Understanding What Bagel Has the Least Carbs: A Complete Guide

November 20, 2025 •

4 min read

With a standard medium-sized bagel containing over 55 grams of carbohydrates, it's no wonder health-conscious individuals ask: what bagel has the least carbs? The answer isn't a specific flavor, but rather finding alternatives made with special ingredients to slash the total carbohydrate count.

Quick Summary

This article explores different types of bagels with lower carb counts, including store-bought brands and homemade recipes. It compares options based on net carbs, ingredients, and protein content to help you find a bagel that fits your dietary needs.

Key Points

Low-Carb Options: Focus on specialty low-carb bagels from brands like ThinSlim Foods, Fox Hill Kitchens, or Hero Bread, not traditional flavors.
Read Labels Carefully: Always check the nutrition label for total and net carbs, as "net carbs" can be misleading and is not FDA-regulated.
Consider Ingredients: Look for bagels made with almond flour, coconut flour, or wheat protein isolate, as these are common low-carb alternatives.
Homemade Advantage: Baking bagels at home with a fathead or cottage cheese dough offers complete control over ingredients and carb content.
Prioritize Fiber and Protein: Choosing bagels higher in fiber and protein helps increase satiety and stabilizes blood sugar levels.
Watch Portion Sizes: Even low-carb versions can be high in calories, so be mindful of your portion size or opt for bagel thins.
Check for Gluten: Some low-carb bagels use wheat protein isolates and are not gluten-free, despite being low-carb.

Traditional Bagels: A High-Carb Reality

Traditional bagels, regardless of flavor, are notoriously high in carbohydrates. A typical medium plain bagel can pack around 55-60 grams of carbs, nearly double that of two slices of whole wheat bread. They are made primarily from refined wheat flour, which is stripped of fiber and nutrients during processing. This lack of fiber means the carbohydrates are digested quickly, leading to rapid blood sugar spikes and subsequent crashes. For those on a low-carb, keto, or diabetic-friendly diet, consuming even a small portion of a traditional bagel can significantly impact their daily carbohydrate intake and blood sugar levels. This has led to a booming market for low-carb alternatives that use different flours and higher fiber ingredients to mimic the taste and texture of a classic bagel without the high carb load.

Low-Carb Bagel Alternatives: Made for a Modern Diet

To achieve a lower carb count, manufacturers and home bakers have turned to alternative ingredients that replace traditional refined flour. These ingredient swaps are key to creating keto-friendly and low-carb bagels.

Popular Low-Carb Ingredients

Almond Flour: A popular, gluten-free option rich in healthy fats and fiber, providing a nutty flavor. It's a key component in many keto bagel recipes, including the popular "fathead" dough.
Coconut Flour: Another gluten-free option, coconut flour is highly absorbent and high in fiber. It requires specific ratios but can be used for baking low-carb bagels.
Wheat Protein Isolate/Vital Wheat Gluten: These ingredients are used to give low-carb bagels a chewy, elastic texture reminiscent of traditional bagels. It's important to note that these options still contain gluten.
Oat Fiber: A non-digestible fiber often used in conjunction with other flours to reduce net carbs.
Cheese-Based Doughs: Some recipes use a combination of melted mozzarella and cream cheese (known as fathead dough) to create a bread-like consistency with very low carbs.
Cottage Cheese: New recipes incorporate high-protein cottage cheese to create a fluffy, chewy, low-carb bagel dough.

Leading Brands of Low-Carb Bagels

Several brands have entered the low-carb market, offering convenient alternatives to satisfy your bagel cravings. Here are some of the most popular options available:

ThinSlim Foods Zero Net Carb Bagels: These boast zero net carbs by including a significant amount of oat fiber. They are also high in protein and gluten-containing, so they are not suitable for those with celiac disease.
Fox Hill Kitchens Bagel Holez: These are mini, grain-free bagels made from almond and coconut flour, offering zero net carbs.
Thomas' Keto Bagel Thins: A widely available option with 2g net carbs, this is a thinner, lighter-calorie alternative to their traditional product.
LC Foods Company Low Carb NY Style Everything Bagels: A high-protein option with 2g net carbs, designed for a chewier texture.
Hero Bread Classic Plain Bagels: These bagels contain only 4g net carbs and are also packed with fiber and protein.

Low-Carb Bagel Comparison Table


Brand	Net Carbs (g)	Total Carbs (g)	Protein (g)	Key Ingredients
ThinSlim Foods (Plain)	0	14	14	Wheat Protein Isolate, Vital Wheat Gluten, Oat Fiber
Fox Hill Kitchens Bagel Holez	0	4	3	Egg Whites, Coconut Flour, Almond Flour
Thomas' Keto Bagel Thins	2	18	9	Modified Wheat Starch, Wheat Protein Isolate
LC Foods (Everything)	2	15.5	17.6	Wheat Protein Isolates, Resistant Wheat Starche
Hero Bread (Plain)	4	N/A	19	Wheat Protein, Fiber

The DIY Low-Carb Bagel Approach

For ultimate control over ingredients, making bagels at home is an excellent option. "Fathead dough" is a popular recipe that uses melted mozzarella and cream cheese combined with almond flour, baking powder, and eggs. Another rising trend is using cottage cheese and almond flour for a high-protein, low-carb dough. Both methods result in a satisfying bagel alternative with a significantly lower carb profile. Toppings like everything bagel seasoning, sesame seeds, or poppy seeds can be added to complete the classic bagel experience.

How to Choose the Right Low-Carb Bagel for You

When shopping for low-carb bagels, it's crucial to look beyond the "keto-friendly" marketing on the package.

Check Net vs. Total Carbs: The FDA does not regulate the term "net carbs." It is calculated by subtracting fiber and sugar alcohols from total carbohydrates. For individuals managing blood sugar, focusing on total carbs is generally recommended.
Read the Ingredient List: Be aware of what gives the bagel its low-carb status. Some brands use high amounts of fiber or sugar alcohols, which can cause digestive issues for some people.
Consider Dietary Needs: If you are gluten-free, double-check that the bagel is not made with wheat protein isolate, as some "keto" products contain gluten.
Focus on Nutrient Density: Look for bagels that offer a good balance of protein and fiber. This will help you feel full and satisfied for longer and prevent blood sugar spikes.
Manage Your Portions: Even with low-carb options, portion control remains important. A mini bagel or half of a larger one with healthy toppings like eggs or avocado can be a great, filling meal.

Conclusion: Making Smarter Bagel Choices

There is no single "what bagel has the least carbs" winner, as it depends on whether you prioritize the absolute lowest net carb count, a gluten-free recipe, or a store-bought convenience. The best choice is an alternative product made from almond flour, cottage cheese, or wheat protein isolate, rather than a standard flavor like plain or whole wheat. Brands like ThinSlim and Fox Hill offer some of the lowest net carb options, while Thomas' provides a more accessible, lower-carb alternative. By understanding the ingredients and checking the nutritional labels, you can confidently find a delicious bagel that supports your low-carb or keto lifestyle. For further information on managing dietary carbohydrates, consulting a registered dietitian or resources like the National Institutes of Health can be beneficial.

Frequently Asked Questions

Keto-friendly bagels often use alternative flours like almond flour or coconut flour, high-protein ingredients like cottage cheese, and binding agents such as melted mozzarella cheese (in "fathead" dough) to replace traditional wheat flour.

No, whole wheat bagels are not considered low-carb. While they contain more fiber than refined white flour bagels, they still have a high total carbohydrate count and can cause blood sugar spikes.

Yes, many low-carb bagel options are suitable for people with diabetes. These alternatives are designed to minimize blood sugar spikes due to their lower carbohydrate and higher fiber content.

Total carbs include all carbohydrates in a food. Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbs. The FDA does not officially recognize net carbs, and for blood sugar management, focusing on total carbs is often safer.

Brands like ThinSlim Foods and Fox Hill Kitchens are known for offering very low, and sometimes zero, net carb bagel options. Other brands like LC Foods and Hero Bread also provide low-carb choices.

A simple way to reduce your carb intake from a traditional bagel is to eat only half. Pairing it with a high-protein topping like eggs or avocado can also help slow digestion and moderate blood sugar spikes.

To maximize the nutritional benefits and stay in ketosis, use low-carb toppings such as cream cheese, avocado, smoked salmon, eggs, or nut butter. These add healthy fats and protein, which increase satiety.