If you're a bagel lover and looking for a sweet twist, you might want to try the Sweet Hawaiian Bagel. This 85-gram bagel has a calorie count of 220, making it a considerable option for breakfast or snacks.

Apart from its taste, it's also essential to look at its nutritional value. The Sweet Hawaiian Bagel has a fair amount of carbohydrates, fat, and protein content. Check out the following sections to learn more about its nutritional value!

In this article, we'll explore some ways to make your bagel more nutritious by sharing some healthy topping ideas and meal prep recipes!

Calories and Serving Size

As mentioned, the Sweet Hawaiian Bagel has 220 calories. This caloric value is reasonable for an 85-gram serving size. However, it's important to note that consuming other toppings or spreads with the bagel can increase the calorie count. To make sure you're aware of how much calories you're taking in, consider measuring your toppings and spreads or using healthy alternatives.

Carbohydrates and Fiber Content

The Sweet Hawaiian Bagel has 44 grams of carbohydrates and only 1 gram of fiber. While the carb content is relatively high, adding high-fiber toppings like avocado or spinach can help balance the nutrient intake. Fiber is essential for digestion and can make you feel full for longer periods, which can aid in weight loss or management. Consider adding more vegetables, fruits, and whole grains to your diet to increase your fiber intake.

Fat and Protein Content

With 5 grams of fat and 8 grams of protein, the Sweet Hawaiian Bagel can be a good source of both. However, it's important to note that the fat content is from the refined flour used in making the bagel. Consuming too much refined flour can cause inflammation and other health issues. To avoid this, try to keep track of your daily intake of refined flour and balance it with other nutrients like whole grains, healthy fats, and protein-rich foods.

Sugars and Sodium Content

The Sweet Hawaiian Bagel has 11 grams of sugar and 330 milligrams of sodium. While the sugar content is a little high, the sodium content is relatively low for bread products. However, it's still essential to be mindful of your daily intake of sugar and sodium. Limit the use of salt and sugar when preparing your meals and choose low-sodium and no-added sugar alternatives.

Vitamin and Mineral Content

The Sweet Hawaiian Bagel has a fair amount of nutrients like iron, thiamine, and niacin. However, it's important to note that the bagel lacks essential nutrients like vitamins A, C, and D, and calcium. To ensure your body is getting all the essential nutrients it needs, consider adding more fruits, vegetables, dairy, and lean protein to your diet.

Allergen Information

The Sweet Hawaiian Bagel contains wheat and gluten. If you have celiac disease or gluten sensitivity, it's best to avoid consuming the bagel. It's always important to read the label before consuming any food products, especially if you have allergies or dietary restrictions.

Glycemic Index

The glycemic index (GI) of the Sweet Hawaiian Bagel is 67. GI is a measure of how fast a food raises your blood sugar levels. A high GI can cause a spike in energy followed by a crash, which can make you feel tired, hungry, and irritable. Consider eating low GI foods and balancing the intake of high GI foods to maintain stable blood sugar levels.

Healthy Breakfast Ideas

Instead of adding sugary spreads like jam or honey, top your bagel with some smashed avocado and a poached egg. You can also create a breakfast sandwich by adding some turkey bacon, tomato, and lettuce. Another idea is to slice the bagel in half and toast it. Drizzle with some organic honey and sprinkle some cinnamon on top for a sweet and healthy breakfast treat.

Meal Prep Recipes

Instead of just consuming the bagel as is, you can create a healthy meal by pairing it with some protein and healthy fats. For instance, you can make a sandwich by adding some hummus, roasted turkey, and some lettuce. Another idea is to create a healthy pizza bagel by topping it with some marinara sauce, chopped vegetables, and some shredded mozzarella cheese. Pop it in the oven and bake for a few minutes.

Healthy Topping Ideas

Instead of going for high-sugar toppings, consider adding some healthy fats and protein to your bagel. Some good topping ideas are mashed avocado, sliced turkey breast, hummus, smoked salmon, sliced hard-boiled eggs, or sliced tomato and cucumber. You can also use low-fat cream cheese or almond butter and sprinkle some chia seeds and berries to add some sweetness.