Bagel
Dense refined dough gives it one of the highest glycemic loads on the shelf.
FatTonic Facts
Bagel · per serving 1 plain (100g)
Avoid · strongly works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 35 | −77.0 |
| Sugar (g) | 8 | −6.4 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 10 | +7.0 |
| Glycemic index | 69 | |
| Carbs (g) | 52 | |
| Fat (g) | 2 |
Score model v1
Nutrients: USDA FoodData Central, record 174899 (Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)), public domain, checked 2 Oct 2026.
Glycemic index: 69, from one test: “Bagel, white (USA)”, Table A1 no. 101 (reference: glucose, 2 h) of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008, citing Parcell AC, Drummond MJ, Christopherson ED, Hoyt GL, Cherry JA. Glycemic and insulinemic responses to protein supplements. J Am Diet Assoc 2004; 104: 1800-4. Opened 26 Oct 2026; the 2021 edition could not be opened. Until 26 Oct 2026 this page used 72, from no recorded source.
Per 100 g (USDA record; serving 100 g): carbs 52.4, sugar 8.4, fiber 1.6, protein 10.6, fat 1.3 g.
What this means for fat-burning
Why this score: glycemic load 35 set it, −77.0 points. Source: USDA FoodData Central, FDC 174899.
Its protein content supports satiety and helps preserve muscle while you lose fat. Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Bagel scores 3, rated Avoid. It scores higher than 3% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does bagel spike insulin?
Glycemic load 35 for 1 plain (100g); FatTonic Score 3/100 — it strongly works against fat-burning.
Is bagel good for fat loss?
Avoid (3/100): bagel strongly works against fat-burning.