Calories in Bagel: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0% DV | 0% |
| Vitamin C | 0% DV | 0% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 1% DV | 1% |
| Vitamin K | 1% DV | 1% |
| Vitamin B6 | 6% DV | 6% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 30% DV | 30% |
| Calcium | 4% DV | 4% |
| Iron | 21% DV | 21% |
| Magnesium | 7% DV | 7% |
| Potassium | 2% DV | 2% |
| Zinc | 7% DV | 7% |
| Sodium | 20% DV | 20% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1 medium plain bagel (105g).
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Health Benefits of Bagel
How to Track Bagel Accurately
Accurately tracking bagel requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track bagel and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Bagel
| Serving | Weight | Calories |
|---|---|---|
| 1 mini bagel (26g) | 26g | 67 |
| 1 small bagel (69g) | 69g | 178 |
| 1 medium bagel (105g) | 105g | 270 |
| 1 large bagel (131g) | 131g | 337 |
| 100g | 100g | 257 |
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Frequently Asked Questions
How many calories in Bagel?
Bagel contains 270 calories per 1 medium plain bagel (105g). Per 100g, bagel provides approximately 257 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track bagel calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Bagel healthy?
Bagel provides 270 calories, 10.5g protein, 55g carbohydrates, and 1.5g fat per serving. Bagels are a calorie-dense grain food that provides a significant amount of iron (21% DV) and folate (30% DV) due to enrichment requirements. Like all foods, bagel is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Bagel calories?
The most accurate way to track bagel is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies bagel from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.