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Are bagels keto?

Glass Jar of Peanut Butter on Wooden Cutting Board

Are Bagels Keto?

Bagels are a beloved breakfast staple for many people around the world. However, for those following a ketogenic diet, which is low in carbohydrates and high in fat, bagels may not be the best choice. In this article, we will explore whether bagels can fit into a keto diet and provide valuable insights into their nutritional composition.

The Basics of the Keto Diet

The ketogenic diet, often referred to as the keto diet, is a low-carb, high-fat diet that has gained popularity in recent years. The primary goal of this diet is to induce a state of ketosis, where the body burns fat for fuel instead of carbohydrates. To achieve ketosis, individuals following the keto diet typically consume less than 50 grams of carbohydrates per day.

The Nutritional Composition of Bagels

Bagels are typically made from refined wheat flour, which is high in carbohydrates. A standard plain bagel weighing around 100 grams contains approximately:

  • 245 calories
  • 55 grams of carbohydrates
  • 1 gram of fat
  • 9 grams of protein

These numbers clearly indicate that bagels are high in carbohydrates and low in fat, making them incompatible with the principles of a keto diet.

Impact on Ketosis

Consuming a bagel can significantly impact ketosis due to its high carbohydrate content. When carbohydrates are consumed, they are broken down into glucose, which is the body’s preferred source of energy. This glucose is then used for immediate energy needs, and any excess is stored as glycogen in the liver and muscles.

When glycogen stores are full, the body starts converting excess glucose into fat. This process inhibits the body from entering ketosis, as it continues to rely on glucose for energy instead of fat. Therefore, consuming a bagel can disrupt the metabolic state necessary for ketosis.

Alternatives for Bagel Lovers on Keto

While traditional bagels may not be suitable for a keto diet, there are several alternatives available that can satisfy bagel cravings without derailing ketosis. Some options include:

  • Cloud bread: Made from eggs, cream cheese, and cream of tartar, cloud bread is a low-carb, gluten-free alternative to traditional bagels.
  • Lettuce wraps: Using lettuce leaves as a substitute for bagels can provide a refreshing and low-carb option for sandwich fillings.
  • Almond flour bagels: By replacing refined wheat flour with almond flour, you can create a keto-friendly version of bagels that is higher in fat and lower in carbohydrates.


While bagels are undeniably delicious, they are not compatible with a ketogenic diet due to their high carbohydrate content. However, there are various alternatives available that can satisfy bagel cravings while still adhering to the principles of a keto diet. By making smart choices and exploring creative substitutes, bagel lovers can continue to enjoy their favorite breakfast treat while staying in ketosis.