Bagel: Calories, Nutrition & Healthier Swaps

A bagel is dense, boiled-then-baked bread — one large bagel can equal three or four slices of bread in calories.

Bagel nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Bagel: nutrition highlights

A serving (one, 100 g) provides 10 g of protein — about 18% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 2.2 g of fiber per serving — roughly 9% of the 25 g a day most adults fall short of.

On the open Nutri-Score algorithm, bagel gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• It's low in fiber, so add vegetables, greens or beans to the plate.

How much movement is one serving?

One serving (one, 100 g) is 250 kcal — roughly 82 min of easy walking or 31 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Bagel

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Corn tortilla — 120 g, 257 kcal: −1 g salt, +5.4 g fibre.
• Rice cakes — 70 g, 266 kcal: −1 g salt.
• Bran bread — 110 g, 250 kcal: +6.6 g fibre.
• Whole Wheat Bread — 110 g, 253 kcal: +5.5 g fibre.