Do you love bagels? One plain bagel weighing 94 grams contains around 260 calories. Despite their popularity, bagels can be high in carbohydrates and sodium, making it important to be mindful of how much you consume. Here's some more nutritional information to consider before indulging in your next bagel.

Carbohydrates make up the bulk of a bagel's macronutrients at around 50 grams per plain bagel. This makes them a quick source of energy, but also a food to eat in moderation if you are watching your carb intake. Bagels also offer small amounts of protein and fiber, as well as fat.

In this article, we'll explore different aspects of bagel nutrition and provide some tips for making healthier choices.

Calories in a plain bagel

As mentioned, one plain bagel weighing 94 grams contains around 260 calories. This number can vary depending on the size and ingredients of the bagel. If you are looking to decrease your calorie intake, opt for a mini bagel or choose a thinner bagel rather than a dense, doughy one.

Carbohydrates in bagels

Bagels are a significant source of carbohydrates, providing around 50 grams per plain bagel. This can make them a quick source of energy, but also a source of concern if you are watching your carb intake. Choosing a whole-grain bagel or one made with sprouted grains can provide more fiber and protein while reducing the refined carbohydrates. You can also try eating half of a bagel and pairing it with protein and vegetables for a more balanced meal.

Protein in bagels

While not a significant source of protein, bagels do contain small amounts averaging around 9 grams per plain bagel. Incorporating high-protein toppings such as smoked salmon, hummus, or nut butter can increase the protein content of your bagel and provide satiety to keep you feeling full for longer.

Fat in bagels

Bagels are a low-fat food, with one plain bagel containing only about 1.5 grams of fat. While a bagel alone may not be enough to meet your daily fat needs, adding healthy fat sources such as avocado, eggs, or cheese as a topping can provide additional nutritional benefits.

Fiber in bagels

Despite being a significant source of carbohydrates, bagels only provide around 2 grams of fiber per plain bagel. Choosing a whole-grain or sprouted grain bagel can significantly increase the fiber content while providing more nutrients and a lower glycemic index.

Sodium in bagels

Bagels can be a significant source of sodium, with one plain bagel providing around 400 milligrams. To reduce your sodium intake, choose a lower-sodium variety or limit high-sodium toppings such as processed meats and cheese.

Glycemic index of bagels

Bagels have a high glycemic index, meaning they can cause a quick spike in blood sugar levels. Choosing a whole-grain or sprouted grain bagel can lower the glycemic index and provide more sustained energy throughout the day.

Bagels for breakfast

Bagels can be a convenient breakfast option, but it's important to make sure you are choosing a balanced meal. Try topping your bagel with protein-rich options such as avocado and smoked salmon or hummus and vegetables for a more satisfying meal. Pair it with a piece of fruit or a serving of yogurt for additional nutrients.

Healthy toppings for bagels

Bagels offer a blank canvas for many delicious toppings, but it's important to choose wisely to increase the nutritional value of your meal. Try toppings such as avocado, smoked salmon, nut butter, or hummus for a protein and nutrient boost. Vegetables such as sliced tomatoes, cucumber, or lettuce can provide additional vitamins and minerals. Be cautious of high-fat or high-sugar toppings such as cream cheese, jams, and candy or chocolate chips, as they can significantly increase the calorie and sugar content of your meal.

Bagels vs. bread

Bagels and bread are both staple carbs in many diets, but they differ in nutritional composition. Bagels are denser and higher in calories and carbs, but may provide more satiety due to their texture and toppings. Bread can be lower in calorie and carb content, but may not provide as much satisfaction or nutrition without toppings. Choose a whole grain option for either to increase the nutrient density and fiber content.