Cratox AI
Reviewed by Cratox Nutrition Team · Updated January 13, 2026
Bagel, wheat bran - nutritional information
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Bagel, wheat bran

🔥 250 Calories
💪 10.2g Protein
⚡ 48.9g Carbohydrates
🥑 1.5g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Baked Goods
Bagel, wheat bran
Energy density
Dense
250 kcal per 100g
Macro energy profile
Carb-led
16% Protein · 78% Carbohydrates · 5% Fat
Glycemic profile
Medium GI
GI 65 · GL 32.45
Notable signals
High in fiberLow in fatUSDA data

Nutritional Information

250
kcal/100g
Protein
10.2g
Carbohydrates
48.9g
Fat
1.5g
Glycemic Index:
65

About Bagel, wheat bran

A bagel made with wheat bran is a nutritious variation of the traditional bagel, originating from Eastern European Jewish communities. This type of bagel incorporates wheat bran, a byproduct of milling wheat, which adds dietary fiber and enhances the overall health benefits. The unique texture and nutty flavor make it a popular choice for those seeking a wholesome breakfast or snack option. Bagels are typically boiled before baking, which gives them their characteristic chewy exterior and soft interior.

Nutritionally, a wheat bran bagel is a powerhouse of protein and complex carbohydrates, making it an excellent source of energy. With approximately 250 calories per 100 grams, it provides 10.20 grams of protein and 48.90 grams of carbohydrates, along with a low fat content of just 1.50 grams. The high fiber content promotes digestive health, while the presence of essential vitamins and minerals supports overall well-being. This bagel is versatile and can be enjoyed in various ways, from breakfast sandwiches to healthy snacks topped with spreads or fresh vegetables.

Health Benefits

Promotes digestive health due to high fiber content.
Supports weight management by providing satiety.
Aids in muscle repair and growth due to protein content.
Helps regulate blood sugar levels thanks to complex carbohydrates.
Rich in essential vitamins and minerals, enhancing overall health.
Low in fat, making it a heart-healthy choice.
Can improve energy levels due to balanced macronutrients.
Contains antioxidants that may reduce inflammation.
Supports healthy cholesterol levels with soluble fiber.
Versatile food that can be easily integrated into various diets.

Recommended Food Pairings

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Cream cheese - adds a rich, creamy texture that complements the nutty flavor.
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Avocado - provides healthy fats and enhances the nutritional profile.
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Lox - a classic pairing for added protein and omega-3 fatty acids.
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Tomato slices - add freshness and a dose of vitamins.
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Hummus - offers a plant-based protein source and flavor contrast.

How to Consume

Serving size
1 medium bagel (100g)
Frequency
2-3 times per week
  • •Toast lightly for enhanced flavor and texture.
  • •Pair with protein-rich toppings like eggs or nut butter.
  • •Use as a base for sandwiches or open-faced toppings.
  • •Add fresh vegetables for a nutrient boost.
  • •Incorporate into meal prep for quick breakfast options.

Selection & Storage

How to choose:

  • ✓Look for bagels with whole grain or bran listed as the first ingredient.
  • ✓Check for a fresh aroma and a firm texture.
  • ✓Avoid bagels with excessive preservatives or artificial ingredients.
  • ✓Select bagels with a short shelf life for optimal freshness.
Storage
Store in an airtight container at room temperature; avoid humidity.
Shelf life
5-7 days refrigerated, 3 months frozen

Warnings & Contraindications

  • ⚠️Individuals with gluten intolerance or celiac disease should avoid.
  • ⚠️Allergic reactions may occur in those sensitive to wheat products.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort due to high fiber.
  • ⚠️Avoid adding high-calorie spreads in excess to keep nutritional balance.

Frequently Asked Questions

How many calories does Bagel, wheat bran have?

A Bagel made with wheat bran contains approximately 250 calories per 100 grams. This makes it a moderate-calorie food option suitable for a balanced diet.

Is Bagel, wheat bran healthy?

Yes, Bagel, wheat bran is considered healthy due to its high fiber content, which aids digestion, and its protein content that supports muscle health. It is also low in fat, making it a heart-healthy choice.

How should Bagel, wheat bran be stored?

Store Bagel, wheat bran in an airtight container at room temperature to maintain freshness. For extended storage, keep it refrigerated or freeze it to prevent spoilage.

What are the benefits of eating Bagel, wheat bran?

Eating Bagel, wheat bran can promote digestive health due to its fiber content, support weight management by providing satiety, and contribute to muscle repair thanks to its protein. Additionally, it contains essential vitamins and minerals.

How much Bagel, wheat bran can I eat per day?

It is recommended to enjoy Bagel, wheat bran in moderation, about 1 medium bagel (100g) 2-3 times per week, as part of a balanced diet.

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