Grains & Starches
Bagel nutrition facts
A 1 undetermined medium bagel (3-1/2" to 4" dia) (105 g) serving of bagel provides 277 calories, 11 g protein, 55 g carbohydrate, and 1 g fat — about 16% of its calories from protein, 79% from carbohydrate, and 5% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined medium bagel (3-1/2" to 4" dia) (105 g) | Per 100 g |
|---|---|---|
| Calories | 277 | 264 |
| Protein | 11 g | 11 g |
| Total carbohydrate | 55 g | 52 g |
| Total fat | 1 g | 1 g |
Vitamins & minerals
Per serving (105 g)
- Vitamin E
- 7.83 mg
- Vitamin K
- 0.21 mcg
- Thiamin (B1)
- 0.60 mg
- Riboflavin (B2)
- 0.36 mg
- Niacin (B3)
- 4.74 mg
- Vitamin B6
- 0.07 mg
- Folate (DFE)
- 111 mcg
- Magnesium
- 30.5 mg
- Phosphorus
- 104 mg
- Zinc
- 0.87 mg
- Copper
- 0.13 mg
- Manganese
- 0.57 mg
- Selenium
- 22.6 mcg
Photo by Jorge Moncayo on Unsplash
Selecting, storing & prepping bagel
- Selecting
- A fresh bagel should feel dense and slightly chewy on the outside — bagels that feel soft and airy throughout, like regular bread, have usually skipped the boiling step that gives bagels their characteristic chew.
- Storing
- Keeps about 1-2 days at room temperature before going stale; freezes well for a few months, and slicing before freezing means individual halves can go straight into the toaster from frozen.
- Prepping
- Bagels are boiled briefly before baking, which sets the crust and is what gives them their dense, chewy texture instead of the airier crumb of regular bread.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined medium bagel (3-1/2" to 4" dia) (105 g), bagel is an excellent source of Vitamin E, Thiamin, Selenium, Niacin, Riboflavin, Folate, Manganese, Protein, and Iron and a good source of Calcium and Copper.
% of the FDA Daily Value per 1 undetermined medium bagel (3-1/2" to 4" dia) (105 g) serving.
Key metrics
Nutrient density
Per 100 kcal, bagel delivers about 6% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More calcium than 93% of foods · 100% of grains & starches
- More iron than 90% of foods · 94% of grains & starches
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest grains & starches to bagel by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like bagel are lower in some essential amino acids. Eating grains & starches together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in bagel?
- A 1 undetermined medium bagel (3-1/2" to 4" dia) (105 g) serving of bagel has about 277 calories. Per 100 g, it has 264 calories — a high calorie density.
- How much protein is in bagel?
- Bagel provides about 11 g of protein per 1 undetermined medium bagel (3-1/2" to 4" dia) (105 g) serving, which is 22% of the Daily Value — an excellent source.
- What are the macros in bagel?
- Per serving, bagel has roughly 11 g protein, 55 g carbohydrate, and 1 g fat. By calories, that is 16% protein, 79% carbohydrate, and 5% fat.
- Is bagel high in protein?
- Bagel has a protein density of about 4 g per 100 kcal, and 16% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in bagel?
- Per 1 undetermined medium bagel (3-1/2" to 4" dia) (105 g), bagel is a notable source of Vitamin E, Thiamin, Selenium, Niacin, Riboflavin, and Folate. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of bagel?
- Per 1 undetermined medium bagel (3-1/2" to 4" dia) (105 g), bagel has 277 calories, 11 g protein, 55 g carbohydrate, and 1 g fat, plus notable amounts of Vitamin E, Thiamin, Selenium, Niacin, Riboflavin, and Folate. See the full nutrition facts label above for every vitamin and mineral.
Use it
More grains & starches
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 174899 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Bagel Nutrition Facts.” https://nutrifactshub.com/foods/bagel