Bagels have a bad reputation as a dieter's nightmare: one plain bagel contains 290 calories and 59 grams of carbs. Since a completely carb-free diet isn't the healthiest way to keep pounds off or maintain a healthy weight, go ahead and enjoy a warm, toasted bagel every so often. They're not all as unhealthy as everyone thinks, especially if you choose one made with whole wheat flour, whole grains, or seeds. It also depends on what spread you choose to smear on. Check out the chart below to see how they compare.

Spread
(1 oz, about 2 tbsp)
Cal. Fat/
Sat.Fat (g)
Chol. (mg) Sod. (mg) Carbs (g) Fiber (g) Sugars (g) Protein (g)
Cream cheese 100 10/6 35 105 1 0 1 2
Light cream cheese 70 6/3.5 20 140 2 0 2 2
Fat-free cream cheese 30 0/0 5 210 2 0 0 4
Whipped cream cheese 89 8.9/5.2 30 133 1.5 0 1.5 1.5
Garden vegetable cream cheese 80 7/4.5 20 160 2 0 1 2
Light garden vegetable cream cheese 70 5/3.5 20 190 2 0 2 2
Strawberry cream cheese 80 6/4 20 110 5 0 4 1
Honey nut cream cheese 80 7/4 15 105 4 0 3 1
Greek cream cheese 60 3/2 10 85 3 0 3 4
Cottage cheese, low-fat 41 1.1/.7 7 183 2.7 0 1.8 5.5
Lox (4 oz.) 132 4.9/1 26 2,260 0 0 0 20.7
Salted butter 204 23/14.6 61 164 0 0 0 .2
Earth Balance 203 22/7 0 240 0 0 0 0
Strawberry preserves 100 0/0 0 0 26 0 18 0
Butter and preserves (1 tbsp. of each) 152 11.5/7.3 30.5 93.5 13 0 9 .1
Natural peanut butter, no salt 190 16/2 0 0 7 3 1 8
Almond butter, no salt 190 16/1.5 0 0 6 4 2 7
Hummus 70 6/1 0 120 4 1 0 2
Avocado (half) 161 14/7/2.1 0 7 8.6 6.7 .7 2