Calories in Bagels
264 calories per 100g (100g)
A plain enriched bagel with calcium propionate (including onion, poppy, and sesame varieties) contains 264 calories per 100g, according to USDA data. A standard medium bagel weighing around 105g delivers approximately 277 calories, making it a moderately energy-dense choice among baked goods. Most of those calories come from carbohydrates, with 52.4g of carbs per 100g and a modest 1.32g of fat.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| Mini bagel (1 mini, ~45g) | 45g | 119 |
| Small bagel (1 small, ~70g) | 70g | 185 |
| Medium bagel (1 medium, ~105g) | 105g | 277 |
| Large bagel (1 large, ~130g) | 130g | 343 |
| Extra-large bagel (1 XL, ~160g) | 160g | 422 |
| Half a medium bagel (~52g) | 52g | 137 |
| 100g (USDA standard serving) | 100g | 264 |
Protein
10.6g
16% of calories
Carbs
52.4g
79% of calories
Fat
1.32g
5% of calories
How does this compare?
Compared to other baked goods, plain enriched bagels (264 cal/100g) are similar in calorie density to white sandwich bread (~265 cal/100g) but significantly denser in a single serving due to their larger portion size. Croissants and brioche run notably higher in fat and calories per 100g, while English muffins tend to clock in lower in total calories per serving.
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- 1.
Opt for a mini or half bagel to keep calories around 120–140 without giving up the bagel experience entirely.
- 2.
Choose high-protein toppings like smoked salmon, eggs, or low-fat cottage cheese to balance the carb-heavy profile and increase satiety.
- 3.
Be mindful of toppings — a plain bagel starts at 264 cal/100g, but cream cheese, butter, or avocado can easily double the total calorie count of your meal.
- 4.
Toasting a bagel doesn't change its calorie content, but it can slow eating pace and enhance satisfaction with each bite.
- 5.
If tracking macros, note that bagels are low in fat (1.32g/100g) but high in carbohydrates (52.4g/100g), so they fit well in low-fat but not low-carb eating patterns.
Common Questions About Calories in Bagels
How many calories are in a plain bagel?
A plain enriched bagel contains 264 calories per 100g. A typical medium bagel weighs about 105g, putting it at roughly 277 calories before any toppings.
How many calories are in half a bagel?
Half of a medium bagel (about 52g) contains approximately 137 calories, making it a practical way to enjoy a bagel while keeping calories in check.
Are bagels high in calories compared to bread?
On a per-100g basis, bagels (264 cal) are similar to white sandwich bread (~265 cal). However, a single bagel is much larger than a single slice of bread, so the per-serving calorie count is significantly higher.
How many carbs are in a plain bagel?
A plain enriched bagel contains 52.4g of carbohydrates per 100g, with 1.6g of fiber and 8.43g of sugar. A full medium bagel (~105g) provides about 55g of carbs.