How Many Calories in a Bagel? Nutrition Facts & Macros
One plain bagel (105g) has 277 calories
Protein 11.1g · Carbs 55g · Fat 1.4g
Bagels are a dense, chewy bread ring that's become a popular breakfast and lunch staple. Whether you're toasting one for breakfast, tracking macros, or wondering about the cream cheese addition, knowing the exact nutrition facts helps. Here's everything you need to know about bagel calories and macros, based on USDA data. A plain bagel contains about 34% water.
1105 kJ · per 100g · Water: 33.81 g
Calorie Calculator: Bagel (Plain)
105 g Bagel (Plain) contains 277 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 bagel (105g) | 277 kcal | 11.1g | 55g | 1.4g |
| 1/2 bagel (52g) | 137 kcal | 5.5g | 27.2g | 0.7g |
| 1 mini bagel (60g) | 158 kcal | 6.3g | 31.4g | 0.8g |
| 100 grams | 264 kcal | 10.6g | 52.4g | 1.3g |
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| Bagel (Plain) | per 100g |
|---|---|
| Calories | 264 kcal |
| Protein | 10.56 g |
| Fat | 1.32 g |
| Carbs | 52.38 g |
| Fiber | 1.6 g |
| Sugar | 8.43 g |
| Sodium | 422 mg |
| Potassium | 107 mg |
| Magnesium | 29 mg |
| Phosphorus | 99 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.07 mg |
| Folate | 163 mcg |
| Water | 33.81 g |
Source: USDA FoodData Central (FDC ID: 174899) · Data verified April 2026
Variations
Whole wheat bagel
250 kcal per 100g — slightly less than plain (264 kcal). More fiber (3.6g vs 1.6g) and slightly more protein. Better choice for weight management due to higher fiber and lower glycemic index.
Frequently Asked Questions
How many calories are in a bagel?
One plain bagel (105g) contains approximately 277 calories. Per 100g, a plain bagel has 264 calories. A mini bagel (60g) has about 158 calories. Bagels are calorie-dense because they're denser than regular bread — one bagel equals about 3-4 slices of bread in calories.
How many carbs are in a bagel?
One plain bagel (105g) has about 55g of carbohydrates. Per 100g, bagels contain 52.38g carbs, of which 8.43g is sugar. That's a lot of carbs — equivalent to about 4 slices of bread. Low-carb and keto dieters should avoid bagels.
Bagel vs bread — what's the difference?
Bagel: 264 kcal per 100g, 52.4g carbs, 1.3g fat, 10.6g protein. Bread: 252 kcal per 100g, 42.7g carbs, 3.5g fat, 12.5g protein. Similar per 100g, but one bagel (105g, 277 kcal) equals 3+ slices of bread (99g, 249 kcal). Bread has more fiber (6g vs 1.6g). Bagels are denser with more carbs per piece.
How many calories in a bagel with cream cheese?
One plain bagel (277 kcal) plus 2 tablespoons of cream cheese (~100 kcal) totals about 377 calories. With butter (~70 kcal for 1 tbsp) it's about 347 kcal. A loaded bagel with lox, cream cheese, and toppings can reach 500+ calories. The additions significantly increase the calorie count.
Is a bagel good for weight loss?
Bagels are challenging for weight loss. One bagel (277 kcal, 55g carbs) is calorie-dense with low fiber (1.7g) and high refined carbs. It's like eating 3-4 slices of bread at once. If you eat bagels, choose whole wheat (more fiber, ~250 kcal) and limit to half a bagel with protein-rich toppings for better satiety.
How much protein is in a bagel?
One plain bagel (105g) provides about 11.1g of protein. Per 100g, bagels have 10.56g of protein — decent for a grain product, similar to bread (12.45g). However, the protein isn't complete (low in lysine). Pair with cream cheese, eggs, or smoked salmon for complete protein.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bagel (Plain) | 264 | 10.56g | 52.38g | 1.32g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Croissant (Butter) | 406 | 8.2g | 45.8g | 21g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
| Cheese (Cheddar) | 403 | 22.87g | 3.37g | 33.31g |
per 100g
Per 100g, a plain bagel has 264 kcal — similar to bread (252 kcal) but with less fat (1.3g vs 3.5g) and less fiber (1.6g vs 6g). The key difference: one bagel (105g, 277 kcal) is much larger than one slice of bread (33g, 83 kcal).
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