Image of bagels with blog topic over image: Low sodium bagels. Tips & tricks from a registered dietitian

Low Sodium Bagels: Tips & Swaps for a Healthy Breakfast

This article was written by dietetic student Victoria Gonzalez & reviewed by Melanie Betz MS, RD, CSR, FNKF, FAND.

Bagels are a tasty breakfast staple, but they can have a lot of sodium. But don’t worry! This guide will help you understand common high-sodium ingredients in bagels, give you great swaps for low sodium bagels and help you choose ones that are better for you.

*Please note that this post contains clearly identified affiliate links.  As an Amazon affiliate, I may earn a small commission on qualifying purchases (at no extra cost to you).

Types of Bagels

Bagels come in many flavors and styles. Here are some common types: 

  • Plain 
  • Everything 
  • Sesame 
  • Whole Wheat 
  • Onion 
  • Garlic 
  • Cinnamon Raisin
  • Blueberry 

It’s important to note that sweet bagels like blueberry or cinnamon raisin might replace some of the sodium in their recipe with added sugars compared to plain varieties. This is something to keep in mind if you’re watching your sugar intake. 

For example: 

  • A plain bagel can contain around 6 grams of added sugar and 450 mg of sodium.
  • A blueberry bagel can contain around 8 grams of added sugar and 390 mg of sodium.

Are Bagels High in Sodium? 

Yes, bagels are generally high in sodium. According to the USDA, one regular bagel (105 g) contains approximately 443 mg of sodium. This amount is about 19% of the daily sodium limit recommended by the Dietary Guidelines of Americans, which is less than 2,300 mg per day.

Why Are Bagels High in Sodium?

Bagels can have a lot of sodium because of certain ingredients and how they are made. Here’s why.

Salt

Salt is added to the dough to make bagels taste better and help yeast (an ingredient that helps dough rise) work correctly to have the perfect bagels. Too much salt adds extra sodium! 

Salty Additives

These are extra ingredients that make food taste better, look nicer, or stay fresh longer. In bagels, some of these additives can add more sodium. For example:

  • Preservatives: These help keep bagels fresh. A common preservative is sodium ascorbate. While it helps keep bagels from going bad too quickly, it also adds sodium. 
  • Leavening agents: These help bagels rise and become fluffy. Common leavening agents include baking soda and baking powder. 

Bagel Toppings

Popular bagel toppings, such as everything seasoning, add extra sodium.

Here’s a great option with no salt: Dash Everything But the Salt Seasoning Blend*. This only contains dried garlic, dried onion, sesame seeds, poppy seeds.

Image of bagel with tips for a low sodium bagel breakfast discussed in blog post written around image

Bagel Spreads & Fillings

Smoked salmon, cured meats, and flavored spreads are commonly used with bagels and are typically high in sodium. 

For example, 2 oz of smoked salmon has a whopping 680 milligrams of sodium.

Boiling in Salted Water

Did you know that traditional bagel recipes often call for boiling the dough in salted water before baking? This step adds the signature “crust” on bagels, but adds extra sodium.

Tips for Low Sodium Bagels

Check Nutrition Labels for Sodium

Choose bagels with less sodium. There are big differences in sodium by bagel brand.

Here are several options organized from low to high sodium content: 

Choose Low Sodium Spreads

Make your own spreads such as Greek yogurt with herbs, homemade hummus or peanut butter for a flavorful low sodium spread.

Honey, jam & jelly are also low in sodium. These sweet bagel toppings do have added sugar, so be sure to count that in your daily sugar goals!

Image of bagel with knife and low sodium bagel spreads recommended in the article listed next to image.

Use Fresh Toppings

Top your bagel with fresh avocado, tomato, cucumber, spinach,mushrooms or even a quick pickled veggies which are naturally low in sodium.

Choose a Smaller Portion

Consider going for the “mini bagel” version, half a bagel or “bagel thins” to reduce the amount of sodium you eat.

  • Regular Bagel: 443 mg of sodium per 1 bagel (105 g)
  • Half a Bagel: 221 mg of sodium per half a bagel (53 g)
  • Mini Bagel: 110 mg of sodium per 1 mini bagel (26 g)
  • Bagel Thin: 194 mg of sodium per 1 bagel thin (46 g)

Will a “mini bagel” fill me up!?

To make your meal more balanced and filling with a smaller bagel portion, consider adding some fruit, eggs, or spreads. This way, you’ll get enough nutrients while keeping your bagel lower in sodium!

Opt for a Whole Grain Bagel

Choose whole grain bagels, which have more fiber. This helps improve the overall nutritional quality of your meal!

For example, a regular plain bagel has about 2 grams of finer. Compare this to a whole wheat bagel which has about 4 grams of fiber.

Tips for a Healthy Breakfast

Eating a healthy breakfast is a great way to start your day. Of course, an overall healthy diet is about ALL the foods you eat. Not just choosing low sodium bagels.

Here are some simple tips based on the Dietary Guidelines for Americans (DGAs) and MyPlate.

Make (at least!) Half Of Your Plate Fruits & Vegetables

Select whole fruits and include vegetables of all types and colors.

Make Half Of Your Grains Whole

Choose whole grain options like whole wheat bagels or bread, oatmeal, and brown rice instead of white bread or rice.

Image showing the anatomy of a low sodium meal

Choose Lean Proteins

Select protein sources lower in fat and vary your routine. Healthy breakfast proteins include peanut or other nut butters, low-fat or fat-free yogurt and milk or eggs.

Breakfast proteins like bacon, sausage and ham are higher in fat and sodium.

Select Low Fat Dairy

Choose fat-free or low-fat milk, yogurt, and cheese (or lactose-free or plant-based options if you choose!).

How to Fit Bagels In a Healthy Diet

Remember, the secret to a nutritious meal is to eat foods from multiple food groups. By following these tips, you can create a breakfast that not only satisfies your taste for bagels but also provides a balanced start to your day. The key is variety and moderation. Even small changes, like choosing a whole wheat bagel or adding some fresh fruit, can make a big difference in the overall nutritional value of your breakfast. 

Happy (and healthy) bagel eating!

Melanie

Author

  • Melanie Betz MS, RD, CSR, FNKF, FAND is a nationally recognized kidney stone expert and dietitian with over 12 years of experience. She is the Founder & CEO of Melanie Betz Nutrition, LLC & The Kidney Dietitian blog that and has helped thousands of people prevent kidney stones with food. As a leader in the field, she has published her research and speaks at numerous local, state and national professional conferences about kidney nutrition. She also holds an elected or appointed position in the National Kidney Foundation, Renal Practice Group, American Kidney Fund and the National Kidney Foundation of Illinois. More about Melanie & The Kidney Dietitian.

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2 thoughts on “Low Sodium Bagels: Tips & Swaps for a Healthy Breakfast”

  1. I get mine into bagel store. I guess there’s somebody there that would know how much salt they’re using but probably not exactly. does it do any good to take the insides out of a bagel, not completely but most of the way. for carbohydrate reasons I take the bread out of the inside of the bagel, then I pretty much replace the insides with whatever, chicken salad, cream cheese, sun butter etc.

    1. Melanie Betz MS, RD, CSR, FAND, FNKF

      Hi Gerry! It can be hard to know exactly how much salt is in products from a local bakery – but it is a pretty safe assumption it is close to something commericially produced of the same size/flavor in this case. Taking out the insides would save some sodium.

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