If you're a fan of bagels, you're likely aware of their high calorie count. A single 95 g everything bagel is no exception, packing in around 240 calories per serving. However, this beloved breakfast staple can still be enjoyed in moderation as part of a healthy diet.

Along with its calorie count, a everything bagel is also loaded with carbohydrates, although it does contain some fiber and protein as well. Additionally, everything bagels are a good source of B-vitamins, a nutrient essential for proper brain and nervous system function. These bagels are also high in sodium, making it important to balance your intake with other low-salt foods.

Let's take a closer look at the pros and cons of everything bagels, along with some tips for enjoying them in moderation.

High Calorie Count

As mentioned earlier, everything bagels have a relatively high calorie count, which can be a concern if you're watching your weight. However, it's worth noting that a bagel can still fit into a healthy diet as long it's consumed in moderation and balanced with other nutrient-dense foods. If you're trying to manage your weight, instead of skipping bagels altogether, consider splitting one with a friend or having a halved bagel with a side of fruit or a yogurt for a well-rounded breakfast. Additionally, choose your toppings wisely- more on this later!

Loaded with Carbohydrates

Bagels are made from refined flour and are therefore a significant source of carbohydrates. This macronutrient serves as an important fuel source for your body, but low-carb diets may want to limit their intake. Those with diabetes should also be cautious of their carb intake, as bagels can cause a blood sugar spike. Pairing a bagel with protein and fiber-rich foods, like eggs or avocado, can help minimize the impact on blood sugar levels.

Contains Fiber

While not a significant source, an everything bagel still contains some fiber. This nutrient is important for digestive health, blood sugar regulation, and establishing a feeling of fullness. The Everything Bagel seasoning blend, which includes various spices and seeds, offers a small boost in nutrition without adding any extra calories.

Some Protein Present

Along with fiber, everything bagels also contain some protein, which is necessary for building and repairing tissues in the body. If you're looking to boost your protein intake, toppings like cream cheese, smoked salmon, or eggs can help.

Rich in Sodium

Everything bagels are notoriously high in sodium, with one bagel containing approximately 400mg of sodium. While some sodium is essential for body function, consuming too much sodium can lead to high blood pressure and other health problems. If you enjoy bagels regularly, it's important to balance your intake with other low-sodium foods and opt for lower-sodium toppings like hummus or veggies.

Includes B-Vitamins

The B-vitamin family is critical for proper brain and nervous system function, but many people don't get enough of these important nutrients in their diet. Everything bagels offer a good source of B-vitamins, including thiamin, riboflavin, and niacin. Choosing whole-grain bagels can also pump up the nutrient value of this breakfast food, as they offer more fiber, protein, and micronutrients than their refined counterparts.

Good Source of Iron

Iron is an essential mineral that helps carry oxygen throughout the body, among other functions. Many people, especially women, are deficient in this nutrient. While a plain bagel doesn't offer much iron, some toppings like smoked salmon, turkey bacon, or spinach can help boost your intake. Alternatively, you can pair your bagel with a glass of orange juice, which can help enhance iron absorption.

May Cause Blood Sugar Spike

Thanks to their high carbohydrate content, bagels can cause a blood sugar spike, which can be problematic for individuals with diabetes or insulin resistance. To minimize the impact on blood sugar levels, pair your bagel with protein and healthy fats, like eggs, nut butter, or avocado. This can help slow down digestion and keep blood sugar levels stable.

Toppings can add Extra Calories

Many of the most popular bagel toppings are high in calories, fat, and sodium, which can quickly turn an innocent breakfast into an indulgent feast. Toppings like cream cheese, bacon, and sausage should be enjoyed in moderation, while healthier options like hummus, avocado, or veggies can add nutrition without breaking the calorie bank.

Moderation is Key

The bottom line when it comes to bagels and health is that moderation is key. While everything bagels offer some nutrients and can be part of a healthy diet, they should still be enjoyed in moderation and balanced with other nutrient-dense foods. When choosing a bagel, opt for whole-grain varieties when possible, and be mindful of your toppings. Instead of loading up on cream cheese or butter, add some lean protein or healthy fats to make your breakfast more satisfying and nutritious.