Bagel chips
Common food
Bagel chips are thin, crispy slices of bagel that have been seasoned and baked or fried until deeply golden and crunchy. They deliver a satisfying, shattering bite with a toasty, savory flavor that's often enhanced with garlic, onion, or everything bagel seasoning. Nutritionally, they are a calorie-dense snack, packing significant carbohydrates and fats per 100 grams.
Calorie split: 11% protein · 59% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love bagel chips for their intensely satisfying crunch and bold, savory seasonings that make them a flavorful standalone snack. Their sturdy texture makes them perfect for scooping up creamy dips like hummus or onion dip, elevating a simple appetizer.
⚠️ Watch-outs & how to enjoy it better
As a refined carbohydrate snack, they can cause rapid blood-sugar spikes, especially when consumed alone. They are also often high in sodium and may contain common allergens like wheat and sesame. To counteract this, pair them with a protein or healthy fat (like cheese or avocado) to slow digestion, practice strict portion control by measuring a single serving, and choose low-sodium varieties when possible.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Offers a crunchy alternative to softer bread products.
- Can be a vehicle for dips, adding texture to snacks.
- Often fortified with B vitamins in enriched flour versions.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bagel chip's rise to widespread popularity in the U.S. is largely credited to a New York company called The Bagel Factory, which began mass-producing them in the 1980s.
Full nutrition (USDA data · scales with serving)
| Water | 5.0 g |
| Energy | 451 kcal |
| Protein | 12.3 g |
| Total lipid (fat) | 15.1 g |
| Carbohydrate, by difference | 66.4 g |
| Fiber, total dietary | 4.1 g |
| Total Sugars | 6.0 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 5.0 mg |
| Magnesium, Mg | 39.0 mg |
| Phosphorus, P | 131 mg |
| Potassium, K | 140 mg |
| Sodium, Na | 233 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.17 mg |
| Selenium, Se | 36.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.52 mg |
| Riboflavin | 0.34 mg |
| Niacin | 7.7 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 142 ug |
| Folic acid | 112 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 220 ug |
| Choline, total | 17.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 14.0 ug |
| Vitamin E (alpha-tocopherol) | 0.81 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.16 g |
| SFA 16:0 | 5.9 g |
| SFA 18:0 | 0.61 g |
| Fatty acids, total monounsaturated | 6.0 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 6.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, bagel chips, plain — USDA does not publish this profile for Bagel chips.
| Tryptophan | 0.14 g |
| Threonine | 0.36 g |
| Isoleucine | 0.51 g |
| Leucine | 0.92 g |
| Lysine | 0.19 g |
| Methionine | 0.18 g |
| Cystine | 0.29 g |
| Phenylalanine | 0.68 g |
| Tyrosine | 0.31 g |
| Valine | 0.57 g |
| Arginine | 0.45 g |
| Histidine | 0.27 g |
| Alanine | 0.41 g |
| Aspartic acid | 0.53 g |
| Glutamic acid | 4.8 g |
| Glycine | 0.49 g |
| Proline | 1.6 g |
| Serine | 0.61 g |
FAQ
Are bagel chips healthier than potato chips?
Not necessarily. While they may have slightly less fat per gram than some fried potato chips, they are still a calorie-dense, refined-carb snack. Their nutritional profile is very similar, and the 'healthier' choice often depends on the specific brand, seasoning, and preparation method.
What's the best way to store bagel chips?
To maintain their signature crunch, store them in an airtight container or resealable bag at room temperature, away from moisture and heat. If they soften, you can re-crisp them in a low oven (300°F/150°C) for a few minutes.
Can I make bagel chips at home?
Yes, it's simple. Slice day-old bagels very thinly, toss with olive oil and seasonings, then bake at a low temperature (around 325°F/160°C) until crisp and golden, flipping once for even cooking.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.51 kcal/g · 11% calories from protein · 4.1 g fiber · 6.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.66 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.