A 12 Grain Bagel weighing 116 grams contains around 300 calories, making it a great breakfast option. This bagel is packed with various grains and seeds, making it healthier than other bagel varieties.
In addition to the calories, this bagel contains an excellent source of fiber, protein, and vitamins, which can provide numerous health benefits.
In this article, we will take a closer look at the nutritional value of the 12 Grain Bagel and how you can make it at home with ease.
What is a 12 Grain Bagel?
A 12 Grain Bagel is a type of bagel that is made up of a mixture of different grains and seeds. It is denser than traditional bagels, giving it a unique texture and a more robust flavor. The grains and seeds in this bagel vary according to the brand, but they typically include oats, wheat, millet, cornmeal, flaxseed, and sesame seeds. This bagel is usually larger than the average bagel, weighing about 116 grams. It is perfect for breakfast or a snack due to its nutrient content.
Calorie and Fat Content
One 12 Grain Bagel (116 g) contains approximately 300 calories. This makes it a good option for breakfast, especially when paired with a protein source such as eggs or cheese. The fat content in this bagel is around 2-3 grams, making it a relatively low-fat option for a breakfast meal.
Fiber and Carb Content
The 12 Grain Bagel is an excellent source of fiber with an average of 6-7 grams per bagel. This high fiber content can help you feel full for longer, aid digestion, and promote regular bowel movements. The bagel is also rich in carbohydrates, with an average of 60-65 grams per serving. However, these are complex carbohydrates obtained from whole grains, making them a healthier option than simple carbs found in other bagel varieties.
Protein and Sugar Content
The 12 Grain Bagel provides a decent amount of protein, with an average of 10-12 grams per serving. This protein content can help you maintain muscle mass and promote satiety, making it a satisfying breakfast choice. The sugar content in this bagel is usually low, with around 3-4 grams per serving. This makes it a suitable option for people who are watching their sugar intake.
Vitamins and Minerals
The 12 Grain Bagel is a good source of essential vitamins and minerals such as iron, zinc, magnesium, and vitamin B complex. These nutrients are essential for maintaining optimal health and preventing nutrient deficiencies.
Gluten-free Options
People who are gluten intolerant or have celiac disease can still enjoy the benefits of a 12 Grain Bagel by opting for gluten-free versions. Gluten-free 12 Grain Bagels are made using a mixture of gluten-free flours, such as rice flour, tapioca starch, and cornstarch, to mimic the texture and flavor of traditional bagels.
Different Ways to Enjoy a 12 Grain Bagel
There are many ways to enjoy a 12 Grain Bagel, making it a versatile breakfast option. You can have it toasted with butter, cream cheese, or honey for a simple and satisfying meal. Another way to enjoy this bagel is by making a breakfast sandwich with eggs, bacon, and cheese. This is a protein-rich and filling option that can keep you energized throughout the morning.
Healthy Toppings to Add
To add more nutrients and flavor to your 12 Grain Bagel, you can top it with various healthy options such as avocado, smoked salmon, sliced tomatoes, or hummus. These toppings are a great way to boost your daily nutrient intake and add more variety to your meals.
How to Make a 12 Grain Bagel at Home
Making a 12 Grain Bagel at home is easy and fun. You will need whole wheat flour, bread flour, honey, yeast, salt, various grains and seeds, and water. Mix all ingredients in a bowl and knead for about 5-10 minutes until dough is smooth and elastic. Shape the dough into rounds and let it rise for 1-2 hours. Preheat the oven to 400°F, boil water in a pot, and then dip the bagel rounds in the boiling water for 30 seconds on each side. After boiling, bake in the oven for 20-25 minutes, and your homemade 12 Grain Bagels are ready to enjoy.
Alternatives to 12 Grain Bagel
If the 12 Grain Bagel is not your preferred breakfast option, there are other healthy alternatives to try. The whole wheat bagel is a great option, with similar nutritional value but a milder taste. The oat bran bagel is another nutritious option, rich in fiber and vitamins while lower in calories than traditional bagels.
Conclusion
The 12 Grain Bagel is a nutrient-dense and satisfying breakfast option that is perfect for someone looking to maintain a healthy lifestyle. It provides an excellent source of fiber, protein, vitamins, and minerals, making it a great option to start your day with. By making it at home or trying different healthy toppings, you can customize the bagel to suit your taste and health goals. Give it a try, and you won't be disappointed!
Frequently Asked Questions About 12 Grain Bagels
1. How many calories are in a 12 Grain Bagel?
A 12 Grain Bagel typically contains 300 calories.
2. What grains are used in a 12 Grain Bagel?
A 12 Grain Bagel is typically made with a mix of whole wheat flour, oats, barley, rye, flaxseed, millet, amaranth, quinoa, sesame seeds, sunflower seeds, and poppy seeds.
3. Is a 12 Grain Bagel a healthy breakfast option?
A 12 Grain Bagel can be a healthy breakfast option depending on how it's prepared and what toppings are added. It's a good source of fiber and whole grains, but toppings like cream cheese or butter can add extra calories and fat.
4. Can a 12 Grain Bagel be frozen?
Yes, a 12 Grain Bagel can be frozen for later use. It's best to slice it first so it's easier to thaw and toast. Simply place the sliced bagel in a freezer-safe bag and store in the freezer for up to 3 months.
5. How can I make a 12 Grain Bagel at home?
You can make a 12 Grain Bagel at home using a combination of whole grain flours and seeds. There are many recipes available online that provide step-by-step instructions and ingredient lists.