Best Healthy Bagels You Can Buy If You're Choosy About Carbs
Healthy bagels are a bit of an oxymoron. They're perfect fuel for endurance athletes, sure, but these carb bombs are nary a high-protein breakfast for weight loss. Despite popular belief, bagels can be better for you depending on what you pick and how you prepare it.
Bagels are dense and satisfying, making them an ideal option for busy mornings or as a pre-workout energy source. However, navigating the bagel aisle can feel overwhelming, with options ranging from whole grain and sprouted varieties to gluten-free versions.
This guide will walk you through everything you need to know about healthy bagels, with a few tips and insights from Destini Moody, RD, CSSD, LD, a Board-Certified Specialist in Sports Nutrition, including how to pick the best ones, what to pair them with, and a roundup of the top options available today. So whether you're a bagel aficionado or someone looking for a balanced way to enjoy them guilt-free, we’ve got you covered.
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Best Healthy Bagels of 2025
Here’s a rundown of expert-recommended healthy bagels, complete with macro breakdowns.
1. Dave's Killer Bread Organic Bagels
Courtesy of Target
Dave's Killer Bread Organic Bagels are a top contender in the healthy bagel space. It offers options made with whole grains and no artificial preservatives. These bagels have a hearty, slightly nutty flavor with a chewy, satisfying texture that makes every bite enjoyable. Packed with up to 5 grams of fiber and more than 10 grams of protein, they offer a balanced energy boost. Dave’s Killer Bread bagels are fantastic for topping off your energy reserves before a workout or grabbing a quick breakfast—the perfect way to start your day with nutrition and flavor.
Nutrition Facts, Per Serving
- Calories: 260
- Carbs: 44 g
- Protein: 13 g
- Fat: 5 g
- Sodium: 350 mg
- Dietary Fiber: 5 g
2. L'oven Fresh Bagels
Courtesy of Aldi
Aldi's L'oven Fresh Bagels are an affordable choice. These whole-grain bagels have a soft yet chewy texture and a subtle, earthy flavor. With a solid amount of fiber, they’re ideal for a quick breakfast or an afternoon snack. These bagels are best paired with protein-rich spreads, like lox, eggs, or turkey for a satisfying meal.
Nutrition Facts, Per Serving
- Calories: 260
- Carbs: 51 g
- Protein: 9 g
- Fat: 1.5 g
- Sodium: 460 mg
- Dietary Fiber: 2 g
3. Whole Foods Market Organic Plain Bagels
Courtesy of Whole Foods
Whole Foods keeps it classic with plain bagels made from simple, high-quality ingredients. With a slightly chewy bite, these bagels are versatile enough to complement just about any topping. They make for a satisfying, leisurely breakfast, whether spreading cream cheese or layering eggs and veggies. These bagels are a beloved pantry staple, perfect for purists or anyone who enjoys a straightforward, no-fuss breakfast.
Nutrition Facts, Per Serving
- Calories: 230
- Carbs: 43 g
- Protein: 8 g
- Fat: 1.5 g
- Sodium: 350 mg
- Dietary Fiber: 2 g
4. One Mighty Mill's Everything Bagel
Courtesy of One Mighty Mill
Whole wheat never tasted so good. One Mighty Mill's Everything Bagels bring a hearty, crunchy flavor with every bite. Their dense, chewy texture makes them a perfect base for savory spreads or as a breakfast on the go. Packed with fiber and essential nutrients, they’re great for a power-packed start to your day. You can enjoy them as part of your morning routine or turn them into a lunchtime sandwich; these bagels make healthy eating easy and delicious.
Nutrition Facts, Per Serving
- Calories: 230
- Carbs: 44 g
- Protein: 9 g
- Fat: 2.5 g
- Sodium: 400 mg
- Dietary Fiber: 4 g
5. Thomas’ Bagel Thins
Courtesy of Thomas’
For calorie-conscious bagel enthusiasts, Thomas’ Bagel Thins delivers traditional bagel flavor in a slimmer package. They have the same satisfying texture as a classic bagel but with a fraction of the calories, making them a go-to choice for those looking to control portions. These bagel thins are perfect for an avocado toast breakfast or a light, savory lunch with lox and cream cheese.
Nutrition Facts, Per Serving
- Calories: 110
- Carbs: 25 g
- Protein: 4 g
- Fat: 1 g
- Sodium: 210 mg
- Dietary Fiber: 4 g
6. David's Deli Bagels
Courtesy of David's Deli
Go big or go home—David’s Deli Bagels are the perfect base for those with hearty appetites. These dense bagels offer a chewy, satisfying texture that keeps you full for hours. They’re perfect for athletes or anyone needing a serious energy boost. If you find yourself refueling after a long workout or preparing for a busy day, these bagels offer the perfect balance of nutrition and satisfaction.
Nutrition Facts, Per Serving
- Calories: 190
- Carbs: 38 g
- Protein: 7 g
- Fat: 0.5 g
- Sodium: 250 mg
- Dietary Fiber: 3 g
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Are Bagels Healthy?
Bagels are a breakfast classic, but are bagels healthy? The truth lies somewhere in between. These doughy delights aren’t inherently “good” or “bad”—it’s all about how you incorporate them into your diet. “Bagels are calorie-dense baked goods, roughly equal to four slices of bread in terms of calories” Moody explains. This density makes them an excellent option for athletes or those with high energy demands but less ideal for individuals aiming to lose weight.
The healthiness of bagels also depends on their ingredients and preparation. Whole-grain bagels offer more fiber and nutrients, while refined, bleached-flour bagels provide quick energy without lasting satiety. Beyond the base, what you add to your bagel can enhance or diminish its nutritional value.
Your bagel choices should match your lifestyle. Whether you’re an athlete craving a pre-run carb boost or simply looking for a balanced breakfast, there’s a way to enjoy bagels that work for you. For instance, a whole-grain bagel topped with protein-rich spreads and veggies can be a nutritious meal. On the other hand, a refined flour bagel loaded with sugary spreads might lead to energy crashes. Understanding these nuances helps you enjoy healthy bagels without compromising your health.
Best Toppings for a Healthy Bagel
What you add to your bagel can dramatically alter its healthiness. Moody suggests sticking to nutritious toppings like:
- Protein-Packed Options: Low-fat cream cheese, plain Greek yogurt, lox, eggs, turkey
- Healthy Fats: Avocado slices, nut butter
- Fruits and Veggies: Sliced tomatoes, cucumbers, strawberries, or fresh berries.
Avoid calorie-heavy spreads or sugary options that diminish the benefits of a healthy bagel base.
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What to Look for in a Healthy Bagel
To make more conscious choices, focus on these key factors for healthy bagels.
Whole Grains Over Refined Flour
Moody recommends seeking bagels made with whole-wheat flour. "Whole-grain bagels provide more fiber and micronutrients, making them the more nutritious choice," she explains. Be cautious of misleading labels like "multigrain" or "honey wheat," which may still contain refined flour.
Additional Nutritional Boosts
Bagels with a boost? Yes, please! Sprinkled with seeds or loaded with dried fruits like blueberries, add texture, flavor, and a little extra nutritional punch. These additions can provide additional vitamins, minerals, and fiber, elevating the nutritional profile of your healthy bagels.
Calorie and Portion Control
Let’s talk size: standard bagels are no small fry—big, bold, and packed with calories. "Thin bagels are better options for those watching their calorie intake," Moody notes.
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