How healthy is bagel?
Is bagel healthy? Yes, in sensible portions. Bagel scores 43/100 on the HowHealthyIs Score: 100 g provides 264 kcal, 7.5 mg vitamin E and 11 g protein. A plain bagel is dense refined bread: one is about the same as three to four slices of white bread. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Bagel ranks higher than 43% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E19%
- Protein8%
- Iron8%
- Calcium6%
- Magnesium3%
- Fiber2%
- Potassium1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars3%
- Sodium7%
Raw NRF9.3: 46 minus 11 = 36. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in bagel?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 264 kcal | 277 kcal | |
| Protein | 11 g | 11 g | 22% |
| Carbohydrates | 52 g | 55 g | 20% |
| Fiber | 1.6 g | 1.7 g | 6% |
| Sugars | 8.4 g | 8.9 g | |
| Added sugars | 4 g | 4.2 g | 8% |
| Fat | 1.3 g | 1.4 g | 2% |
| Saturated fat | 0.4 g | 0.4 g | 2% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 7.5 mg | 7.8 mg | 52% |
| Minerals | |||
| Calcium | 219 mg | 230 mg | 18% |
| Iron | 3.6 mg | 3.7 mg | 21% |
| Potassium | 107 mg | 112 mg | 2% |
| Magnesium | 29 mg | 30 mg | 7% |
| Sodium | 422 mg | 443 mg | 19% |
Source: USDA FoodData Central, "Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)" (FDC 174899). Values rounded.
Why is bagel good for you?
- 7.8 mg vitamin E in 1 medium bagel, 52% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 11 g protein in 1 medium bagel, 22% of the daily value. Protein contributes to the maintenance of muscle mass.
- 3.7 mg iron in 1 medium bagel, 21% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- Half a bagel with eggs or smoked fish
- Whole-grain bagels
What should you watch out for?
- Low in fiber for its calories; cream cheese adds saturated fat.
What can you eat instead of bagel?
Foods you can use the same way with a higher HowHealthyIs Score.