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How Many Calories Are in a Bagel – Health Benefits and Nutrition Facts

Article By: Suraiya Fardous - November 20, 2023
How Many Calories Are in a Bagel

One of the most popular breakfast items for busy people is bagels. Almost everyone loves this simple yet fancy bread as it has a ton of varieties. However, they are not the healthiest food. As much as you might love the idea of sinking your teeth into a warm bagel first thing in the morning, it might not be the best idea.

When people are eating bagels, they aren’t exactly doing it for the nutritional value. However, the question of how many calories are in a bagel does come up often as people are going for healthier food habits nowadays.

This article will help you find out exactly how many calories are there in a bagel. Along with that, a lot of other questions are also going to be answered.

How many calories are in a bagel

For all health-conscious people, a common concern is the calorie count of bagels. Even though people enjoy the delicious treat, the calorie count is quite high. A 100-gram bagel has around 250-270 calories even when it is completely plain. Adding condiments, toppings, or even fillings to the bagel increases the calories drastically.

One bagel actually amounts to the calories of two eggs, and it also has fiber in it, which is good for gut health. Some bagels come in larger sizes, and they obviously have more calories. Also, there are a few brands of bagels that are actually beneficial for your health. However, it completely depends on how often you are eating and how you are eating them.

Bagel nutrition facts

Bagel nutrition facts

A Bagel is made with wheat flour, salt, yeast, and water. Additionally, sweeteners like sugar are also added. A single bagel weighing 100g has around 250-270 calories. Below is the table containing the nutrition value of a single 100g plain bagel.


Name Value
Protein 10.56g
Total Fat 1.32g
Carbohydrate 52.38g
Total Dietary Fiber 1.6g
Sugar 8.43g
Calcium 105mg
Iron 3.6mg
Magnesium 30mg
Phosphorus 99mg
Sodium 422mg
Potassium 107mg


A bagel’s nutritional value can vary a great deal due to the different types made from a number of ingredients that are available in a variety of sizes. Despite this, they can be a healthy part of your diet. Just eat them in limited amounts, and if possible, choose varieties made from whole ingredients.

Are bagels good for you?

A plain and medium-sized bagel has around 250-270 calories, sometimes even more. However, it is pretty fulfilling, so it can keep you satisfied for a really long time. Some bakeries make larger-sized bagels, which probably have a lot more calories.

Though there are different kinds of bagels, the ones that are made of whole grains are known to have some health benefits. Whole grains are well-known to be rich in dietary fiber and antioxidants. These dietary fibers and antioxidants can help protect you against a range of diseases like cancer, diabetes, and even obesity at times. They are also linked to lower Body-Mass-Index (BMI).

That being said, daily consumption of bagels can end up making you obese, so try not to eat them every day. Even if you do eat bagels every day, make sure that they are made from whole grains, as that plays a positive role in your diet and your health.

Tips for a healthy bagel diet

Here are some tips that you can use to make your bagel treats a healthy affair.

Tips for a healthy bagel diet

  • Eat bagels that are smaller in size. Oversized or large bagels tend to have a lot of calories. So, check its nutritional value before trying.
  • Look for bagels made of whole grains. They tend to be healthier.
  • Don’t overindulge. It’s okay to have one or two bagels occasionally. But you shouldn’t make a habit of it.
  • Avoid full-cream cheese or butter spread. Instead, you should try light cream cheese, Greek yogurt, hummus, nut butter spread, etc.
  • Add veggies or fruits. By adding fruits or vegetables with your bagel, you can turn it into a healthy meal.
  • Add proteins. If you add turkey, smoked salmon, or scrambled egg fillings, then you’ll be easily full. This means you won’t need to eat another one.

Negative Side of Bagels

There are a ton of negative sides to bagels. However, these sides don’t just appear out of thin air. For these negative impacts to appear, you would have eaten bagels on a regular basis. Then and only then would it have a deep impact on your health.

Bagels are usually made using refined wheat flour, and particular types may contain an excessive amount of added sugar. Excessive amount of sugar is extremely bad for health, and it often causes sugar rushes as well.

A few studies show that eating more refined carbohydrates, such as those found in bagels, could raise the risk of diseases such as heart disease and diabetes. Also, diets high in ultra-processed foods have a link with low overall diet quality.


Bagels might be your favorite food. However, you should be aware of how many calories are in a bagel. If you are aware of that, then you can make wise decisions regarding your bagel intake, and you can avoid eating too many bagels.

This article provides you with a ton of information regarding the calories in a bagel, the good sides, and the negative sides, along with a ton of other stuff.

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