Healthy bagels are a little bit of an oxymoron. They’re good gasoline for endurance athletes, certain, however these carb bombs are nary a high-protein breakfast for weight loss. Despite common perception, bagels can be higher for you relying on what you choose and the way you put together it.
Bagels are dense and satisfying, making them a really perfect choice for busy mornings or as a pre-workout vitality supply. However, navigating the bagel aisle can really feel overwhelming, with choices starting from complete grain and sprouted varieties to gluten-free variations.
This information will stroll you thru all the pieces you’ll want to learn about healthy bagels, with a couple of tips and insights from Destini Moody, RD, CSSD, LD, a Board-Certified Specialist in Sports Nutrition, together with find out how to choose the very best ones, what to pair them with, and a roundup of the highest choices accessible at present. So whether or not you are a bagel aficionado or somebody on the lookout for a balanced solution to get pleasure from them guilt-free, we’ve bought you coated.
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Best Healthy Bagels of 2025
Here’s a rundown of expert-recommended healthy bagels, full with macro breakdowns.
1. Dave’s Killer Bread Organic Bagels
Courtesy of Target
Dave’s Killer Bread Organic Bagels are a prime contender within the healthy bagel area. It provides choices made with complete grains and no synthetic preservatives. These bagels have a hearty, barely nutty taste with a chewy, satisfying texture that makes each chew pleasant. Packed with as much as 5 grams of fiber and greater than 10 grams of protein, they provide a balanced vitality enhance. Dave’s Killer Bread bagels are incredible for topping off your vitality reserves earlier than a exercise or grabbing a fast breakfast—the proper solution to start your day with nutrition and taste.
Nutrition Facts, Per Serving
- Calories: 260
- Carbs: 44 g
- Protein: 13 g
- Fat: 5 g
- Sodium: 350 mg
- Dietary Fiber: 5 g
2. L’oven Fresh Bagels
Courtesy of Aldi
Aldi’s L’oven Fresh Bagels are an reasonably priced selection. These whole-grain bagels have a delicate but chewy texture and a delicate, earthy taste. With a stable quantity of fiber, they’re superb for a fast breakfast or a day snack. These bagels are greatest paired with protein-rich spreads, like lox, eggs, or turkey for a satisfying meal.
Nutrition Facts, Per Serving
- Calories: 260
- Carbs: 51 g
- Protein: 9 g
- Fat: 1.5 g
- Sodium: 460 mg
- Dietary Fiber: 2 g
3. Whole Foods Market Organic Plain Bagels
Courtesy of Whole Foods
Whole Foods retains it basic with plain bagels produced from easy, high-quality components. With a barely chewy chew, these bagels are versatile sufficient to enhance nearly any topping. They make for a satisfying, leisurely breakfast, whether or not spreading cream cheese or layering eggs and veggies. These bagels are a beloved pantry staple, good for purists or anybody who enjoys a simple, no-fuss breakfast.
Nutrition Facts, Per Serving
- Calories: 230
- Carbs: 43 g
- Protein: 8 g
- Fat: 1.5 g
- Sodium: 350 mg
- Dietary Fiber: 2 g
4. One Mighty Mill’s Everything Bagel
Courtesy of One Mighty Mill
Whole wheat by no means tasted so good. One Mighty Mill’s Everything Bagels deliver a hearty, crunchy taste with each chew. Their dense, chewy texture makes them an ideal base for savory spreads or as a breakfast on the go. Packed with fiber and essential vitamins, they’re nice for a power-packed start to your day. You can get pleasure from them as a part of your morning routine or flip them right into a lunchtime sandwich; these bagels make healthy eating simple and scrumptious.
Nutrition Facts, Per Serving
- Calories: 230
- Carbs: 44 g
- Protein: 9 g
- Fat: 2.5 g
- Sodium: 400 mg
- Dietary Fiber: 4 g
5. Thomas’ Bagel Thins
Courtesy of Thomas’
For calorie-conscious bagel fans, Thomas’ Bagel Thins delivers conventional bagel taste in a slimmer package deal. They have the identical satisfying texture as a basic bagel however with a fraction of the energy, making them a go-to selection for these trying to management parts. These bagel thins are good for an avocado toast breakfast or a light-weight, savory lunch with lox and cream cheese.
Nutrition Facts, Per Serving
- Calories: 110
- Carbs: 25 g
- Protein: 4 g
- Fat: 1 g
- Sodium: 210 mg
- Dietary Fiber: 4 g
6. David’s Deli Bagels
Courtesy of David's Deli
Go huge or go residence—David’s Deli Bagels are the proper base for these with hearty appetites. These dense bagels supply a chewy, satisfying texture that retains you full for hours. They’re good for athletes or anybody needing a severe vitality enhance. If you end up refueling after an extended exercise or getting ready for a busy day, these bagels supply the proper steadiness of nutrition and satisfaction.
Nutrition Facts, Per Serving
- Calories: 190
- Carbs: 38 g
- Protein: 7 g
- Fat: 0.5 g
- Sodium: 250 mg
- Dietary Fiber: 3 g
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Are Bagels Healthy?
Bagels are a breakfast basic, however are bagels healthy? The reality lies someplace in between. These doughy delights aren’t inherently “good” or “bad”—it’s all about the way you incorporate them into your weight loss plan. “Bagels are calorie-dense baked goods, roughly equal to four slices of bread in terms of calories” Moody explains. This density makes them a wonderful choice for athletes or these with high vitality calls for however much less superb for people aiming to lose weight.
The healthiness of bagels additionally will depend on their components and preparation. Whole-grain bagels supply extra fiber and vitamins, whereas refined, bleached-flour bagels present fast vitality with out lasting satiety. Beyond the bottom, what you add to your bagel can improve or diminish its dietary worth.
Your bagel decisions ought to match your way of life. Whether you’re an athlete craving a pre-run carb enhance or just on the lookout for a balanced breakfast, there’s a solution to get pleasure from bagels that give you the results you want. For occasion, a whole-grain bagel topped with protein-rich spreads and veggies is usually a nutritious meal. On the opposite hand, a refined flour bagel loaded with sugary spreads may result in vitality crashes. Understanding these nuances helps you get pleasure from healthy bagels with out compromising your health.
Best Toppings for a Healthy Bagel
What you add to your bagel can dramatically alter its healthiness. Moody suggests sticking to nutritious toppings like:
- Protein-Packed Options: Low-fat cream cheese, plain Greek yogurt, lox, eggs, turkey
- Healthy Fats: Avocado slices, nut butter
- Fruits and Veggies: Sliced tomatoes, cucumbers, strawberries, or recent berries.
Avoid calorie-heavy spreads or sugary choices that diminish the advantages of a healthy bagel base.
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What to Look for in a Healthy Bagel
To make extra aware decisions, give attention to these key elements for healthy bagels.
Whole Grains Over Refined Flour
Moody recommends searching for bagels made with whole-wheat flour. “Whole-grain bagels provide more fiber and micronutrients, making them the more nutritious choice,” she explains. Be cautious of deceptive labels like “multigrain” or “honey wheat,” which can nonetheless include refined flour.
Additional Nutritional Boosts
Bagels with a lift? Yes, please! Sprinkled with seeds or loaded with dried fruits like blueberries, add texture, taste, and a little bit further dietary punch. These additions can present further nutritional vitamins, minerals, and fiber, elevating the dietary profile of your healthy bagels.
Calorie and Portion Control
Let’s speak measurement: normal bagels aren’t any small fry—huge, daring, and filled with energy. “Thin bagels are better options for those watching their calorie intake,” Moody notes.
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