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5 Low-Calorie Bagel Brands to Add to Your Breakfast Spread, According to a Dietitian
Break out the cream cheese!
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A low-calorie bread can be a smart way to enjoy meals and snacks while keeping calories in check. When it comes to a breakfast staple like bagels, many lighter varieties also exist that provide the satisfying chew and familiar flavor of a traditional bagel, but with fewer calories, plus a boost of protein or fiber.
Whether you’re looking for a lower calorie breakfast, want to hit your protein goals, or you simply love bagels, these lightened-up options can easily fit into a healthy eating routine. Top them with Greek yogurt, cottage cheese, nut butter, avocado or your favorite spread for a balanced meal. Or pair them with a source of protein, fruits and vegetables to help make meals and snacks more filling and nutritious. Below, we identified five top picks you can buy at grocery stores or online right now.
Bagel Nutrition Facts
Before you start shopping, here are some bagel nutrition facts to keep in mind. An average-sized plain bagel (about 4-ounces in weight) tips the scales at about 300 calories. Made from mostly flour and water, bagels are famously low in fat, averaging 1 gram per bagel, but are higher in carbs, with 60 grams each. A traditional plain bagel will typically also contain 1 to 2 grams of fiber and 300-400 milligrams of sodium. What may come as a surprise is that bagels of this size do contain a decent amount of protein, averaging 9 to 10 grams each.
The 5 Healthiest Lower-Calorie Bagels You Can Buy
By modifying shapes, sizes, ingredients and flavors, there are lower-calorie options for every kind of bagel-lover. Each of the ones below range from 100 to 150 calories per serving.
Made from a blend of wheat starch, wheat gluten and wheat protein, these bagels have a wonderful flavor and texture, plus a TON of fiber and protein. The sodium is on the higher side (530 milligrams) and the whopping 30 grams of fiber should be approached with some caution, if your typical fiber intake tends to be on the lower side. Since there is plenty of protein and fiber in this bagel, enjoy it along with some cream cheese and homemade jam.
- Calories (per bagel) 110
- Carbohydrate 36 grams
- Fiber 30 grams
- Protein 15 grams
- Sodium 530 milligrams
- Why We Like It Tons of fiber and protein, enjoyable flavor and texture
The cousin of a classic Thomas' bagel, this thin-sliced version has a great chewy texture and crisps up nicely in the toaster or toaster oven. It's available in both plain and everything varieties and can be served toasted with scrambled eggs or lox and fresh fruit on the side for a complete breakfast.
- Calories (per bagel) 110
- Carbohydrate 25 grams
- Fiber 4 grams
- Protein 4 grams
- Sodium 210 milligrams
- Why We Like It Great for toasting, nice chewy texture
Well-known for their delicious mixture of organic whole-grains and seeds, Dave’s Killer Bread also makes bagels of all shapes and sizes. These Epic Everything Mini Bagels have only 100 calories per piece, plus they're made with quinoa, rolled oats, flax, chia and poppy seeds. They're perfect for snacking — especially in pizza bagel form!
- Calories (per bagel) 100
- Carbohydrate 18 grams
- Fiber 2 grams
- Protein 5 grams
- Sodium 120 milligrams
- Why We Like It Packed with whole grains, only 100 calories
Gluten-free, thin, flavorful and low in calories, these bagels from O’Doughs have a lot to offer. Each round is made from a blend of flours made from potatoes, chickpeas, rice and buckwheat, and feature several types of seeds to give them a unique texture and flavor. Slather with peanut butter or pile them high with turkey and cheese for an ultra-satisfying sandwich.
- Calories (per bagel) 100
- Carbohydrate 21 grams
- Fiber 2 grams
- Protein 2 grams
- Sodium 200 milligrams
- Why We Like It Gluten-free, only 100 calories, great for sandwiches
These delicious, high-protein bagel bites are filled with peanut butter and strawberry goodness to give you a new iteration of a classic PB&J. Enjoy them with hard-boiled eggs and some hummus and veggies on the side for a quick and easy lunch.
- Calories (for 3 bagel bites) 150
- Carbohydrate 22 grams
- Fiber 17 grams
- Protein 11 grams
- Sodium 280 milligrams
- Why We Like It High in protein
How-To Make Your Own Healthy Bagels
Renee Comet
If you want to try your hand at making your own bagels, it doesn’t get much easier than this recipe with 2 ingredients. The combo of self-rising flour and Greek yogurt makes a shockingly good fresh baked bagel for busy mornings or leisurely weekend brunches — and leftovers make a satisfying addition to a veggie-filled salad.
Nutrition Info (1 bagel); Calories: 185; Carbohydrate: 26 grams; Fiber: 1 gram; Protein: 9 grams; Sodium: 417 milligrams
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