Dating together far earlier as the 17th century, bagels are one of the most beloved comfort foods about the world.

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

In recent years, these baked goods have earn a rather an adverse reputation amidst insurance claims that your high carb content renders them naturally unhealthy.

This post reviews whether bagels can fit into a healthy diet and 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 range of ingredient are accessible in various sizes.

The most simple bagels room made from a combination of sleek wheat flour, salt, water, and also yeast. Certain species may contain added ingredients, such as herbs, spices, sugar, and also dried fruit.

A typical, medium-sized, level bagel (105 grams) may contain the complying with (1):

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

Bagels tend to be an extremely high in carbohydrate while giving only little amounts the fat and protein.

They likewise naturally contain small quantities the vitamins and also minerals, however in part countries, such together the united States, bagels and also other sleek grain commodities are enriched with few of the nutrient that space lost during processing, namely B vitamins and iron (2).


Though their nutritional contents varies widely, bagels tend to it is in high in carbs and low in fat and also protein. In particular countries, part nutrients are added to bagels to enhance their nutritional value.

Though bagels deserve to have a place in a healthy and balanced diet, lock come through potential drawbacks.

High in calories

One that the greatest potential difficulties with bagels is how plenty of calories they administer and exactly how easy they can be to inadvertently overeat in one sitting.

According to the nationwide Institute of Health, the serving dimension of an typical bagel has nearly doubled over the last twenty years (3).

Though most bagels show up to be a single serving, some larger-sized varieties have the right to pack upwards that 600 calories. For plenty of people, that’s enough to constitute whole meal — and also it doesn’t include the butter or cream cheese you may spread on top.

Overconsumption of calorie from any kind of food, including bagels, may cause unhealthy load gain and also make it more an overwhelming to lose weight (4).

It may be ideal to enjoy bagels in moderation and be conscious of how plenty of calories they add to your diet.

High in refined carbs

Bagels are traditionally made from polished wheat flour, and certain varieties may likewise contain a hefty sheep of included sugar.

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

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

Of course, no one of this means you should be worried around enjoying an occasional bagel.

It’s simply crucial to ensure that you’re likewise including plenty of nutrient-dense, totality foods in your diet.


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

Not all bagels are developed equal, yet choosing varieties that save on computer whole-food ingredient can aid you build a more nutritious diet.

Whole grains

Most bagels room made from polished wheat flour, i m sorry can administer a lot of calories and very couple of nutrients. Yet, some room made with whole grains that deserve to offer a variety of nutrients and also potential health benefits.

Whole grains are rich in fiber, vitamins, minerals, and also many health-promoting plant compounds that refined grains lack. These nutritional functions can assist balance her blood sugar and promote healthy and balanced digestion (9).

Some research suggests that eating approximately 2–3 servings of totality grains every day may assist prevent chronic illnesses, such as heart disease, form 2 diabetes, and certain species of cancer (10).

To take advantage of these benefits, look because that bagels that are made from entirety grains favor oats, rye, spelt, or totality wheat — however remember to store your portion size in check.


Bagels made from entirety grains may assist balance blood sugar, support healthy digestion, and prevent disease.

It is possible to continue to be on peak of your health and wellness goals while consisting of bagels in your diet. All it takes is a small forethought and also planning.

Pay fist to section size

Check the nutrition brand on the parcel of her favorite bagels to view what they contain.

If you discover that they pack an ext calories or carbs 보다 your dietary goals allow, opt for smaller sized bagels or think about eating only half. Conserve the other half for later or share it with another person.

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

If you uncover that her favorite bagel isn’t the healthiest choice, move to a healthier alternative or shot eating it less frequently. Vary your breakfast alternatives and save bagels for one-of-a-kind occasions to cut back and preserve a more balanced diet.

Be responsibility of ingredients

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

The many nutritious options are do from entirety grains and contain small to no included sugar. If you’re complying with a low-sodium diet, you must avoid bagels that contain a many salt.

Choose her toppings wisely

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

While yes nothing wrong v the sometimes indulgence, over there are much more nutritious options.

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

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

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To rise the nutritional profile of her bagel, pick a whole-grain range and top it through nutrient-dense ingredients like avocado, seed butter, eggs, or veggies.