Calories in Bagels: Nutrition Facts & Serving Sizes
Per 0.5 piece bagel 1 serving (43g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A bagel is a dense, chewy bread roll made from yeasted wheat dough that is boiled then baked, giving it a distinctive crust. One half bagel (43g) contains 110 calories, making a full bagel around 220 calories before any toppings. Per 100g, bagels deliver 255 calories, 9.3g of protein, 54.5g of carbs, and virtually no fat. They are a solid carb source for fueling workouts or topping up energy. Bagels are notably high in folate, providing 179mcg per 100g, which supports cell production. They also contain a decent hit of iron at 4.2mg per 100g. The sodium content is worth watching at 372mg per 100g, especially if you are stacking multiple toppings. Plain bagels are relatively low in fat but dense in refined carbs, so portion size matters when tracking macros.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 0.5 piece bagel 1 serving (43g) | 109.7 | 4g | 23.4g | 0g | 2g |
| 100g | 255 | 9.3g | 54.5g | 0g | 4.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 255 | 13% |
| Protein | 9.3g | 19% |
| Total Fat | 0g | |
| Total Carbohydrates | 54.5g | 20% |
| Dietary Fiber | 4.7g | 17% |
| Sugars | 9.3g | 19% |
| Sodium | 372mg | 16% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 93mg | 7% |
| Iron | 4.2mg | 23% |
| Potassium | 176mg | 4% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 41mg | 10% |
| Phosphorus | 144mg | 12% |
| Zinc | 1.6mg | 15% |
| Selenium | 26.3mcg | 48% |
| Folate | 179mcg | 45% |
| Thiamin (B1) | 0.7mg | 58% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 4.7mg | 29% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Bagels
Bagels are one of the most popular carbohydrate sources for active people who need quick, reliable energy. The dense carb content (54.5g per 100g) makes them a practical pre-workout meal option when you need glycogen replenishment without a lot of cooking.
Protein comes in at 9.3g per 100g, which is on the higher end for bread. Pairing a bagel with a high-protein topping like eggs, smoked salmon, or cottage cheese turns it into a genuinely solid post-workout meal that covers both your carb and protein needs in one go.
Folate stands out at 179mcg per 100g. This B vitamin is critical for DNA synthesis and red blood cell formation. Iron at 4.2mg per 100g supports oxygen transport to working muscles, which matters for endurance and recovery.
Bagels are also enriched with thiamin (0.7mg) and niacin (4.7mg), both B vitamins involved in converting food into usable energy. For anyone hitting the gym consistently, keeping B vitamin intake up supports sustained energy metabolism.
The low fat content means bagels are easy to fit into a lean-bulk or body recomposition diet. The key is managing total carb load across your day and choosing toppings that add protein and healthy fats rather than excess calories.
Dietary Considerations
Bagels are not keto-friendly due to their very high carb content of 54.5g per 100g. They are suitable for vegetarians and can be vegan depending on the recipe, since plain bagels typically contain no animal products. They are not gluten-free as they are made from wheat flour. For weight loss, bagels can fit into a calorie-controlled diet but portion control is important given the calorie density. People with celiac disease or gluten sensitivity should avoid them. The sodium content (372mg per 100g) is moderate, and those monitoring sodium intake should be mindful of salty toppings adding on top of that baseline.
Daily Intake (100g)
100g of bagel provides 13% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a bagel?
A full plain bagel weighing around 86g contains approximately 220 calories. Half a bagel (43g, the USDA standard serving) contains about 110 calories. Per 100g, a bagel has 255 calories.
Is a bagel good for weight loss?
Bagels can fit into a weight loss diet if portioned carefully. They are calorie-dense at 255 calories per 100g, so eating a full bagel with heavy toppings can quickly use up a large portion of your daily calorie budget. Half a bagel with a lean protein topping is a smarter approach when cutting.
How much protein is in a bagel?
A plain bagel contains 9.3g of protein per 100g. Half a bagel (43g) provides about 4g of protein. Pairing it with eggs, smoked salmon, or cottage cheese significantly boosts the total protein of the meal.
Are bagels high in carbs?
Yes. Bagels contain 54.5g of carbs per 100g, making them one of the higher-carb bread options. This makes them a poor choice for keto or very low-carb diets, but useful for carb-loading before intense training sessions.
Are bagels healthier than bread?
Bagels and white bread are nutritionally similar per gram, but bagels are typically larger and denser, so you tend to eat more calories in one sitting. Bagels have slightly more protein (9.3g vs around 8g for white bread) but also more sodium.
Are bagels gluten-free?
Standard bagels are made from wheat flour and contain gluten. They are not suitable for people with celiac disease or gluten intolerance. Gluten-free bagel alternatives exist but tend to have a different texture and nutritional profile.
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