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.
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Table of Contents
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.
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:
- Pepperidge Farm Mini Bagels: 1 mini bagel (40 g) – 130 mg of sodium
- Thomas’ Plain Bagel Thins*: 1 mini bagel (46 g) – 210 mg of sodium
- David’s Deli Pre-Sliced Plain Bagels: 1 bagel (81 g) – 250 mg of sodium
- 365 by Whole Foods Plain Bagels*: 1 bagel (85 g) – 290 mg of sodium
- Jewel Plain Bagels: 1 bagel (94 g) – 320 mg of sodium
- Pepperidge Farm Plain Bagels: 1 bagel (99 g) – 330 mg of sodium
- Thomas’ Whole Wheat Bagels: 1 bagel (95 g) – 350 mg of sodium
- Dave’s Killer Bread Epic Everything Original Bagels: 1 bagel (95 g) – 350 mg of sodium
- Thomas’ Plain Bagels: 1 bagel (95 g) – 450 mg of sodium
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!
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.
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
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.
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.