Are Sola bagels really low-carb?

November 26, 2025 •

4 min read

While a typical white bagel can contain over 50 grams of total carbohydrates, a Sola plain bagel boasts just 5 grams of net carbs, presenting a tempting alternative for those monitoring their intake. This significant difference sparks the important question: are Sola bagels really low-carb, and how is this achieved?

Quick Summary

This article examines Sola bagels, detailing how their low net carb count is achieved primarily by subtracting high fiber content. A comparison with traditional bagels, an analysis of key ingredients, and insights into taste and texture are provided.

Key Points

Low Net Carbs: Sola bagels use high fiber and resistant starches to achieve a net carb count as low as 5g per bagel, making them suitable for many low-carb diets.
Not a Traditional Bagel: The texture is softer and more bread-like, differentiating them from the dense, chewy texture of fresh deli bagels.
Net Carbs vs. Total Carbs: The "net carbs" metric is a marketing term, not regulated by the FDA. The high fiber content is subtracted, but consumers should still monitor total carbohydrate intake.
High Fiber and Protein: Sola bagels are packed with dietary fiber and a significant amount of protein, contributing to a feeling of fullness and satiety.
Higher Cost: Expect to pay more for Sola bagels compared to conventional ones, which is a common trade-off for specialized dietary products.
Depends on Your Priority: Your satisfaction with Sola bagels will likely depend on whether you prioritize a low-carb nutritional profile or an exact replication of a traditional bagel's taste and texture.

The Science Behind Sola's Low-Carb Claim

The foundation of Sola's low-carb proposition lies in the concept of "net carbs." This term, used extensively in the low-carb and keto communities, refers to the carbohydrates that are fully digestible and absorbed by the body. The calculation involves taking a food's total carbohydrates and subtracting dietary fiber and certain sugar alcohols, which are not completely metabolized.

What is a Net Carb?

It's crucial to understand that "net carbs" is not a legally defined term recognized by the FDA, which instead focuses on total carbohydrates, fiber, and sugars on the nutrition label. However, the concept is valuable for those on low-carb diets because fiber generally has a minimal impact on blood sugar levels. By using ingredients high in dietary fiber, Sola can drastically reduce the number of carbohydrates that will be converted into glucose in the body, which is the primary goal of many low-carb and keto diets.

How Sola Achieves Low Net Carbs

To manufacture a low-carb, high-fiber bagel that maintains a familiar texture, Sola incorporates several key ingredients. These include modified wheat starch, resistant wheat starch, wheat gluten, and a variety of plant fibers such as psyllium husk, bamboo fiber, and agave fiber. Resistant starch, a major component, passes through the small intestine largely undigested, effectively reducing the available carbohydrates. Furthermore, non-caloric sweeteners like erythritol and stevia are used instead of added sugar, keeping the total sugar content at zero grams. This careful formulation is what allows Sola to produce a bagel with a strikingly low net carb count.

Sola Bagels vs. Traditional Bagels: A Nutritional Comparison

To fully appreciate the difference, let's compare the nutritional profile of a Sola bagel to a typical, commercially available plain bagel. The contrast is stark and highlights why Sola bagels are a viable option for a low-carb diet.


Nutritional Aspect	Sola Plain Bagel (approximate)	Traditional Plain Bagel (approximate)
Calories	110-140 kcal	250-350 kcal
Total Carbs	35-36 g	50-70 g
Dietary Fiber	30 g	2-3 g
Net Carbs	5-6 g	48-67 g (approx)
Protein	15-16 g	10-12 g
Added Sugars	0 g	5-10 g

As the table shows, the carbohydrate load of a Sola bagel is a fraction of its traditional counterpart, with the added benefit of significantly higher fiber and protein. The higher protein and fiber content contribute to a feeling of fullness, which can be beneficial for appetite control and weight management.

Sola Bagel Ingredients

Beyond the net carb count, the ingredient list reveals the composition that makes Sola bagels unique. A typical ingredients list includes:

Modified Wheat Starch and Resistant Wheat Starch
Wheat Gluten and Wheat Protein Isolate
Water and various plant fibers (agave, oat, citrus, psyllium, bamboo)
Yeast
Oils (e.g., Avocado or Olive Pomace Oil)
Sweeteners (Erythritol, Stevia Leaf Extract)
Cultured Wheat Flour for preservation
Seasonings (for Everything bagels)
Flax and Chia Seeds

This list differs drastically from traditional bagels, which are primarily made from high-glycemic white or whole wheat flour. This is the source of the textural and flavor differences often noted in reviews.

Taste, Texture, and User Experience

Reviews of Sola bagels are generally positive, particularly among those who have found low-carb substitutes lacking. Many appreciate the taste and the fact that it satisfies a bagel craving. The texture, however, is a point of frequent discussion.

Pros of Sola Bagels

Low Net Carbs: The main selling point for keto and low-carb dieters, allowing them to enjoy a bagel without a significant carbohydrate load.
High in Fiber and Protein: The generous fiber and protein content aid in satiety, helping you feel fuller for longer.
Convenience: Sola bagels are readily available in the refrigerated sections of many supermarkets and can be frozen for long-term storage.
Improved Quality: According to some long-term customers, the taste and texture have improved since the product's initial launch.

Cons of Sola Bagels

Different Texture: The texture is often described as softer or more bready compared to a traditional chewy deli bagel. Some find it doughy, especially if not toasted.
Price: Sola bagels are generally more expensive than conventional bagels, with a smaller number per bag.
Flavor Differences: While many find the taste neutral and pleasant, some report a slight off-flavor or blandness, especially with the everything flavor, which some say lacks sufficient toppings.
Accessibility: Some customers report that availability in local stores can be inconsistent.

The Verdict: Are Sola bagels really low-carb?

Yes, Sola bagels are genuinely low-carb when measured by the metric of "net carbs." By leveraging ingredients like resistant starches and a high concentration of dietary fiber, the company has created a product with a vastly lower glycemic impact than standard bagels. This makes them a perfectly valid choice for those adhering to low-carb, keto, or diabetic diets.

However, it is crucial to manage expectations regarding taste and texture. While they are a very good substitute within the low-carb market, they do not perfectly replicate the experience of a traditional, artisan-made bagel. For individuals prioritizing a low net carb count over a classic bagel texture, Sola bagels are an excellent and satisfying alternative. Always check the full nutrition label and consider how your body responds to the specific ingredients, particularly fiber and resistant starches. For more on net carbs, consider reviewing the guidance from the American Diabetes Association.

Conclusion

In conclusion, Sola bagels effectively deliver on their promise of being a low-carb product. Their nutritional profile, marked by high fiber and protein and very low net carbs, makes them a practical solution for those following specific dietary plans. The low net carb calculation is scientifically sound, even if the term is a marketing construct. While the taste and texture may differ from a traditional bagel, the product has earned a loyal following for its ability to provide a satisfying, guilt-free alternative. If you are looking for a bagel experience that won't derail your low-carb goals, Sola is a strong contender worth considering.

Frequently Asked Questions

Yes, with net carb counts ranging from 5 to 7 grams per bagel, Sola bagels are generally considered a keto-friendly option for most individuals managing their daily carbohydrate intake.

The low net carb count is primarily achieved by using high-fiber ingredients like resistant wheat starch, various plant fibers, and modified wheat starch, which are subtracted from the total carbs to calculate the net carbs.

Many customers report that while the flavor is pleasant, the texture is softer and more bread-like than a traditional chewy bagel. Taste and texture can differ from a classic deli bagel.

The net carbs calculation accurately follows the widely accepted formula (Total Carbs - Fiber). However, it is important to note that "net carbs" is a marketing term and not recognized by the FDA, which recommends checking total carbs.

The high fiber and low net carb content can make Sola bagels a better option for managing blood sugar than high-carb traditional bagels. However, individuals with diabetes should still monitor their blood glucose levels closely.

The primary ingredients are typically a combination of modified and resistant wheat starch, wheat gluten, and various plant fibers, which provide structure and a high-fiber profile.

The higher cost is due to the specialized, high-fiber, and low-carb ingredients used in their production, which are more expensive than traditional flour. There are also fewer bagels per bag.