Bagel, oat bran
Common food
Photo: Wikipedia
An oat bran bagel is a dense, chewy bread product with a slightly nutty, earthy flavor and a hearty, fibrous texture. Its primary nutritional highlight is its impressive fiber content, providing over 4 grams per 100g, which supports digestive health. It offers a substantial 10.2g of protein per 100g, making it a more filling choice than many standard bagels.
Calorie split: 16% protein · 78% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, chewy bite and robust, wholesome flavor that stands up well to both savory and sweet toppings. It's a beloved staple for a quick, nutrient-dense breakfast or lunch, offering more substance than a plain white bagel.
⚠️ Watch-outs & how to enjoy it better
Its dense carbohydrate load (48.89g per 100g) can cause blood-sugar spikes if eaten alone, especially for those managing diabetes. To counteract this, always pair it with protein (like eggs or smoked salmon) and healthy fat (like avocado or cream cheese) to slow digestion and stabilize energy levels. Its high fiber content may also cause digestive discomfort for some if not consumed with adequate water.
Key benefits
- Excellent source of dietary fiber
- Good plant-based protein source
- Provides sustained energy from complex carbs
- Contains beta-glucan, a soluble fiber linked to heart health
- Lower in fat than many bakery items
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hole in the center of a bagel isn't just for looks; it was traditionally created to ensure the dough cooked evenly and quickly in boiling water, preventing a soggy middle.
Full nutrition (USDA data · scales with serving)
| Water | 37.5 g |
| Energy | 250 kcal |
| Protein | 10.2 g |
| Total lipid (fat) | 1.5 g |
| Carbohydrate, by difference | 48.9 g |
| Fiber, total dietary | 4.1 g |
| Total Sugars | 6.1 g |
| Calcium, Ca | 105 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 51.0 mg |
| Phosphorus, P | 142 mg |
| Potassium, K | 165 mg |
| Sodium, Na | 439 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.17 mg |
| Selenium, Se | 28.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.40 mg |
| Riboflavin | 0.21 mg |
| Niacin | 3.4 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 76.0 ug |
| Folic acid | 46.0 ug |
| Folate, food | 31.0 ug |
| Folate, DFE | 108 ug |
| Choline, total | 9.8 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 | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 88.0 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 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 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.29 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.28 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.94 g |
| PUFA 18:2 | 0.86 g |
| PUFA 18:3 | 0.08 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
How does an oat bran bagel differ from a plain bagel?
An oat bran bagel incorporates oat bran into the dough, giving it a darker color, nuttier flavor, and significantly higher fiber content (4.1g vs. ~1.5g per 100g) compared to a typical plain bagel.
Is it a good choice for weight management?
It can be, thanks to its high fiber and protein content which promote satiety. However, it's still calorie-dense (250 kcal per 100g), so portion control and pairing it with lean protein and vegetables is key.
Can I freeze oat bran bagels?
Yes, they freeze exceptionally well. Slice them before freezing for easier toasting directly from the freezer, which helps maintain their texture.
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 2.50 kcal/g · 16% calories from protein · 4.1 g fiber · 6.1 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: 2.66 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.