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Whole Grain Bagel

Whole Grain Bagel

Everyday

A whole grain bagel is a dense, chewy bread product made with whole wheat flour or multi-grain blends that retain the nutrient-rich bran and germ. Characterized by a hearty texture and nutty flavor profile, it provides significantly more dietary fiber and complex carbohydrates than traditional refined-flour bagels. The classic preparation involves boiling then baking to achieve its distinctive crust, with many varieties incorporating seeds or oats for added nutritional value. This makes it a preferred choice for sustained energy release and improved blood sugar management compared to regular bagels.

Macro Impact

A 1 bagel serving contains 266 calories, 10g protein, 54g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 266 calories?
Walking3.5 mph, moderate pace
1 hour 2 min
YogaModerate effort, gentle pace
45 min
SwimmingModerate effort, freestyle
34 min
Biking12-14 mph, moderate effort
27 min
StairsStair climbing, moderate pace
31 min
Running5 mph (12 min/mile)
23 min

Nutrition Facts

Serving size1 bagel (105 g)
Amount per serving
Calories266
% Daily Value*
Total Fat1g
2%
Saturated Fat0g
0%
Trans Fat0g
Polyunsaturated Fat1.0g
Monounsaturated Fat0.3g
Cholesterol0mg
0%
Sodium426mg
19%
Total Carbohydrate54g
20%
Dietary Fiber5g
17%
Total Sugars8g
Includes Added Sugars0g
0%
Protein10g
Vitamin D0mcg
0%
Calcium60mg
5%
Iron4mg
20%
Potassium180mg
4%

* 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
54 / 275 g
20%
Fiber
5 / 28 g
17%
Sugars
8 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
3 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
4%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
1 / 19 g
5%
Omega 9
0 g
Protein
Protein
10 / 80 g
13%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
24%
Leucine
1 / 3 g
22%
Lysine
0 / 2 g
12%
Methionine
0 / 1 g
17%
Phenylalanine
0 / 2 g
24%
Threonine
0 / 1 g
33%
Tryptophan
0 / 0 g
30%
Valine
0 / 2 g
23%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
3 g
Glycine
0 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
1 / 1 mg
50%
Riboflavin, B2
0 / 1 mg
26%
Niacin, B3
4 / 15 mg
28%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
4 / 30 mcg
14%
Cobalamin, B12
0 / 2 mcg
0%
Folate
113 / 400 mcg
28%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
60 / 1k mg
6%
Copper
0 / 1 mg
20%
Iron
4 / 13 mg
28%
Magnesium
48 / 370 mg
13%
Manganese
2 / 2 mg
73%
Phosphorous
150 / 700 mg
21%
Potassium
180 / 3k mg
6%
Selenium
29 / 55 mcg
53%
Sodium
426 / 2.3k mg
19%
Zinc
1 / 10 mg
15%
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
38 g
Caffeine
0 mg
Choline
10 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, whole grain white. USDA Standard Reference, Legacy. Food ID 174092.
  2. 2.Bagel, whole-wheat (multigrain). Canadian Nutrient File. Food ID 502265.

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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