Calories in Bagel (plain)
Bagel (plain) has about 277 calories per 1 medium bagel (105 g), or 264 kcal per 100 g. That serving gives you 11.1 g protein, 55 g carbs and 1.4 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)). Source: USDA FDC #174899
| Nutrient | Per 100 g | 1 medium bagel (105 g) | 1 mini bagel (26 g) | 1 large bakery bagel (131 g) |
|---|---|---|---|---|
| Calories | 264 kcal | 277 kcal | 69 kcal | 346 kcal |
| Protein | 10.6 g | 11.1 g | 2.8 g | 13.9 g |
| Carbohydrates | 52.4 g | 55 g | 13.6 g | 68.6 g |
| Fat | 1.3 g | 1.4 g | 0.3 g | 1.7 g |
| Fiber | 1.6 g | 1.7 g | 0.4 g | 2.1 g |
| Sugar | 8.4 g | 8.8 g | 2.2 g | 11 g |
| Sodium | 422 mg | 443 mg | 110 mg | 553 mg |
About Bagel (plain)
A plain bagel is boiled before it's baked, which gives it that dense, chewy crumb — and also packs more flour into each one than a slice of bread. A medium bagel comes to about 277 kcal before anything goes on it, about as much as three to four slices of white bread.
Tip: Deli and bakery bagels are often 130 g or more, so log the large size unless yours is a supermarket bagel. Scooping out the soft middle saves around 60 kcal.
Burn off 277 kcal
Rough estimates for a 155 lb (70 kg) adult.
- Brisk walking62 min
- Running25 min
- Cycling35 min
Stop guessing. Scan your plate.
Portion sizes are where calorie counts go wrong. Take a photo of your bagel (plain) and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in a bagel?+
About 277 kcal per 1 medium bagel (105 g), or 264 kcal per 100 g. Almost all of that is carbohydrate; a plain bagel has very little fat.
How many calories in 1 mini bagel?+
1 mini bagel (26 g) is roughly 69 kcal with 2.8 g protein, 13.6 g carbs and 0.3 g fat.
Is a bagel high in protein?+
It has a fair amount — 1 medium bagel gives about 11.1 g protein (16% of its calories). Add a lean protein on the side if you're trying to hit a daily protein target.
Is a bagel good for weight loss?+
A bagel is calorie-dense (264 kcal per 100 g), so portions add up quickly. It can still fit a weight-loss diet as an occasional food if you log the portion honestly.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.