Seeded bagel

Breakfast

Item Rating: 68/100

1 serving (100 grams) contains 250 calories, 9.0 grams of protein, 2.0 grams of fat, and 48.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		625
% Daily Value*
Total Fat		5 g	6%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1125 mg	48%
Total Carbohydrates		120 g	43%
	Dietary Fiber	5 g	17%
	Sugars	15 g
protein		22.5 g	45%
Vitamin D		0 mcg	0%
Calcium		50 mg	3%
Iron		5 mg	27%
Potassium		175 mg	3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 45 cal (7.3%)

Protein: 90 cal (14.6%)

Carbs: 480 cal (78.0%)

About Seeded bagel

A seeded bagel is a type of bread roll shaped into a ring, often topped with seeds like sesame, poppy, or flax. Bagels originated in Eastern Europe and are particularly associated with Ashkenazi Jewish cuisine, where they were traditionally boiled before baking to achieve a dense, chewy texture. Nutritionally, seeded bagels are a source of carbohydrates, offering quick energy, and contain some fiber and healthy fats from the seeds. Depending on the type of seeds used, they may also provide small amounts of protein, vitamins (like B vitamins), and essential minerals, including calcium and magnesium. While seeded bagels provide moderate nutrition, they are best consumed in balance due to their relatively high calorie and sodium content, especially if paired with spreads or toppings.

Health Benefits

• Rich in dietary fiber from seeds like flax and sesame, supporting digestive health.
• Contains healthy fats such as polyunsaturated fats from seeds, which may contribute to heart health.
• Provides essential minerals like magnesium, which supports bone health and muscle function.

Dietary Considerations

Allergens: Contains wheat, gluten, sesame, poppy

Suitable for: Vegetarian

Not suitable for: Gluten-free, low-carb, nut-free (if seeds are cross-contaminated)

Selection and Storage

Store seeded bagels in an airtight container at room temperature for up to 2 days, or freeze them for longer storage to maintain freshness. Toast or warm before serving for optimal flavor.

Common Questions About Seeded bagel Nutrition

How many calories and how much protein is in a seeded bagel?

A typical medium-sized seeded bagel contains approximately 250-300 calories and provides around 10-12 grams of protein, depending on the recipe and brand. It is also a source of carbohydrates, offering about 50-55 grams per serving.

Can I eat a seeded bagel on a keto or low-carb diet?

Seeded bagels are generally not compatible with keto or low-carb diets, as they are high in carbohydrates (50-55 grams per serving). Keto diets typically limit daily carbohydrate intake to 20-50 grams, making standard bagels too carb-dense for compliance.

Are seeded bagels healthy for you?

Seeded bagels can be part of a healthy diet when consumed in moderation. The seeds, such as sesame or poppy, provide additional fiber, healthy fats, and essential nutrients like magnesium, zinc, and iron. However, bagels are calorie-dense and can contribute to overconsumption of refined carbs if eaten in large quantities.

What is a recommended portion size for a seeded bagel?

A recommended portion size is usually one medium bagel. To manage portion size and calorie intake, you can consider eating half the bagel or pairing it with protein-rich spreads like hummus or low-fat cream cheese for a more balanced meal.

How does a seeded bagel compare to a plain bagel?

Seeded bagels typically have a slight edge over plain bagels nutritionally because the seeds add fiber, healthy fats, and micronutrients such as selenium, copper, and calcium. Plain bagels, while lower in fat, lack these additional nutrients and offer slightly fewer health benefits.

Data Sources & Scientific References