Which is better, donut or bagel? The ultimate breakfast showdown

November 4, 2025 •

4 min read

According to research from the Gaples Institute, a plain bagel can have a glycemic load nearly double that of a glazed donut, challenging the common perception of which is healthier. The debate over which is better, donut or bagel, reveals surprising differences beyond taste, delving into nutrition, texture, and preparation methods.

Quick Summary

This comparison dissects the fundamental differences between donuts and bagels, examining their ingredients, cooking methods, and distinct taste and texture profiles. It provides a detailed nutritional breakdown, addresses common health questions, and explores their versatility in meal preparation.

Key Points

Nutritional Differences: Bagels generally have more protein and fiber and less sugar and fat than donuts, though a plain bagel can have a higher glycemic load.
Preparation Method: Bagels are boiled and then baked, creating a dense, chewy texture, while donuts are deep-fried for an airy, fluffy result.
Taste Profile: Donuts are inherently sweet treats, whereas traditional bagels offer a more savory, bread-like flavor profile.
Culinary Versatility: Bagels are highly versatile, serving as a base for both sweet and savory meals, while donuts are primarily a dessert or occasional sweet treat.
Healthier Option: For daily consumption and sustained energy, a whole-grain bagel with healthy toppings is generally considered the more balanced and satisfying option.
Calorie Comparison: A plain bagel and a glazed donut can have a similar calorie count, but the bagel's calories come from more balanced macronutrients.

The Fundamental Differences: Ingredients and Preparation

At first glance, both donuts and bagels are ring-shaped baked goods, but their similarities end with their form. The foundation of their difference lies in their ingredients and the way they are cooked. A donut's dough is more like a sweet cake or pastry, using all-purpose flour, fat (oil or butter), and often baking soda or baking powder as a leavening agent. Its defining characteristic is being deep-fried in hot oil, which results in a soft, airy, and light texture. A bagel, by contrast, is a dense, bread-like product. It is made with high-gluten flour and baker's yeast, with a key part of its preparation involving a brief boil in water before being baked. This boiling process is what gives the bagel its signature dense, chewy interior and slightly crispy, sealed-off crust.

Taste and Texture: A Decadent Treat vs. a Chewy Staple

These different preparation methods directly influence the end product's taste and texture. A donut is undeniably a sweet indulgence. With its fluffy interior and wide variety of sugary toppings, glazes, and fillings, it is often viewed as a dessert disguised as a breakfast item. The softness of the donut is a stark contrast to the bagel's substantial chewiness. The savory and subtle wheat flavor of a traditional bagel makes it a blank canvas for a wide array of toppings, from cream cheese and smoked salmon to eggs and deli meats. This inherent versatility is one of the bagel's key strengths.

The Nutritional Showdown

While flavor and texture are a matter of personal preference, the nutritional differences are more concrete. When comparing a typical plain bagel to a standard glazed donut, the nutritional landscape shifts dramatically.

Comparing Core Nutritional Elements

Let's break down the typical nutritional content based on an average serving size:


Feature	Plain Bagel (approx. 250-300 calories)	Glazed Donut (approx. 200-300 calories)
Preparation	Boiled then baked	Deep-fried
Fat Content	Significantly lower, typically 1.5-3g	Much higher, often 10-15g or more
Sugar Content	Low, typically 3-5g	Very high, often 10-15g or more
Protein	Higher, around 9-11g	Lower, around 3-4g
Fiber	Higher, especially in whole-grain versions	Low to none, typically made with refined flour
Glycemic Load	Higher, with studies showing a plain bagel can have almost double the glycemic load of a glazed donut due to starch content	Lower than a bagel, though still considered high

Health Implications

The nutritional profile has clear implications for health. The higher protein and fiber content in a bagel, particularly a whole-grain variety, can help promote satiety and provide sustained energy. In contrast, the high sugar and refined carbs in a donut can lead to a rapid spike and subsequent crash in blood sugar levels. The higher fat content in a deep-fried donut, which often includes unhealthy trans fats and saturated fats, is another factor to consider. While the bagel's high glycemic load is a notable drawback, its greater protein and fiber content can make it a more balanced, satisfying meal option when paired with nutritious toppings like avocado, nut butter, or low-fat cream cheese. However, both are essentially carb-heavy foods that should be enjoyed in moderation. For those concerned with blood sugar spikes, a high-fiber breakfast like oatmeal would be a better alternative. For more on glycemic responses to different foods, you can visit the AMA Ed Hub.

Culinary Versatility: A Sandwich Platform vs. a Sweet Canvas

The way each food is used further distinguishes them. The donut's role is largely fixed: a sweet treat for breakfast or dessert, often paired with coffee. Its variety comes from different frostings, glazes, and fillings.

Here are some of the popular ways to enjoy a donut:

Classic glazed
Jelly-filled
Chocolate frosted with sprinkles
Cinnamon sugar dusted
Custard or cream-filled

The bagel, however, is a chameleon of the culinary world. Its neutral flavor and dense structure make it an ideal foundation for both sweet and savory applications.

Some popular bagel creations include:

Cream cheese with lox, tomato, and onion
Breakfast sandwiches with egg, cheese, and bacon
Mini pizzas with sauce and mozzarella
Toasted with butter or jam
With avocado and everything bagel seasoning

Conclusion: Your Preference Dictates the Winner

Ultimately, the question of which is better, donut or bagel, depends entirely on what you're seeking. If you are looking for a delightful, sugary indulgence for a special occasion or a quick morning pick-me-up, the donut is the undisputed champion. If your goal is a more substantial, versatile, and potentially more balanced meal, the bagel is the clear winner. The bagel's higher protein and fiber content, especially in whole-grain options, provide a more sustained energy release. Meanwhile, the donut offers a sweet, satisfying escape. Choosing one over the other is not about a definitive 'better,' but about aligning with your craving, nutritional goals, and how you plan to eat it. So, next time you're at the bakery, consider your needs—are you in the mood for a dessert, or a hearty meal base?

Frequently Asked Questions

A bagel, especially a whole-grain one, is generally a healthier option due to its higher protein and fiber content and lower sugar and fat, providing more sustained energy. A donut is higher in fat and sugar and should be considered an occasional treat.

Despite its lack of overt sweetness, a plain bagel often contains a higher concentration of carbohydrates (mostly starches) that are quickly digested into glucose, causing a more significant spike in blood sugar, thus giving it a higher glycemic load than a typical glazed donut.

While both use flour, water, and yeast (though donuts can use other leavening agents), the type of flour and inclusion of fat differs. Bagels use high-gluten flour for density, while donuts use lower-gluten all-purpose flour and significant fat for fluffiness.

Bagels are briefly boiled before being baked, which creates their dense, chewy texture and firm crust. Donuts are typically deep-fried, which gives them a soft, airy consistency.

The higher protein and fiber content in a bagel, particularly a whole-grain variety, will likely keep you feeling full and satisfied for a longer period compared to the quick energy rush and crash from a sugary, deep-fried donut.

Yes, bagels are highly versatile and are often enjoyed in savory preparations. They can be topped with cream cheese, smoked salmon, capers, or turned into a hearty breakfast sandwich with eggs and bacon.

In some specific comparisons, such as calorie count, an unembellished donut might sometimes be lower than a heavily loaded bagel. However, considering overall nutrition like fat, sugar, protein, and fiber, the bagel still typically offers a better balance.

Both offer a vast range of flavors. Donuts are known for a wide variety of sweet glazes, fillings, and toppings. Bagels, while traditionally more savory, also come in many flavors like cinnamon-raisin, blueberry, everything, and onion.