Calories in Bagel
Generic food Bread and Baked Goods
Bagel contains 264 kcal per 100 g. A typical serving of 1 large (131 g) provides about 346 kcal.
Roughly 79% of its calories come from carbohydrates, with 16% from protein and 5% 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 47% of the Daily Value for Thiamin (B1), 41% of the Daily Value for Folate (B9) and 39% of the Daily Value for selenium.
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 | 264 kcal | |
| Total fat C | 1.3 g | 2% |
| Saturated fat C | 0.36 g | 2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 422 mg | 18% |
| Total carbohydrates C | 52.4 g | 19% |
| Dietary fiber C | 1.6 g | 6% |
| Total sugars C | 8.4 g | |
| Protein C | 10.6 g | 21% |
| 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 | 0.2 µg | 0.2% |
| Thiamin (B1) C | 0.57 mg | 47% |
| Riboflavin (B2) C | 0.34 mg | 26% |
| Niacin (B3) C | 4.5 mg | 28% |
| Vitamin B6 C | 0.07 mg | 4% |
| Folate (B9) C | 163 µg | 41% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 14.6 mg | 3% |
| Calcium C | 70 mg | 5% |
| Iron C | 3.6 mg | 20% |
| Magnesium C | 29 mg | 7% |
| Phosphorus C | 99 mg | 8% |
| Potassium C | 107 mg | 2% |
| Zinc C | 0.83 mg | 8% |
| Copper C | 0.13 mg | 14% |
| Selenium C | 21.5 µg | 39% |
% 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 79%
- Fat 5%
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
- Protein10.6 gin the top quarter of bagels and english muffins (median 8.9 g)
- Fiber1.6 gin the lowest quarter of bagels and english muffins (median 4.1 g)
- Sugars8.4 gabove the median for bagels and english muffins (median 7.3 g)
- Fat1.3 gin the lowest quarter of bagels and english muffins (median 1.8 g)
- Saturated fat0.36 gabove the median for bagels and english muffins (median 0.29 g)
- Sodium422 mgabove the median for bagels and english muffins (median 398 mg)
- Protein per 100 kcal4 gprotein density, useful for comparing foods with different calorie levels
- Water33.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.39 g |
|---|---|
| Polyunsaturated fat C | 0.53 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 | 0.5 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 | 0.004 g |
| SFA 16:0 C | 0.23 g |
| SFA 18:0 C | 0.12 g |
| MUFA 18:1 C | 0.19 g |
| PUFA 18:3 C | 0.024 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.007 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 | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 33.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 82 µg |
| Folate, food C | 24 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, 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 |
| Bagel, multigrain, with raisins | 255 | 9.5 g | 51.9 g | 1.4 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, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | 264 | 10.6 g | 52.4 g | 1.3 g |
| Bread, white, commercial | 263 | 9.5 g | 50 g | 2.8 g |
| Bagels, cinnamon-raisin | 274 | 9.8 g | 55.2 g | 1.7 g |
| Rolls, hamburger or hotdog, plain | 279 | 9.8 g | 50.1 g | 3.9 g |
| Roll, NS as to major flour | 279 | 9.8 g | 50.1 g | 3.9 g |
| Roll, white, soft | 279 | 9.8 g | 50.1 g | 3.9 g |
| Roll, white, hoagie, submarine | 279 | 9.8 g | 50.1 g | 3.9 g |
| White bread | 266 | 8.9 g | 49.4 g | 3.3 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 264 kcal. 1 large (131 g): about 346 kcal. 1 miniature (26 g): about 69 kcal. 1 Bagel Thin (46 g): about 121 kcal.
Is bagel high in protein?
Bagel contains 10.6 g of protein per 100 g (21% of the 50 g Daily Value), or 13.9 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 52.4 g of total carbohydrates per 100 g, including 1.6 g of fiber and 8.4 g of sugars.
How much fat is in bagel?
Bagel contains 1.3 g of fat per 100 g, of which 0.36 g is saturated (2% of the Daily Value).
What vitamins and minerals does bagel contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (47% DV), Folate (B9) (41% DV), selenium (39% DV), Niacin (B3) (28% DV) and Riboflavin (B2) (26% DV). The full list is in the vitamins and minerals table above.
How much sodium is in bagel?
100 g contains 422 mg of sodium, 18% 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 2707684. 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.