Best in Bagels: Size Does Matter - Heidi McIndoo, MS, RD

Best in Bagels: Size Does Matter - Heidi McIndoo, MS, RD

Nutrition Comparison W Best in Bagels: Size Does Matter Bagels Nutrition Comparison As with all EN comparisons, this is only a sampling of what’s av...

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Nutrition Comparison

W

Best in Bagels: Size Does Matter Bagels Nutrition Comparison As with all EN comparisons, this is only a sampling of what’s available. Products are listed alphabetically.

= EN’s Picks. Bagel picks contain no more than 250 calories (13% DV), 2 g of fat (3% DV), 1.5 g saturated fat (8% DV), and 400 mg sodium (17% DV), and at least 4 g of fiber (16% DV).

Bagels











Grocery Store—Frozen 365 Wheat Berry Fiber Finagle a Bagel, Cinnamon Raisin Finagle a Bagel, Onion Finagle a Bagel, Plain French Meadow Hemp French Meadow Sprouted Lender’s 100% Whole Wheat Lender’s Cinnamon Raisin Swirl Lender’s Onion Grocery Store—Fresh Pepperidge Farm Cinnamon Raisin Pepperidge Farm Everything Pepperidge Farm Mini, Plain Pepperidge Farm Plain Thomas’ Bagel Thins 100% Whole Wheat Thomas’ Bagel Thins Blueberry with Whole Grain Thomas’ Hearty Grains Double Oat & Honey Thomas’ Plain made with Whole Grain Trader Joe’s The Bagel Spinoza High Fiber Multigrain Trader Joe’s The Bagel Spinoza Mini, Plain Trader Joe’s The Bagel Spinoza Whole Wheat, Mini Trader Joe’s The Bagel Spinoza Whole Wheat Restaurants Bruegger’s Egg Bruegger’s Honeygrain Bruegger’s Rye Bruegger’s Whole Wheat Dunkin Donuts Blueberry Dunkin Donuts Multigrain Dunkin Donuts Plain Dunkin Donuts Salt Einstein Bros. Apple & Cinnamon Oatmeal Einstein Bros. Chocolate Chip Einstein Bros. Good Grains Einstein Bros. Honey Whole Wheat Bagel Thin Singles Einstein Bros. Spinach Florentine Panera Cinnamon Crunch Panera Everything Panera Whole Grain Starbucks Chonga Starbucks Everything with Cheese Starbucks Multigrain Tim Horton’s 12 Grain Tim Horton’s Blueberry Tim Horton’s Cheddar Cheese Tim Horton’s Maple Cinnamon French Toast

Serving Calories Size (oz)

Fat (g)

Sat Fat (g)

Carbs Sugar Fiber (g) (g) (g)

Sodium (mg)

Pro (g)

3.4 4 4 4 3.4 3.4 2 2 2

210 299 300 290 280 250 150 150 140

1.5 1 1 1 8 1 1 1 0.5

0 0 0 0 1 0 0 0 0

49 67 65 63 35 49 30 31 30

10 5 4 4 13 4 4 2 1

3 18 8 8 3 2 5 6 2

340 8 350 8 380 9 410 8 370 19 400 11 300 8 230 5 290 5

3.5 3.5 1.4 3.5 1.6 1.6 3.4 3.4 3.0 1.3 1.3 3.0

270 260 110 260 110 110 270 260 210 100 110 240

1 0 1.5 0.5 0.5 0 1 0 1 0 1 0 2.5 0.5 2 0.5 2 0 0 0 0.5 0 1 0

57 53 22 54 24 22 52 52 38 20 22 50

3 2 1 3 5 5 4 3 8 1 3 4

15 9 4 10 3 4 9 7 2 1 1 2

250 8 340 9 130 4 330 9 190 6 170 5 410 12 480 10 290 10 90 4 150 4 340 9

4.1 4.1 4.1 4.1 n/a n/a n/a n/a 4.9 3.8 3.7 2.0 4.7 n/a n/a n/a n/a n/a n/a 4.0 4.0 3.0 4.3

310 310 330 310 330 390 320 320 370 290 270 140 320 430 300 340 310 280 300 330 270 220 350

2.5 2.5 2 3.5 3 8 2.5 2.5 4 2.5 2.5 1.5 6 8 2.5 2.5 5 2 3 9 1 2.5 4

63 61 59 61 65 65 63 63 76 58 57 28 56 80 59 67 52 56 60 52 55 41 67

4 4 5 7 5 8 5 5 4 3 3 4 2 2 2 6 3 2 6 6 2 2 2

10 10 8 9 10 7 5 5 2 10 8 5 5 29 4 5 n/a n/a n/a 6 7 3 15

530 490 560 560 620 560 660 3420 410 430 440 120 570 430 640 400 n/a n/a n/a 580 470 410 540

0 0 0 0 1 0.5 0.5 0.5 1 1 0 0 3.5 5 0 0 n/a n/a n/a 1 0 1 1.5

11 11 11 13 11 14 11 11 9 9 10 6 13 9 10 13 12 10 15 10 12 9 10

Note: Based on one bagel per serving; oz=ounces, g=gram, mg=milligram, sat fat=saturated fat, carb=carbohydrates, n/a=not available, DV=Daily Value, daily requirement based on 2,000 calorie/day diet. Source: package labels and company websites.

www.environmentalnutrition.com

hen bagels first came to America, they were sold by street vendors who displayed them on long wooden dowels. Boy, have bagels come a long way in the last 130 years! These days you can find bagels everywhere: in grocery stores, convenience stores, bakeries, coffee shops, and diners. Bagels are also increasing in variety. Do you want plain, garlic, cinnamon-raisin, whole grain, “everything,” or thin style bagels? And they come in a variety of sizes. While minisized bagels are available, the size of a standard bagel varies widely, from the size of a tennis ball to larger than a softball. With so many choices how do you know which is the best for your taste and health? We’ve scoured restaurants and markets to determine which bagels are your best bet. Helpful hints. A bagel can make a healthy breakfast, lunch, or snack if you keep the following tips in mind: • Great grains. A bagel at meals or snacks is a great opportunity to get some of your recommended daily whole grains, but don’t let the word “grain” in the title fool you. To ensure you’re getting the most whole grains for your buck, look for a Whole Grains Council stamp on the package and read the ingredient list to make sure the first grain listed is a whole grain. • What’s on top? A “schmear” of cream cheese may be the most common bagel accompaniment, but you can gain a nutritional boost if you vary your toppings. Try a tablespoon or two of peanut butter or a scrambled egg between the halves for a dose of protein. Or top each half with sliced bananas or strawberries to net a serving of fruit. • Size matters. We found bagels ranging in size from just over one ounce to almost five ounces. Given that a U.S. Department of Agriculture serving from the grain group is one ounce, for most people a two-ounce bagel, about the diameter of a baseball, is usually a decent portion size. When you’re eating out, you can eyeball the appropriate size, but in the grocery store just flip your bagel bag over to read the nutrition information, then decide if you should eat a whole bagel or just half. — Heidi McIndoo, M.S., R.D. April 2012