In this article
- Bagels and fiber at a glance
- High fiber bagels and regular bagels compared
- Flour is the main thing that changes the fiber
- How bagels stack up against other breakfast breads
- Protein, sugar and sodium: the rest of the label
- Bagel thins, minis and gluten free options
- Turning a bagel into a high fiber meal
- A quick rule for picking high fiber bagels
- What people ask about high fiber bagels
- Sources
Yes, high fiber bagels can be a healthy breakfast, and the best ones beat a plain bagel by a wide margin. Thomas’ 100% Whole Wheat lists 7 grams of fiber in a 95 gram bagel, while USDA’s plain bagel works out to about 1.5 grams at that weight.
The surprise is how little the label on the front tells you. An oat bran bagel sounds like the fiber choice, yet USDA puts it at not much more than half the fiber of a multigrain bagel, gram for gram.
Bagels and fiber at a glance
A bagel is a dense piece of bread. Most of the ones we checked weigh 81 to 98 grams and carry 195 to 270 calories, so the flour inside decides whether those calories bring fiber along.
Whole wheat and multigrain bagels in our data gave about 4 to 7 grams. Plain, cinnamon raisin and oat bran bagels gave closer to 1 to 3.
Two specialty styles sit outside that range. A zero net carb bagel lists 14 grams of fiber from added fibers, and a gluten free sprouted thin gives 3 grams in a smaller, lighter bagel.
High fiber bagels and regular bagels compared
All values come from USDA FoodData Central. Branded rows use the label data each company submitted, and the generic rows use USDA’s lab analysis.
| Bagel | Weight | Calories | Fiber (% DV) | Protein | Sodium |
|---|---|---|---|---|---|
| ThinSlim Zero Net Carb Plain | 56.7 g | 90 | 14 g (50%) | 14 g | 180 mg |
| Thomas’ 100% Whole Wheat | 95 g | 250 | 7 g (25%) | 11 g | 350 mg |
| Multigrain bagel (USDA) | 81 g | 195 | 5.0 g (18%) | 8.0 g | 291 mg |
| Dave’s Killer Bread Epic Everything | 95 g | 260 | 5 g (18%) | 13 g | 350 mg |
| Wheat bagel (USDA) | 98 g | 245 | 4.0 g (14%) | 10 g | 430 mg |
| Dave’s Killer Bread Cinnamon Raisin Remix | 95 g | 270 | 3 g (11%) | 12 g | 400 mg |
| O’Doughs Sprouted Whole Grain Flax Thin | 50 g | 100 | 3 g (11%) | 2 g | 190 mg |
| Oat bran bagel (USDA), small | 69 g | 176 | 2.5 g (9%) | 7.4 g | 407 mg |
| Plain bagel (USDA), small | 69 g | 182 | 1.1 g (4%) | 7.3 g | 291 mg |
The FDA’s Daily Value for fiber is 28 grams, and 20% DV or more per serving counts as high. Only the Thomas’ whole wheat and the zero net carb bagel reach that line.
Per 100 grams, the differences get clearer. USDA lists plain bagels at 1.6 grams, oat bran at 3.6, wheat at 4.1 and multigrain at 6.2, so the multigrain bagel holds nearly four times the fiber of plain by weight.
Flour is the main thing that changes the fiber
Thomas’ 100% Whole Wheat lists whole wheat flour and whole wheat as its first and third ingredients. Whole grain does the heavy lifting there, which is how it reaches 7 grams.
Dave’s Killer Bread uses a blend of whole wheat and regular wheat flour plus a seed topping, and lands at 5 grams. The cinnamon raisin version from the same brand drops to 3, likely because raisins take up room that grain would otherwise fill.
Plain bagels are made from enriched white flour, which has had most of the bran removed. Harvard’s Nutrition Source names whole grains among the great sources of fiber, which is why the switch from white to whole wheat flour moves the number so much.
Why oat bran bagels underdeliver
Oat bran sounds like a built in fiber upgrade, but USDA’s oat bran bagel lands at 3.6 grams per 100 grams, well under the multigrain bagel’s 6.2.
It also carries the most sodium of the generic bagels, at 590 mg per 100 grams. A small 69 gram oat bran bagel has about 407 mg, more than the larger multigrain bagel.
So the name on the bag is a hint at best. The ingredient list, and the fiber line on the label, are the only reliable guides.
Multigrain versus wheat
USDA’s multigrain bagel is lighter than its wheat bagel, 81 grams against 98, yet it delivers more fiber, 5.0 grams against 4.0. That’s because each gram of the multigrain version holds about 50% more fiber.
It also has fewer calories per bagel, 195 compared with 245. If you’re choosing between the two at a bakery counter, multigrain wins on both counts in USDA’s data.
Zero net carb bagels
ThinSlim’s bagel starts with wheat protein isolate, vital wheat gluten, oat fiber and modified wheat starch, with chicory root further down. Its 14 grams of fiber equal its 14 grams of total carbohydrate.
That makes it a strong pick on a low carb plan. Just know that its fiber comes from added ingredients rather than whole grain.
Comparing these bagels with other high fiber breads, wraps or fiber supplements? Our comparison charts set out popular options so you can weigh fiber, calories and protein together.
How bagels stack up against other breakfast breads
Size is the bagel’s weak spot. A 95 gram bagel is nearly one and a half times the weight of a large pita, so even a good whole wheat bagel is a big serving of carbohydrate.
A whole wheat pita offers a useful comparison. USDA lists it at 6.1 grams of fiber per 100 grams, about 3.9 grams in a 64 gram pita with 168 calories.
By weight, that pita sits between the USDA wheat bagel and the multigrain bagel. The pita simply comes in a smaller portion, so it carries fewer calories per piece.
Sodium is worth a glance too. The FDA Daily Value is 2,300 mg, and most full size bagels here carry 290 to 430 mg, before any cream cheese or lox.
Protein, sugar and sodium: the rest of the label
Bagels bring more protein than many people expect. The branded full size bagels on our list carry 11 to 13 grams, helped by added wheat gluten, and the zero net carb bagel reaches 14.
Sugar varies more. Thomas’ 100% Whole Wheat lists 7 grams of sugar with 6 added, and Dave’s Killer Bread Epic Everything lists 4 grams, all added.
The Cinnamon Raisin Remix climbs to 11 grams of total sugar, 6 of them added and the rest mostly from the raisins. That’s a sweet breakfast before any spread goes on.
Against the FDA’s 50 gram Daily Value for added sugars, 6 grams is 12%. It’s not a dealbreaker, but it’s worth weighing when two bagels have similar fiber.
Bagel thins, minis and gluten free options
If a full bagel is more than you want, a smaller one cuts calories quickly. The O’Doughs Sprouted Whole Grain Flax thin weighs 50 grams and has 100 calories with 3 grams of fiber.
Its base is potato and tapioca starch with chickpea and soy flour, which makes it gluten free. Protein is low at 2 grams, so pair it with eggs, yogurt or nut butter.
Per 100 calories, the thin gives about 3 grams of fiber. That edges out the Thomas’ whole wheat bagel at about 2.8 and leaves the plain bagel, at roughly 0.6, far behind.
A small plain bagel from USDA’s data weighs 69 grams. Even at that size, it delivers only about 1.1 grams of fiber for 182 calories.
Turning a bagel into a high fiber meal
The bagel doesn’t have to do all the work. Hummus brings 5.5 grams of fiber per 100 grams in USDA’s data, so a quarter cup spread adds about 3.4 grams.
Put that on a Thomas’ whole wheat bagel and the meal reaches about 10 grams. Add sliced tomato, cucumber or spinach on top for crunch and volume.
Other ways to stretch the fiber:
- Eat half a bagel and add a side of fruit, such as a pear or a handful of berries
- Choose a seeded or everything topping on a whole wheat base
- Spread mashed avocado or white bean dip instead of plain cream cheese
- Make a breakfast sandwich with eggs and sautéed greens
Want more bagel toppings, spreads and breakfast sandwiches built around fiber? Our recipe eBooks have plenty of ideas.
A quick rule for picking high fiber bagels
If you want a regular bagel with real fiber, pick one that lists 100% whole wheat flour first and shows at least 5 grams per bagel.
If you’re cutting carbs, a zero net carb bagel gives the most fiber for the fewest calories, though the fiber is added rather than whole grain.
If you love a plain or cinnamon raisin bagel, keep it as an occasional treat or eat half, and lean on the toppings and a piece of fruit for your fiber.
Not sure how a bagel fits into your daily total? Our fiber calculator can give you a personal fiber target to plan your breakfast around.
For something to do today, check the first ingredient on the bagels in your kitchen. If it says enriched wheat flour, try a 100% whole wheat bagel next time and you’ll likely gain about 5 grams of fiber for roughly the same calories.
What people ask about high fiber bagels
Are whole wheat bagels high in fiber?
Yes, many are. Thomas’ 100% Whole Wheat bagels list 7 grams of fiber, or 25% of the Daily Value, and USDA’s generic wheat bagel has about 4 grams.
How much fiber is in a plain bagel?
Very little. USDA lists plain bagels at 1.6 grams of fiber per 100 grams, about 1.1 grams in a small 69 gram bagel.
Are oat bran bagels high in fiber?
Not as much as the name suggests. USDA puts oat bran bagels at 3.6 grams per 100 grams, less than wheat or multigrain bagels.
Is a bagel healthier than toast?
It depends on the flour and the portion. Most full size bagels carry 250 calories or more, so a whole wheat bagel is a large serving even when it’s high in fiber.
What is a zero net carb bagel?
It’s a bagel whose fiber equals its total carbohydrate, so net carbs come to zero. ThinSlim’s version gets 14 grams of fiber from oat fiber, modified wheat starch and chicory root.
Are multigrain bagels whole grain?
Not necessarily, so read the ingredients and look for a whole grain listed first. USDA’s multigrain bagel has 6.2 grams of fiber per 100 grams, one of the higher values for a generic bagel.
What should I put on a bagel for more fiber?
Try hummus, avocado, white bean dip or vegetables. A quarter cup of hummus adds about 3.4 grams of fiber.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “Branded Foods: ThinSlim Foods Zero Net Carb Plain Bagels (2642164); Thomas’ 100% Whole Wheat Pre-sliced Bagels (2678551); Dave’s Killer Bread Epic Everything Organic Bagels (2560485), Cinnamon Raisin Remix (2560484); O’Doughs Thins Sprouted Whole Grain Flax (2622804). SR Legacy: Bagels, plain, enriched (174899); Bagels, wheat (167533); Bagels, multigrain (171852); Bagels, oat bran (172666); Bread, pita, whole wheat (174916); Hummus, commercial (174289).” FoodData Central. 2019 to 2023. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. www.fda.gov
- Harvard T.H. Chan School of Public Health. “Fiber.” The Nutrition Source. 2022. nutritionsource.hsph.harvard.edu
