A 12 Grain Bagel weighing 90 grams contains approximately 260 calories. It is a great option for breakfast or a snack.

This whole-grain-based bagel is packed with essential nutrients like protein, fiber, carbohydrates, and vitamins & minerals that help boost overall health.

In this article, we'll explore the calorie and nutrient content of 12 Grain Bagel, its health benefits and how to make it healthier.

Calories in 1 Bagel (90 g)

A 12 Grain Bagel weighing 90 grams contains around 260 calories. It's a filling breakfast option for busy mornings that can give you an instant energy boost to kick-start your day. The number of calories you consume from a bagel depends on the toppings you add. Spreading cream cheese, butter or other spreads can significantly increase its calorie count. However, toppings like avocado or peanut butter can enhance its nutrient profile and help meet your daily calorie requirements. Overall, a 12 Grain Bagel is a decent source of calories for people of all ages and lifestyles.

Protein Content

Protein is an essential macronutrient that plays a vital role in building and repairing muscles, skin and other tissues in the body. A 12 Grain Bagel weighing 90 grams provides approximately 9 grams of protein, which is about 15% of the recommended daily intake. Protein-rich toppings like eggs, cheese and smoked salmon can make this bagel an even better source of protein. Including a 12 Grain Bagel in your breakfast can help you get a good start to your day and keep you satisfied until lunchtime.

Fiber Content

Fiber is another important nutrient that is commonly lacking in most people's diets. 12 Grain Bagel is a rich source of fiber that keeps you feeling full longer and promotes digestive health. A 12 Grain Bagel weighing 90 grams contains around 9 grams of fiber, which is about 30% of the recommended daily intake. Toppings like avocado, nuts or seeds can further enhance its fiber content. Eating a 12 Grain Bagel can help you meet your daily fiber intake, reduce the risk of chronic diseases and maintain healthy digestion.

Carbohydrate Content

Carbohydrates are the primary source of energy for the body, and a 12 Grain Bagel can provide the necessary energy required for the day. A 12 Grain Bagel weighing 90 grams contains approximately 45 grams of carbohydrates. Make sure to balance your carbohydrate intake with protein, fat, and fiber to prevent blood sugar spikes and crashes throughout the day.

Fat Content

Fat is a vital macronutrient that your body needs to absorb vitamins, produce hormones, and protect your organs. 12 Grain Bagel usually contains low fat. A 12 Grain Bagel weighing 90 grams has approximately 1.5 grams of fat, making it a low-fat option for breakfast or a snack. Ideally, limit the amount of high-fat toppings, such as cream cheese or bacon, and opt for healthier toppings like hummus or almond butter.

Vitamin and Mineral Content

12 Grain Bagel is rich in vitamins and minerals that your body needs to function properly. A 12 Grain Bagel weighing 90 grams provides approximately 10% of the RDI of Vitamin C, 25% of the RDI of Thiamin, and 20% of the RDI of Niacin. Eating 12 Grain Bagel can help improve your immune function, prevent infections, and maintain healthy skin, eyes, and heart health. The mineral content of a 12 Grain Bagel comprises magnesium, zinc, and potassium, which support healthy bones, muscles, and overall bodily functions.

Health Benefits of 12 Grain Bagel

12 Grain Bagel offers several health benefits that can contribute to an overall healthy diet and lifestyle much including: 1. A great source of complex carbohydrates that provide sustained energy throughout the day. 2. High in fiber, which helps promote healthy digestion and weight loss.

Ways to Enjoy 12 Grain Bagel

12 Grain Bagel is a versatile meal that you can enjoy in many ways. Some popular ways to enjoy this delicious bagel include: 1. Spread low-fat cream cheese or nut butter on top of it. 2. Top it with scrambled eggs, veggies or smoked salmon for a more filling breakfast option.

Tips for Making 12 Grain Bagel Healthier

Here are some tips to make your 12 Grain Bagel healthier: 1. Choose whole-grain options that are higher in fiber and nutrients than refined grain options. 2. Opt for low-fat and nutrient-rich toppings like avocado, hummus or nut butter.

Alternatives to 12 Grain Bagel

If you're looking for more low-calorie and nutrient-rich options, here are some alternatives to try: 1. Ezekiel bread or whole-grain toast with avocado, tomato and egg toppings. 2. Oatmeal with fruits or nuts for added flavor and nutrients.