Who Makes the Healthiest Bagels?

December 21, 2025 •

4 min read

While a typical bagel contains more carbohydrates and calories than two slices of bread, it can still be part of a healthy diet. For those wondering who makes the healthiest bagels, the answer depends on individual nutritional goals, with brands offering options high in protein, fiber, or lower in carbohydrates.

Quick Summary

This guide reveals the healthiest bagel brands, including Western Bagel, Dave's Killer Bread, and Sola Company, comparing their nutritional profiles. It details how to make better choices based on ingredients like whole grains, fiber, and protein, and offers smart topping suggestions for balanced meals.

Key Points

Whole Grains over Refined Flour: Always choose bagels made with 100% whole wheat, sprouted grain, or multigrain flour for higher fiber and nutrients.
Read Nutritional Labels: Pay close attention to serving size, net carbs, protein, and fiber content when selecting a store-bought bagel.
Consider Alternative Brands: For low-carb or high-protein needs, brands like Western Bagel, Sola, and Great Low Carb Bread Co. offer superior options.
Control Portion Size: Modern bakery bagels are often much larger than they used to be; eating a smaller bagel or only half is a simple way to reduce calories and carbs.
Add Nutrient-Rich Toppings: Balance the carbohydrates of your bagel with healthy fats and protein from toppings like avocado, hummus, or smoked salmon to stabilize blood sugar.
Prioritize Quality Ingredients: Seek out brands that use organic, non-GMO ingredients and avoid artificial preservatives, additives, and high-fructose corn syrup.

Understanding What Makes a Bagel Healthy

Determining who makes the healthiest bagels requires looking beyond the basic plain variety. A bagel's nutritional profile can be dramatically different based on its ingredients, preparation, and size. Traditional bagels are often made with refined white flour, which can cause rapid blood sugar spikes due to its high glycemic index. However, many companies now offer alternative options that prioritize fiber, protein, and low carbohydrate counts to better fit modern health needs. The 'healthiest' choice will ultimately depend on your personal health goals, such as managing weight, regulating blood sugar, or increasing protein intake.

Key Factors in Healthy Bagel Selection

Whole Grains: Look for brands that use 100% whole wheat, sprouted grains, or multigrain blends. Whole grains contain more fiber, vitamins, and minerals than refined flours, which helps with digestion and promotes a feeling of fullness.
Fiber Content: Dietary fiber slows down digestion and helps stabilize blood sugar levels. Healthier bagels will have a significantly higher fiber count, often exceeding 3-5 grams per serving.
Protein Content: A high-protein bagel can help you feel satiated longer and prevent energy crashes. Brands use various sources like pea protein, whey protein, or Greek yogurt to boost protein levels.
Net Carbohydrates and Sugar: For those on low-carb or keto diets, net carbs are a key metric. Many alternative bagels use ingredients like almond flour and oat fiber to significantly reduce the net carb count while offering high fiber content. Sugary bagels, like cinnamon-raisin, often contain added sugars and should be limited.
Size and Portions: A major issue with modern bagels is their oversized portions compared to those from decades ago. Opting for smaller bagels, bagel thins, or eating only half can drastically reduce calorie and carb intake.

Top Contenders for the Healthiest Bagels

Several brands stand out for their commitment to creating healthier alternatives. Here is a breakdown of some of the top competitors, examining what makes their bagels a healthier choice.

Western Bagel: This company is a frequent contender with its dedicated health-focused lines. Their Perfect 10+ bagels boast impressive protein stats, using pea protein to achieve up to 19 grams per serving. For those strictly watching carbs, their Alternative Bagels offer a very low net carb option.
Dave's Killer Bread: A well-regarded organic brand, their Epic Everything Bagels are praised for their whole-grain content and clean ingredients. They pack 26g of whole grains and 13g of protein per serving, while avoiding high-fructose corn syrup.
Sola Company: For the keto-conscious, Sola's low-carb bagels offer a highly popular solution. Made with high-fiber ingredients and sweetened with stevia, their Everything Bagels contain only 2 net grams of carbs and 12 grams of protein per serving.
Great Low Carb Bread Company: This brand offers a variety of low-carb, high-protein bagels that are popular with keto and low-carb followers. Their plain bagels contain 0 net carbs and 14 grams of protein, a remarkable achievement for those focused on strict carb management.

The Healthiest Bagel Comparison Table


Feature	Western Bagel Perfect 10+	Dave's Killer Bread Epic Everything	Sola Company Everything	Great Low Carb Co. Plain
Best For	High Protein	Whole Grains, Organic	Low Carb, Keto	Low Carb, Keto
Net Carbs	10g (approx)	43g (approx)	2g	0g
Protein	19g	13g	12g	14g
Fiber	9g	6g	14g	14g
Calories	150	280	110	110
Key Ingredients	Pea Protein, Wheat Gluten, Flaxseed	Organic Whole Wheat Flour, Flax, Chia, Quinoa	Oat Fiber, Wheat Protein Isolate	Oat Fiber, Wheat Protein Isolate

Homemade vs. Bakery vs. Store-Bought

When seeking the healthiest bagel, where you get it from is just as important as the brand. Bakery bagels, while fresh and delicious, are often significantly larger and thus contain more calories and carbohydrates than a standard store-bought option. Many are made with refined flour and can have a higher glycemic load. Store-bought brands, on the other hand, are required to have nutritional labels, which allows for easier tracking of calories, carbs, and fiber. Homemade bagels offer the most control over ingredients, allowing you to use high-fiber whole wheat flour, reduce sugar and salt, and manage portion sizes. Additionally, making sourdough bagels at home can enhance digestibility due to the fermentation process.

Making Healthier Bagel Choices at Any Venue

At a Bakery: Your best bet is to opt for whole wheat or multigrain options and consider eating only half to control calories. Also, prioritize protein-rich spreads like smoked salmon, egg salad made with avocado, or sliced turkey instead of a heavy schmear of cream cheese.
At the Grocery Store: Always read the ingredients list and nutritional label. Look for whole grains listed first, a high fiber count (ideally 5+ grams), and minimal added sugar. Smaller bagels or bagel thins are also excellent for portion control.
At Home: Experiment with healthier recipes using whole wheat flour, Greek yogurt, or almond flour for lower carbs and higher protein. Pair your bagel with nutrient-dense toppings like avocado mash, hummus, or nut butter.

Conclusion: Navigating the Healthiest Bagel Choices

The search for who makes the healthiest bagels is not a simple choice, but rather a journey toward mindful eating. While companies like Western Bagel, Dave's Killer Bread, Sola, and Great Low Carb Bread Co. offer compelling options for specific dietary needs, the true 'healthiest' bagel experience depends on your approach. Choosing whole-grain varieties over refined white, opting for smaller portions, and prioritizing nutrient-rich toppings like protein and vegetables are the most effective strategies. Ultimately, bagels can absolutely be part of a healthy, balanced diet. By understanding nutritional labels and considering your personal goals, you can make an informed decision that satisfies both your health and your taste buds.

Frequently Asked Questions

Yes, a whole wheat bagel is generally healthier because it contains more dietary fiber, vitamins, and minerals. The added fiber helps slow digestion and prevent blood sugar spikes compared to refined white flour bagels.

For weight loss, low-calorie, high-protein bagels are ideal. Options like Western Bagel's Alternative bagels or smaller bagel thins offer fewer calories and carbs, while high-protein varieties can help you stay full longer.

Not necessarily. While bakery bagels may have fewer additives, they are often much larger, containing more calories and carbs. Store-bought options often provide nutritional labels for easier tracking and better portion control.

Pair your bagel with healthy fat and protein sources to slow carbohydrate absorption. Top it with avocado, eggs, smoked salmon, or hummus, and add vegetables like spinach or tomatoes for extra nutrients.

Low-carb bagels can be a good option for managing blood sugar levels due to their reduced carbohydrate count. Brands like Western Bagel and Sola specifically market low-carb, low-sugar options for individuals watching their blood sugar.

For a high-protein diet, Western Bagel's Perfect 10+ bagels are a top contender, delivering up to 19 grams of protein per serving using plant-based pea protein. Some keto-friendly brands also offer high-protein versions.

Sourdough bagels can be easier to digest for some people due to the fermentation process, which breaks down certain compounds. They may also have a slightly lower glycemic impact, though they are not gluten-free.