Bagel, Breakfast & Hard Boiled Egg
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 46.76 g | 17% |
| Net Carbohydrates | 41.93 g | 17% |
| Sugars | 16.82 g | 48% |
| Added Sugars | 5.64 g | 11% |
| Dietary Fiber | 4.83 g | 17% |
| Protein | 15.79 g | 32% |
| Total Fat | 14.22 g | 18% |
| Saturated Fat | 2.92 g | 15% |
| Monounsaturated Fat | 5.96 g | - |
| Polyunsaturated Fat | 3.48 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 186.5 mg | 62% |
| Vitamins | ||
| Vitamin A | 77.1 mcg | 9% |
| Vitamin C | 6.31 mg | 7% |
| Vitamin D | 1.09 mcg | 5% |
| Minerals | ||
| Sodium | 355.63 mg | 15% |
| Potassium | 474.7 mg | 10% |
| Calcium | 45.22 mg | 3% |
| Magnesium | 70.6 mg | 17% |
| Iron | 2.5 mg | 14% |
| Zinc | 1.66 mg | 15% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
9%
Vitamin C
7%
Vitamin D
5%
Vitamin E
12%
Vitamin K
2%
Vitamin B1
23%
Vitamin B2
33%
Vitamin B3
28%
Vitamin B5
25%
Vitamin B6
26%
Vitamin B7
81%
Vitamin B9
13%
Vitamin B12
23%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
3%
Iron
14%
Magnesium
17%
Phosphorus
18%
Potassium
10%
Sodium
15%
Zinc
15%
Copper
27%
Manganese
50%
Selenium
57%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
28%
Isoleucine
34%
Valine
32%
Lysine
22%
Tryptophan
34%
Threonine
29%
Phenylalanine
48%
Methionine
36%
Histidine
29%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 369 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
54 min
Jogging
47 min
Cycling
48 min
Walking
1 h 27 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
A hard-boiled egg provides high-quality protein, folate, choline, and beneficial carotenoids like lutein and zeaxanthin, and its cooked protein offers significantly higher digestibility, contributing to amplified appetite and satiety responses when part of a solid breakfast. While eggs are not inherently detrimental to heart health, according to Cleveland Clinic, Harvard Health critiques bagels as processed breakfast items due to their potential negative health impacts, equating them to desserts.
1. A Doctor’S Recipe for a Healthy Breakfast - Harvard Health
Source: Harvard Health, 2017
Summary: Bagels are critiqued as typical breakfast offerings, equating them to desserts due to their processed nature and potential negative health impacts.
Read More: https://www.health.harvard.edu/blog/a-doctors-recipe-for-a-healthy-breakfast-2017100612479
2. A Review of the Evidence Surrounding the Effects of Breakfast Consumption on Mechanisms of Weight Management.
Source: PubMed
Summary: Breakfast meals containing sufficient protein and kilocalories, presented as solid foods, significantly amplify appetite and satiety responses compared to skipping breakfast.
Read More: https://pubmed.ncbi.nlm.nih.gov/30204837/
3. Are Hard-Boiled Eggs a Healthy Snack?
Source: Medical News Today, 2025
Summary: Hard-boiled eggs are a healthy, convenient, and nutritious snack, providing high-quality protein, folate, choline, vitamin A, and beneficial carotenoids like lutein and zeaxanthin.
Read More: https://www.medicalnewstoday.com/articles/are-hard-boiled-eggs-good-for-you
4. Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques.
Source: PubMed
Summary: Cooked egg protein has a true ileal digestibility which is significantly higher than that of raw egg protein.
Read More: https://pubmed.ncbi.nlm.nih.gov/9772141/
5. How Eggs Affect Cholesterol and Your Heart
Source: Cleveland Clinic
Summary: Eggs are not inherently detrimental to heart health, with their impact depending on consumption frequency, preparation methods, and the presence of other saturated fat sources in the diet.
Read More: https://health.clevelandclinic.org/how-many-eggs-can-you-eat-on-a-heart-healthy-diet
