Although bagels are a multipurpose pantry staple, are they healthy? Whole-grain bagels may appear healthier than bagels prepared from refined white flour because they include more protein, fiber, and essential vitamins and minerals.

The solution is not that clear-cut, though. The number of calories or carbohydrates in a food item does not always indicate its healthfulness. Rather, your lifestyle, individual health objectives, and the remainder of your diet will determine this.

Bagel Nutrition Facts

Keep in mind that not all bagels might be a bad choice for your nutritional goals. There are many different types of bagels, ranging from thick "everything bagels" that have every possible seasoning to ones that are gluten and grain-free.

One basic plain bagel (99 grams) made from enriched flour contains the following nutrients:

Calories: 261

Sodium: 418mg

Carbohydrates: 51.9g

Fiber: 1.58mg

Added sugars: 8.35g

Protein: 10.5g

Many nutrients, including fiber, which is naturally present in wheat, are removed during the refining process that most bagels go through. The majority of the fiber in refined grains, such as wheat, is lost during the refining process. Following refinement, producers reintroduce nutrients such as iron and vitamin B to the "enriched" bagels. Still, much of what's healthy plant nutrients never make it back into the final refined product.

One wheat bagel (98 grams) contains the following nutrients:

Calories: 245

Sodium: 430mg

Carbohydrates: 47.9g

Fiber: 4.02g

Added sugars: 6g

Protein: 10g

What Are the Healthiest Bagels?

For a healthy fare, opt for whole-grain bagels. The Department of Agriculture advises making half of your grains whole grain.

The refining process strips away layers of the grain containing B and E vitamins, plant nutrients, and protein.1 That leaves nothing but the starchy part of the grain.

Refined grains, such as bagels made with white flour, lack some of the grain's original nutrients. On the other hand, whole grains preserve the entire grain and its nutritional value. Whole-grain bagels are typically made using whole-wheat flour.

Ingredients To Look For and Avoid

Look for bagels with added protein, such as eggs, pea protein, and wheat gluten, if you're limiting your carb intake. Certain protein-enriched bagels have a marginally reduced carbohydrate content compared to traditional refined bagels.

Hey Lykkers! Now you know how to choose bagels with healthier ingredients？