THOMAS' ONION BAGELS, ONION scores 43/100 (Poor) on FoodScore, primarily due to its **ultra-processed** nature and moderate sodium content.
THOMAS' ONION BAGELS, ONION received a FoodScore of 43/100 (Poor).
This product is classified as NOVA 4, indicating it is ultra-processed.
Each serving contains 5.3g of added sugar and 431.58mg of sodium per 100g.
Compared to a generic whole-grain bagel, this option provides less fiber and more added sugar.
Consider pairing with protein and healthy fats to create a more balanced meal.
Scores -4 points above the grain category average (47/100 across 2269 foods).
Fiber
2.11g
8% of Daily Value
Protein
9.47g
19% of Daily Value
Added sugar
5.3g
11% of Daily Value
Sodium
431.58mg
19% of Daily Value
+
What it brings to the table
Fiber (2.1g)+1
Protein (9.5g)+5
Micronutrients (Iron)+2
−
What holds it back
Added sugar (5.3g)-4
Sodium (431.6mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 43
THOMAS' ONION BAGELS, ONION received a FoodScore of 43 out of 100, classifying it as 'Poor'. This score is largely influenced by its NOVA class 4 designation, indicating it is ultra-processed, which incurs a significant penalty of 10 points. While it offers some positive attributes, such as 9.47g of protein per 100g, contributing 5 bonus points, and 2.11g of fiber, adding 1 bonus point, these are offset by other nutritional factors. The product contains 5.3g of added sugar per 100g, resulting in a 4-point penalty, and 431.58mg of sodium per 100g, leading to a 1-point penalty. The use of enriched wheat flour as the primary ingredient means it lacks the higher fiber content typically found in whole-grain alternatives. Compared to a generic whole-grain bagel, this product provides less dietary fiber and a higher amount of added sugars, contributing to its lower FoodScore.
Health benefits
What the nutrients in thomas' onion bagels, onion actually do for you, grounded in established dietary science.
Source of Iron
This bagel provides 2.95mg of iron per 100g, which is 16% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and various cellular functions. Including iron-rich foods in the diet can help prevent iron deficiency and support overall energy levels. While not a primary source, it can contribute to daily iron intake, especially when consumed as part of a varied diet.
Provides Protein
With 9.47g of protein per 100g, THOMAS' ONION BAGELS contribute to your daily protein needs. Protein is vital for muscle repair and growth, enzyme production, and hormone regulation. While not as high in protein as some other breakfast options, pairing this bagel with protein-rich toppings like eggs, cheese, or nut butter can create a more satisfying and nutritionally complete meal.
Moderate Fiber Content
Each 100g serving contains 2.11g of fiber. While not a high-fiber food, this amount can contribute to daily fiber intake, which is important for digestive health and maintaining regularity. Fiber also plays a role in satiety, helping you feel fuller for longer. To increase the fiber content of your meal, consider adding vegetables or fruits as toppings.
THOMAS' ONION BAGELS, ONION scores 43/100 (Poor) on FoodScore, primarily due to its ultra-processed nature and moderate sodium content.
How to eat it
Bagels are a common breakfast or lunch item in the US, often toasted and paired with spreads. A typical portion is one bagel, which can be a substantial source of carbohydrates and calories. Common pitfalls include excessive toppings like cream cheese or butter, which can add significant fat and calories.
To improve the nutritional profile, pair your THOMAS' ONION BAGEL with protein-rich toppings such as scrambled eggs, smoked salmon, or a lean turkey slice.
Consider using a smaller amount of cream cheese or opting for lighter spread alternatives like avocado or hummus to reduce saturated fat intake.
For a more balanced meal, add a side of fruit or vegetables to increase fiber and micronutrient intake.
If managing sodium intake, be mindful of other high-sodium foods consumed throughout the day, as this bagel contributes a moderate amount of sodium.
Things to keep in mind
This product contains enriched wheat flour, which means it is not a whole-grain product. Individuals with celiac disease or gluten sensitivity should avoid this product as it contains wheat gluten. The ingredient list also includes soy lecithin, a common emulsifier derived from soy, which is an allergen for some individuals. The preservatives calcium propionate and sorbic acid are included to maintain freshness. While generally recognized as safe, some individuals may have sensitivities to these additives. The product is also classified as NOVA 4, indicating it is ultra-processed, which is a factor to consider for those aiming to reduce their intake of highly processed foods.
THOMAS' ONION BAGELS, ONION received a FoodScore of 43/100, which is considered 'Poor'. While it provides some protein and iron, its classification as an ultra-processed food and its moderate levels of added sugar and sodium contribute to this lower score. It can fit into a balanced diet when consumed in moderation and paired with nutrient-dense foods.
How does THOMAS' ONION BAGELS compare to a generic whole-grain bagel?
Compared to a generic whole-grain bagel, THOMAS' ONION BAGELS, ONION typically contains less dietary fiber and may have a higher amount of added sugars. Whole-grain bagels, such as those from Dave's Killer Bread, generally offer more fiber and a broader range of micronutrients due to the inclusion of the entire grain kernel, making them a more nutrient-dense option.
What is 'enriched wheat flour' and how does it affect the nutritional value?
Enriched wheat flour is refined flour that has had certain B vitamins (niacin, thiamin mononitrate, riboflavin, folic acid) and iron added back after processing. While this restores some nutrients, it still lacks the fiber and other beneficial compounds found in whole wheat flour. This means the product is not a whole-grain food.
What is a reasonable portion size for THOMAS' ONION BAGELS?
The declared serving size is one bagel. Given its calorie and carbohydrate content, consuming one bagel as part of a meal is a reasonable portion for many individuals. To manage overall intake, consider pairing it with lower-calorie, higher-nutrient foods and being mindful of high-calorie toppings.
Are there any allergens in THOMAS' ONION BAGELS?
Yes, THOMAS' ONION BAGELS, ONION contains wheat and soy. Individuals with allergies or sensitivities to these ingredients should avoid this product. The ingredient list explicitly states 'ENRICHED WHEAT FLOUR' and 'SOY LECITHIN'.