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
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
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.
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://www.nutrifactshub.com/foods/bagel