Counting Calories in Bagels

Written by Sky Taylor, Diet Bites

Caloric Content of Bagels

Big Boy Bagels' can contain 500 calories each OR more!  

Small bagels generally contain about 150-200 calories and are a dieter's dream.

A regular-sized bagel (about 4-1/2 inches in diameter) contains about 360 calories.

Bagels are a high-energy food due to their complex carbohydrates - equal to most power bars. Bagels contain zero cholesterol grams and make an excellent choice for dieters.

Excellent Choice for Breakfast

In fact, one of our family doctors recommended whole grain bagels for breakfast. Adding an apple will increase the nutritional values - but take note that apple may also help keep the doctor away.

Bagels are also minimal in fat content and are a good source for daily fiber. Take note that bagels are very high in carbs - so make your bagel a whole grain, complex carb choice.

Bagels remain fairly fresh for 3-5 days and freeze very well.  Before freezing, be sure to slice them in half as they will pop into your toaster much easier.  It's not easy, slicing a frozen bagel.  Store fresh bagels inside plastic bags that can be sealed, taking care to remove as much air from the bag as possible before sealing to ensure freshness.

The next time that you are in the mood for a sandwich, try substituting a small bagel for the bread.  

Add some lean meat, a slice of cheese, a leaf of lettuce, a couple of slices of tomato and a shot of low calorie honey-mustard dressing and you'll have a meal that will stick with you!

Nutrition Facts, Calories in Bagels

Nutritional Elements

Units

100 g

Mini, 2½" Round

Small, 3" Round

Medium, 3½-4" Round

Large, 4½" Round

1 Ounce
Energy, Calories kcal 257 67 177 270 337 73
Protein g 10.02 2.61 6.91 10.52 13.13 2.84
Total lipid (fat) g 1.62 0.42 1.12 1.70 2.12 0.46
Carbohydrates g 50.50 13.13 34.84 53.02 66.16 14.32
Fiber, total dietary g 2.2 0.6 1.5 2.3 2.9 0.6
Sugars, total g 5.05 1.31 3.48 5.30 6.62 1.43
Minerals
Calcium, Ca mg 89 23 61 93 117 25
Iron, Fe mg 6.05 1.57 4.17 6.35 7.93 1.72
Magnesium, Mg mg 22 6 15 23 29 6
Phosphorus, P mg 87 23 60 91 114 25
Potassium, K mg 75 20 52 79 98 21
Sodium, Na mg 477 124 329 501 625 135
Zinc, Zn mg 1.90 0.49 1.31 2.00 2.49 0.54
Vitamins
Vitamin C mg 1.0 0.3 0.7 1.0 1.3 0.3
Thiamin mg 0.601 0.156 0.415 0.631 0.787 0.170
Riboflavin mg 0.260 0.068 0.179 0.273 0.341 0.074
Niacin mg 3.975 1.034 2.743 4.174 5.207 1.127
Vitamin B-6 mg 0.066 0.017 0.046 0.069 0.086 0.019
Folate, DFE µg 226 59 156 237 296 64
Vitamin B-12 µg 0.00 0.00 0.00 0.00 0.00 0.00
Vitamin A, RAE µg 0 0 0 0 0 0
Vitamin A, IU IU 0 0 0 0 0 0
Vitamin E mg 0.10 0.03 0.07 0.10 0.13 0.03
Vitamin K µg 1.1 0.3 0.8 1.2 1.4 0.3
Lipids, Fatty Acid Totals
Saturated Fat g 0.393 0.102 0.271 0.413 0.515 0.111
Monounsaturated Fat g 0.521 0.135 0.359 0.547 0.683 0.148
Polyunsaturated Fat g 0.640 0.166 0.442 0.672 0.838 0.181
Trans Fat g 0.000 0.000 0.000 0.000 0.000 0.000
Cholesterol mg 0 0 0 0 0 0

 

 

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