A bagel is a dense, chewy ring of boiled-then-baked bread, usually eaten split and toasted with a topping. It is safe in pregnancy; the things to notice are the portion size and what goes on top.
Why it's good in pregnancy
A bagel is made from fortified flour, so it carries iron, folic acid and thiamine, and a wholegrain or seeded one adds useful fibre. Its mild, dense texture makes it a good vehicle for protein toppings, and plain toasted bagel is a classic first-trimester food when little else appeals.
Key nutrients
B VitaminsFortified bagel flour supplies thiamine, niacin and folic acid, which support your baby's early development.
IronA bagel provides a few milligrams of iron from fortified flour, better absorbed with a vitamin C food alongside.
FiberWholegrain or seeded bagels add fibre that helps keep digestion moving.
Serving ideas
Toasted wholegrain bagel with cream cheese and tomato
Half a bagel with peanut butter and banana
Bagel with scrambled egg and spinach
Seeded bagel with hummus and cucumber
Bagel with tinned salmon, cream cheese and dill
Safety
Safe as is; mind the topping, with cold smoked salmon and cold deli meat best avoided.One bagel equals about three slices of bread, so half may be enough.
Bagels themselves need no special handling, but the classic lox topping is cold smoked salmon, which carries a small listeria risk; use tinned salmon, hot smoked salmon or a cooked filling instead, or heat the lox through. Cream cheese is pasteurised and safe. Toast or warm bagels from a bakery display that have been out all day, and store them sealed; frozen bagels keep well for weeks. A standard bagel has 250 to 300 calories before toppings, so a half with a protein topping is often the better portion.
Common questions
Can I eat bagels during pregnancy?Yes, bagels are safe; choose wholegrain where you can and watch the portion, as one is about three slices of bread.
Is a bagel with lox safe while pregnant?Cold smoked salmon is best avoided for listeria reasons, so swap in tinned or hot smoked salmon, or heat the lox until steaming.
Are bagels with cream cheese okay in pregnancy?Yes, cream cheese is made from pasteurised milk and is safe.
Did you know?
Bagels are boiled before baking, which gives them their chewy crust and dense crumb.
Supermarket bagels have grown over the decades; today's typical bagel is roughly twice the size of a 1950s one.
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