Bagel
A dense boiled-then-baked roll, popular as a breakfast base.
Nutrition per 100 g
Standardised to 100 g of bagel for fair comparison. Typical serving: 1 bagel (98 g) — 271 kcal per 98 g serving.
| Nutrient | Per 100 g | Per serving (98 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 277 kcal | 271 kcal | 100 kcal |
| Protein | 10.7 g | 10.5 g | 3.9 g |
| Carbohydrate | 54.1 g | 53 g | 19.6 g |
| Fat | 1.7 g | 1.7 g | 0.6 g |
| Fibre | 2.3 g | 2.3 g | 0.8 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of bagel, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (98 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 33 µg | 32.3 µg | 4% |
| Vitamin C | 0.6 mg | 0.59 mg | <1% |
| Thiamin | 0.54 mg | 0.53 mg | 45% |
| Riboflavin | 0.24 mg | 0.24 mg | 18% |
| Niacin | 3.4 mg | 3.3 mg | 21% |
| Vitamin B6 | 0.087 mg | 0.085 mg | 5% |
| Folate | 134 µg | 131 µg | 34% |
| Vitamin B12 | 0.16 µg | 0.16 µg | 7% |
| Pantothenic acid | 0.67 mg | 0.66 mg | 13% |
| Minerals | |||
| Calcium | 13 mg | 12.7 mg | 1% |
| Iron | 4 mg | 3.9 mg | 22% |
| Magnesium | 25 mg | 24.5 mg | 6% |
| Phosphorus | 84 mg | 82.3 mg | 7% |
| Potassium | 68 mg | 66.6 mg | 1% |
| Sodium | 505 mg | 495 mg | 22% |
| Zinc | 0.77 mg | 0.75 mg | 7% |
| Selenium | 30.6 µg | 30 µg | 56% |
| Copper | 0.09 mg | 0.088 mg | 10% |
| Manganese | 0.41 mg | 0.4 mg | 18% |
Source: USDA FoodData Central — Bagels, egg
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat bagel?
- More protein than most breads because of the dense dough.
- Freezes and toasts well pre-sliced.
How to include it
- Top with cottage cheese and tomato.
- Choose wholemeal or seeded versions for fibre.
Things to consider
- One bagel equals roughly three slices of bread in calories.
- Often high in sodium.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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Everyday refined-wheat loaf, usually fortified with iron and B vitamins.
- kcal
- 263
- protein
- 9 g
- fibre
- 2.7 g
per 100 g · Typical serving: 2 slices (60 g)
English Muffin
A flat griddled yeast roll, split and toasted for breakfast sandwiches.
- kcal
- 235
- protein
- 7.7 g
- fibre
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per 100 g · Typical serving: 1 muffin (57 g)
Sourdough Bread
Slow-fermented bread with a mildly acidic flavour and open crumb.
- kcal
- 258
- protein
- 10.2 g
- fibre
- 3.3 g
per 100 g · Typical serving: 2 slices (60 g)
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