How Many Calories In Bagels – A warm and soft bagel is a classic breakfast or part of a weekend lunch. However, bagels often get a bad rap for being too high in carbs and many people consider them “off limits.” The problem with seeing food as ‘good’ or ‘bad’ is that it can lead to a negative relationship with food in the long run. The truth is, like most foods, bagels can actually be part of a healthy diet.
Bagels are rich in carbohydrates, an important macronutrient that the body needs for energy. To function optimally, the brain needs 130 grams of carbohydrates per day, and carbohydrates are important for training and recovery. Because bagels contain a mix of protein, fiber, and carbohydrates, they’re more filling and have more staying power—especially when you choose whole grains instead of refined carbs.
How Many Calories In Bagels
By choosing a bagel made with wheat flour, as opposed to white, refined flour, you’ll get more fiber, vitamins and minerals. Some grains can also add fiber and fiber, such as seeds and nuts. The size of bagels can also vary depending on where you get them, and it’s important to keep this in mind when considering your hunger level for a particular meal.
Products — Bagel Dots
Scooping out a bagel or removing a lot of the soft, delicious interior cuts down on carbs, but also takes some of the fun out of it. More importantly, it is a waste of food and not something I would recommend. Instead, consider eating half of the bagel and saving the other half for later. If you’re looking for a lighter option, you can opt for toast or toast instead.
Bagel tips can also add nutrients that not only make the bagel more filling but also change the texture and taste. Although typical bagel seeds like cream cheese or butter may not be the most nutritious ingredient, they have a place in a healthy diet when eaten occasionally.
Adding a protein like tuna, smoked salmon, or eggs can give a bagel more staying power, and topping it with vegetables like tomatoes, cucumbers, leafy greens, and onions can add fiber, fiber, and vitamins. Using a little avocado can also increase the fat content, making the bagel more filling and keeping your blood sugar stable.
When it comes to diet and nutrition, it is impossible to look at a food in a vacuum when trying to determine if it is “healthy”. The definition of healthy can also vary from person to person and can change from day to day. Instead, look at your diet as a whole over time. If you eat bagels all the time, chances are they aren’t the healthiest choice. But if you eat a variety of whole grains, lean proteins, fruits, vegetables, nuts and seeds, then bagels can actually be part of a healthy diet.
Are Bagels Healthy? Nutrition, Calories, And Best Options
Kelly Hogan, MS, RD Kelly Hogan, MS, RD is a New York registered dietitian specializing in women’s health, sports nutrition, and plant-based nutrition. She is passionate about helping people develop a positive relationship with food and their bodies and uses a non-dietary approach to her practice. When she’s not talking or writing about food, Kelly can be found walking in Central Park—she’s run 11 marathons and counting! – eating new and old foods, at the yoga studio, or hanging out with friends and/or her rescue dog, Peanut. Maybe I’m biased because I’m from New York (where they perfected the bagel), but it doesn’t get much better than a bacon, egg, and cheese sandwich.
Depending on the actual ingredients used, the calories in bagels, eggs and cheese can vary slightly. Let’s explore some of the options available and analyze the individual components to get a better feel.
The exact calories will vary, but if we look at some popular bacon, egg and cheese sandwiches, we’ll see that most of them have between 500-600 calories in a sandwich.
First, let’s look at some popular fast food options to get an idea of the calories in each sandwich you order…
Calories In Warburtons Seeded Protein Thin Bagels
McDonald’s has discontinued its bagel sandwiches, but the nutritional information is still available to help us get an idea of what to expect. This breakfast sandwich is actually on the higher end of the calorie scale, but we can attribute that to the addition of butter on the bagel and “breakfast sauce” on the sandwich.
Bruegger’s is a national bagel chain that makes really great breakfast sandwiches (even, by my high standards). This sandwich has by far the highest fat content of any sandwich we’ve reviewed, which must be due to the type of bacon and cheese used – more on that in a minute!
Panera doesn’t actually have bacon, eggs and cheese on their menu, but they do have a muffin breakfast sandwich! Since Panera has its own bagels, you can have a bacon, egg, and cheese sandwich, but instead of a bun, use a bagel. I calculated the sandwich meal if you substitute a bagel for everything:
Like Bruegger’s, Einstein Bros. is one of the most well-known national chains out there. But unlike Bruegger’s, bacon, eggs and cheese are actually very low in calories! At only 450 calories, it’s the lowest calorie option I’ve come across.
How To Add Some Nutrition To Your Bagel
Finally, we have good ol’ Dunkin’. It’s right in the middle of the road in terms of food, but at the end of the road in terms of taste if you ask me. No disrespect to Dunkin, but their bacon is always so…blah.
It is not better than an egg, bacon and cheese tax, but we now know that in most cases, they are not the least in calories.
If a 500+ calorie breakfast sandwich isn’t your thing, check out some of these low calorie breakfast sandwiches from various fast food restaurants…
Now that we’ve looked at some options for ordering bacon, eggs and cheese, what if you want to make your own? Do you need to count 600 calories?
Two Ingredient Dough Bagels
One of the reasons I spend so much time at the grocery store is that I like to stock up on different food options.
Don’t get me wrong, it’s not always about the calories, but if I’m looking at 2 different brands of bagels and there’s a 100 calorie difference, I’m more likely to choose the lower calorie option!
As you can see from this comparison, we can save almost 200 calories by choosing different brands of ingredients.
While you can make more obvious changes, like using a thin crust or swapping out egg yolks or turkey bacon, I want to show you how you can make a delicious breakfast for far fewer calories.
Biome Balance™ Bagels
In the comparison above, the differences are: a different brand of bagel, using bacon in the center (which, frankly, is my favorite, anyway), and using a different type of cheese.
Of course, there’s nothing wrong with a 600-calorie breakfast sandwich. But the same sandwich may be more interesting to you for under 400 calories, so I want to show you how easy it is to make.
We noticed a big difference when choosing different ingredients. Now let’s look at some different options to put together the perfect breakfast sandwich!
For the bagels, we will compare all the bagels to keep everything as consistent as possible. Not all flavors will add a ton of extra calories, but if you go with a plain bagel, the calories can be a little lower.
How Many Calories In A Bagel?
As you can see, bagels can vary quite a bit! Although the sizes are mostly the same, you could be looking at over 100 extra calories depending on the brand!
My protein bagels are only 180 calories and packed with 14g of protein. If you’re looking for a healthy (and EASY) bagel recipe, this is for you!
In general, eggs should always contain about the same number of calories. But it depends on several different factors:
If you want to save calories, you can certainly go with the egg whites, but check out the chart above to see everything you’ll lose by leaving out the yolk.
Amazon.com: Toufayan Bakeries, Plain Bagels
Bacon is a very complex ingredient, as calories can vary greatly depending on the type!
Note that the calories below are on the fried potatoes. When you look at a bacon label, it will almost always say “2 pan-fried strips” as the serving size. This means that these calories are after the bacon is cooked and the fat is rendered. If you leave out all the fat, it will equal more calories.
Many people turn to Turkey Bacon to save calories, but in my opinion it’s not worth it. Sure, it cuts out the fat and adds some extra protein, but the calories aren’t that different. In fact, if you go with bacon-centered, it actually has fewer calories than turkey bacon!
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Amazon.com: Great Low Carb Everything Bagels 65 Calorie Version 2 Bags
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