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

🔥 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, whole wheat
Energy density
Dense
250 kcal per 100g
Macro energy profile
Carb-led
16% Protein · 78% Carbohydrates · 5% Fat
Glycemic profile
Low GI
GI 50 · GL 12
Notable signals
High in fiberLow in fatUSDA data

Nutritional Information

250
kcal/100g
Protein
10.2g
Carbohydrates
48.9g
Fat
1.5g
Glycemic Index:
50

About Bagel, whole wheat

Whole wheat bagels are a popular type of bread product that originated from Jewish communities in Poland before spreading to New York City, where they became a staple. Made from whole wheat flour, these bagels are boiled before baking, which gives them their unique texture and chewiness. Whole wheat bagels are often viewed as a healthier alternative to traditional white bagels due to their higher fiber content and nutritional benefits. They can be enjoyed as a breakfast item, snack, or sandwich base, making them versatile for various meals throughout the day. Nutritionally, a whole wheat bagel contains approximately 250 calories per 100 grams, with 10.20 grams of protein, 48.90 grams of carbohydrates, and 1.50 grams of fat. This makes them a suitable option for those looking to increase their protein intake while still enjoying carbohydrates. The presence of dietary fiber, essential vitamins, and minerals in whole wheat bagels further supports digestive health, making them a beneficial addition to a balanced diet. They pair well with various toppings, making them both nutritious and delightful.

Health Benefits

Supports heart health by providing dietary fiber that helps lower cholesterol levels.
Aids in digestion due to its high fiber content, promoting regular bowel movements.
Provides sustained energy from complex carbohydrates, ideal for breakfast or snacks.
Contributes to weight management by promoting satiety and reducing hunger.
Rich in B vitamins, which support energy metabolism and brain function.
Contains antioxidants that may protect against oxidative stress.
Helps stabilize blood sugar levels due to its low glycemic index.
Supports muscle repair and growth thanks to its protein content.
May improve gut health and microbiome diversity.
Offers a convenient and versatile food option for various meals.

Recommended Food Pairings

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Cream cheese - adds a rich, creamy texture and flavor that complements the density of the bagel.
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Smoked salmon - provides protein and omega-3 fatty acids, creating a nutritious and flavorful combination.
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Avocado - offers healthy fats and fiber, enhancing the nutritional profile of the bagel.
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Hummus - a plant-based spread that adds protein and flavor while keeping the meal light and healthy.
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Spinach and feta - a savory topping that increases the nutritional value with vitamins and minerals.

How to Consume

Serving size
1 medium bagel (about 100g)
Frequency
2-3 times per week
  • •Try toasting the bagel lightly for added texture before adding toppings.
  • •Pair with a source of protein like eggs or yogurt for a balanced meal.
  • •Experiment with different spreads to enhance flavor and nutrition.
  • •Incorporate whole wheat bagels into meals by using them as a base for sandwiches.
  • •Add fresh vegetables to your toppings for added vitamins and minerals.

Selection & Storage

How to choose:

  • ✓Look for bagels labeled 'whole grain' or 'whole wheat' for maximum health benefits.
  • ✓Check the ingredient list to ensure whole wheat flour is the first ingredient.
  • ✓Inspect for freshness; avoid bagels that are stale or have an off smell.
  • ✓Choose bagels that are free from artificial preservatives and additives.
Storage
Store in a cool, dry place or refrigerate to prolong freshness, ideally at 1-4°C.
Shelf life
Best consumed within 5-7 days when refrigerated or can be frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with gluten sensitivity or celiac disease should avoid whole wheat bagels.
  • ⚠️People with a high carbohydrate diet restriction may need to limit consumption.
  • ⚠️Excessive consumption can lead to unwanted weight gain due to high carbohydrate content.
  • ⚠️Always check for added sugars in flavored varieties of bagels.

Frequently Asked Questions

How many calories does Bagel, whole wheat have?

A whole wheat bagel contains approximately 250 calories per 100 grams, making it a moderate calorie option that can fit into a balanced diet.

Is Bagel, whole wheat healthy?

Yes, whole wheat bagels are a healthy choice as they are rich in fiber, protein, and essential nutrients, contributing to heart health and digestive wellness.

How should Bagel, whole wheat be stored?

Whole wheat bagels should be stored in a cool, dry place or can be refrigerated. For longer storage, freezing is recommended.

What are the benefits of eating Bagel, whole wheat?

Eating whole wheat bagels provides benefits such as increased fiber intake, better digestion, sustained energy, and essential nutrients that support overall health.

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

It is generally recommended to consume whole wheat bagels in moderation, around 1-2 bagels per day, depending on your overall dietary needs and activity level.

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