Bagel, whole wheat
Common food
Photo: Wikipedia
A whole wheat bagel is a dense, chewy bread roll with a deep, nutty flavor and a satisfying crust, offering a more robust texture than its white flour counterpart. Its nutritional profile is highlighted by a solid protein content and significant dietary fiber, making it a more filling and fiber-rich choice for a breakfast staple.
Calorie split: 16% protein · 78% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love the whole wheat bagel for its hearty, nutty taste and substantial, chewy texture that holds up beautifully to a wide array of toppings. It's a cultural icon, especially in Jewish-American delis, symbolizing a satisfying and wholesome start to the day.
⚠️ Watch-outs & how to enjoy it better
Its dense carbohydrate content can lead to blood sugar spikes if eaten alone, and commercial versions can be high in sodium. To counteract this, pair it with a protein and healthy fat like cream cheese, smoked salmon, or avocado, and practice portion control by enjoying half a bagel with a side of eggs or yogurt.
Key benefits
- Good source of plant-based protein for muscle maintenance.
- High in dietary fiber to support digestive health and satiety.
- Provides complex carbohydrates for sustained energy release.
- Contains more micronutrients than refined white bagels.
- A versatile base for both sweet and savory toppings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hole in the middle of a bagel isn't just for aesthetics; it was traditionally created to ensure the dough cooked evenly and quickly in boiling water before baking, giving the bagel its signature chewy interior.
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
Is a whole wheat bagel healthier than a white bagel?
Generally, yes. Whole wheat bagels retain the bran and germ of the wheat kernel, providing more fiber, vitamins, and minerals than refined white bagels, which can help with fullness and blood sugar management.
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; toast directly from frozen for a fresh-like texture.
Why are bagels boiled before baking?
Boiling the shaped dough briefly in water (often with malt or honey) gelatinizes the starches on the surface, which creates the characteristic shiny crust and dense, 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.