KETO VERDICTAVOID
Bagels are extremely high-carb (~50g net per 100g). A single bagel (85–100g) typically delivers 40–50g net carbs—enough to exhaust most daily keto budgets. Best avoided; use low-carb substitutes instead.
Is Bagel Keto?
Bread & Baked
Bagels are extremely high-carb (~50g net per 100g). A single bagel (85–100g) typically delivers 40–50g net carbs—enough to exhaust most daily keto budgets. Best avoided; use low-carb substitutes instead.
- Net carbs (100g)50g
- Protein (100g)10g
- Fat (100g)1.5g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
50g
Total Carbs
54g
Fiber
4g
Protein
10g
Fat
1.5g
Calories
272
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Not suitable for keto: very high net carbs per 100g and per serving
- Refined wheat starch drives a high glycemic response
- Even half a bagel (~20–25g net) strains strict keto limits
- Low fat and modest protein yield a poor keto macro profile
- Toppings often add extra carbs (sweet spreads, honey, etc.)
- Choose low-carb bread alternatives for a similar experience
HEALTH BENEFITS
- May provide B vitamins (enriched flour) and selenium
- Contains some dietary fiber depending on the variety
- Whole-grain versions can offer more micronutrients (still high-carb)
- Convenient energy source for non-keto dietary patterns
- Can be a vehicle for protein/fat-rich toppings (not keto-compatible overall)
PREPARATION SUGGESTIONS
AVOID COMPLETELY
Skip bagels on keto; even small portions can disrupt ketosis.
KETO BAGEL ALTERNATIVE
Make almond-flour–based bagels (with egg and cream cheese) at ~2–4g net carbs each.
BAGEL-INSPIRED BREAKFAST
Build a plate with cream-cheese, salmon, cucumber, and caper-like flavors—no bread needed.
EGG MUFFIN ROUNDS
Bake egg-and-cheese muffin rounds as a sturdy base for breakfast sandwiches.