Calories in Bagel, whole grain white
Generic food Bread and Baked Goods
This record duplicates Bagels, whole grain white from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Bagel, whole grain white contains 250 kcal per 100 g. A typical serving of 1 large (131 g) provides about 328 kcal.
Roughly 78% of its calories come from carbohydrates, with 16% from protein and 6% from fat (estimated with general energy factors).
That is close to the median for bagels and english muffins on FoodFactly (250 kcal per 100 g).
100 g provides 52% of the Daily Value for selenium, 34% of the Daily Value for Thiamin (B1) and 27% of the Daily Value for Folate (B9).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 250 kcal | |
| Total fat C | 1.5 g | 2% |
| Saturated fat C | 0 g | 0% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 439 mg | 19% |
| Total carbohydrates C | 48.9 g | 18% |
| Dietary fiber C | 4.1 g | 15% |
| Total sugars C | 6.1 g | |
| Protein C | 10.2 g | 20% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.32 mg | 2% |
| Vitamin K C | 1.5 µg | 1% |
| Thiamin (B1) C | 0.4 mg | 34% |
| Riboflavin (B2) C | 0.21 mg | 16% |
| Niacin (B3) C | 3.4 mg | 21% |
| Vitamin B6 C | 0.15 mg | 9% |
| Folate (B9) C | 108 µg | 27% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 9.8 mg | 2% |
| Calcium C | 105 mg | 8% |
| Iron C | 2.8 mg | 15% |
| Magnesium C | 51 mg | 12% |
| Phosphorus C | 142 mg | 11% |
| Potassium C | 165 mg | 4% |
| Zinc C | 1.1 mg | 10% |
| Copper C | 0.18 mg | 19% |
| Selenium C | 28.7 µg | 52% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 16%
- Carbohydrates 78%
- Fat 6%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein10.2 gin the top quarter of bagels and english muffins (median 8.9 g)
- Sugars6.1 gbelow the median for bagels and english muffins (median 7.3 g)
- Fat1.5 gin the lowest quarter of bagels and english muffins (median 1.8 g)
- Saturated fat0 gin the lowest quarter of bagels and english muffins (median 0.29 g)
- Sodium439 mgin the top quarter of bagels and english muffins (median 398 mg)
- Protein per 100 kcal4.1 gprotein density, useful for comparing foods with different calorie levels
- Water37.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.29 g |
|---|---|
| Polyunsaturated fat C | 0.94 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.86 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0 g |
| SFA 18:0 C | 0 g |
| MUFA 18:1 C | 0.28 g |
| PUFA 18:3 C | 0.076 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.008 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.005 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 2 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 88 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 37.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 46 µg |
| Folate, food C | 31 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Bagel
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bagel | 264 | 10.6 g | 52.4 g | 1.3 g |
| Bagel, with raisins | 268 | 9.8 g | 55.1 g | 1.2 g |
| Bagel, with fruit other than raisins | 243 | 9.6 g | 48.4 g | 1.3 g |
| Bagel, whole wheat | 250 | 10.2 g | 48.9 g | 1.5 g |
| Bagel, wheat, with raisins | 255 | 9.5 g | 51.9 g | 1.4 g |
| Bagel, whole wheat, with raisins | 255 | 9.5 g | 51.9 g | 1.4 g |
| Bagel, wheat, with fruit and nuts | 263 | 9.5 g | 50.8 g | 2.8 g |
| Bagel, wheat bran | 250 | 10.2 g | 48.9 g | 1.5 g |
| Bagel, pumpernickel | 250 | 10.2 g | 48.9 g | 1.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bagels, wheat | 250 | 10.2 g | 48.9 g | 1.5 g |
| Muffin, English, with fruit other than raisins | 244 | 9.3 g | 47.6 g | 1.8 g |
| White bread | 266 | 8.9 g | 49.4 g | 3.3 g |
| Muffin, English, wheat or cracked wheat, with raisins | 230 | 8.2 g | 47.9 g | 1.8 g |
| Muffin, English, whole wheat, with raisins | 230 | 8.2 g | 47.9 g | 1.8 g |
| Bread, white with whole wheat swirl | 260 | 10.9 g | 46.2 g | 3.6 g |
| Rolls, hamburger or hot dog, wheat/cracked wheat | 269 | 11.7 g | 47.3 g | 3.6 g |
| Roll, wheat or cracked wheat, hot dog bun | 269 | 11.7 g | 47.3 g | 3.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in bagel?
100 g of bagel has 250 kcal. 1 large (131 g): about 328 kcal. 1 miniature (26 g): about 65 kcal. 1 Bagel Thin (46 g): about 115 kcal.
Is bagel high in protein?
Bagel contains 10.2 g of protein per 100 g (20% of the 50 g Daily Value), or 13.4 g in 1 large (131 g). About 16% of its calories come from protein. Compared with other bagels and english muffins, that is among the highest quarter (median 8.9 g).
How many carbs are in bagel?
Bagel has 48.9 g of total carbohydrates per 100 g, including 4.1 g of fiber and 6.1 g of sugars.
How much fat is in bagel?
Bagel contains 1.5 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does bagel contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (52% DV), Thiamin (B1) (34% DV), Folate (B9) (27% DV), Niacin (B3) (21% DV) and copper (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in bagel?
100 g contains 439 mg of sodium, 19% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707708. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.