Are Bagels Healthier Than Doughnuts?

When faced with the choice between a bagel and a doughnut, many people assume that bagels are the healthier option. After all, doughnuts are deep-fried, sugary, and often coated with icing or sprinkles, while bagels have a reputation as a more substantial, wholesome breakfast choice. But is this assumption accurate? The reality is more nuanced than it seems. While bagels do have some nutritional advantages over doughnuts, they are not necessarily a “health food,” and the comparison depends on a variety of factors, including ingredients, portion size, toppings, and individual dietary goals. To make an informed decision, let’s take a closer look at how these two breakfast staples compare in terms of calories, macronutrients, and overall health impact.

Bagels vs. Doughnuts: Breaking Down the Calories, Carbs, and More

Calories and Macronutrient Comparison

At first glance, bagels and doughnuts may seem like polar opposites in terms of nutrition, but when we break down their caloric content, the differences are not as extreme as many people think. A plain bagel, depending on its size, can range anywhere from 250 to 400 calories, with some larger varieties even exceeding 500 calories. This is largely due to the dense carbohydrate content of bagels, which are made primarily from refined wheat flour. Doughnuts, on the other hand, vary widely in calorie count depending on their size and ingredients. A standard glazed doughnut typically contains around 250 to 300 calories, which is often comparable to or even lower than a bagel of similar size. However, doughnuts tend to be higher in fat due to the frying process, with some varieties containing 15 grams or more of fat per serving, whereas a plain bagel contains little to no fat unless toppings such as cream cheese or butter are added.

Carbohydrates are another important consideration. Bagels are almost entirely composed of carbohydrates, often providing between 50 and 70 grams per serving. The majority of these carbs come from refined flour, which means they have a high glycemic index and can cause blood sugar spikes, leading to quick energy crashes. Doughnuts also contain a significant amount of carbohydrates, usually in the range of 30 to 40 grams per serving, but the addition of fat from frying can slow down the rate at which sugar enters the bloodstream. This does not necessarily make doughnuts a healthier choice, but it does mean that the glycemic impact of a bagel might be greater than that of a doughnut, which is something to consider for those managing blood sugar levels.

Nutritional Quality and Ingredients

Beyond calories and macronutrients, the quality of ingredients in bagels and doughnuts is another critical factor in determining their health impact. Traditional bagels are made from refined flour, water, yeast, and salt, though some variations include whole wheat flour, seeds, or other nutrient-dense additions. Whole grain bagels, for instance, offer more fiber, vitamins, and minerals than their white flour counterparts, making them a healthier choice. On the other hand, many commercially available bagels contain added sugar, preservatives, and excessive sodium, which can negate some of their potential health benefits.

Doughnuts, as a rule, contain more sugar than bagels. In addition to the sugar used in the dough itself, they are often coated with glazes, fillings, or toppings that significantly increase their overall sugar content. A single glazed doughnut can contain 10 to 20 grams of sugar, while more elaborate varieties, such as cream-filled or frosted doughnuts, can have even higher amounts. Excess sugar consumption has been linked to various health issues, including obesity, insulin resistance, and increased risk of cardiovascular disease. That being said, bagels are not entirely free from added sugars either, as many commercial bagels contain a surprising amount of hidden sugars in the dough itself.

Another key difference between bagels and doughnuts is the method of preparation. Bagels are traditionally boiled before being baked, which gives them their characteristic chewy texture. This process does not require additional fat, meaning plain bagels contain minimal fat unless toppings are added. Doughnuts, in contrast, are deep-fried in oil, which significantly increases their fat content. The type of oil used for frying can also affect their health impact—many commercially produced doughnuts are fried in partially hydrogenated oils, which contain trans fats, a type of fat known to contribute to heart disease and inflammation. Some bakeries and brands have switched to healthier frying oils, but the presence of added fats still makes doughnuts a more calorie-dense and potentially less heart-healthy option.

Toppings and Add-Ons: The Game Changer

One of the biggest determining factors in whether a bagel or a doughnut is healthier comes down to what is added to them. A plain bagel might seem like a relatively harmless choice, but the story changes when you consider popular toppings. Cream cheese, butter, and flavored spreads can add hundreds of extra calories and significant amounts of saturated fat. A generous schmear of cream cheese can easily add 100 to 200 extra calories, and if you opt for flavored cream cheeses, you might also be consuming added sugars. Bagel sandwiches, often loaded with processed meats, cheeses, and high-calorie sauces, can turn what seems like a relatively nutritious option into a high-calorie meal that rivals fast food in terms of fat and sodium content.

Doughnuts, on the other hand, rarely have additional toppings beyond the glaze or fillings they are already made with, meaning their calorie content is typically fixed. While a frosted or filled doughnut will naturally be higher in sugar and fat than a plain glazed one, the lack of additional toppings means that their nutritional profile is more predictable. This is not to say that doughnuts are the better choice, but it does mean that a person opting for a plain glazed doughnut over a fully loaded bagel sandwich may actually end up consuming fewer calories and less fat.

Which One Is Healthier?

So, are bagels healthier than doughnuts? The answer depends on how you define “healthy.” If you are purely looking at calorie count, a standard doughnut and a bagel can be quite similar, with some bagels even surpassing doughnuts in calories. However, bagels generally contain less sugar and no frying-related fats, which makes them a better choice from a heart-health perspective. On the other hand, bagels have a high glycemic load, which can contribute to blood sugar spikes, particularly when made from refined flour. The real deciding factor often comes down to portion size, ingredients, and what is added to them.

For those looking to make a healthier choice, a whole wheat or multigrain bagel with a moderate portion of protein-rich toppings, such as avocado, nut butter, or a small amount of cream cheese, can be a more balanced breakfast option than a sugar-laden doughnut. However, for individuals who are watching their calorie intake, an occasional doughnut might not be the worst choice, especially if consumed in moderation. Ultimately, neither food is inherently “good” or “bad,” but understanding their nutritional differences allows for more informed decision-making based on personal health goals and dietary needs.