Bagels have a long history, with the earliest bagel possibly dating back to the late 16th century, according to Columbia University. Initially confined to the European continent, bagels made their way to New England in the late 1800s. Learning how the nutritional value of bagels fits into your dietary requirements can help you decide how often to include bagels in your diet.
Ingredients and Baking Technique
Basic bagels are made from either white or wheat flour, depending on the type of bagel. Most bagels contain eggs, oil, salt, sugar and yeast. A bagel made with white, enriched flour has less fiber than a whole-wheat flour bagel, because whole-wheat flour has the fiber and nutrient-rich bran kernel intact. Unlike breakfast foods such as donuts, bagels are boiled and then baked, giving them a crispy, chewy texture without adding unhealthy fats.
Serving and Caloric Information
Over the past 20 years, the size of a bagel in America has grown from an average of 3 inches and about 140 calories to up to 6 inches and about 350 calories, according to the National Heart, Lung and Blood Institute. The difference in size increases the calories by 210. One USDA serving of bagel is 1 oz., and a 4- to 6-oz. bagel gives you four to six servings of bread at one time. A large bagel with 350 calories is 23 percent of a 1500-calorie diet and 18 percent of a 2000-calorie diet.
Nutrients
An oat-bran bagel that is 4 1/2 inches in diameter has about 334 calories, 14 g of protein and 4.7 g of fiber. If you eat half the bagel, divide the nutrients and calories in half. A plain bagel made with enriched flour contains 337 calories, 13 g of protein and just 2.9 g of fiber. Bagels also have iron, magnesium, niacin and folate. The fat content in bagels is low, with the plain and oat-bran bagels containing 2 g and 1.6 g, respectively. The fat is mainly healthier poly- or monounsaturated fatty acids.
Carbohydrates
Bagels give you complex carbohydrates, which are important to keep your energy level high throughout the day and your metabolism sustained at a healthy level. Although bagels are a healthy food to eat, if you are trying to limit your carbohydrate consumption, the 66 g of carbohydrates in one large bagel comprise 27 percent of your 250 g of carbohydrates allowed each day, if you eat 50 percent of your calories from carbohydrates.
Considerations
Avoid adding unhealthy ingredients on your bagel to keep from negating its healthy aspects. Full-fat, whipped cream cheese contains 34 calories per 1 oz., and 31 calories are from fat. Substitute fat-free cream cheese, reduced-calorie olive oil spread or all-fruit jam in place of butter or regular cream cheese. Use half a bagel as your sandwich bread, and top with grilled chicken, vegetables or small amounts of peanut butter.
References
- Columbia University NYC24: History of the Bagel: The Hole Story
- Columbia University NYC24: How to Make a Bagel
- National Heart, Lung and Blood Institute: Portion Distortion Interactive Quiz: Bagel
- USDA Nutrient Data Laboratory: Bagel, Cream Cheese
- McKinley Health Center, University of Illinois at Urbana-Champaign; Macronutrients: The Importance of Carbohydrate, Protein, and Fat; March 2008
- Michigan Department of Community Health: Healthy Eating Ideas for Communities
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