Grains and snacks
Bagel calories and nutrition
One medium plain bagel (105 g) has 277 calories, with 11 g of protein, 55 g of carbs and 1.4 g of fat. That is 264 calories per 100 g.
Plain enriched bagel. Data: USDA FoodData Central, “Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)”. Plain enriched bagel with calcium propionate; USDA’s category also includes onion, poppy and sesame styles. Cream cheese, butter and fillings are excluded.
Serving size
1 medium bagel · 105 g
277 calories
- Protein
- 11 g16% of calories · 22% DV
- Carbs
- 55 g79% of calories · 20% DV
- Fat
- 1.4 g5% of calories · 2% DV
- Fiber
- 1.7 g
- Sugars
- 8.9 g
- Saturated fat
- 0.4 g
- Sodium
- 443 mg
Calories in bagel by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium bagel105 g | 277 | 11 g | 55 g | 1.4 g |
| 1 small bagel69 g | 182 | 7.3 g | 36 g | 0.9 g |
| 1 mini bagel26 g | 69 | 2.7 g | 14 g | 0.3 g |
| 1 large bagel131 g | 346 | 14 g | 69 g | 1.7 g |
| 100 g100 g | 264 | 11 g | 52 g | 1.3 g |
Serving weights are USDA’s household measures for this food.
Bagel nutrition facts
Per 100 g, 264 calories: 16% from protein, 79% from carbs and 5% from fat.
| Nutrient | Per 100 g | Per serving1 medium bagel · 105 g | % Daily Value |
|---|---|---|---|
| Calories | 264 | 277 | – |
| Total fat | 1.3 g | 1.4 g | 2% |
| Saturated fat | 0.4 g | 0.4 g | 2% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 422 mg | 443 mg | 19% |
| Total carbohydrate | 52 g | 55 g | 20% |
| Dietary fiber | 1.6 g | 1.7 g | 6% |
| Total sugars | 8.4 g | 8.9 g | – |
| Protein | 11 g | 11 g | 22% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Calcium | 219 mg | 230 mg | 18% |
| Iron | 3.6 mg | 3.7 mg | 21% |
| Potassium | 107 mg | 112 mg | 2% |
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
% Daily Value is per serving (1 medium bagel), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So one medium plain bagel (277 calories) takes about 87 minutes of walking, roughly 9,900 steps.
Compare calories by serving
One medium plain bagel has 277 calories, 193 more calories than one regular slice of sourdough bread (84 calories). The portions weigh 105 g and 31 g, respectively.
Related foods to explore
Bagel questions
How much protein is in one medium plain bagel?
One medium plain bagel (105 g) has 11 g of protein, 22% of the 50 g Daily Value. That is 11 g per 100 g.
How many calories are in one small plain bagel?
One small plain bagel (69 g) has 182 calories: 0.9 g fat, 36 g carbs (1.1 g of it fiber) and 7.3 g protein.
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- U.S. Department of Agriculture, FoodData Central: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) (FDC ID 174899, SR Legacy, published 2019-04-01).
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated