Bagels

Bagels come in dozens of varieties and are a popular breakfast-on-the-run.

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These doughnut-shaped yeast rolls have a dense, chewy texture and shiny crust. Bagels are boiled in water before they’re baked, which reduces the starch content and creates a chewy crust. The traditional water bagel is made without eggs and, because it doesn’t contain fat, is chewier than an egg bagel.

Varieties

Bagels come in dozens of varieties, from sweet to savory, and may contain dried fruit, nuts, seeds (usually poppy or sesame), herbs, spices, or sweeteners. They’re available in whole-wheat, white, and multi-grain varieties.

Buying and storing tips

Buy bagels in the bakery, bread, or refrigerated- or frozen-food sections of most health food and grocery stores. Choose the whole-grain variety whenever possible. Store in a plastic bag at room temperature, and use within a couple of days.

Availability

Bagels are available year-round.

Preparation, uses, and tips

Toast bagels, spread with low-fat cream cheese, and top with thinly sliced red onion and cucumber.

Nutritional Highlights

Bagel (plain, toasted), 1 Bagel (3 1/2-inch diameter [8.9cm])
Calories: 195
Protein: 7.4g
Carbohydrate: 38g
Total Fat: 1.0g
Fiber: 1.6g
*Excellent source of: Selenium (23mg), and Thiamine (0.3mg)
*Good source of: Iron (2.5mg), and Folate (49mcg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

Health benefits and concerns

Health benefits and concerns for bread
Many health benefits and concerns associated with this food are applicable to other breads. Read about health benefits and concerns for bread for a full description.

The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.