Bagels, wheat
FDC 167533bagel (98 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 45 · +5 vs Baked goods medianA wheat bagel comes in at 45 of 100, a Fair score that ranks 20th of 60 in Baked goods, just edging out the category median of 40. It's built mostly around carbohydrate but still reaches an excellent 20% DV of protein, with good shares of dietary fiber (15% DV), iron (15% DV), and magnesium (12% DV).
Wheat bagels are usually toasted and spread with cream cheese, butter, or nut butter, or split for a sandwich, with a whole bagel (98 g) as the standard serving. That single bagel also runs high in sodium at 439 mg per 100 g, so pairing it with low-sodium toppings helps balance the rest of the meal.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | 13% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 439 mg | 19% |
| Carbohydrate | 49 g | 18% |
| Dietary fiber | 4.1 g | 15% |
| Sugars | 6.1 g | |
| Protein | 10 g | 20% |
| Potassium | 165 mg | 4% |
| Calcium | 20 mg | 2% |
| Iron | 2.8 mg | 15% |
| Magnesium | 51 mg | 12% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.32 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 245 kcal | 12% |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 430 mg | 19% |
| Carbohydrate | 48 g | 17% |
| Dietary fiber | 4 g | 14% |
| Sugars | 6 g | |
| Protein | 10 g | 20% |
| Potassium | 162 mg | 3% |
| Calcium | 20 mg | 2% |
| Iron | 2.7 mg | 15% |
| Magnesium | 50 mg | 12% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.31 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 167533Original 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, ryeDensity 45 vs 45Bread, wheatDensity 46 vs 45Bread, oat branDensity 47 vs 45