Foods · Bread and baked goods
Calories in bagel
Bagel: about 264 calories per 100 g. A portion of 1 medium bagel (105 g) has about 277 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 264 | 10.6 g | 52.4 g | 1.3 g |
| 1 bagel | 99 g | 261 | 10.5 g | 51.9 g | 1.3 g |
| 1 mini bagel (2-1/2" dia) | 26 g | 69 | 2.7 g | 13.6 g | 0.3 g |
| 1 small bagel (3" dia) | 69 g | 182 | 7.3 g | 36.1 g | 0.9 g |
| 1 medium bagel (3-1/2" to 4" dia) | 105 g | 277 | 11.1 g | 55 g | 1.4 g |
| 1 large bagel (4-1/2") | 131 g | 346 | 13.8 g | 68.6 g | 1.7 g |
Where the calories come from
- Protein 16%
- Carbs 79%
- Fat 5%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 264 kcal |
| Protein | 10.6 g |
| Carbohydrate | 52.4 g |
| of which sugars | 8.4 g |
| Fibre | 1.6 g |
| Fat | 1.3 g |
| of which saturated | 0.4 g |
| Cholesterol | 0 mg |
| Sodium | 422 mg |
| Potassium | 107 mg |
| Calcium | 219 mg |
| Iron | 3.6 mg |
| Water | 33.8 g |
How it compares with other bread and baked goods
Among the 12 bread and baked goods listed on this site, bagel ranks number 3 from the lowest in calories per 100 g, and number 2 from the highest in protein per 100 g.
Fewer calories per 100 g
- Whole-wheat bread 252 cal
- Pancakes 227 cal
More calories per 100 g
- Pita bread 275 cal
- White bread 290 cal
- Flour tortilla 297 cal
What 277 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of bagel (1 medium bagel, 277 calories) equals about 63 minutes of walking or 29 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in bagel (1 medium bagel)?
About 277 calories (≈). That is 1 medium bagel (105 g) of bagel, using the USDA reference value of 264 calories per 100 g.
How many calories are in 100 grams of bagel?
About 264 calories (≈). One ounce (28 g) is about 75 calories.
How much protein is in bagel?
10.6 g per 100 g, and about 16% of its calories come from protein (≈). A portion of 1 medium bagel has about 11.1 g.
Source
- USDA FoodData Central, SR Legacy: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) (FDC ID 174899)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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