Ever wondered how many calories are really in your AM bagel?
Ahh, is there anything better than sinking your teeth into a slightly chewy, slightly crispy, warm bagel on a weekend morning? (I dare you to give a better alternative.) Then again, they often tend to lead to post-brunch naps (hello, food coma). Not to mention, bagels tend to get a bad rep for being, well, not the healthiest. But are they really that bad? Or can I continue to lead my very best bagel life?
Just tell me: How many calories are in a bagel?
‘When it comes to bagels, a lot depends on where you live,’ explains Bonnie Taub-Dix, registered dietician, creator of BetterThanDieting.com and author of Read It Before You Eat It: Taking You from Label to Table. ‘Different cities, areas and countries make different kinds of bagels.’ And store-bought varieties may differ in size and ingredients, too. As a result, bagels can run anywhere from 240 to 400 calories.
Looking at the label of New York Bakery Co Plain Bagels – which you can buy at most supermarkets in the UK – a single bagel has 230 calories (and that’s without a dollop of Nutella – or cream cheese, if that’s your thing).
Fat: 2.20 g
Saturated fat: 0.80 g
Sugar: 4.40 g
Salt: 0.52 g
In comparison, one bagel contains about as many grams of carbs as three large slices of bread.
Do bagels contain any nutrients?
While most people aren’t exactly eating bagels for their nutritional value, most are made with enriched flour, which contain a good source of iron and B vitamins, Taub-Dix notes. Bagels also contain trace amounts of calcium and magnesium, depending on the variety you buy.
Plus, one bagel contains the same amount of protein as two medium-sized eggs, and it’s a decent source of fibre, which can help you stay full.
In that case, are bagels really that bad for you? Ultimately, it depends on how often you eat them and what you eat them with, says Taub-Dix. ‘And so much depends upon other factors, like what your health goals are.’
So no, they're not exactly health food. But hey, they do have some perks.
How can you make bagels healthier?
1. Don’t opt for plain
You’d think that plain bagels are healthier, right? It turns out that opting for seeds is the way to go, since they contain heart-healthy fats and fibre, says Taub-Dix. ‘Sesame or everything bagels are a bit healthier than plain white,’ she says. ‘If you’re having oat or whole-wheat, you score even more points because you’re eating whole grain. Rye and pumpernickel are also good choices.’
2. Opt for store-bought.
‘In just about every case I can think of, a store-bought bagel is lower in calories than one from a bagel shop. They’re usually just much smaller,’ says Taub-Dix. Plus, a store-bought bagel has food labels, she adds. ‘You can see the carbs, fibre, and whether salt or sugar is added.’
3. Dress it lightly.
Instead of heavily processed cream cheese, Taub-Dix recommends picking nutrient-tense toppings like:
Tuna, egg or chicken salad mixed with mashed avocado instead of mayonnaise
Sliced turkey with lettuce and tomato
Peanut butter or almond butter, for an extra dose of protein and healthy fat.
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