Pop-Tart vs Bagel: Calories and Nutrition Compared (2026)

Pop-Tarts contain 385 calories and 4.0 g of protein, while bagels have 264 calories and 10.6 g of protein. Bagels are lower in calories and higher in protein.

Pop-Tarts and bagels are popular breakfast items with distinct nutritional profiles. This comparison will highlight their differences in calories, protein, and other key nutrients.

What Is the Difference Between Pop-Tart and Bagel?

A Pop-Tart is a toaster pastry that is often filled with fruit or other sweet fillings and topped with icing. It is typically consumed as a quick snack or breakfast item. A bagel is a round bread product with a hole in the middle, traditionally boiled before baking. It is often enjoyed plain or with various toppings such as cream cheese.

Pop-Tart vs Bagel: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional content of Pop-Tarts and bagels.

Nutrient (per 100 g)	Toaster pastry	Bagel (plain)
Calories	385 kcal	264 kcal
Protein	4.0 g	10.6 g
Carbs	71.8 g	52.4 g
Sugar	31 g	8.4 g
Fat	9.0 g	1.3 g
Fiber	1.8 g	1.6 g
Sodium	311 mg	422 mg

Which Is Better, Pop-Tart or Bagel?

For weight loss: Pop-Tarts have 385 calories, while bagels have 264 calories. Bagels are the better option for those looking to reduce calorie intake.

For muscle and protein: Pop-Tarts contain 4.0 g of protein, whereas bagels have 10.6 g of protein. Bagels are a superior choice for protein intake.

For low-carb or low-sugar: Pop-Tarts have 71.8 g of carbs and 31 g of sugar, while bagels contain 52.4 g of carbs and 8.4 g of sugar. Bagels are lower in both carbs and sugar.

How to Track Pop-Tart and Bagel Accurately

Serving sizes can vary greatly, making it easy to misjudge portion sizes and macros. 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 use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. 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 Pop-Tarts have 4.0 g of protein. Therefore, bagels have more protein.

Which has fewer calories?

Bagels contain 264 calories, whereas Pop-Tarts contain 385 calories. Thus, bagels have fewer calories.

How much sugar is in Pop-Tarts?

Pop-Tarts contain 31 g of sugar per 100 g. This is significantly higher than the sugar content in bagels.

What is the carbohydrate content of bagels?

Bagels have 52.4 g of carbohydrates per 100 g. This is lower than the carbohydrate content in Pop-Tarts.

What is the fat content of Pop-Tarts?

Pop-Tarts contain 9.0 g of fat per 100 g. In comparison, bagels have only 1.3 g of fat.

How much fiber is in bagels?

Bagels contain 1.6 g of fiber per 100 g, which is slightly lower than the fiber content in Pop-Tarts.

Key Takeaways

• Pop-Tarts: 385 calories per 100 g.
• Bagels: 264 calories per 100 g.
• Pop-Tarts: 4.0 g protein per 100 g.
• Bagels: 10.6 g protein per 100 g.
• Pop-Tarts: 31 g sugar per 100 g.
• Bagels: 8.4 g sugar per 100 g.