Bagel Nutrition Facts: Calories, Vitamins & Minerals
Bagel nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: one, 100 g |
|---|---|---|
| Calories | 250 kcal | 250 kcal |
| Energy (kilojoules) | 1,046 kJ | 1,046 kJ |
| Protein | 10 g | 10 g |
| Fat | 1.6 g | 1.6 g |
| incl. saturated | 0.3 g | 0.3 g |
| Total carbohydrates | 50 g | 50 g |
| incl. sugars | 5 g | 5 g |
| incl. fiber | 2.2 g | 2.2 g |
| Salt | 1.1 g | 1.1 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
250 kcal (1,046 kJ) per 100 g · P/F/C 10/1.6/50 g
Serving (one, 100 g) — 250 kcal (1,046 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: low salt: medium fiber: low
Are bagels healthy?
In moderation. Bagels sit in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Protein: 10 g per serving — 18% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Little fiber: 2.2 g per 100 g.
- Salt: 1.1 g per serving — 22% of the 5 g a day the WHO sets as the maximum.
A typical serving (one, 100 g) has 250 kcal, 10 g protein, 1.6 g fat and 50 g carbs. Other weights in the table.
A healthier swap at the same calories: whole wheat bread (110 g): +5.5 g fiber.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
A bagel is dense, boiled-then-baked bread — one large bagel can equal three or four slices of bread in calories.
protein 16%fat 6%carbs 78%
Vitamins and minerals in bagel
Per 100 g, the standouts are thiamin — 0.54 mg, 45% of the Daily Value; folate — 134 mcg, 34% of the Daily Value; niacin — 4.6 mg, 28% of the Daily Value.
| Nutrient | Per 100 g | Serving: one, 100 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.54 mg | 0.54 mg | 45% |
| Riboflavin (B2) | 0.32 mg | 0.32 mg | 24% |
| Niacin (B3) | 4.6 mg | 4.6 mg | 28% |
| Vitamin B6 | 0.05 mg | 0.05 mg | 3% |
| Folate (B9) | 134 mcg | 134 mcg | 34% |
| Potassium | 101 mg | 101 mg | 2% |
| Magnesium | 29 mg | 29 mg | 7% |
| Phosphorus | 96 mg | 96 mg | 8% |
| Iron | 3.6 mg | 3.6 mg | 20% |
| Zinc | 0.88 mg | 0.88 mg | 8% |
| Copper | 0.16 mg | 0.16 mg | 18% |
| Manganese | 0.54 mg | 0.54 mg | 23% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)” (FDC ID 175049, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Bagel calories by weight, 50–300 g
150 g of bagel has 375 calories and 200 g has 500. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 125 | 5 / 0.8 / 25 | 1.1 |
| 100 g — typical serving | 250 | 10 / 1.6 / 50 | 2.2 |
| 150 g | 375 | 15 / 2.4 / 75 | 3.3 |
| 200 g | 500 | 20 / 3.2 / 100 | 4.4 |
| 250 g | 625 | 25 / 4 / 126 | 5.5 |
| 300 g | 750 | 30 / 4.8 / 151 | 6.6 |
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Bagel: more nutrition highlights
They have 2.2 g of fiber per serving — roughly 9% of the 25 g a day most adults fall short of.
How much movement is one serving?
A 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
Why swap: bagels have a fair amount of salt (1.1 g per 100 g), almost no fiber (2.2 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Whole Wheat Bread — 110 g, 253 kcal: +5.5 g fiber.
- Rye Bread — 120 g, 252 kcal: +4.8 g fiber.
Bagel vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Whole Wheat Bread | 230 | 9 / 3 / 45 |
| Sourdough Bread | 245 | 8.5 / 1.5 / 52 |
| Focaccia | 249 | 8.8 / 7.9 / 36 |
| Bagel | 250 | 10 / 1.6 / 50 |
| Roti Telur | 250 | 7.8 / 13 / 26 |
| White Bread | 265 | 8 / 3.2 / 53 |
| Meat Pie | 271 | 8.9 / 15 / 24 |
FAQ
How many calories are in 100 g of bagel?
100 g of bagel has 250 calories, with 10 g protein, 1.6 g fat and 50 g carbohydrates (2.2 g fiber).
How many calories are in a serving of bagel?
A serving (one, 100 g) has 250 calories: 10 g protein, 1.6 g fat and 50 g carbs.
What are the macros of bagels?
Per 100 g: 10 g protein, 50 g carbs and 1.6 g fat. By calories that's about 16% protein, 78% carbs and 6% fat.
How long do you have to walk to burn a serving of bagel?
About 82 min of easy walking or 31 min of cycling for a 70 kg (154 lb) person — that's the 250 calories in a serving (one, 100 g).
What vitamins and minerals are in bagel?
Per 100 g, bagel is richest in thiamin (0.54 mg, 45% DV), folate (134 mcg, 34% DV), niacin (4.6 mg, 28% DV) — from USDA FoodData Central record 175049.
How much fiber is in bagels?
100 g of bagel has 2.2 g of fiber — 9% of the 25 g a day the WHO recommends.
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