High-Protein Bagels Compared: Protein, Net Carbs and Ingredients

Among the plain high-protein bagels we compared, LowCarb Avenue’s sourdough bagel has the most protein per bagel (25g), while ThinSlim, Hero and Sola have fewer net carbs (0 to 5g versus our 9g). A regular Thomas’ plain bagel, by comparison, has 9g of protein and 44g of net carbs. The right choice depends on whether you care most about protein, net carbs, calories, price or a short ingredient list [1][2][3][4][5].

Disclosure: LowCarb Avenue makes one of the bagels in this comparison. We used each brand’s published Nutrition Facts, checked on October 21, 2026, and we show where other bagels beat ours. Labels and prices change, so check the package before you buy.

How do high-protein bagels compare?

We chose widely available plain bagels that are sold as high protein or low carb, plus one regular bagel for reference. All values are per bagel, as listed on each label.

Per bagel	LowCarb Avenue Sourdough	Hero Classic Plain	Sola Plain	ThinSlim Plain	Thomas’ Plain (regular)
Bagel weight	86g	75g	about 85g*	about 57g*	about 85g*
Calories	180	130	110	90	240
Total carbohydrate	16g	25g	35g	14g	47g
Dietary fiber	7g	21g	30g	14g	3g
Net carbs	9g	4g	5g	0g	44g
Protein	25g	19g	15g	14g	9g
Protein per 100g of bagel	29.1g	25.3g	about 17.6g	about 24.6g	about 10.6g
Protein per 100 calories	13.9g	14.6g	13.6g	15.6g	3.8g
Total sugars	0g	0g	1g	0g	6g
Contains	Wheat	Wheat, sesame	Wheat	Wheat	Wheat, sesame
Pack	3 bagels, $10.99 online plus shipping	5 bagels, 13.2oz	4 bagels, 12oz, $6.48 at H-E-B	6 bagels, 12oz, $9.98 at H-E-B	6 bagels, 18oz, $3.97 at H-E-B

Sources: LowCarb Avenue product label [1]; Hero manufacturer sell sheet [2]; H-E-B product pages for Sola, ThinSlim and Thomas’ [3][4][5], all accessed October 21, 2026. *Weight estimated by dividing the net package weight by the number of bagels. Prices are a single retailer’s listed price on that date and vary by store.

Which high-protein bagel wins on each measure?

• Most protein per bagel: LowCarb Avenue (25g).
• Most protein per calorie: ThinSlim (15.6g per 100 calories), closely followed by Hero, LowCarb Avenue and Sola, which are all within about 2g of each other.
• Fewest net carbs: ThinSlim (0g), then Hero (4g) and Sola (5g). LowCarb Avenue has 9g.
• Fewest calories: ThinSlim (90), then Sola (110).
• Lowest price per bagel: the regular Thomas’ bagel, by a wide margin.
• Shortest ingredient list: LowCarb Avenue, with six ingredients.

Every high-protein bagel in this group is a big step down in net carbs from a regular bagel. A typical plain bagel has about 44g of net carbs, more than three slices of white bread at about 13g each.

Why do the fiber numbers vary so much?

The biggest difference between these bagels is how they get their fiber. Fiber is what makes the net carb number low, so it is worth a closer look.

• LowCarb Avenue: water, high-fiber wheat flour, wheat protein, sourdough starter, olive oil and sea salt [1].
• Hero: wheat starch, wheat protein, fava bean protein, Jerusalem artichoke fiber, rice flour and olive oil, among others [2].
• Sola: modified wheat starch, wheat gluten, agave fiber, wheat protein and flaxseed fiber, among others [3].
• ThinSlim: wheat protein isolate, vital wheat gluten, oat fiber, modified wheat starch, flaxseed meal and chicory root, among others [4].

Modified wheat starch, oat fiber, agave fiber and chicory root are concentrated fibers that bakers add to a dough. The FDA counts certain isolated fibers as dietary fiber on the label only if it has found that they have a beneficial effect on health [6]. These fibers are a legitimate way to lower net carbs, but they make a bagel’s fiber count less comparable to the fiber in whole foods. Some people also find large amounts of added fiber cause gas or bloating. Our article on added fibers in keto bread explains which ones to look for.

Why protein matters in a bagel

A regular bagel is mostly starch. Swapping it for a high-protein bagel shifts breakfast toward protein, which tends to be more filling. A review in the American Journal of Clinical Nutrition found that higher-protein diets can improve feelings of fullness and help people preserve lean muscle while losing weight [7]. A bagel with 15 to 25g of protein covers a meaningful share of what most adults need at a meal. Our guide on how much protein you need explains daily targets.

Which bagel is right for you?

• Strict keto with a tight carb limit: a bagel with 0 to 5g of net carbs, such as ThinSlim, Hero or Sola, leaves the most room for the rest of your day.
• Highest protein at breakfast: our sourdough bagel gives you 25g in one bagel, which is helpful if you are trying to reach a protein target with fewer foods.
• Fewer added fibers: choose a bagel whose fiber comes mainly from its flour, and compare ingredient lists side by side.
• Not limiting carbs: a regular bagel costs less, but it brings far more net carbs and far less protein.

Whatever you choose, how you top your bagel matters too. Cream cheese, eggs, smoked salmon and avocado add protein and fat without many carbs, while jam and sweetened spreads add sugar quickly.

How to compare bagels fairly

1. Compare the same thing. Bagels range from about 57g to 86g or more. Look at protein per 100 calories, or per 100g when the weight is listed, as well as per bagel.
2. Calculate net carbs yourself. Subtract dietary fiber from total carbohydrate. See how we calculate net carbs for worked examples.
3. Read the ingredient list. Notice whether the fiber comes from flours or from added fiber ingredients.
4. Check allergens. Everything and sesame bagels contain sesame, and some plain bagels do too. Sesame and wheat are both major allergens that must be declared on U.S. labels [8].
5. Count the full cost. Include shipping when you order online, and freezer space if the bagels ship frozen.

None of these bagels is gluten-free. All of them are made with wheat.

A clean-label, high-protein sourdough bagel

If you want the most protein in a single bagel from a short, simple ingredient list, our low carb sourdough bagel is made for you: 25g of protein, 9g of net carbs and a real sourdough chew, baked in small batches in Frederick, Maryland, and frozen at peak freshness. Choose Plain, Sesame or Everything at lowcarbavenue.com, and read our guide to frozen shipping and storage to know what to expect.