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Source of protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Oat Flour Yogurt Egg Bagel (90 g) has 176 calories. That works out to 196 calories per 100 g. It contains 23.2 g of carbs, 10.1 g of protein, 5 g of fat and 2.9 g of fiber. Its 1 mg of Manganese covers 45% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 90 g
176
KCAL / 90G
Carbs
23.2g
· 8% DV
Protein
10.1g
· 20% DV
Fat
5g
· 6% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 23% · Fat 25%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.49 g | 7% |
| Trans fat | 0.03 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 23.2 g | 8% |
| Fiber | 2.9 g | 10% |
| Protein | 10.1 g | 20% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 176 kcal |
| ½ piece (half) | 45 g | 88 kcal |
| 1 piece (small) | 55 g | 108 kcal |
| 1 serving (medium) | 90 g | 176 kcal |
| 100 g | 100 g | 196 kcal |
| 1 piece (large) | 125 g | 245 kcal |
| 1 serving (large) | 125 g | 245 kcal |
| 1 piece (jumbo) | 155 g | 304 kcal |
| 2 piece (double) | 180 g | 353 kcal |
Calculated from 196 calories per 100 g.
Mix oat flour with yogurt, egg, and a leavener until a soft dough forms, then shape it into rings. Brush the tops with egg and bake until the centers are cooked and the outside is lightly browned.
No, most quick oat flour yogurt egg bagel recipes use baking powder rather than yeast. The dough can be shaped and baked without the long proofing time needed for a traditional yeasted bagel.
A gummy center usually means the bagel was underbaked or the dough was too wet. Use thick yogurt, drain watery yogurt first, and make sure the center is fully cooked before taking the bagels out of the oven.
Yes, but regular yogurt can make the dough wetter than thick or Greek-style yogurt. If it is runny, drain it first, then add the flour gradually until the dough can hold its shape.
Usually not. Traditional bagels are boiled before baking, but this quick oat flour yogurt egg version is typically shaped and baked directly, without the boiling step.
Yes, blend plain rolled oats until they become a fine powder. A finer grind gives the dough a more even texture; measure the flour after grinding so the amount matches your recipe.
Lightly wet your hands before shaping the rings. If the dough is very loose, add oat flour a little at a time; adding too much can make the finished bagels dry and dense.
You can try an egg-free version, but the egg helps bind and structure the dough, so the texture may change. If the egg is also used as a topping, leaving it out will make the crust less glossy and brown.
Yes, freeze the bagels once they have cooled, wrapped individually or stored in a freezer-safe bag. Thaw one when needed and warm it in an oven or toaster for a better texture than microwaving.
Sesame seeds and poppy seeds are easy savory toppings. Brush the shaped bagel with egg first so they stick, or split the baked bagel and fill it with cream cheese, vegetables, or another sandwich filling.
Vitamins
Biotin
6.75µg · 23% DV
B2
0.23mg · 18% DV
B12
0.41µg · 17% DV
B1
0.18mg · 15% DV
Minerals
Manganese
1.03mg · 45% DV
Selenium
18µg · 33% DV
Phosphorus
171mg · 24% DV
Copper
0.14mg · 16% DV
Sodium
252mg · 11% DV
Potassium ⭐
167mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 176 calories in 1 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Oat flour yogurt egg bagel is a homemade, bagel-shaped bake made with oat flour, yogurt and egg. It takes inspiration from the traditional ring-shaped bread, but uses a simpler dough and is baked rather than relying on the classic bagel-making method. The result is usually tender and substantial inside, with a lightly browned outside.
Serve it split and filled with vegetables, cheese or eggs, or enjoy it plain alongside breakfast or a snack. It provides both protein and fibre, making it a filling option for a morning meal. For a lighter sandwich, add plenty of fresh vegetables and keep rich spreads modest.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.49g
MONOUNSATURATED
1.67g
POLYUNSATURATED
1.03g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.