Bagel, wheat
Common food
Photo: Wikipedia
A wheat bagel is a dense, chewy ring of bread with a shiny, crackly crust and a soft, slightly sweet interior. Nutritionally, it's a carbohydrate powerhouse, delivering nearly 49 grams of carbs and over 10 grams of protein per 100g, making it a substantial energy source.
Calorie split: 16% protein · 78% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love the bagel's uniquely satisfying chew and its incredible versatility—it's a perfect canvas for everything from classic cream cheese to hearty breakfast sandwiches. It's a cultural staple, especially in New York-style delis, representing a comforting, portable meal.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate density can cause rapid blood-sugar spikes, especially when eaten plain. To counteract this, always pair it with protein and healthy fats (like smoked salmon and cream cheese, or avocado and egg) to slow digestion. Those watching sodium should be aware that bagels can be surprisingly high in salt.
Key benefits
- Excellent source of complex carbohydrates for sustained energy
- Provides over 10g of protein per 100g, supporting muscle maintenance
- Contains 4.1g of dietary fiber per 100g, aiding digestion
- Low in fat, with only 1.53g per 100g
- A versatile base for both sweet and savory meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hole in the middle isn't just for looks; it was traditionally created to ensure the bagel cooked evenly and had a consistent texture throughout.
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
What's the difference between a wheat bagel and a plain bagel?
A wheat bagel is made with whole wheat flour, giving it a darker color, nuttier flavor, and typically more fiber and nutrients than a plain bagel made with refined white flour.
Are bagels considered healthy?
They can be part of a healthy diet. Wheat bagels offer fiber and protein, but they are calorie-dense. The key is portion control and pairing them with protein-rich toppings to create a balanced meal.
Why are bagels boiled before baking?
Boiling the dough briefly in water (often with malt or honey) gelatinizes the starch on the surface, which creates the signature shiny, crisp crust and chewy interior when baked.
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.