Bagel, whole wheat, with raisins
Common food
Photo: Wikipedia
A chewy, dense, ring-shaped bread made from whole wheat flour and studded with sweet, plump raisins. It offers a satisfying, slightly sweet flavor with a hearty, fibrous texture from the whole grains and a burst of juicy sweetness from the fruit. Nutritionally, it's a notable source of plant-based protein and dietary fiber, providing sustained energy.
Calorie split: 15% protein · 80% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect marriage of hearty, chewy bread and pockets of sweet, sticky raisins, making it a satisfying breakfast or snack. Its versatility shines when toasted and topped, from classic cream cheese to savory avocado.
⚠️ Watch-outs & how to enjoy it better
The raisins add natural sugar, which can cause blood sugar spikes, especially when eaten alone. Those watching carbohydrate intake or with diabetes should be mindful of portion size. To counteract this, pair it with a protein or healthy fat like nut butter, cheese, or eggs to slow sugar absorption.
Key benefits
- Good source of plant-based protein for muscle maintenance.
- High in dietary fiber, promoting digestive health and sativery.
- Provides complex carbohydrates for steady energy release.
- Contains whole grains, which are linked to heart health.
- Offers natural sweetness and iron from raisins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hole in the center of a bagel is not just for looks; it's a functional design from the 17th century that allows the dough to cook more evenly and quickly in boiling water, giving bagels their 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 whole wheat raisin bagel healthier than a plain white bagel?
Generally, yes. The whole wheat provides more fiber, protein, and micronutrients than refined white flour. However, the added raisins increase the sugar content, so it's a trade-off. The fiber in the whole wheat helps mitigate the sugar spike compared to a white bagel.
How should I store a whole wheat raisin bagel 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 first, place it in a freezer-safe bag, and freeze for up to 3 months. Toast directly from frozen for the best texture.
Why do my raisins sometimes burn when toasting the bagel?
The natural sugars in raisins caramelize and can burn quickly under high heat. To prevent this, toast on a lower setting or for a shorter time, or place the bagel cut-side down for part of the toasting process.
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.