Bagels are a cousin of the pretzel thought to originate in the 1600s in Poland. Bagels are made from yeast-leavened dough that is hand-rolled, boiled and baked to produce a crispy outer layer and soft, chewy inner layer. The average-sized bagel for commercial establishments is around 3.5 to 4 oz, with such bagels containing about four servings of bread each. Bagels are produced in many varieties such as plain, whole grain and raisin.
Plain Bagels
The nutritional value of a plain bagel was determined by averaging the nutrition information for plain bagels from Einstein Bros., Dunkin Donuts and Panera Bread. The average-sized plain bagel contains 290 calories, 1.67 grams of fat, 59 grams of carbohydrate, 3 grams of fiber and 10 grams of protein.
Whole-Grain Bagels
The nutritional value of a whole-grain bagel was determined by averaging the nutrition information from the Einstein Bros. Good Grains bagel, the Dunkin Donuts' Multigrain bagel and the Panera Bread whole-grain bagel. The average-sized whole-grain bagel contains 337 calories, 4 grams of fat, 63 grams of carbohydrate, 6 grams of fiber and 12 grams of protein. Whole-grain bagels are one of the most fiber-rich and protein-rich varieties of bagel, making them very nutritious when consumed in moderation as part of a balanced diet.
Fruit-Flavored Bagels
The nutritional value of a fruit-flavored bagel was determined by averaging the nutrition information from cinnamon raisin bagel varieties from Einstein Bros., Dunkin Donuts and Panera Bread. The average-sized cinnamon raisin bagel contains about 313 calories, 2.3 grams of fat, 64 grams of carbohydrate, 3.67 grams of fiber and 10 grams of protein. Other fruit-flavored varieties of bagels include blueberry and apple cinnamon. Fruit-flavored bagels should not be considered as a fruit serving but could be eaten with fruit slices or preserves for a healthful contribution to your diet.
Ways to Eat Bagels
Bagels should be eaten right away if stored in a breadbasket, or they can be frozen for use as needed. Bagels can be enjoyed alone or with a variety of healthy toppings such as fruit-flavored preserves or jams, peanut butter, low-fat cream cheese or smoked salmon. In addition, bagels can be used instead of bread for an egg white and veggie sandwich for breakfast or with meat, seafood or veggies for lunch. Bagels can be made into a healthful meal on the run through the use of such healthy additions.
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