Most standard-size bagels are high in calories and lack healthy nutrients. Read the Buzzle article to find out the nutritional facts about different types of bagels.
Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a nutritionist.
Many of us, in the midst of rushing to work or school, almost always settle on skipping breakfast altogether. As it is one of the most important meals of the day, a well-balanced breakfast is a must. However, with the busy lifestyles that we have become accustomed to, sitting down with a bowl of cereal or fruits can be out of the question for many of us. So, is there an alternative to this fast-paced life and no breakfast routine? How about having a bagel for breakfast? It’s a convenient and healthy option to start your day. Although there are many different varieties of bagels available in market and coffee shops, choosing the right one for a healthy substitute for breakfast can be challenging. Take a look at the information mentioned below, and judge for yourself.
A Few Facts and Analysis
- Avoid consuming white or refined flour bagels. They are considered as “bad” carbs as they are processed.
- Whole wheat bagels are not processed and have the original nutrients intact.
- Whenever you’re buying bagels from the market, make sure you glance at the nutrients’ section on the package. It will have a list of ingredients used to make the bagel. This information will aid you in making an informed decision.
- Many “sweet” bagels have dry fruits such as raisins, cranberries, blueberries, etc; they contain high values of sugars in them (as mentioned in the table below as well).
- Avoid applying cream cheese or jelly over your bagel. You can instead substitute these with a slice of lean ham or turkey and reduced-fat cheese. It will balance the protein levels for the day and keep you satisfied till lunch.
Bagel Nutrition Information
The following table lists information on ½ a bagel. As the portions may vary from location to location, the nutritional values may not be accurate.
| Regular Bagels ~ Serving Size ½ Bagel (70 g) | |||||||||
| Types of Bagel | Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (g) | Carbohydrates (g) | Fiber (g) | Sugars (g) | Proteins (g) |
| Apple Cinnamon | 166 | 1 | 0 | 0 | 236 | 35 | 2 | 3 | 6 |
| Banana Nut | 170 | 1 | 0 | 0 | 230 | 34 | 2 | 2 | 6 |
| Blueberry | 165 | 1 | 0 | 0 | 241 | 34 | 2 | 1 | 6 |
| Cheddar Herb | 176 | 3 | 2 | 8 | 302 | 30 | 1 | 1 | 7 |
| Chocolate Chip | 174 | 1 | 1 | 0 | 236 | 34 | 2 | 2 | 6 |
| Cinnamon Raisin | 168 | 1 | 0 | 0 | 232 | 35 | 2 | 1 | 6 |
| Cinnamon Sugar | 175 | 1 | 0 | 0 | 241 | 37 | 1 | 1 | 6 |
| Cranberry Walnut | 176 | 1 | 0 | 0 | 235 | 36 | 2 | 3 | 6 |
| Egg | 164 | 1 | 0 | 2 | 246 | 33 | 1 | 1 | 6 |
| Everything | 168 | 1 | 0 | 0 | 389 | 34 | 2 | 1 | 6 |
| Garlic | 165 | 1 | 0 | 0 | 246 | 34 | 2 | 1 | 6 |
| Honey Grain | 310 | 3 | 0 | 0 | 330 | 61 | 4 | 1 | 5 |
| Honey Oat | 160 | 1 | 0 | 0 | 223 | 34 | 1 | 1 | 6 |
| Jalapeño | 175 | 3 | 2 | 8 | 344 | 30 | 1 | 1 | 7 |
| Onion | 168 | 1 | 0 | 0 | 246 | 35 | 2 | 1 | 6 |
| Plain | 167 | 1 | 0 | 0 | 251 | 34 | 2 | 1 | 6 |
| Poppy Seed | 172 | 1 | 0 | 0 | 245 | 34 | 2 | 1 | 6 |
| Pumpernickel | 166 | 1 | 0 | 0 | 246 | 34 | 2 | 1 | 6 |
| Russian Black Bread | 320 | 1 | 0 | 0 | 500 | 67 | 4 | 1 | 8 |
| Salt | 162 | 1 | 0 | 0 | 968 | 33 | 1 | 1 | 6 |
| Sesame | 179 | 2 | 0 | 0 | 238 | 33 | 2 | 1 | 7 |
| Sour Dough | 310 | 1 | 0 | 0 | 540 | 64 | 2 | 2 | 9 |
| Spinach | 178 | 1 | 0 | 0 | 137 | 36 | 2 | 1 | 7 |
| Strawberry | 171 | 1 | 0 | 0 | 23 | 36 | 2 | 2 | 6 |
| Tomato Basil | 161 | 2 | 0 | 0 | 280 | 33 | 2 | 1 | 6 |
| Vegetable | 159 | 1 | 0 | 0 | 241 | 33 | 2 | 1 | 6 |
| Whole Wheat | 165 | 1 | 0 | 0 | 238 | 34 | 2 | 1 | 6 |
Always go over the nutritional information provided on the label, before you purchase the bagels. Also, don’t shop on an empty stomach as it may impair your judgment, and make you want to reach for the unhealthy stuff.