

To take advantage of this benefits, look because that bagels that room made from totality grains choose oats, rye, spelt, or whole wheat — but remember to store your portion size in check.


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

It is feasible to continue to be on peak of your health and wellness goals while including bagels in her diet. Every it bring away is a small forethought and planning.

Pay attention to portion size

Check the nutrition label on the package of her favorite bagels to see what they contain.

If you discover that lock pack more calories or carbs 보다 your dietary purposes allow, opt for smaller bagels or consider eating only half. Save the other fifty percent for later or share the with one more person.

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

If you discover that your favorite bagel no the healthiest choice, switch to a healthier option or try eating it much less frequently. Vary your breakfast options and conserve bagels for unique occasions to cut earlier and preserve a an ext balanced diet.

Be mindful of ingredients

The ingredients in your favorite bagel deserve to significantly affect its nutrient content and also your health.

The many nutritious options are make from totality grains and also contain tiny to no included sugar. If you’re following a low-sodium diet, you have to avoid bagels that contain a lot of salt.

Choose your toppings wisely

Many the the most well-known bagel toppings choose cream cheese, butter, and jam deserve to harbor a most excess calories in the kind of saturation fat and sugar.

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

Consider choosing hummus, avocado, or nut butter rather of cream cheese for an ext fiber and nutrients. Because that extra protein, add sliced turkey, salmon, or a scrambled egg.

Bagels are also an excellent opportunity come sneak in a offer or 2 of vegetables v your breakfast. Heap on sliced tomatoes, spinach, cucumber, and onions to rotate your bagel into a veggie-rich sandwich.

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To rise the nutritional profile of her bagel, pick a whole-grain variety and peak it through nutrient-dense ingredients choose avocado, nut butter, eggs, or veggies.