Bagel Nutrition Facts
A 100 g serving of bagel contains 264 kcal, 10g protein (lime), 1.3g fat (pink) and 53g carbohydrate (blue). It has modest fiber and 8.4g sugar. Its standout micronutrients are iron (3.5 mg), sodium (422 mg), calcium (219 mg).
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
Understanding Bagel Nutrition
Bagel is a staple that provides complex carbohydrates, fiber and plant protein. At 264 kcal per 100 g serving, it provides 10g of protein, 53g of carbohydrate and 1.3g of fat. Bagel is particularly rich in iron, delivering 3.5mg — 20% of the daily value — in a single serving. It has modest fiber and 8.4g sugar.
For athletes and anyone tracking macros, bagel is a straightforward source of carbohydrate energy, useful around training for topping up glycogen. Its fiber and micronutrient content makes it a useful addition to a balanced macro split without pulling calories too high.
Frequently Asked Questions
How many calories are in a 100 g serving of bagel?
A 100 g serving of bagel has 264 kcal, 10g protein, 1.3g fat and 53g carbohydrate.
How much protein is in bagel?
10g per 100 g serving.
Is bagel high in carbs?
Bagel has 53g of carbohydrate per 100 g serving, about 19% of a 275g daily carb reference.
Which nutrients is bagel richest in?
Bagel is richest in iron (3.5 mg), sodium (422 mg), calcium (219 mg).
Is bagel good for tracking macros?
For athletes and anyone tracking macros, bagel is a straightforward source of carbohydrate energy, useful around training for topping up glycogen.
Log the bagel in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) (FDC ID 174899), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.