Bagel: Calories, Nutrition Facts, and Health Benefits (2026)
A plain bagel has 252 calories, 2.2 g fiber and 0 mg vitamin C. Full bagel nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
A medium bagel (98 g) contains 252 calories, 9.8 g of protein, and 49.5 g of carbohydrates. It also provides 2.2 g of fiber and 5.2 g of sugar, making it a notable source of carbohydrates.
This page explores the nutritional profile of bagels, focusing on their calorie content and health benefits. It provides insights into how bagels fit into various dietary goals and compares them with other breads and baked goods.
Bagel Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table outlines the key nutritional components of a medium bagel. It highlights important vitamins and minerals present in this popular food item.
Values are for 1 medium bagel (98 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 252 | 257 | 13% |
| Protein | 9.8 g | 10.0 g | 20% |
| Carbohydrates | 49.5 g | 50.5 g | 18% |
| Fiber | 2.2 g | 2.2 g | 8% |
| Sugar | 5.2 g | 5.3 g | - |
| Fat | 1.5 g | 1.5 g | 2% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 90 mg | 92 mg | 2% |
| Sodium | 470 mg | 480 mg | 20% |
| Folate | 149 mcg | 152 mcg | 37% |
| Iron | 3.53 mg | 3.60 mg | 20% |
About 79% of bagel calories come from carbohydrates, 16% from protein and 5% from fat.
Bagel by Health Goal
The by-goal ratings section evaluates how bagels contribute to different dietary objectives. This helps individuals understand their suitability for various health goals.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 252 calories per serving, with 2.2 g fiber for fullness |
| Blood sugar / diabetes | Fair | Glycemic load of about 33 per serving |
| Immunity | Fair | Not a notable source of immune nutrients; enriched and whole-grain breads add some B vitamins and iron (149 mcg folate per serving) |
| Digestion | Fair | 2.2 g fiber per serving supports regularity |
| Heart health | Fair | Refined and a meaningful source of sodium (470 mg per serving); whole-grain versions are better |
| Muscle gain | Good | Provides 9.8 g of wheat protein per serving, which is incomplete; pair it with a protein food |
Bagel and Blood Sugar
Glycemic index: 69. Glycemic load: 33 per serving.
Bagel has a glycemic index of about 69 and a glycemic load of around 33 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Bagel Compares to Other Breads and Baked Goods
The comparison table illustrates how bagels stack up against other types of bread and baked goods. This allows for a clearer understanding of their nutritional standing.
| Bread (per 100 g) | Calories | Protein (g) | Fiber (g) | Carbs (g) |
|---|---|---|---|---|
| Bagel | 257 | 10.0 | 2.2 | 50.5 |
| White Bread | 266 | 9.0 | 2.7 | 49.0 |
| English Muffin | 235 | 8.0 | 3.5 | 46.0 |
| Pita Bread | 275 | 9.1 | 2.2 | 55.7 |
Bagel Myths, Checked
A bagel is just like a slice of bread , False. A medium bagel has about 250 calories, roughly three slices of bread, because it is so dense.
A bagel is a low-fat, so healthy, breakfast , Misleading. Bagels are low in fat but high in refined carbohydrate with a glycemic load around 33; toppings and portion size matter.
How to Track Bagel
Bread portions are easy to underestimate, a thin slice, a thick-cut slice, a roll or a bagel can differ two or threefold in calories, so log the actual piece rather than a generic "slice." Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log bagel accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see calories in every type of bread per slice and roll, best carb sources ranked, and calories in every rice and grain per cup cooked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in a plain bagel?
A plain bagel contains 252 calories per medium serving (98 g). This calorie count can vary slightly based on the specific recipe and ingredients used.
Is bagel good for weight loss?
Bagels can be part of a weight loss plan if consumed in moderation. Their high carbohydrate content means they should be balanced with protein and fiber to promote satiety.
Can people with diabetes eat bagel?
People with diabetes can eat bagels, but portion control is essential. The glycemic index of about 69 indicates a moderate impact on blood sugar levels.
How much protein is in bagel?
A medium bagel contains 9.8 g of protein, which contributes to daily protein intake. However, it is lower in protein compared to some other breakfast options.
Is bagel high in sugar?
Bagels have 5.2 g of sugar per medium serving, which is relatively low. However, it is important to consider added sugars if toppings are included.
How many calories are in a bagel?
A standard bagel typically contains around 252 calories. This can vary depending on size and additional ingredients, such as toppings or fillings.
Key Takeaways
- A medium bagel weighs 98 g and contains 252 calories.
- Each bagel provides 9.8 g of protein and 49.5 g of carbohydrates.
- Bagels contain 2.2 g of fiber and 5.2 g of sugar.
- They have a glycemic index of about 69, indicating moderate blood sugar impact.
- A serving provides 470 mg of sodium and 149 mcg of folate.
- Bagels can be part of a balanced diet when consumed mindfully.
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