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Bagel Nutrition Facts: Is Bagel Good for You?
An enriched plain bagel is a significant source of carbohydrates and provides a notable amount of protein. Because it is enriched, it is high in several B vitamins like Thiamin and Folate, as well as minerals like iron and selenium. However, it is also relatively high in sodium and low in dietary fiber. Whether a bagel is a healthy choice depends on the portion size, toppings, and how it fits into your overall diet.
Per 100 g · Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)
What stands out in bagel
- High in B vitamins. A 100-gram serving (about one medium bagel) is high in several B vitamins due to enrichment, providing 47% of the Daily Value (DV) for Thiamin (B1), 26% for Riboflavin (B2), 28% for Niacin (B3), and 41% for Folate.
- Source of key minerals. This portion size is high in Selenium (39% DV), Manganese (23% DV), and Iron (20% DV). It is also a good source of Calcium, providing 17% of the DV.
- Provides carbohydrates and protein. Per 100 grams, a plain bagel has 52.4 grams of carbohydrates and 10.6 grams of protein. It is very low in fat, with 1.3 grams of total fat and no cholesterol.
- High in vitamin E. A 100-gram portion of an enriched plain bagel is high in Vitamin E, supplying 50% of the Daily Value.
What to keep in mind
- A 100-gram serving contains 422 mg of sodium, which is 18% of the Daily Value.
- Bagels are low in dietary fiber, with only 1.6 grams per 100 grams, or 6% of the Daily Value.
Bagel nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 264 kcal | – |
| Protein | 10.6 g | 21% |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Monounsaturated fat | 0.39 g | – |
| Polyunsaturated fat | 0.53 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 52.4 g | 19% |
| Dietary fiber | 1.6 g | 6% |
| Total sugars | 8.4 g | – |
| Water | 33.8 g | – |
| Sodium | 422 mg | 18% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 107 mg | 2% |
| Calcium | 219 mg | 17% |
| Iron | 3.6 mg | 20% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 99 mg | 8% |
| Zinc | 0.83 mg | 8% |
| Copper | 0.13 mg | 14% |
| Manganese | 0.54 mg | 23% |
| Selenium | 21.5 mcg | 39% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 7.5 mg | 50% |
| Vitamin K | 0.2 mcg | 0% |
| Thiamin (B1) | 0.57 mg | 47% |
| Riboflavin (B2) | 0.34 mg | 26% |
| Niacin (B3) | 4.5 mg | 28% |
| Vitamin B6 | 0.07 mg | 4% |
| Folate (DFE) | 163 mcg | 41% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 14.6 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Bagel by portion
Portion size significantly affects the nutrition you receive. A small bagel (69 g) has 182 calories and 36 grams of carbs. A medium bagel (105 g), which is slightly more than the 100-gram reference serving, contains 277 calories, 55 grams of carbs, and 11 grams of protein. A large bagel (131 g) provides 346 calories and nearly 69 grams of carbohydrates. Toppings like cream cheese or butter will add calories, fat, and sodium.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 bagel | 99 g | 261 | 10.5 g | 51.9 g | 1.6 g | 1.3 g |
| 1 mini bagel (2-1/2″ dia) | 26 g | 69 | 2.8 g | 13.6 g | 0.4 g | 0.3 g |
| 1 small bagel (3″ dia) | 69 g | 182 | 7.3 g | 36.2 g | 1.1 g | 0.9 g |
| 1 medium bagel (3-1/2″ to 4″ dia) | 105 g | 277 | 11.1 g | 55 g | 1.7 g | 1.4 g |
| 1 large bagel (4-1/2″) | 131 g | 346 | 13.9 g | 68.6 g | 2.1 g | 1.7 g |
| 1 oz | 28 g | 75 | 3 g | 14.9 g | 0.5 g | 0.4 g |
How bagel compares with other grain foods
Among 18 grain foods, the data shows bagels rank highest for calcium and total sugars. They also rank high for carbohydrates (3rd) and protein (5th), but near the bottom for dietary fiber (15th). Per 100 grams, a plain bagel has a similar calorie count to white, rye, and sourdough bread. It contains more protein (10.6 g) than white bread (8.8 g) but less than whole wheat bread (12.4 g). Its dietary fiber content (1.6 g) is lower than all comparable breads, particularly rye bread (5.8 g) and whole wheat bread (6.0 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Bagel | 264 | 10.6 g | 52.4 g | 1.6 g | 1.3 g |
| White Bread | 266 | 8.8 g | 49.4 g | 2.7 g | 3.3 g |
| Rye Bread | 259 | 8.5 g | 48.3 g | 5.8 g | 3.3 g |
| Sourdough Bread | 272 | 10.8 g | 51.9 g | 2.2 g | 2.4 g |
| Whole Wheat Bread | 252 | 12.4 g | 42.7 g | 6 g | 3.5 g |
Quick answers
How many calories are in a bagel?
A medium bagel (3.5 to 4 inches) has about 277 calories. A small bagel has 182 calories, and a large one has 346 calories.
How much protein is in a plain bagel?
A medium plain bagel (105 g) contains about 11 grams of protein. A large bagel provides nearly 14 grams.
How much sugar and fiber are in a bagel?
A medium bagel has about 9 grams of total sugars and 1.7 grams of dietary fiber. This is a low amount of fiber.
When to talk to a doctor or dietitian
- Bagel contains wheat, one of the major food allergens in the US. If you have a known or suspected wheat allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- With 422 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how bagel fits your situation.
Last updated October 21, 2026