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Nutritional Value of Bagels

author image Staci Gulbin, MS, MEd, RD, LDN
Originally from Maryland, Staci Gulbin started writing professionally in 2010. Her work has been published on a Baltimore news website as well as other online entities. Gulbin holds graduate degrees in biology and nutrition from New York University and Columbia University, and is a registered dietitian and certified personal trainer.
Nutritional Value of Bagels
Whole-grain bagels are rich in fiber. Photo Credit: bhofack2/iStock/Getty Images

Bagels are a cousin of the pretzel thought to originate in the 1600s in Poland. Made from yeast-leavened dough that is hand-rolled, boiled and baked to produce a crispy outer layer and soft, chewy inner layer, bagels come in different types and flavors. The average-sized bagel is around 3.5 to 4 oz, although this can vary with the source. You can choose from plain, whole grain and raisin bagels, and some with seeds or other toppings.

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Plain But Wholesome

Most average-sized, plain bagels contain about 290 calories, mostly from carbohydrate nutrients. On average, each provides 1.5 or 2 grams of fat, depending on cooking method, 60grams of carbohydrate, 3 grams of fiber and 10 grams of protein.

Whole-Grain Bagels

An average whole-grain bagel whole-grain bagel contains 337 calories, again mostly from carbohydrate. It can also provide 4 grams of fat, plus 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-packed bagel types, making them especially nutritious when consumed in moderation as part of a balanced diet. Their extra fiber also helps support digestive health and slow the rise of blood sugar that follows consumptions of carbohydrate-rich foods.

Fruit-Flavored Bagels

Fruit-flavored bagels contain raisins or other sweet fruits. 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 include blueberry and apple cinnamon. You shouldn't count these as a fruit serving, because their fruit content is low, but you could be add 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. They are tasty when consumed alone or with a variety of healthy toppings, such as fruit-flavored preserves or jams, peanut butter, low-fat cream cheese or smoked salmon. Bagels can also be used instead of bread for an egg white and veggie breakfast sandwich, or with meat, seafood or veggies for lunch. Bagels can be made into a healthful meal when you're on the run, by adding a few of these healthy additions.

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