Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)
Whole food · Baked Products
Photo: Wikipedia
A plain bagel is a dense, chewy bread ring with a crisp, golden crust and a soft, slightly sweet interior. It's a carbohydrate powerhouse, delivering over 53g of carbs per 100g, making it a substantial energy source. Its neutral flavor makes it a perfect canvas for both sweet and savory toppings.
Calorie split: 16% protein · 79% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love bagels for their satisfyingly dense, chewy texture and the comforting ritual of toasting them until warm and crisp. They are the ultimate versatile vehicle, equally at home piled with cream cheese and lox or used for a hearty egg sandwich.
⚠️ Watch-outs & how to enjoy it better
The high refined carbohydrate content can lead to blood sugar spikes, especially when eaten alone. They are also a common source of hidden sodium and contain gluten, a major allergen. To counteract, always pair a bagel with protein (like eggs, smoked fish, or nut butter) and healthy fat (avocado, cream cheese) to slow digestion and stabilize blood sugar. Consider portion control by opting for a 'scooped' bagel or sharing one.
Key benefits
- Excellent source of quick energy from complex carbohydrates
- Provides a moderate amount of plant-based protein (10.5g per 100g)
- Low in fat, especially saturated fat
- Versatile base for balanced meals with protein and healthy fats
- A traditional, culturally significant breakfast staple
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hole in the center of a bagel isn't just for aesthetics; it was traditionally believed to ensure the dough cooked evenly and quickly in boiling water, and it also made it easy to string and transport dozens on a dowel.
Full nutrition (USDA data · scales with serving)
| Water | 32.6 g |
| Energy | 275 kcal |
| Energy | 1151 kj |
| Protein | 10.5 g |
| Total lipid (fat) | 1.6 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 53.4 g |
| Fiber, total dietary | 2.3 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 96.0 mg |
| Potassium, K | 101 mg |
| Sodium, Na | 534 mg |
| Zinc, Zn | 0.88 mg |
| Copper, Cu | 0.16 mg |
| Manganese, Mn | 0.54 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.54 mg |
| Riboflavin | 0.32 mg |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.36 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 88.0 ug |
| Folic acid | 66.0 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 134 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.22 g |
| SFA 12:0 | 0.00 g |
| SFA 16:0 | 0.21 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.13 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.12 g |
| Fatty acids, total polyunsaturated | 0.70 g |
| PUFA 18:2 | 0.66 g |
| PUFA 18:3 | 0.04 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| 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
Are bagels just large donuts?
No. The key difference is preparation. Bagels are first boiled in water (often with malt or honey) before baking, which gives them their signature chewy crust and dense interior. Donuts are deep-fried, resulting in a different texture and higher fat content.
Why are some bagels so large?
The modern 'New York-style' bagel became famously large and puffy in the post-WWII era, partly as a symbol of abundance and competition among bakeries. Traditional bagels were smaller and denser.
Is a bagel a healthy breakfast choice?
It can be part of a balanced meal. Its high carbohydrate content provides energy, but it's best paired with protein (egg, yogurt, nut butter) and fiber (fruit, vegetables) to create a more nutritionally complete and satisfying breakfast that won't spike blood sugar.
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 2.75 kcal/g · 15% calories from protein · 2.3 g fiber · 0.0 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: 5.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.