Originated in the 1600s in Poland, bagels are quite like the pretzel in many ways. Yeast-leavened dough is used to make bagels – the dough is rolled first, then boiled, and baked to produce a soft, chewy inner layer and crispy outer layer. You can find bagels in different flavors and types. The average size of bagel is 3.5-4oz. but it may change depending on the source. You can find whole grain, plain, and raisin bagels with all sorts of seeds and toppings and the ingredients used determine the bagel nutrition facts. Let's find out more about it.

Nutrition Facts of Bagels

An average-sized bagel may contain up to 290 calories with about 2g of fat, which usually depends on how you cook them. There is usually up to 60g of carbs, 10g of protein, and 3g of fiber. However, there may be some variations with different types of bagels.

1. Plain Bagel Enriched with Calcium Propionate (1 bagel, 57g)

Micronutrients

2. Plain Bagel Enriched without Calcium Propionate (1 bagel, 26g)

Micronutrients

3. Wheat Bagel Nutrition Facts (100g)

4. Multigrain Bagel Nutrition Facts (1 regular)

5. Toasted Bagel Nutrition Facts  (1 regular)

6. Egg Bagel Nutrition Facts (medium bagel, 105g)

7. Oat Bran Bagel Nutrition Facts (100g)

It's Vital to Limit Your Intake of Bagels

With all the information about bagel nutrition facts,it becomes clear that it is healthy when eaten in moderation because there is a limit of how many carbs and calories to take in to maintain a healthy body weight. Here are some other reasons why it makes sense to limit your intake of bagels.

1. Too Much Carbs

You get about 66g of carbs from a 6-inch bagel. It may not look much but you should also consider the fact that you get almost no protein, fiber, or fat from that bagel. Its carbohydrate content is the same as the carb content of four slices of bread. You have to be very active throughout the day to handle this much of carb or else you will increase your risk for diabetes. It will also hamper your weight loss efforts.

2. High Glycemic Index

Eating a typical bagel is like having 16 teaspoons of sugar. Moreover, your body absorbs the starches in bagels more quickly than table sugar, which leads to an immediate increase in the levels of sugar in your blood. Bagels are high on glycemic index – the higher the index, the more it affects your blood glucose levels. Bagels have a glycemic index of 70, which is even higher than sucrose (60). Therefore, it makes sense to limit your intake of bagels to avoid diabetes and other complications.

3. Not Healthy to Begin a Day with

You should get at least 30g of protein in the morning because it helps build and maintain muscle mass and boost your metabolism. Having bagels for breakfast is not the right idea because they do not provide enough protein. Even if you use peanut butter and cream cheese, you won't get 30g of protein, which can make you hungry all day. Besides, bagels are high in sugar, carbs and calories, which is not a healthy choice for breakfast.