🥯 Bagels Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for different bagel types and preparations. Get detailed nutrition facts for this popular breakfast choice including carbohydrates, protein, fiber, and essential nutrients.
How Many Calories Are In Bagels?
Bagel calories vary significantly based on the type, size, and preparation method. Research from
ScienceDirect
shows that bagels are energy-dense baked goods with varying nutritional profiles:
Plain Bagels (by size):
• Mini bagel (45g): 116 calories
• Small bagel (71g): 182 calories
• Medium bagel (89g): 229 calories
• Large bagel (114g): 293 calories
• Extra large bagel (128g): 329 calories
• Bakery style (150g): 386 calories
Specialty Bagels (medium size, 89g):
• Everything bagel: 239 calories
• Sesame bagel: 241 calories
• Cinnamon raisin bagel: 244 calories
• Blueberry bagel: 238 calories
• Whole wheat bagel: 216 calories
• Egg bagel: 247 calories
Calculate your daily calorie needs with our BMR calculator
to see how bagels fit into your nutrition plan.
Bagel Serving Size Guidelines
Standard Serving: One medium bagel (89g) provides about 229 calories and serves as 2-3 grain servings according to dietary guidelines.
Size Variations:
• Mini bagels: 45g (ideal for portion control)
• Small bagels: 71g (standard commercial size)
• Medium bagels: 89g (typical deli/coffee shop size)
• Large bagels: 114g (common bakery size)
• Bakery style: 150g+ (artisan/specialty shops)
Portion Control: Modern bagels are often much larger than traditional sizes. Plan your
daily macros
accordingly, especially when adding high-calorie toppings like cream cheese or nut butters.
Bagel Nutrition Comparison Chart
| Bagel Type | Calories (medium) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Sodium (mg) | Iron (mg) |
|---|---|---|---|---|---|---|---|
| Plain Bagel | 229 | 9.0 | 45.3 | 1.9 | 1.2 | 383 | 3.3 |
| Everything Bagel | 239 | 9.2 | 45.8 | 2.1 | 1.8 | 421 | 3.4 |
| Sesame Bagel | 241 | 9.4 | 45.2 | 2.0 | 2.1 | 389 | 3.5 |
| Whole Wheat | 216 | 10.1 | 42.8 | 4.5 | 1.8 | 358 | 2.8 |
| Cinnamon Raisin | 244 | 8.7 | 49.1 | 2.2 | 1.4 | 364 | 3.1 |
| Blueberry | 238 | 8.9 | 47.2 | 2.0 | 1.3 | 372 | 3.2 |
| Egg Bagel | 247 | 9.8 | 46.8 | 1.8 | 2.1 | 395 | 3.6 |
| Pumpernickel | 227 | 8.9 | 46.2 | 3.1 | 1.1 | 412 | 2.9 |
Nutritional Information for Bagels
Bagel Nutritional Profile
Bagels serve as a significant source of carbohydrates and energy. Studies from
University of Rochester Medical Center
show that bagels provide important nutrients but are also calorie-dense foods.
Key Nutrients (per medium plain bagel, 89g):
• Carbohydrates: 45.3g (primary energy source)
• Protein: 9.0g (contains essential amino acids)
• Dietary Fiber: 1.9g (supports digestive health)
• Thiamine (B1): 0.4mg (energy metabolism)
• Niacin (B3): 4.1mg (cellular energy production)
• Iron: 3.3mg (oxygen transport)
• Folate: 88mcg (DNA synthesis)
Dense Energy Source: Bagels provide approximately 2.6 calories per gram, making them energy-dense foods.
Calculate your daily protein needs
to optimize your bagel consumption with other protein sources.
