Calories in Bagel
257 calories per 100g (67 cal per 1 mini bagel)
On This Page
A plain bagel has about 250–280 calories (257 per 100g) — roughly the same as three slices of bread. Calories vary by type and size: a mini bagel runs 70–110, whole-wheat 245–260, sesame or everything 270–300, cinnamon-raisin 270–290, and a large deli, Costco, or oversized bagel can reach 350–400 calories before any cream cheese.
Bagel contains 257 calories per 100g (67 cal per 1 mini bagel). Contains 10g of protein per 100g.
Get the complete nutrition breakdown, macros, serving sizes, and health benefits below.
Nutritional Highlights
Good Protein Source
10g protein per 100g
Low Fat
Only 1.7g fat per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
Calories in Popular Bagel Types & Sizes (per bagel)
Bagel calories depend far more on size and brand than on flavor — the seeds and toppings add little, but a large deli or Costco bagel can have nearly twice the calories of a mini. Here's how common bagel types and sizes compare, before any spread:
| Type | Calories | Notes |
|---|---|---|
| Mini bagel | 70–110 cal | Snack size, about 1 oz |
| Bagel thin | 110–130 cal | Pre-sliced, lower-carb |
| Whole wheat bagel | 245–260 cal | Most fiber, similar calories |
| Plain bagel (medium) | 250–280 cal | Standard supermarket size |
| Sesame / poppy seed bagel | 270–300 cal | Seeds add only a few calories |
| Cinnamon raisin bagel | 270–290 cal | Slightly sweeter, similar calories |
| Everything bagel | 280–300 cal | Seeds, garlic, onion, salt topping |
| Blueberry bagel | 280–310 cal | Added sugar bumps it up |
| Asiago / cheese bagel | 310–340 cal | Cheese-topped, highest baked-in |
| Costco / oversized bagel | 330–380 cal | About 6 oz each |
| Deli / NY-style large bagel | 350–400 cal | Hand-rolled, 4.5–5 oz |
| + Cream cheese (2 tbsp) | +100 cal | Add to any bagel above |
Shop Bagel & Essentials
Stock up on bagel and the gear that makes it easy to enjoy.
Bagel on Amazon
Get bagel delivered to your door
Est. price: Varies
Airtight Storage Containers
Keep your bagel fresh longer
Digital Kitchen Scale
Weigh portions for accurate calorie tracking
As an Amazon Associate, we earn from qualifying purchases. Prices are estimates and may vary. This helps support free nutrition data on CalorieData.
You Might Also Like
Popular foods from other categories:
Compare Bagel with Similar Foods
See how Bagel stacks up against other foods in nutritional value:
Explore More Nutrition Lists
About Bagel Nutrition
The bagel is a dense, chewy bread roll that is boiled before baking, giving it its signature crust and interior. Originating in the Jewish communities of Poland, it became a New York City icon and is now a breakfast staple across the world. A standard plain bagel has about 250–280 calories, but the count climbs sharply with size and toppings — a large deli or Costco bagel can top 350 calories, and that is before cream cheese, which adds roughly 100 calories per two tablespoons. Bagels are carb-dense and provide modest protein and fiber.
With 257 calories per 100 grams, Bagel provides 10g of protein,50g of carbohydrates, and 1.7g of fat.
Macronutrient Breakdown
- Protein: 10g - 16% of calories
- Carbohydrates: 50g - 78% of calories (including 2.1g fiber)
- Fat: 1.7g - 6% of calories
Health Benefits of Bagel
- Provides quick carbohydrate energy to start the day
- Offers about 10g of protein per bagel from the wheat flour
- Whole-wheat and seeded varieties add fiber and B vitamins
- Lower in fat than many breakfast pastries like croissants or muffins
- Versatile base that pairs well with protein toppings like eggs or smoked salmon
- Enriched flours supply added iron and folate
How to Eat Bagel
Choose whole-wheat or thin bagels to cut calories and add fiber. Top with protein-rich spreads — Greek yogurt cream cheese, eggs, smoked salmon, or nut butter — to slow digestion and stay full longer. Scooping out some of the doughy interior of a large bagel can save 50–80 calories. Toasting improves texture but does not change calories. Pair with fruit or vegetables for a more balanced meal.
Selection and Storage
Fresh bagels are best eaten the day they are baked but keep 2–3 days at room temperature in a paper or plastic bag. For longer storage, slice before freezing so you can toast straight from frozen for up to 3 months. When buying, check labels — supermarket bagels range from 240 to over 400 calories depending on size, and 'mini' or 'thin' versions are clearly marked for lower-calorie options.
Dietary Considerations
Traditional bagels contain gluten and are high in refined carbohydrates, so they raise blood sugar quickly unless made with whole grains. Low-carb and gluten-free bagels are widely available for keto and celiac diets. For weight management, watch portion size — one large bagel can equal the calories of a full meal — and choose thins, minis, or whole-wheat versions topped with protein rather than sugary spreads.
Related Foods & Further Reading
A bagel's calories come almost entirely from its size and the spread you add, not the flavor. One large bagel can equal the carbs of three slices of bread, and a typical schmear of cream cheese tacks on about 100 calories. If you want a lighter breakfast bread, an English muffin has roughly half the calories of a full-size bagel, while a bowl of oatmeal offers more fiber per calorie — use the comparisons above to match your breakfast to your goals.
Frequently Asked Questions About Bagel
How many calories are in a plain bagel?
A standard plain bagel has about 250–280 calories (257 per 100g), roughly the carbohydrate equivalent of three slices of bread. Smaller 'mini' bagels run 70–110 calories, while large deli, bakery, or Costco-style bagels can reach 350–400 calories each before any toppings.
How many calories are in an everything bagel?
An everything bagel has about 280–300 calories — only slightly more than a plain bagel, since the seeds, garlic, onion, and salt topping add just 10–20 calories. The bigger calorie difference comes from the bagel's size and from spreads like cream cheese.
Which bagel has the fewest calories?
Mini bagels (70–110 calories) and pre-sliced 'bagel thins' (110–130 calories) are the lowest-calorie options. Among full-size bagels, whole-wheat (245–260 calories) is the lightest and adds the most fiber. To cut calories on any bagel, scoop out some of the doughy center and skip high-fat spreads.
Is a bagel good for weight loss?
A bagel can fit a weight-loss diet with portion control. The pitfall is size — one large deli bagel can hit 400 calories before toppings, equal to a full meal. Choose a thin, mini, or whole-wheat bagel, top it with protein like eggs or smoked salmon instead of butter or sugary spreads, and pair it with fruit to stay full.
How many calories are in a bagel with cream cheese?
A plain bagel with 2 tablespoons of regular cream cheese has about 350–380 calories — roughly 250–280 from the bagel plus about 100 from the cream cheese. Flavored cream cheeses and generous spreads can push the total past 450 calories. Light or whipped cream cheese, or Greek-yogurt-based spreads, can save 40–60 calories.
Quick Nutrition Facts
More Foods to Explore
Data Source
USDA Verified DataAll nutrition values are verified from USDA laboratory analysis.
Learn how to use this data →Nutrition Guides
Continue Exploring
Data Accuracy Note: Nutrition values are based on USDA FoodData Central laboratory analysis. Actual values may vary based on growing conditions, preparation methods, and specific product brands. Values are rounded to one decimal place.