1 serving (98 grams) contains 250 calories, 9.3 grams of protein, 1.4 grams of fat, and 50.9 grams of carbohydrates.
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Nutrition Information
Calories |
255 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.4 g | 1% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 398 mg | 17% | |
| Total Carbohydrates | 51.9 g | 18% | |
| Dietary Fiber | 4.1 g | 14% | |
| Sugars | 12 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 100 mg | 7% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 215 mg | 4% | |
* 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
About Whole grain bagel
A whole grain bagel is a ring-shaped bread product made from whole grain flour, originating in Eastern European Jewish cuisine. Known for their chewy texture and dense nature, whole grain bagels are often considered a nutritious breakfast or snack option due to their higher fiber and nutrient content compared to refined bagels. A typical serving (one medium bagel, about 100g) contains approximately 250-300 calories, 10-12g of protein, 50-55g of carbohydrates, and 5-7g of fiber, along with trace vitamins and minerals such as B vitamins, iron, and magnesium. Whole grain bagels are a versatile food that can be paired with both sweet and savory toppings, making them a balanced and satisfying option for various dietary needs.
Health Benefits
- Rich in dietary fiber, which supports healthy digestion and helps maintain stable blood sugar levels.
- Provides B vitamins, such as thiamine (B1) and niacin (B3), which aid in energy metabolism and nerve function.
- Contains iron, an essential mineral for oxygen transport in the blood and immune system support.
Dietary Considerations
Selection and Storage
Store whole grain bagels in an airtight container at room temperature for up to 3 days or freeze for up to 3 months to preserve freshness. Toasting or warming before serving enhances flavor and texture.
Common Questions About Whole grain bagel Nutrition
Is a whole grain bagel high in protein?
A whole grain bagel typically contains around 10-13 grams of protein, depending on the size and recipe. While it has moderate protein compared to other grains, it’s not a primary protein source and is best paired with protein-rich toppings like nut butter or eggs for a balanced meal.
Can I eat a whole grain bagel on a keto or low-carb diet?
Whole grain bagels are generally not suitable for keto or low-carb diets due to their high carbohydrate content. A medium whole grain bagel contains roughly 45-50 grams of carbohydrates, which would exceed the daily carb limit for most keto or strict low-carb plans.
Are whole grain bagels a healthy option?
Whole grain bagels can be a healthy option since they are often higher in fiber and essential nutrients like B vitamins, iron, and magnesium compared to refined bagels. However, they are calorie-dense, with a medium-sized bagel providing around 250-300 calories, so portion control is key.
What is the recommended portion size for a whole grain bagel?
The recommended portion size is typically half a bagel (about 2-3 ounces or 120-150 calories), especially if paired with nutrient-dense toppings. Eating a whole bagel can fit into a meal but should be balanced with proteins and fats to avoid a blood sugar spike.
How do whole grain bagels compare to white bagels nutritionally?
Whole grain bagels are nutritionally superior to white bagels as they contain more dietary fiber (3-5 grams vs. less than 1 gram in white bagels), which aids digestion and keeps you fuller longer. They are also richer in essential nutrients like magnesium and vitamin B6, making them a better choice overall.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Whole grain bagel DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
