Nutrition Facts of 8 types of Various Bagels

Nutrition Facts of 8 types of Various Bagels

Originated in the 1600s in Poland, bagels are quite like the pretzel in many ways. Yeast-leavened dough is used to make bagels – the dough is rolled first, then boiled, and baked to produce a soft, chewy inner layer and crispy outer layer. You can find bagels in different flavors and types. The average size of bagel is 3.5-4oz. but it may change depending on the source. You can find whole grain, plain, and raisin bagels with all sorts of seeds and toppings and the ingredients used determine the bagel nutrition facts. Let's find out more about it.

Nutrition Facts of Bagels
An average-sized bagel may contain up to 290 calories with about 2g of fat, which usually depends on how you cook them. There is usually up to 60g of carbs, 10g of protein, and 3g of fiber. However, there may be some variations with different types of bagels.

1. Plain Bagel Enriched with Calcium Propionate (1 bagel, 57g)

General Nutrients	Amount	General Nutrients	Amount
Protein	6g	Fat Total	1g
Calories	146	Saturated Fat	0g
Water	20.7g	Monounsaturated Fat	0.3g
Carbohydrate	29g	Polyunsaturated Fat	0.4g
Dietary Fiber	1g	Omega-3 fatty acids	36.5mg
Starch	24.9g	Omega-6 fatty acids	328mg
Sugars	3g

Micronutrients

Vitamins	Minerals
Vitamin A	0.0IU	Calcium	50.7mg
Vitamin C	0.6mg	Phosphorus	49.6mg
Vitamin E	0.1mg	Magnesium	12.5mg
Vitamin K	0.6mcg	Iron	3.4mg
Riboflavin	0.1mg	Manganese	0.3mg
Thiamin	0.3mg	Copper	0.1mg
Folate	82.6mcg	Zinc	1.1mg
Choline	8.7mg	Potassium	42.7mg
Pantothenic Acid	0.1mg	Calcium	50.7mg
Niacin	2.3mg	Phosphorus	49.6mg

2. Plain Bagel Enriched without Calcium Propionate (1 bagel, 26g)

General Nutrients	Amount	General Nutrients	Amount
Protein	3g	Fat Total	0g
Calories	72	Saturated Fat	0g
Water	8.5g	Monounsaturated Fat	0.0g
Carbohydrate	14g	Polyunsaturated Fat	0.2g
Dietary Fiber	1g	Omega-3 fatty acids	9.4mg
Starch		Omega-6 fatty acids	172mg
Sugars

Micronutrients

Vitamins	Minerals
Vitamin A	0.0IU	Calcium	19.2mg
Vitamin C	0.0mg	Phosphorus	25mg
Vitamin E	-	Magnesium	7.5mg
Vitamin K	-	Iron	0.4mg
Riboflavin	0.0mg	Manganese	0.1mg
Thiamin	0.0mg	Copper	0.0mg
Folate	5.7mcg	Zinc	0.2mg
Choline	-	Potassium	26.3mg
Pantothenic Acid	0.1mg	Calcium	19.2mg
Niacin	0.5mg	Phosphorus	25mg

3. Wheat BagelNutrition Facts(100g)

General Nutrients	Amount	General Nutrients	Amount
Protein	9g	Calories	282
Choline	0.0mg	Sodium	449mg
Calcium	51.3mg	Iron	3.5mg
Carbohydrate	53g	Fat Total	4g
Dietary Fiber	3g	Saturated Fat	0g
Sugars	8g

4. Multigrain BagelNutrition Facts(1 regular)

General Nutrients	Amount	General Nutrients	Amount
Protein	11.84g	Sodium	520mg
Calories	272	Potassium	389mg
Cholesterol	0mg	Fat Total	1.34g
Carbohydrate	55.08g	Saturated Fat	0.19g
Dietary Fiber	7.7g	Monounsaturated Fat	0.192g
Sugars	3.41g	Polyunsaturated Fat	0.538g

5. Toasted BagelNutrition Facts(1 regular)

General Nutrients	Amount	General Nutrients	Amount
Protein	11.03g	Sodium	475mg
Calories	285	Potassium	84mg
Carbohydrate	56.54g	Cholesterol	Omg
Dietary Fiber	2.6g	Fat Total	1.7g
Sugars	5.76g	Saturated Fat	0.28g

6. Egg BagelNutrition Facts (medium bagel, 105g)

General Nutrients	Amount	General Nutrients	Amount
Protein	11g	Iron	4.2mg
Calories	292g	Fat Total	2g
Water	34.3g	Saturated Fat	0g
Calcium	13.7mg	Monounsaturated Fat	0.4g
Potassium	71.4mg	Polyunsaturated Fat	0.7g
Carbohydrate	56g	Omega-3 fatty acids	30.4mg
Dietary Fiber	2g	Omega-6 fatty acids	630mg

7. Oat Bran Bagel Nutrition Facts (100g)

General Nutrients	Amount	General Nutrients	Amount
Protein	11g	Potassium	115mg
Calories	255	Magnesium	31.0 mg
Water	32.9g	Fat Total	1g
Iron	3.1 mg	Saturated Fat	0g
Calcium	12.0 mg	Monounsaturated Fat	0.2g
Carbohydrate	53g	Polyunsaturated Fat	0.5g
Dietary Fiber	4g	Omega-3 fatty acids	22.0mg
Sugars	2g	Omega-6 fatty acids	465mg

It's Vital to Limit Your Intake of Bagels
With all the information about bagel nutrition facts,it becomes clear that it is healthy when eaten in moderation because there is a limit of how many carbs and calories to take in to maintain a healthy body weight. Here are some other reasons why it makes sense to limit your intake of bagels.

1. Too Much Carbs
You get about 66g of carbs from a 6-inch bagel. It may not look much but you should also consider the fact that you get almost no protein, fiber, or fat from that bagel. Its carbohydrate content is the same as the carb content of four sLices of bread. You have to be very active throughout the day to handle this much of carb or else you will increase your risk for diabetes. It will also hamper your Weight Loss efforts.

2. High Glycemic Index
Eating a typical bagel is like having 16 teaspoons of sugar. Moreover, your body absorbs the starches in bagels more quickly than table sugar, which leads to an immediate increase in the levels of sugar in your blood. Bagels are high on glycemic index – the higher the index, the more it affects your blood glucose levels. Bagels have a glycemic index of 70, which is even higher than sucrose (60). Therefore, it makes sense to limit your intake of bagels to avoid diabetes and other complications.

3. Not Healthy to Begin a Day with
You should get at least 30g of protein in the morning because it helps build and maintain muscle mass and boost your metabolism. Having bagels for breakfast is not the right idea because they do not provide enough protein. Even if you use peanut butter and cream cheese, you won't get 30g of protein, which can make you hungry all day. Besides, bagels are high in sugar, carbs and calories, which is not a healthy choice for breakfast.