Bagels, whole grain white
Whole food · Baked Products
Photo: Wikipedia
A whole-grain white bagel is a dense, chewy, and slightly sweet bread roll, offering a milder flavor and softer texture than traditional whole wheat. Its nutrition is defined by a high carbohydrate content for energy, a solid 9.3g of protein per 100g, and a notable 4.7g of fiber from the whole grain flour.
Calorie split: 15% protein · 85% carbs · 0% fat
↓ Full nutrition💚 Why it's loved
People love its satisfying chew and subtle, nutty sweetness that pairs perfectly with a wide array of toppings. It's a cultural staple, especially in New York-style delis, symbolizing a hearty, customizable breakfast or lunch.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate and sugar content (9.3g per 100g) can cause rapid blood-sugar spikes, especially when eaten plain. To counteract this, always pair it with protein (like eggs or smoked salmon) and healthy fat (like avocado or cream cheese) to slow digestion. Portion control is key, as a single large bagel can equal 3-4 servings of grains.
Key benefits
- Good source of complex carbohydrates for sustained energy.
- Provides 9.3g of plant-based protein per 100g.
- Contains 4.7g of dietary fiber per 100g from whole grains.
- Low in fat, with 0g per 100g.
- Versatile base for both sweet and savory meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hole in the middle isn't just for aesthetics; it was traditionally created to ensure the bagel cooked evenly and had a consistent texture throughout, preventing a doughy center.
Full nutrition (USDA data · scales with serving)
| Water | 34.5 g |
| Energy | 255 kcal |
| Energy | 1068 kj |
| Protein | 9.3 g |
| Total lipid (fat) | 0.00 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 54.5 g |
| Fiber, total dietary | 4.7 g |
| Total Sugars | 9.3 g |
| Calcium, Ca | 93.0 mg |
| Iron, Fe | 4.2 mg |
| Magnesium, Mg | 41.0 mg |
| Phosphorus, P | 144 mg |
| Potassium, K | 176 mg |
| Sodium, Na | 372 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 26.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.70 mg |
| Riboflavin | 0.40 mg |
| Niacin | 4.7 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 140 ug |
| Folic acid | 56.0 ug |
| Folate, food | 83.0 ug |
| Folate, DFE | 179 ug |
| Choline, total | 9.6 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 | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 3.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 75.0 ug |
| Vitamin E (alpha-tocopherol) | 0.24 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) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 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 15:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Bagels, cinnamon-raisin — USDA does not publish this profile for Bagels.
| Tryptophan | 0.11 g |
| Threonine | 0.28 g |
| Isoleucine | 0.37 g |
| Leucine | 0.67 g |
| Lysine | 0.24 g |
| Methionine | 0.18 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.27 g |
| Valine | 0.42 g |
| Arginine | 0.38 g |
| Histidine | 0.22 g |
| Alanine | 0.33 g |
| Aspartic acid | 0.48 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.34 g |
| Proline | 1.1 g |
| Serine | 0.48 g |
FAQ
What's the difference between a whole grain white bagel and a regular white bagel?
A whole grain white bagel is made with white flour that retains the bran and germ of the wheat kernel, providing more fiber, vitamins, and minerals than refined white flour used in regular bagels, while still having a lighter color and milder taste.
Is a whole grain white bagel a healthy choice?
It can be part of a balanced diet. It offers more fiber and nutrients than a plain white bagel. However, it is still calorie-dense and high in carbohydrates, so mindful portioning and pairing with protein/fat is recommended.
How should I store bagels to keep them fresh?
Store at room temperature in a paper bag for 1-2 days. For longer storage, slice and freeze in an airtight bag; they toast up perfectly straight from the freezer.
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 · 4.7 g fiber · 9.3 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: 2.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.