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Bagels

Bagels

EverydayEnriched

A bagel is a dense, chewy bread product made from enriched wheat flour, characterized by its traditional preparation of boiling followed by baking to create a glossy crust. The enrichment process adds back iron and B vitamins lost during flour refinement, while the high-gluten dough provides notable protein content for a grain-based food. Though nutritionally dense in carbohydrates, its low moisture content makes it calorie-concentrated compared to standard breads, often served as a breakfast base for spreads or sandwiches.

Macro Impact

A 1 bagel serving contains 277 calories, 11g protein, 55g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 277 calories?
Walking3.5 mph, moderate pace
1 hour 4 min
YogaModerate effort, gentle pace
47 min
SwimmingModerate effort, freestyle
36 min
Biking12-14 mph, moderate effort
29 min
StairsStair climbing, moderate pace
32 min
Running5 mph (12 min/mile)
23 min

Nutrition Facts

Serving size1 bagel (105 g)
Amount per serving
Calories277
% Daily Value*
Total Fat1g
2%
Saturated Fat0.4g
2%
Trans Fat0.0g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.4g
Cholesterol0mg
0%
Sodium443mg
19%
Total Carbohydrate55g
20%
Dietary Fiber2g
6%
Total Sugars9g
Includes Added Sugars1g
2%
Protein11g
Vitamin D0mcg
0%
Calcium230mg
18%
Iron4mg
21%
Potassium112mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
55 / 275 g
20%
Fiber
2 / 28 g
6%
Sugars
9 g
Added Sugars
1 / 50 g
2%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
2%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
3%
Omega 9
0 g
Protein
Protein
11 / 80 g
14%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
1 / 1 mg
52%
Riboflavin, B2
0 / 1 mg
30%
Niacin, B3
5 / 15 mg
32%
Pantothenic Acid, B5
0 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
6%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
171 / 400 mcg
43%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
8 / 15 mg
52%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
230 / 1k mg
23%
Copper
0 / 1 mg
15%
Iron
4 / 13 mg
29%
Magnesium
31 / 370 mg
8%
Manganese
1 / 2 mg
28%
Phosphorous
104 / 700 mg
15%
Potassium
112 / 3k mg
4%
Selenium
23 / 55 mcg
41%
Sodium
443 / 2.3k mg
19%
Zinc
1 / 10 mg
9%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
35 g
Caffeine
0 mg
Choline
15 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame). USDA Standard Reference, Legacy. Food ID 174899.
  2. 2.Bagel, plain (with onion, poppy seed and/or sesame seed). Canadian Nutrient File. Food ID 3671.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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