12-grain bagel
Medium GI
GL 39.6 per typical piece (120 g) · GL 33 per 100 g
- Contains whole grains and seeds
- Moderate glycemic load
12-grain bagel has a glycemic index of 65, lower than plain Bagel half (72). One typical piece (120 g) adds a glycemic load of 39.6.
Updated Jul 13, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Cauliflower flats offer a significantly lower GL of 1 compared to 33, providing a much flatter glucose response while serving as a functional bread alternative.
Cauliflower rounds (baked, made from riced cauliflower and eggs) - GL 2.7 per 100 g These crackers provide a crunchy, grain-based texture similar to a bagel but with a drastically lower GL of 2, helping to prevent blood sugar spikes.
Flaxseed crackers - Stuffed cabbage rolls with lentilsGL 4 per 100 g This wrap is a nutrient-dense alternative that keeps the GL at 4, offering a much more stable energy release than the high-GL 12-grain bagel.
Forms of Bagel half
- GI 72 · GL 37 per 100 g
Bagel half - GI 35 · GL 6 per 100 g low sodiumhigh protein
High protein low sodium bagel - High protein bagelGI 65 · GL 27 per 100 g high protein
- GI 65 · GL 31 per 100 g multigrain
Multigrain bagel half - GI 72 · GL 35 per 100 g cheddarjalapeno
Cheddar and jalapeno bagel - GI 72 · GL 36 per 100 g rosemaryparmesan
Rosemary Parmesan Bagel - Blueberry bagelGI 72 · GL 37 per 100 g blueberry
- +5 more
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
12-grain bagel is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 260 kcal |
| Carbohydrates | 50 g |
| Sugars (Total) | 5 g |
| Natural | 3 g |
| Added | 2 g |
| Fiber | 4 g |
| Soluble | 1.2 g |
| Insoluble | 2.8 g |
| Protein | 9 g |
| Fat | 3.5 g |
| Saturated | 0.5 g |
| Unsaturated | 2.5 g |
| Sodium | 400 mg |
Processing Level
Why this score?
- Contains whole grains and seeds
- Moderate fiber content
- Moderate glycemic load
- Processed flour and added sugars
- High sodium content
Calculate the glycemic load of a meal with 12-grain bagel
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of 12-grain bagel?
12-grain bagel has a glycemic index of 65 (Moderate). One typical piece (120 g) has a glycemic load of 39.6; per 100 g the glycemic load is 33.
Is 12-grain bagel good for people with insulin resistance?
12-grain bagel has a medium glycemic index (65). It fits in moderation, ideally with protein or fat; a lower-load alternative is Cauliflower rounds (baked, made from riced cauliflower and eggs).
Which form of Bagel half has the lowest glycemic load?
Among the forms of Bagel half in this database, High protein low sodium bagel has the lowest glycemic load (6 per 100 g).
Check 12-grain bagel in the Logi app, with your portion.
