Bagels are one of Americans' favorite breakfast foods. However, if you are following a low-carb diet or trying to manage your blood sugar levels, bagels' high carb count can be a problem. A large bagel can be the equivalent of more than four slices of bread in terms of carb count. If you track your carbohydrate intake, use net carbs instead of total carbohydrate, as it will give you a better picture of how many carbohydrates can impact your blood sugar levels and weight. Calculate the net carb count by subtracting the fiber from the total carbs.
Plain Bagels
The size of a bagel can influence its carbohydrate content. For example, a large bagel, with a diameter around 4-1/2 inches, contains 360 calories, 70 g of carbohydrates, 3 g of fiber and 67 g of net carbs, while a medium one, with a diameter ranging between 3-1/2 inches and 4 inches, provides 289 calories, 56.1 g of carbohydrates, 2.4 g of fiber and 53.7 g of net carbs.
Cinnamon Raisin Bagels
Cinnamon raisin bagels have a slightly higher carb count because of the added raisins. For example, a large one contains 358 calories, 72.3 g of carbohydrates, 3 g of fiber and 69.3 g of net carbs, while a medium one has 287 calories, 58 g of carbohydrates, 2.4 g of fiber and 55.6 g of net carbs.
Oat Bran Bagels
Oat bran bagels have the advantage of containing a little bit more fiber. A large oat bran bagel contains 334 calories, 69.8 g of carbohydrates, 4.7 g of fiber and 65.1 g of net carbs, whereas a medium one provides 268 calories, 56 g of carbohydrates, 3.8 g of fiber and 52.2 g of net carbs.
Small Bagels
Small and mini bagels, with a diameter of 3 inches and 2-1/2 inches respectively, constitute better options if you are watching your carbohydrate intake. A small bagel provides between 176 and 190 calories, 36.8 and 38.1 g of carbohydrates, 1.6 and 2.5 g of fiber and 34.3 and 36.5 g of net carbs. A mini bagel contains between 66 and 72 calories, 13.9 and 14.4 g of carbohydrates, 0.6 and 0.9 g of fiber and 13.0 and 13.8 g of net carbs.
Spreads
What you spread on your bagels can also influence the carb count of your meal. Cream cheese, butter, mayonnaise and margarine are practically carb-free, with up to 0.6 g of net carbs per tablespoon. Regular jams and preserves contain about 12.8 to 13.6 g of net carbs per tablespoon, while dietetic ones have about half the carb count, or around 7.5 g of net carbs per tablespoon. A serving of a tablespoon of cheese spread has 3 g of net carbs; 1 tbsp. of peanut butter has 2.2 g of net carbs; and 1 tbsp. of chocolate-flavored hazelnut spread has 10.5 g of net carbs.
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