Bagel, with raisins
Common food
Photo: Wikipedia
A chewy, dense bread roll studded with sweet, wrinkled raisins that burst with a concentrated grape flavor. Its crust is typically firm, while the interior offers a satisfying, slightly sweet chew. Nutritionally, it's a carbohydrate-dense food, providing quick energy from its natural and added sugars.
Calorie split: 15% protein · 81% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love its comforting, nostalgic flavor—the perfect balance of yeasty bread and sweet fruit. It's incredibly versatile, serving as a hearty base for both sweet spreads and savory sandwiches.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate and sugar content can lead to blood-sugar spikes, especially when eaten alone. Those monitoring sugar intake or managing diabetes should pair it with protein (like cream cheese or eggs) or healthy fats to slow absorption. It's also a common vehicle for high-calorie, sugary toppings.
Key benefits
- Provides quick energy from complex and simple carbohydrates
- Offers a small amount of plant-based protein
- Contains dietary fiber for digestive health
- A convenient, portable breakfast or snack option
- Raisins add natural sweetness and trace minerals like iron
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'raisin bagel' is a relatively modern innovation; traditional bagels from Poland were plain or onion-flavored, with raisins becoming popular in North America.
Full nutrition (USDA data · scales with serving)
| Water | 32.0 g |
| Energy | 268 kcal |
| Protein | 9.8 g |
| Total lipid (fat) | 1.2 g |
| Carbohydrate, by difference | 55.1 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 14.1 g |
| Calcium, Ca | 69.0 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 99.0 mg |
| Potassium, K | 171 mg |
| Sodium, Na | 382 mg |
| Zinc, Zn | 0.78 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 19.4 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.52 mg |
| Riboflavin | 0.32 mg |
| Niacin | 4.1 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 96.0 ug |
| Folic acid | 74.0 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 147 ug |
| Choline, total | 14.2 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 | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.33 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 | 0.21 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 0.35 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.17 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.48 g |
| PUFA 18:2 | 0.46 g |
| PUFA 18:3 | 0.02 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 a raisin bagel differ nutritionally from a plain bagel?
A raisin bagel typically has more sugar and slightly more calories due to the added dried fruit, though the difference in protein and fat is minimal.
Is a raisin bagel a healthy breakfast?
It can be part of a balanced breakfast when paired with protein and fat (like yogurt or eggs) to create a more sustained energy release and prevent a blood sugar spike.
Why are raisin bagels sometimes denser?
The added sugar and fruit pieces can slightly alter the dough's gluten structure, often resulting in a denser, more cake-like crumb compared to a plain bagel.
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 2.68 kcal/g · 15% calories from protein · 1.9 g fiber · 14.1 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: 2.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.