Dating together far ago as the 17th century, bagels are among the most beloved comfort foods about the world.

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Though generally eaten for breakfast, it’s not unusual to watch bagels on having lunch or dinner menus as well.

In current years, these baked items have earned a rather an adverse reputation amidst insurance claims that their high carbohydrate content makes them inherently unhealthy.

This article reviews whether bagels deserve to fit right into a healthy and balanced diet and provides tips because that maximizing their nutritional value.

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The nutritional content of bagels deserve to vary widely, as numerous varieties do from selection of ingredients are obtainable in different sizes.

The most simple bagels room made from a combination of polished wheat flour, salt, water, and also yeast. Certain species may contain additional ingredients, such as herbs, spices, sugar, and also dried fruit.

A typical, medium-sized, level bagel (105 grams) may contain the complying with (1):

Calories: 289Protein: 11 gramsFat: 2 gramsCarbs: 56 gramsFiber: 3 gramsThiamine: 14% of the day-to-day Value (DV)Manganese: 24% of the DVCopper: 19% of the DVZinc: 8% of the DVIron: 8% of the DVCalcium: 6% of the DV

Bagels have tendency to be really high in carbohydrate while providing only tiny amounts that fat and also protein.

They likewise naturally contain tiny quantities of vitamins and minerals, however in part countries, such as the united States, bagels and other sleek grain products are enriched with several of the nutrients that space lost during processing, specific B vitamins and also iron (2).


Though your nutritional contents varies widely, bagels often tend to it is in high in carbs and low in fat and also protein. In details countries, part nutrients are included to bagels to boost their nutritional value.

Though bagels deserve to have a ar in a healthy and balanced diet, castle come v potential drawbacks.

High in calories

One the the greatest potential problems with bagels is how plenty of calories they administer and how easy they can be come inadvertently overeat in one sitting.

According to the nationwide Institute of Health, the serving dimension of an average bagel has practically doubled end the last two decades (3).

Though most bagels show up to be a single serving, some larger-sized varieties deserve to pack upwards the 600 calories. For plenty of people, that’s sufficient to constitute an entire meal — and also it doesn’t encompass the butter or cream cheese you might spread on top.

Overconsumption of calories from any type of food, consisting of bagels, may result in unhealthy weight gain and make that more challenging to shed weight (4).

It may be ideal to enjoy bagels in moderation and be mindful of how many calories they contribute to her diet.

High in refined carbs

Bagels room traditionally do from refined wheat flour, and specific varieties may additionally contain a hefty sheep of included sugar.

Some research argues that a higher intake of refined carbs, such together those in bagels, may add to an raised risk of chronic problems like heart an illness and form 2 diabetes (5, 6, 7).

Moreover, diets rich in ultra-processed foodstuffs tend to be associated with poor overall diet high quality (8).

Of course, no one of this way you should be worried about enjoying an sometimes bagel.

It’s simply vital to ensure that you’re additionally including plenty of nutrient-dense, whole foods in your diet.


Bagels have tendency to it is in high in calories and also refined carbs. Therefore, it’s essential to exercise moderation.

Not every bagels are developed equal, however choosing ranges that save whole-food ingredient can aid you construct a an ext nutritious diet.

Whole grains

Most bagels room made from refined wheat flour, i beg your pardon can provide a lot of calories and very few nutrients. Yet, some space made with whole grains that deserve to offer a range of nutrients and also potential wellness benefits.

Whole grains are rich in fiber, vitamins, minerals, and many health-promoting plant compounds that refined grains lack. These nutritional functions can help balance your blood sugar and promote healthy digestion (9).

Some research suggests that eating up to 2–3 servings of entirety grains every day may help prevent chronic illnesses, such as heart disease, type 2 diabetes, and certain types of cancer (10).

To take benefit of this benefits, look because that bagels that room made from whole grains like oats, rye, spelt, or entirety wheat — however remember to save your section size in check.


Bagels do from totality grains may assist balance blood sugar, support healthy and balanced digestion, and also prevent disease.

It is feasible to stay on optimal of your health and wellness goals while consisting of bagels in her diet. All it bring away is a tiny forethought and also planning.

Pay attention to portion size

Check the nutrition brand on the package of your favorite bagels to check out what they contain.

If you discover that castle pack more calories or carbs 보다 your dietary purposes allow, opt for smaller sized bagels or consider eating just half. Conserve the other half for later on or share the with an additional person.

Many brands likewise offer miniature bagels or bagel thins. These alternatives tend to it is in a an ext appropriate serving size.

If you find that her favorite bagel no the healthiest choice, switch to a healthier choice or shot eating it less frequently. Vary your breakfast alternatives and save bagels for one-of-a-kind occasions come cut back and preserve a an ext balanced diet.

Be responsibility of ingredients

The ingredient in her favorite bagel can significantly impact its nutrient content and also your health.

The many nutritious choices are do from entirety grains and contain little to no added sugar. If you’re complying with a low-sodium diet, you need to avoid bagels the contain a many salt.

Choose her toppings wisely

Many of the most well-known bagel toppings choose cream cheese, butter, and also jam have the right to harbor a most excess calorie in the form of saturation fat and also sugar.

While there’s nothing wrong with the occasional indulgence, over there are more nutritious options.

Consider selecting hummus, avocado, or nut butter instead of cream cheese for an ext fiber and also nutrients. Because that extra protein, add sliced turkey, salmon, or a scrambled egg.

Bagels are also great opportunity come sneak in a offer or two of vegetables through your breakfast. Pile on sliced tomatoes, spinach, cucumber, and also onions to turn your bagel right into a veggie-rich sandwich.

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To boost the nutritional profile of her bagel, pick a whole-grain variety and height it v nutrient-dense ingredients prefer avocado, nut butter, eggs, or veggies.