Bagel, multigrain, with raisins
Common food
Photo: Wikipedia
A dense, chewy bread roll made from a blend of whole grains and studded with sweet, plump raisins. Its crust is typically firm with a satisfying snap, while the interior is moist and substantial, offering a sweet-savory balance. Nutritionally, it provides a solid source of complex carbohydrates and fiber, with a notable sugar content from the raisins.
Calorie split: 15% protein · 80% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love it for the satisfying contrast between the hearty, nutty grain dough and the burst of concentrated sweetness from the raisins. It's a versatile staple, perfect for toasting with butter or cream cheese, or as the base for a hearty breakfast sandwich.
⚠️ Watch-outs & how to enjoy it better
The raisins and refined flour in some versions can cause a quicker blood sugar rise compared to plain whole-grain bagels. Those monitoring blood sugar or calorie intake should be mindful of portion size. To counteract this, pair it with a source of protein and healthy fat, like nut butter or smoked salmon, to slow digestion and increase satiety.
Key benefits
- Good source of dietary fiber from whole grains
- Provides sustained energy from complex carbohydrates
- Contains plant-based protein
- Offers micronutrients like iron and magnesium from the grain blend
- Raisins add natural sweetness and antioxidants
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hole in the center of a bagel is traditionally thought to increase its surface area, allowing it to cook more evenly and quickly in the boiling water bath before baking, which creates its signature chewy crust.
Full nutrition (USDA data · scales with serving)
| Water | 35.3 g |
| Energy | 255 kcal |
| Protein | 9.5 g |
| Total lipid (fat) | 1.4 g |
| Carbohydrate, by difference | 51.9 g |
| Fiber, total dietary | 4.1 g |
| Total Sugars | 12.0 g |
| Calcium, Ca | 100 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 50.0 mg |
| Phosphorus, P | 138 mg |
| Potassium, K | 215 mg |
| Sodium, Na | 398 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 25.9 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.37 mg |
| Riboflavin | 0.20 mg |
| Niacin | 3.1 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 69.0 ug |
| Folic acid | 41.0 ug |
| Folate, food | 28.0 ug |
| Folate, DFE | 98.0 ug |
| Choline, total | 9.9 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 | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 79.0 ug |
| Vitamin E (alpha-tocopherol) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.26 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.25 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.85 g |
| PUFA 18:2 | 0.78 g |
| PUFA 18:3 | 0.07 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 Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) — USDA does not publish this profile for Bagel.
| Tryptophan | 0.12 g |
| Threonine | 0.30 g |
| Isoleucine | 0.40 g |
| Leucine | 0.73 g |
| Lysine | 0.25 g |
| Methionine | 0.19 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.52 g |
| Tyrosine | 0.30 g |
| Valine | 0.46 g |
| Arginine | 0.38 g |
| Histidine | 0.23 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 3.5 g |
| Glycine | 0.37 g |
| Proline | 1.2 g |
| Serine | 0.51 g |
FAQ
Is a multigrain raisin bagel healthier than a plain one?
It can be, as the multigrain blend often provides more fiber and nutrients than refined white flour. However, the added raisins increase the sugar content. The healthiest choice depends on the specific ingredients and your dietary goals.
How should I store a bagel with raisins to keep it fresh?
For short-term use (2-3 days), store it in a paper bag at room temperature. For longer storage, slice it, wrap it tightly in plastic wrap or foil, and freeze it. Toast directly from frozen for the best texture.
Why does my bagel get tough when I toast it?
Over-toasting can dry out the bagel, especially the raisin pieces, making it tough. Use a lower heat setting or toaster setting and toast only until it's just warm and slightly crisp. If it's already stale, a light spritz of water before toasting can help.
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 2.55 kcal/g · 15% calories from protein · 4.1 g fiber · 12.0 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: 1.85 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.