Bagel
How Many Calories Are in a Bagel? Nutrition Facts and Benefits
A bagel is a ring-shaped bread made by boiling the dough briefly and then baking it, giving it a chewy interior and a slightly crisp crust. Originating in the 17th century within Polish-Jewish communities, bagels became a staple in North America and are now enjoyed worldwide. They’re commonly served plain, toasted, or topped with spreads and fillings like cream cheese, eggs, or smoked salmon.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 270 kcal | 55 g | 10 g | 1.5 g | 2.5 g | 430 mg |
| 2 | 1 bagel (120 g) | 324 kcal | 66 g | 12 g | 1.8 g | 3 g | 516 mg |
Health Benefits of Bagels
- Provide quick energy from complex carbohydrates.
- Often enriched with B vitamins (thiamin, niacin, folate) and iron.
- Whole-grain or seeded bagels offer more fiber, supporting digestion.
- Naturally low in fat and cholesterol-free.
- Can promote fullness when paired with protein- and fiber-rich toppings.
Bagel Consumption Tips
- Choose whole-grain, multigrain, or seeded varieties for extra fiber and nutrients.
- Watch portion size—consider half a large bagel or a thinner style.
- Pair with protein and healthy fats (eggs, turkey, cottage cheese, avocado, hummus) to balance blood sugar.
- Go easy on high-calorie spreads; opt for a thin layer of cream cheese or yogurt-based spreads.
- Check sodium content and add vegetables (tomato, cucumber, spinach, arugula) to build a more balanced meal.