Bagel vs English Muffin: Calories and Nutrition Compared (2026)

Bagels contain 10.6 g of protein, while English muffins have 7.7 g. Bagels have 264 calories, compared to 235 calories in English muffins.

Bagels and English muffins are popular breakfast choices, each with distinct nutritional profiles. This comparison examines their calorie counts, protein content, and other key nutrients.

What Is the Difference Between Bagel and English Muffin?

A bagel is a round bread product with a hole in the center, typically boiled before baking. It is often enjoyed toasted and can be topped with various spreads. An English muffin is a small, round, flat bread that is typically sliced horizontally and toasted. It is commonly used for breakfast sandwiches or served with butter and jam.

Bagel vs English Muffin: Nutrition Side by Side

Below is a side-by-side comparison of bagels and English muffins to highlight their nutritional differences.

Nutrient (per 100 g)	Bagel (plain)	English muffin (plain)
Calories	264 kcal	235 kcal
Protein	10.6 g	7.7 g
Carbs	52.4 g	46 g
Sugar	8.4 g	3 g
Fat	1.3 g	1.8 g
Fiber	1.6 g	2.7 g
Sodium	422 mg	464 mg

Which Is Better, Bagel or English Muffin?

For weight loss: English muffins have fewer calories at 235, compared to 264 calories in bagels.

For muscle and protein: Bagels provide more protein at 10.6 g, while English muffins contain 7.7 g.

For low-carb or low-sugar: Bagels have 52.4 g of carbs and 8.4 g of sugar, while English muffins have 46 g of carbs and 3 g of sugar.

How to Track Bagel and English muffin Accurately

Portion sizes and macronutrient content can be easy to misjudge, impacting dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational purposes, not intended as medical advice. Always consider individual dietary needs when evaluating nutrition. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Bagels have 10.6 g of protein, while English muffins have 7.7 g.

Which has fewer calories?

English muffins have 235 calories, compared to 264 calories in bagels.

How much sugar is in each?

Bagels contain 8.4 g of sugar, while English muffins have 3 g.

What is the fiber content?

Bagels have 1.6 g of fiber, while English muffins contain 2.7 g.

What are the sodium levels?

Bagels have 422 mg of sodium, while English muffins have 464 mg.

What are the carbohydrate amounts?

Bagels contain 52.4 g of carbs, while English muffins have 46 g.

Key Takeaways

• Bagels have 264 calories per 100 g.
• English muffins have 235 calories per 100 g.
• Bagels contain 10.6 g of protein.
• English muffins contain 7.7 g of protein.
• Bagels have 52.4 g of carbs.
• English muffins have 46 g of carbs.