Bagels Nutrition Facts
264 calories per 100g serving
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Bagels are a dense, chewy bread product packing 264 calories and over 52g of carbs per 100g, making them one of the most carb-concentrated breakfast options. They offer a decent 10.6g of protein and are typically low in fat, serving as a reliable quick-energy vehicle for toppings.
Protein
10.6g
16% of calories
Carbs
52.4g
79% of calories
Fat
1.32g
5% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 264 kcal |
| Protein | 10.6g |
| Total Carbohydrates | 52.4g |
| Total Fat | 1.32g |
| Dietary Fiber | 1.6g |
| Sugars | 8.43g |
| Saturated Fat | 0.36g |
| Cholesterol | 0mg |
| Sodium | 422mg |
| Potassium | 107mg |
| Vitamin A | 0mcg |
| Vitamin C | 0mg |
| Calcium | 219mg |
| Iron | 3.57mg |
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Weight Loss
Bagels are calorie-dense for their size — a standard one runs 270-350 calories before toppings. If you love them, go for a thin or mini bagel and load it with protein-rich toppings like smoked salmon or egg whites.
Muscle Gain
Bagels are a lifter's best friend for carb loading. Stack one with cream cheese, smoked salmon, and eggs for a 500+ calorie breakfast that fuels heavy training sessions.
Maintenance
Bagels fit easily into a balanced diet when you're mindful of toppings. They're a satisfying weekend breakfast staple — just pair them with protein so you're not running on carbs alone.
Meal Ideas with Bagels
Did you know?
Bagels were traditionally given as gifts to women in labor in 17th-century Polish Jewish communities, as the round shape symbolized the continuous cycle of life. The hole in the center was practical too — it allowed vendors to stack them on poles for street selling.
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How many calories are in Bagels?
Bagels contains 264 calories per 100g serving. It provides 10.6g of protein, 52.4g of carbs, and 1.32g of fat.
Is Bagels good for weight loss?
Bagels are calorie-dense for their size — a standard one runs 270-350 calories before toppings. If you love them, go for a thin or mini bagel and load it with protein-rich toppings like smoked salmon or egg whites.
What pairs well with Bagels?
Great pairings include: Everything bagel with smoked salmon, cream cheese, capers, and red onion, Egg and cheese bagel sandwich with turkey bacon and spinach, Bagel with peanut butter, banana slices, and a drizzle of honey. These combinations provide a balanced mix of macronutrients.