Bagel vs oats: which is healthier?
They are about equally nutrient-dense: bagel scores 43/100 and oats 45/100, 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
Oats
389 kcal per 100 g. 1/2 cup dry: 40 g
Which to pick for your goal
- Fewer caloriesBagel264 vs 389 kcal per 100 g
- More proteinOats11 vs 17 g per 100 g
- More fiberOats1.6 vs 11 g per 100 g
- Less sugarOats8.4 vs 0 g per 100 g
- More potassiumOats107 vs 429 mg per 100 g
- Less saturated fatBagel0.4 vs 1.2 g per 100 g
Nutrition side by side
| Nutrient | Bagel, 100 g | Oats, 100 g | Bagel, 105 g | Oats, 40 g |
|---|---|---|---|---|
| Calories | 264 kcal | 389 kcal | 277 kcal | 156 kcal |
| Protein | 11 g | 17 g | 11 g | 6.8 g |
| Carbohydrates | 52 g | 66 g | 55 g | 27 g |
| Sugars | 8.4 g | 0 g | 8.9 g | 0 g |
| Fiber | 1.6 g | 11 g | 1.7 g | 4.2 g |
| Fat | 1.3 g | 6.9 g | 1.4 g | 2.8 g |
| Saturated fat | 0.4 g | 1.2 g | 0.4 g | 0.5 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 107 mg | 429 mg | 112 mg | 172 mg |
| Iron | 3.6 mg | 4.7 mg | 3.7 mg | 1.9 mg |
| Calcium | 219 mg | 54 mg | 230 mg | 22 mg |
| Magnesium | 29 mg | 177 mg | 30 mg | 71 mg |
| Sodium | 422 mg | 2 mg | 443 mg | 0.8 mg |
Last updated . Scores use the HowHealthyIs Score method.