Bagels, oat bran
Whole food · Baked Products
Photo: Wikipedia
A dense, chewy ring bread made with oat bran, offering a wholesome, slightly nutty flavor and a satisfyingly firm texture. Its nutrition profile is notably high in fiber and protein for a bread product, making it a more substantial and satiating choice than a standard white bagel.
Calorie split: 16% protein · 80% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, earthy flavor and chewy texture that holds up exceptionally well to toasting and hearty toppings. It's a beloved staple for a filling, nutritious breakfast or a substantial sandwich base.
⚠️ Watch-outs & how to enjoy it better
Its dense carbohydrate content can cause a significant blood-sugar spike if eaten alone, especially for those managing diabetes. To counteract this, always pair it with protein (like eggs or smoked salmon) or healthy fat (like avocado or cream cheese) to slow digestion and balance the meal.
Key benefits
- Excellent source of dietary fiber from oat bran.
- High in plant-based protein for sustained energy.
- Provides complex carbohydrates for steady fuel.
- Low in fat, making it a heart-conscious bread option.
- Contains beta-glucans, a soluble fiber from oats.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hole in the middle of a bagel isn't just for show; it was traditionally created to allow more surface area to be exposed to boiling water, which gives the bagel its signature chewy crust.
Full nutrition (USDA data · scales with serving)
| Water | 32.9 g |
| Energy | 255 kcal |
| Energy | 1067 kj |
| Protein | 10.7 g |
| Total lipid (fat) | 1.2 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 53.3 g |
| Fiber, total dietary | 3.6 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 3.1 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 110 mg |
| Potassium, K | 115 mg |
| Sodium, Na | 590 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.86 mg |
| Selenium, Se | 34.2 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.33 mg |
| Riboflavin | 0.34 mg |
| Niacin | 3.0 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 98.0 ug |
| Folic acid | 52.0 ug |
| Folate, food | 46.0 ug |
| Folate, DFE | 134 ug |
| Choline, total | 15.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 58.0 ug |
| Vitamin E (alpha-tocopherol) | 0.33 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.40 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.19 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 | 0.17 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.25 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.24 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.49 g |
| PUFA 18:2 | 0.47 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)
| Tryptophan | 0.14 g |
| Threonine | 0.30 g |
| Isoleucine | 0.41 g |
| Leucine | 0.76 g |
| Lysine | 0.29 g |
| Methionine | 0.19 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.53 g |
| Tyrosine | 0.32 g |
| Valine | 0.48 g |
| Arginine | 0.46 g |
| Histidine | 0.23 g |
| Alanine | 0.38 g |
| Aspartic acid | 0.56 g |
| Glutamic acid | 3.3 g |
| Glycine | 0.41 g |
| Proline | 1.1 g |
| Serine | 0.52 g |
FAQ
Is an oat bran bagel healthier than a plain bagel?
Generally, yes. Oat bran bagels typically offer more dietary fiber and protein than a standard plain bagel made from refined white flour, which can help you feel fuller longer.
How should I store oat bran bagels?
For short-term use (2-3 days), store in a bread box at room temperature. For longer storage, slice and freeze in an airtight bag; they toast directly from frozen.
Are oat bran bagels gluten-free?
No. Traditional bagels, including those made with oat bran, are made with wheat flour and contain gluten. While oats themselves are gluten-free, they are often processed in facilities with wheat, causing cross-contamination.
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 · 17% calories from protein · 3.6 g fiber · 1.6 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: 5.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.