Which bagel has the highest protein? A comprehensive guide for your diet

October 31, 2025 •

4 min read

While a typical plain bagel contains a modest 9-11 grams of protein, several brands have developed high-protein varieties to meet the growing demand for more satisfying breakfast options. For health-conscious individuals and fitness enthusiasts, figuring out which bagel has the highest protein? is a crucial step towards optimizing morning nutrition.

Quick Summary

Specific commercially available bagels are engineered with added protein to significantly boost their nutritional value, far surpassing traditional versions for better satiety, muscle support, and energy levels. DIY options can also be made high-protein with simple ingredient swaps.

Key Points

Top Contenders for Highest Protein: P28 offers a bagel with 28g of protein, while BetterBrand's bagel has 26g and Western Bagel's Perfect 10+ offers 19-20g, all significantly higher than traditional options.
High-Protein Ingredients: Commercial high-protein bagels typically use added sources like whey, pea, or soy protein to achieve a higher protein count.
DIY Protein Bagels: You can make your own high-protein bagels at home using a simple dough of Greek yogurt and self-rising flour.
Benefits of High Protein Bagels: A protein-rich bagel promotes increased satiety, helps stabilize blood sugar levels, and supports muscle repair.
Creative Topping Ideas: Adding toppings like eggs, smoked salmon, Greek yogurt cream cheese, or nut butter is an effective way to boost the protein of any bagel.
Check the Nutrition Label: When buying a high-protein bagel, always read the nutrition facts to confirm the protein content, as some brands add only a small amount.

For a long time, bagels were viewed primarily as a carbohydrate source, but innovative bakers and food manufacturers have changed the game. Today, there are many bagel options designed for those seeking a protein boost, which can help with muscle building and repair, as well as keeping you feeling full for longer. However, not all protein-labeled bagels are created equal. Knowing the specifics about top contenders and what to look for will help you make the best choice for your dietary needs.

What Makes a Bagel High in Protein?

The protein content of a bagel can vary drastically based on its ingredients and preparation method. Traditional bagels are made with refined wheat flour, which is relatively low in protein. High-protein varieties achieve their elevated nutritional profile through several key methods:

Added Protein Sources: Many commercial high-protein bagels incorporate additional protein, such as pea protein, soy protein, or whey protein isolate, into the dough.
Greek Yogurt Dough: A popular DIY technique involves using Greek yogurt, known for its high protein content, as a primary ingredient in the dough.
High-Protein Flour: Some recipes and brands use high-protein flours, like whole wheat flour or specialized flour blends, which contain more natural protein and fiber than standard white flour.
Added Seeds and Grains: Multigrain bagels with added ingredients like sesame, sunflower, or flax seeds can offer a modest protein increase compared to a plain bagel.

Leading High-Protein Bagel Brands and Products

Several companies have established themselves in the high-protein bagel market. Here are some of the most notable options, according to recent nutrition information and brand claims:

P28 High Protein Bagel: P28 is a contender for the top spot, with its bagels containing an impressive 28 grams of protein per serving. Their bagels are made with whey protein isolate and wheat protein isolate, making them a popular choice for serious fitness enthusiasts. They also offer a balanced macronutrient profile, which is appealing for many diets.
BetterBrand The Classic Better Bagel: This brand offers a bagel with 26 grams of plant-based protein and only 5 grams of net carbs. This makes it an ideal option for those following a keto or low-carb diet. It is made with high-quality, non-GMO, plant-based ingredients.
Thomas' High Protein Bagels: Available in some regions, Thomas' offers a bagel packed with 20 grams of protein. As a well-known brand, this provides a convenient and accessible option for those looking to swap out their regular bagels for a higher-protein version.
Western Bagel Perfect 10+: Known as the 'muscle bagel,' Western Bagel's Perfect 10+ bagels offer 19 to 20 grams of protein per bagel, depending on the flavor (Healthy Grain or Everything). They use pea protein and are vegan-friendly, which caters to a wider audience with specific dietary needs.

Comparison Table: High-Protein vs. Traditional Bagels

To better understand how these high-protein options stack up against a standard bagel, let's compare some key nutritional metrics.


Feature	P28 High Protein Bagel	BetterBrand Classic	Western Bagel Perfect 10+	Traditional Plain Bagel
Protein (per bagel)	28g	26g	19-20g	9-11g
Calories (per bagel)	260	~140 (estimate)	140-150	270-300
Net Carbs (per bagel)	21g	5g	10g	55-60g
Fiber (per bagel)	4g	~8g (based on 5g net carbs)	9g	2-3g
Main Protein Source	Whey/Wheat Protein	Plant-Based	Pea Protein	Flour

The Benefits of a Protein-Packed Bagel

Choosing a high-protein bagel offers several advantages beyond just adding more protein to your diet:

Increased Satiety: Protein helps you feel full and satisfied, reducing the likelihood of snacking later and helping with weight management.
Stable Blood Sugar: The combination of protein and carbohydrates can help slow down the absorption of sugars, leading to a more gradual rise in blood sugar levels. This is beneficial for overall energy and can be particularly helpful for those with diabetes.
Muscle Repair and Growth: Adequate protein intake is vital for repairing and building muscle tissue, making high-protein bagels an excellent post-workout snack.
Enhanced Nutrient Profile: Many high-protein bagels, particularly those with whole grains and seeds, are also higher in other beneficial nutrients like fiber, vitamins, and minerals.
Dietary Variety: For those on a specific diet, such as low-carb or high-protein, these bagels offer a way to enjoy a classic comfort food while staying on track with their nutritional goals.

How to Boost Protein in Any Bagel

If branded high-protein bagels aren't readily available or you prefer to customize your own, you can easily increase the protein content of any bagel with smart toppings:

Eggs: A scrambled or poached egg is a classic way to add high-quality protein to your bagel sandwich. For a low-fat option, use egg whites.
Smoked Salmon (Lox): This popular bagel topping is packed with omega-3 fatty acids and high-quality protein.
Greek Yogurt or Cottage Cheese: Mix cottage cheese or Greek yogurt with herbs to create a high-protein cream cheese alternative.
Nut Butters: Spreading peanut, almond, or cashew butter provides a solid dose of protein and healthy fats.
Lean Meats: Add sliced turkey or chicken breast for a lean, protein-packed lunch option.

Conclusion: Making the Right Choice for Your Diet

Determining which bagel has the highest protein depends on whether you are looking for a commercial product or a homemade solution. For maximum protein and convenience, brands like P28 and BetterBrand offer specialized bagels that far exceed the protein content of a traditional bagel. However, for those who prefer to customize their meals, enriching a standard or whole wheat bagel with high-protein toppings like eggs, salmon, or Greek yogurt is an effective strategy. Regardless of your approach, incorporating high-protein bagels can be a delicious way to improve satiety and fuel your body for a more productive day. You can find more information about the benefits of a protein-rich diet from various nutrition guides, such as those published by health organizations like the USDA's MyPlate. [https://www.myplate.gov/]

Frequently Asked Questions

As of recent product data, the P28 High Protein Bagel appears to have one of the highest protein counts on the market, at 28 grams per bagel. BetterBrand also offers a strong contender with 26 grams of plant-based protein.

Some high-protein bagels are specifically formulated to be low-carb and keto-friendly, such as BetterBrand's Classic Better Bagel, which has 5 grams of net carbs and 26 grams of protein. Always check the specific nutrition label for net carb content.

Homemade high-protein bagels, often made with Greek yogurt and flour, can be a great option for boosting protein (around 10-13 grams) and offer control over ingredients. However, specialty store-bought brands, like P28 and BetterBrand, generally offer a significantly higher protein count through added protein isolates.

For a significant protein boost, consider toppings like scrambled eggs, smoked salmon, a Greek yogurt cream cheese alternative, or any type of nut butter. Adding lean meats like turkey or chicken breast also works well for a savory meal.

A traditional plain bagel offers a relatively modest amount of protein, typically between 9 and 11 grams per bagel. High-protein bagels are engineered to contain much more.

Yes, whole wheat bagels generally have a slightly higher protein and fiber content than plain bagels, as they are made with whole grains. However, they still contain significantly less protein than specially formulated high-protein brands.

People seek high-protein bagels to increase satiety, aid in muscle building and repair (especially after workouts), help control blood sugar levels, and enjoy a more nutritionally balanced and satisfying breakfast.