How many calories are in a bagel?

A medium bagel (105g) has 292 calories. Mini bagels have 167 calories, large ones 361 calories. Plain bagels and everything bagels have similar calories, it's the size that matters most. Add cream cheese for 100+ more calories.

Are bagels bad for weight loss?

Bagels are calorie-dense at 278 cal/100g with 505mg sodium. A medium bagel (292 cal) equals 3-4 slices of bread in calories. For weight loss, choose mini bagels, eat half, or opt for thin bagels (about 110 calories).

What nutrients are in bagels?

Bagels provide 10.6g protein, 53g carbs, 2.1g fat, and 2.3g fiber per 100g. They're enriched with iron (4mg, 22% daily value) and contain moderate calcium. Bagels are low in fat but high in refined carbs.

Are bagels keto-friendly?

No, bagels are not keto-friendly with 50.7g net carbs per 100g. A single 105g medium bagel works out to about 53g net carbs, far exceeding daily keto limits. Try cloud bread or egg wraps as low-carb alternatives.

Can diabetics eat bagels?

Bagels are not ideal for diabetics with a high glycemic index of 72 and glycemic load of 25. They can spike blood sugar quickly. If eating bagels, choose whole grain, limit to half, and pair with protein.

Bagel vs bread: which has more calories?

A medium bagel (292 cal) equals about 3-4 slices of bread (80 cal each). Bagels are denser and larger than they appear. If watching calories, two slices of whole wheat toast (160 cal) is a better choice.

What's the healthiest bagel option?

Whole wheat or multigrain bagels have more fiber. Thin bagels or bagel thins cut calories in half. Skip cream cheese (100 cal/oz) for mashed avocado or hummus. Mini bagels are 100-150 calories each.

Why are bagels so high in calories?

Bagels are boiled then baked, making them dense. A standard bagel weighs 60-130g, much heavier than bread slices (25-30g each). The dense texture packs more flour and calories into each bite.

How much sodium is in a bagel?

Bagels carry about 505mg sodium per 100g, so a 105g medium bagel lands near 530mg, roughly 23% of the daily value. Everything bagels may have more from the salt topping. Watch your sodium if eating bagels regularly or pairing with salty toppings like lox.

Are bagels good for protein?

Bagels have decent protein at 10.6g per 100g (about 11g in a medium bagel). However, it's incomplete plant protein. Add eggs, smoked salmon, or nut butter for a more balanced protein source.

All Foods

Calories in Bagel

USDA Verified · FDC 174901 · Jan 2026

292 calories

per 1 medium bagel (105g)

10.6g

Protein

53g

Carbs

2.1g

Fat

2.3g

Fiber

Per 100g as prepared

Log Bagel in one photo

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