The average large plain bagel contains about 200 calories (sometimes up to 400 calories!) and has very little nutritional value. In order to enjoy a guilt-free bagel, opt for whole wheat or multi-grain bagels that provide some fiber, ideally 8 grams of fiber. Be wise about your bagel toppings, too, which can turn a healthy breakfast, lunch, or snack in to a high-fat nightmare. Following are some suggestions for healthy toppings.

Healthy Bagel Toppings

Low-fat or fat-free cream cheese
Spreadable processed cheese wedges, such as Laughing Cow
Tub margarine that does not contain partially hydrogenated oil (stick margarines contain PHO)
Fat-free ricotta cheese or cottage cheese
Reduced-fat cheeses, such as cheddar
Lean lunch meats, ham, or turkey
Peanut butter or other nut butters
Hummus or other bean dips
Marmite or Vegamite (Yeast-based savory spread)
Low-sugar jams
Smoked salmon or tuna fish

*This list comes from Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love.

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