Bagel vs granola: which is healthier?
They are about equally nutrient-dense: bagel scores 43/100 and granola 41/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Bagel
264 kcal per 100 g. 1 medium bagel: 105 g
Granola
489 kcal per 100 g. 1/2 cup: 61 g
Which to pick for your goal
- Fewer caloriesBagel264 vs 489 kcal per 100 g
- More proteinGranola11 vs 14 g per 100 g
- More fiberGranola1.6 vs 8.9 g per 100 g
- Less sugarBagel8.4 vs 20 g per 100 g
- More potassiumGranola107 vs 539 mg per 100 g
- Less saturated fatBagel0.4 vs 4 g per 100 g
Nutrition side by side
| Nutrient | Bagel, 100 g | Granola, 100 g | Bagel, 105 g | Granola, 61 g |
|---|---|---|---|---|
| Calories | 264 kcal | 489 kcal | 277 kcal | 298 kcal |
| Protein | 11 g | 14 g | 11 g | 8.3 g |
| Carbohydrates | 52 g | 54 g | 55 g | 33 g |
| Sugars | 8.4 g | 20 g | 8.9 g | 12 g |
| Fiber | 1.6 g | 8.9 g | 1.7 g | 5.4 g |
| Fat | 1.3 g | 24 g | 1.4 g | 15 g |
| Saturated fat | 0.4 g | 4 g | 0.4 g | 2.4 g |
| Vitamin C | 0 mg | 1.2 mg | 0 mg | 0.7 mg |
| Vitamin A | 0 µg | 1 µg | 0 µg | 0.6 µg |
| Potassium | 107 mg | 539 mg | 112 mg | 329 mg |
| Iron | 3.6 mg | 4 mg | 3.7 mg | 2.4 mg |
| Calcium | 219 mg | 76 mg | 230 mg | 46 mg |
| Magnesium | 29 mg | 168 mg | 30 mg | 102 mg |
| Sodium | 422 mg | 26 mg | 443 mg | 16 mg |
Last updated . Scores use the HowHealthyIs Score method.