Bagels have often been criticized for their high carb content, but when paired with a protein-rich breakfast, they can be a nutritious and tasty addition to your morning routine. Not only are bagels incredibly satisfying, but they can also be rich in fiber, whole grains, and protein, helping you feel full, content, and focused throughout the morning.
However, some bagels can be laden with excessive sodium and added sugars. Those made from refined grains with inadequate fiber and protein may cause a rapid energy surge followed by a crash, leaving you feeling hungry and fatigued by mid-morning. To help you make informed choices, we consulted dietitians to identify the best and worst bagels available in stores, enabling you to indulge your cravings while feeling confident about your selection.
How we chose the best store-bought bagels
When evaluating the best store-bought bagels, we assessed them based on three key criteria:
- High Fiber Content: Bagels can be an excellent source of fiber, provided they aren't overly refined, which can strip away much of the fiber. Opting for bagels with at least 3 grams of fiber per serving can help you meet the recommended intake of 14 grams of fiber per every 1,000 calories consumed.
- Low Sodium Levels: Bagels are often high in sodium, so choosing options with around 350 milligrams of sodium per serving or less, approximately 15% of the daily value (DV), is advisable.
- Limited Added Sugars: While bagels are naturally higher in carbohydrates, they can still be part of a balanced breakfast. However, it's essential to avoid excessive added sugars, commonly found in sweet-flavored bagels. Even if you're craving a sweeter option, opt for bagels containing less than 5 grams of added sugar, equivalent to 10 percent of the recommended daily limit of 50 grams.
Discover the top picks recommended by dietitians as the healthiest bagels to try, as well as some options they advise avoiding.
THE HEALTHIEST STORE-BOUGHT BAGELS
1) Best: Thomas Bagel Thins
Nutritional Information (Per Bagel):
- Calories: 110
- Fat: 1 gram (Saturated Fat: 0 grams)
- Sodium: 210 milligrams
- Carbohydrates: 25 grams (Fiber: 4 grams, Sugar: 3 grams)
- Protein: 4 grams
Thomas Bagel Thins offers a fantastic lower-carbohydrate option that still satisfies your bagel cravings. According to Brittany Crump, MPH, RD, LD, CDCES, "These bagels contain 25 grams of carbs, whereas traditional bagels typically have around 55 grams of carbs per serving." Crump recommends pairing these bagel thins with a quality protein source such as eggs or smoked salmon to maintain steady blood sugar levels throughout the morning.
2) Best: Dave's Killer Bread Epic Everything Bagels
Nutritional Information (Per Bagel):
- Calories: 260
- Fat: 5 grams (Saturated Fat: 0.5 grams)
- Sodium: 350 milligrams
- Carbohydrates: 44 grams (Fiber: 5 grams, Sugar: 4 grams)
- Protein: 13 grams
"Dave's Killer Bread Epic Everything Bagels offer the delicious taste of a traditional bagel along with added health benefits," states Alyssa Pacheco, RD. "Each bagel contains 5 grams of fiber and 13 grams of protein, providing longer-lasting fullness compared to your average bagel." Additionally, every bagel provides 680 milligrams of ALA-omega 3 fatty acids and offers 10% of the recommended Daily Value of iron.
3) Best: O'Doughs Original Bagels
Nutritional Information (Per Bagel):
- Calories: 100
- Fat: 1 gram (Saturated Fat: 0 grams)
- Sodium: 190 milligrams
- Carbohydrates: 20 grams (Fiber: 2 grams, Sugar: 3 grams)
- Protein: 2 grams
"For individuals seeking gluten-free or healthier bagel alternatives without compromising flavor or texture, O'Dough's Bagels is an excellent choice," recommends Kaytee Hadley, MS, RDN, IFMCP, CPT, "The Anti-IBS Dietitian." While each bagel provides only 2 grams of fiber, they are significantly lower in carbohydrates and calories compared to many other options available in stores. Moreover, these bagels are both gluten-free and vegan, catering to various dietary restrictions.
4) Best: One Mighty Mill's Everything Whole Wheat Bagels
Nutritional Information (Per Bagel):
- Calories: 220
- Fat: 3 grams (Saturated Fat: 0.5 grams)
- Sodium: 370 milligrams
- Carbohydrates: 42 grams (Fiber: 4 grams, Sugar: 1 gram)
- Protein: 9 grams
"One Mighty Mill's Everything Whole Wheat Bagels are not only delicious but also packed with nutrients," says Sheri Kasper, RDN, LDN, co-founder of Fresh Communications.
"The exceptional taste and nutritional value of these bagels stem from the process of freshly milling organic wheat flour at their bakery every day," Kasper explains. Although slightly above our sodium recommendations, their quality ingredients and high fiber content still make them one of the best store-bought bagels available.
5) Best: Silver Hills Bakery Organic Sprouted Power Everything Bagels
Nutritional Information (Per Bagel):
- Calories: 210
- Fat: 3.5 grams (Saturated Fat: 0.5 grams)
- Sodium: 310 milligrams
- Carbohydrates: 39 grams (Fiber: 4 grams, Sugar: 5 grams)
- Protein: 9 grams
"Silver Hills Bakery Organic Sprouted Power Bagels Everything are crafted with sprouted whole grains, which aids in breaking down starch and enhances the absorption of vitamins and minerals," explains Wan Na Chun, MPH, RD, CPT, Owner of One Pot Wellness. "With 4 grams of fiber and 9 grams of protein per bagel, along with just 310 milligrams of sodium, they serve as a nutritious and satisfying choice for breakfast or any meal."
THE UNHEALTHIEST STORE-BOUGHT BAGELS
1) Worst: Aunt Millie Brown Sugar Swirl Soft Bagels
Nutritional Information (Per Bagel):
- Calories: 240
- Fat: 2 grams (Saturated Fat: 0.5 grams)
- Sodium: 440 milligrams
- Carbohydrates: 51 grams (Fiber: 6 grams, Sugar: 9 grams)
- Protein: 9 grams
Despite containing 6 grams of fiber, Aunt Millie's Brown Sugar Swirl Soft Bagels are marred by the high sodium content of 440 milligrams and the presence of 8 grams of added sugars per serving.
2) Worst: Dave's Killer Bread Boomin' Berry Organic Bagels
Nutritional Information (Per Bagel):
- Calories: 260
- Fat: 2.5 grams (Saturated Fat: 0 grams)
- Sodium: 380 milligrams
- Carbohydrates: 48 grams (Fiber: 3 grams, Sugar: 9 grams)
- Protein: 11 grams
Despite the high quality of most of their products, we hesitate to recommend Dave's Killer Bread Boomin' Berry Organic Bagels due to their high sugar content. Each bagel contains 9 grams of added sugars, which constitutes 18% of the recommended daily limit in one serving.
3) Worst: Sarah Lee Onion Bagels
Nutritional Information (Per Bagel):
- Calories: 270
- Fat: 1.5 grams (Saturated Fat: 0 grams)
- Sodium: 400 milligrams
- Carbohydrates: 52 grams (Fiber: 2 grams, Sugar: 6 grams)
- Protein: 9 grams
Sarah Lee Onion Bagels fall short in every aspect. Primarily made with refined flour, they offer a mere 2 grams of fiber despite containing 52 grams of carbohydrates. Surprisingly, they contain 5 grams of added sugars, a considerable amount for a non-sweet bagel. Additionally, they contain 400 milligrams of sodium.
4) Worst: Pepperidge Farms Cinnamon Raisin Bagels
Nutritional Information (Per Bagel):
- Calories: 270
- Fat: 1 gram (Saturated Fat: 0 grams)
- Sodium: 290 milligrams
- Carbohydrates: 57 grams (Fiber: 3 grams, Sugar: 14 grams)
- Protein: 9 grams
Pepperidge Farm Cinnamon Raisin Bagels contain the highest sugar content among the bagels on our list, with 14 grams. While some of this sugar is naturally occurring from raisins, 7 grams are added sugars, constituting 14% of the recommended daily limit.
5) Worst: Thomas' Blueberry Bagels
Nutritional Information (Per Bagel):
- Calories: 280
- Fat: 2 grams (Saturated Fat: 1 gram)
- Sodium: 390 milligrams
- Carbohydrates: 55 grams (Fiber: 2 grams, Sugar: 9 grams)
- Protein: 10 grams
According to Lisa Andrews, MEd, RD, LD, owner of Sound Bites Nutrition, Thomas' Blueberry Bagels consist mainly of white flour, providing 280 calories, 55 grams of carbohydrates, 2 grams of fat, and 390 milligrams of sodium. Additionally, they contain 8 grams of added sugar. With low fiber content and high levels of added sugar and sodium, this bagel is best left on the store shelf.