Dating as far ago as the 17th century, bagels are among the many beloved comfort foods approximately the world.

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Though frequently eaten for breakfast, it’s not uncommon to see bagels on having lunch or dinner menus as well.

In current years, these baked items have deserve a rather an adverse reputation amidst cases that their high carbohydrate content renders them inherently unhealthy.

This short article reviews even if it is bagels deserve to fit into a healthy diet and provides tips for maximizing your nutritional value.

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The nutritional contents of bagels deserve to vary widely, as numerous varieties made from an array of ingredients are accessible in various sizes.

The most simple bagels room made native a mix of polished wheat flour, salt, water, and also yeast. Certain varieties may contain added ingredients, such together herbs, spices, sugar, and dried fruit.

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

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

Bagels have tendency to be very high in carbs while giving only small amounts the fat and protein.

They also naturally contain small quantities the vitamins and also minerals, but in part countries, such as the united States, bagels and other polished grain commodities are enriched with several of the nutrients that are lost during processing, specific B vitamins and iron (2).


Though your nutritional content varies widely, bagels have tendency to it is in high in carbs and also low in fat and also protein. In specific countries, part nutrients are added to bagels to improve their nutritional value.

Though bagels have the right to have a place in a healthy and balanced diet, castle come v potential drawbacks.

High in calories

One that the best potential problems with bagels is how countless calories they carry out and exactly how easy they can be come inadvertently overeat in one sitting.

According come the nationwide Institute that Health, the serving size of an mean bagel has nearly doubled over the last two decades (3).

Though many bagels appear to be a solitary serving, part larger-sized varieties can pack upwards of 600 calories. For plenty of people, that’s enough to constitute whole meal — and it doesn’t incorporate the butter or cream cheese you might spread on top.

Overconsumption of calorie from any kind of food, including bagels, may lead to unhealthy load gain and make the more difficult to lose weight (4).

It may be ideal to reap bagels in moderation and also be mindful of how many calories they add to her diet.

High in polished carbs

Bagels space traditionally made from polished wheat flour, and particular varieties may also contain a hefty dose of added sugar.

Some research says that a higher intake of refined carbs, such together those in bagels, may contribute to an boosted risk that chronic problems like heart condition and kind 2 diabetes (5, 6, 7).

Moreover, diets affluent in ultra-processed foodstuffs tend to be linked with poor all at once diet high quality (8).

Of course, none of this way you must be worried around enjoying an sometimes bagel.

It’s simply essential to ensure the you’re likewise including many of nutrient-dense, whole foods in her diet.


Bagels often tend to it is in high in calories and also refined carbs. Therefore, it’s vital to practice moderation.

Not all bagels are developed equal, however choosing arrays that save on computer whole-food ingredients can assist you construct a more nutritious diet.

Whole grains

Most bagels space made from sleek wheat flour, i m sorry can carry out a the majority of calories and very few nutrients. Yet, some room made with totality grains that can offer a variety of nutrients and potential health and wellness benefits.

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

Some research argues that eating as much as 2–3 servings of totality grains per day may assist prevent chronic illnesses, such as heart disease, form 2 diabetes, and also certain varieties of cancer (10).

To take advantage of these benefits, look because that bagels that are made from entirety grains prefer oats, rye, spelt, or totality wheat — yet remember to keep your part size in check.


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

It is feasible to stay on peak of your wellness goals while consisting of bagels in your diet. Every it takes is a tiny forethought and planning.

Pay fist to part size

Check the nutrition brand on the parcel of your favorite bagels to watch what they contain.

If you uncover that castle pack an ext calories or carbs than your dietary goals allow, opt for smaller sized bagels or consider eating only half. Save the other fifty percent for later on or share that with another person.

Many brands additionally offer miniature bagels or bagel thins. These alternatives tend to be a much more appropriate offer size.

If you uncover that her favorite bagel no the healthiest choice, switch to a healthier option or shot eating it less frequently. Vary your breakfast alternatives and conserve bagels for unique occasions to cut ago and preserve a an ext balanced diet.

Be mindful of ingredients

The ingredient in her favorite bagel have the right to significantly affect its nutrient content and your health.

The most nutritious options are make from entirety grains and contain small to no added sugar. If you’re following a low-sodium diet, you should avoid bagels the contain a most salt.

Choose her toppings wisely

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

While there’s nothing wrong with the sometimes indulgence, there are an ext nutritious options.

Consider choosing hummus, avocado, or seed butter instead of cream cheese for more fiber and also nutrients. For extra protein, add sliced turkey, salmon, or a scrambled egg.

Bagels space also great opportunity come sneak in a serving or 2 of vegetables through your breakfast. Pile on sliced tomatoes, spinach, cucumber, and also onions to rotate your bagel right into a veggie-rich sandwich.

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To an increase the nutritional file of your bagel, choose a whole-grain selection and peak it with nutrient-dense ingredients favor avocado, nut butter, eggs, or veggies.