Ah, what’s better than biting into a slightly chewy, slightly crispy, warm bagel on a weekend morning? (I dare you to give me a better alternative.) But then again, they often tend to lead to post-brunch naps (hello, food coma). Not to mention, bagels tend to get a bad rap for being, well, not the healthiest. But are they really that bad? Or can I still live my best bagel life?
Just tell me: how many calories are in a bagel?
“When it comes to bagels, a lot depends on where you live,” says Bonnie Taub-Dix, registered dietitian, creator of BetterThanDieting.com and author of Read it before you eat it: from label to table“Bagels are made in different ways depending on the city, region, and country.” Store-bought bagels can also vary in size and ingredients. As a result, bagels can contain anywhere from 240 to 400 calories.
Looking at the label of New York Bakery Co’s plain bagels, which you can buy in most supermarkets in the UK, a single bagel contains 230 calories (and that’s without a dollop of Nutella, or cream cheese, if that’s your thing).
- Fat: 2.20 g
- Saturated fats: 0.80 g
- Sugar: 4.40 g
- Salt: 0.52 g
By comparison, one bagel contains about as many grams of carbohydrates as three large slices of bread.
Do bagels contain nutrients?
While most people don’t eat bagels for their nutritional value, most are made with enriched flour, which contains a good source of iron and B vitamins, Taub-Dix notes. Bagels also contain trace amounts of calcium and magnesium, depending on the variety you buy.
Plus, one bagel contains the same amount of protein as two medium-sized eggs and is a good source of fiber, which can help keep you full.
In this case, they are bagels. Really Is it bad for you? Ultimately, it depends on how often you eat them and what you eat them with, Taub-Dix says. “And a lot depends on other factors, like your health goals.”
So no, they’re not really healthy foods. But hey, they still have some benefits.
How to make bagels healthier?
1. Don’t go for simplicity
You might think that plain bagels are healthier, right? Turns out, seeds are the better option, because they contain heart-healthy fats and fiber, Taub-Dix says. “Sesame or whole-grain bagels are a little healthier than plain white bagels,” she says. “If you’re eating oatmeal or whole-wheat bagels, you score even more points because you’re eating whole grains. Rye and rye are also good choices.”
2. Opt for store-bought products.
“In almost all cases, a store-bought bagel has fewer calories than a bagel bought in a store. They’re usually much smaller,” Taub-Dix says. Plus, a store-bought bagel has a food label, she adds. “You can see the carbohydrate content, fiber content, and whether salt or sugar is added.”
3. Dress him lightly.
Instead of highly processed cream cheese, Taub-Dix recommends choosing nutrient-dense toppings like:
- Tuna, egg or chicken salad mixed with avocado puree instead of mayonnaise
- Sliced turkey with lettuce and tomatoes
- Peanut butter or almond butter, for an extra dose of protein and healthy fats.
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Marissa Miller has spent a decade editing and reporting on women’s health issues from an intersectional perspective with a focus on peer-reviewed nutrition, fitness trends, mental health, skin care, reproductive rights, and beyond, and currently holds a certificate in plant-based nutrition from Cornell. She is an avid yoga practitioner, half-marathon runner, snowboarder, and former dance coach and choreographer. In addition to Women’s Health, her work has appeared in the New York Times, Washington Post, Wall Street Journal, NBC News, GQ, Vogue, CNN Style, and more. Marissa lives in Montreal with her two cats. She is represented by Howland Literary and her debut novel PRETTY WEIRD will be published by Skyhorse Publishing in 2021.
