Bagel, whole grain white
Common food
Photo: Wikipedia
A whole grain white bagel offers the classic chewy, dense texture of a traditional bagel but with a slightly nuttier, more complex flavor from its whole wheat flour base. Its crust is typically golden and crisp, while the interior remains soft and satisfyingly substantial. Nutritionally, it's a notable source of fiber and protein for a bread product, making it more filling than a standard white bagel.
Calorie split: 16% protein · 78% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of a satisfyingly chewy bite and a mild, wholesome wheat flavor that doesn't overpower toppings. It's the ultimate versatile canvas, equally at home with schmear and lox or turkey and avocado.
⚠️ Watch-outs & how to enjoy it better
Its dense carbohydrate content can cause blood sugar spikes, especially when eaten alone. Those watching sodium intake should be aware bagels are often high in salt. Tip: Pair it with protein (like eggs or smoked salmon) and healthy fat (avocado or cream cheese) to slow digestion and stabilize blood sugar. Opt for a half-bagel portion to manage calorie and carb intake.
Key benefits
- Good source of dietary fiber (4.1g per 100g)
- Provides substantial plant-based protein (10.2g per 100g)
- Complex carbohydrates offer sustained energy
- Contains more micronutrients than refined white bagels
- Versatile base for both sweet and savory meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The distinctive hole in the center isn't just for looks; it was traditionally created to ensure the bagel cooked evenly and quickly by increasing its surface area in boiling water before baking.
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 whole grain white bagel and a regular whole wheat bagel?
A whole grain white bagel is made from a blend of whole grain white wheat flour and sometimes traditional whole wheat flour. It aims for a milder flavor and lighter color than 100% whole wheat, while still offering more fiber and nutrients than a refined white bagel.
Is a whole grain white bagel healthier than a plain white bagel?
Generally, yes. The whole grain white version retains more of the wheat kernel's bran and germ, providing more fiber, protein, and nutrients like B vitamins and iron compared to a bagel made solely from refined white flour.
How should I store bagels to keep them fresh?
For short-term use (2-3 days), store at room temperature in a paper bag or bread box. For longer storage, slice and freeze in an airtight bag; they toast perfectly directly from frozen.
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.