Bagels, oat bran
FDC 172666mini bagel (2-1/2" dia) (26 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 44 · +4 vs Baked goods medianOat bran bagels score 44 of 100, Fair band, ranking 22nd of 60 in Baked goods, ahead of the category median of 40. Protein stands out at 21% DV, excellent, with iron at 17% DV and dietary fiber at 13% DV, both good, thanks to the oat bran content.
These are the denser, chewier bagels typically boiled then baked, sized here as a mini bagel at 26 grams. They pair well with a simple spread rather than heavy toppings given the calorie density. Sodium is the number to watch, at 590 milligrams per 100 grams, on the high side for a breakfast bread.
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Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | 13% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.19 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 590 mg | 26% |
| Carbohydrate | 53 g | 19% |
| Dietary fiber | 3.6 g | 13% |
| Sugars | 1.6 g | |
| Protein | 11 g | 21% |
| Potassium | 115 mg | 2% |
| Calcium | 12 mg | 1% |
| Iron | 3.1 mg | 17% |
| Magnesium | 31 mg | 7% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.33 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | 3% |
| Total fat | 0.31 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 153 mg | 7% |
| Carbohydrate | 14 g | 5% |
| Dietary fiber | 0.94 g | 3% |
| Sugars | 0.42 g | |
| Protein | 2.8 g | 6% |
| Potassium | 30 mg | 1% |
| Calcium | 3.1 mg | 0% |
| Iron | 0.8 mg | 4% |
| Magnesium | 8.1 mg | 2% |
| Vitamin C | 0.05 mg | 0% |
| Vitamin A | 0.26 µg | 0% |
| Vitamin E | 0.09 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172666Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Bread, eggDensity 44 vs 44Bagels, wheatDensity 45 vs 44Bread, ryeDensity 45 vs 44Original analysis by NutriVerdict
In the kitchen and how to use it
Oat bran bagels go through the same boil-then-bake process as any bagel, but the oat bran worked into the dough gives them a denser chew and a slightly nutty, wholesome flavor compared to a plain bagel. Split and toasted, they hold up well under cream cheese, nut butter, or smoked salmon with capers, and the mini bagel size referenced here makes a smaller breakfast or snack portion rather than a full deli-size bagel. The denser crumb also means it takes a bit more toasting to crisp the cut side without drying out the inside.
Fresh bagels dry out within a day or two at room temperature, so keeping them in a sealed bag and freezing extras sliced, ready to toast straight from frozen, is the more practical approach for keeping a batch fresh. A mini bagel (26 grams) works out to about 66 calories, based on 255 calories per 100 grams. The oat bran bumps fiber up to 3.6 grams per 100 grams (13% of the Daily Value), higher than a plain bagel typically offers, alongside 10.7 grams of protein (21% DV) and 17% DV for iron, making the mini bagel a fairly filling small breakfast on its own even before any toppings are added.
Frequently asked questions about bagels, oat bran
How many calories are in an oat bran bagel?
Oat bran bagels have 255 calories per 100 grams; a mini bagel (26 grams) works out to about 66 calories.
Do oat bran bagels have more fiber than plain bagels?
They provide 3.6 grams of fiber per 100 grams, about 13% of the Daily Value, higher than what a plain bagel typically offers.
How should bagels be stored to stay fresh?
Keep them in a sealed bag at room temperature for a day or two, or freeze them sliced so individual pieces can be toasted straight from frozen.