Bagels are a popular breakfast item, and they can also be a suitable substitute for bread if you need some variety. Bagels are low in fat and rich in carbohydrates, so they can fit into a variety of diet plans, even if you're trying to lose weight. While bagels do provide some nutritional benefits, they do lack some vitamins and minerals, so some other foods might be better suited to your nutritional needs.
Calories
A 2 oz. bagel is relatively low in calories, with just 156 calories. This amount makes up less than 8 percent of the daily recommended intake of 2,000 and is lower in calories than many other breakfast options, such as a jelly doughnut, which contains roughly 250 calories. If you switched from eating a jelly doughnut to a 2 oz. bagel each day, you'd save 658 calories each week.
Fat
Bagels are low in fat. A 2 oz. bagel provides just 0.9 g. This amount is much lower than many other breakfast foods; one egg alone contains 4.5 g. Bagels are very low in saturated fat, with just 0.1 g in each 2 oz. serving. Too much saturated fat can increase your risk of heart disease, so the American Heart Association recommends limiting daily intake to 16 g or fewer.
Carbohydrates
Bagels, as with other grain-based products, are high in carbs. Each 2 oz. bagel provides 30 g of carbs, which provide your body with energy. While carbs can be beneficial for fueling exercise sessions, research from the February 2006 issue of "Archives of Internal Medicine" suggests that low-carb diets produce quicker weight loss than diets higher in carbs.
Fiber
Bagels are low in fiber; a 2 oz. bagel contains just 1.3 g. Dietary fiber is an essential nutrient that aids in regulating blood sugar and cholesterol levels. Fiber can also promote satiety, which makes it helpful for weight loss.
Protein
Bagels are moderately rich in protein, with 6 g in each 2 oz. bagel. This is the same amount that one egg provides. Protein is important for building and repairing muscle and other body tissues.
Vitamins and Minerals
Bagels aren't particularly rich in vitamins and minerals, although they do contain some. Bagels are rich in folate and phosphorus, but are very low in calcium, iron and B vitamins. Bagels contain no vitamin A or vitamin C.
References
- USDA National Nutrient Database: Bagels, Plain, Enriched, without Calcium Propionate (includes onion, poppy, sesame)
- LIVESTRONG.COM MyPlate: Calories in Jelly Filled Donut (Dunkin' Donuts)
- PubMed Health; "Tips For Losing Weight"; October 2009
- LIVESTRONG.COM MyPlate: Calories in Egg
- American Heart Association; "Know Your Fats"; June 2011
- "Archives of Internal Medicine"; "Effects of Low-Carbohydrate vs Low-Fat Diets on Weight Loss and Cardiovascular Risk Factors: A Meta-Analysis of Randomized Controlled Trials"; A.J. Nordmann et al.; February 2006
