OpenNutrition

AboutDownload
Whole Wheat Bagel

Whole Wheat Bagel

Everyday

A whole wheat bagel is a dense, chewy bread product made primarily with whole wheat flour instead of refined white flour. This variety offers significantly higher dietary fiber and nutrients like B vitamins, iron, and magnesium compared to traditional bagels. The whole wheat flour gives it a heartier texture and nuttier flavor profile, while the complex carbohydrates provide more sustained energy release than its refined-grain counterparts.

Macro Impact

A 1 bagel serving contains 238 calories, 10g protein, 46g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 238 calories?
Walking3.5 mph, moderate pace
55 min
YogaModerate effort, gentle pace
40 min
SwimmingModerate effort, freestyle
30 min
Biking12-14 mph, moderate effort
24 min
StairsStair climbing, moderate pace
28 min
Running5 mph (12 min/mile)
20 min

Nutrition Facts

Serving size1 bagel (95 g)
Amount per serving
Calories238
% Daily Value*
Total Fat1g
2%
Saturated Fat0g
0%
Trans Fat0g
Polyunsaturated Fat0.9g
Monounsaturated Fat0.3g
Cholesterol0mg
0%
Sodium417mg
18%
Total Carbohydrate46g
17%
Dietary Fiber4g
14%
Total Sugars6g
Includes Added Sugars0g
0%
Protein10g
Vitamin D0mcg
0%
Calcium19mg
1%
Iron3mg
15%
Potassium157mg
3%

* 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
46 / 275 g
17%
Fiber
4 / 28 g
14%
Sugars
6 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 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
4%
Omega 9
0 g
Protein
Protein
10 / 80 g
12%
Amino Acids
Histidine
0 / 3 g
8%
Isoleucine
0 / 2 g
26%
Leucine
1 / 3 g
21%
Lysine
0 / 2 g
14%
Methionine
0 / 1 g
14%
Phenylalanine
0 / 2 g
25%
Threonine
0 / 1 g
21%
Tryptophan
0 / 0 g
27%
Valine
0 / 2 g
24%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
33%
Riboflavin, B2
0 / 1 mg
17%
Niacin, B3
3 / 15 mg
21%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
4 / 30 mcg
13%
Cobalamin, B12
0 / 2 mcg
0%
Folate
72 / 400 mcg
18%
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
19 / 1k mg
2%
Copper
0 / 1 mg
18%
Iron
3 / 13 mg
20%
Magnesium
49 / 370 mg
13%
Manganese
1 / 2 mg
66%
Phosphorous
135 / 700 mg
19%
Potassium
157 / 3k mg
5%
Selenium
27 / 55 mcg
50%
Sodium
417 / 2.3k mg
18%
Zinc
1 / 10 mg
11%
Chromium
0 / 30 mcg
0%
Molybdenum
10 / 45 mcg
21%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
36 g
Caffeine
0 mg
Choline
14 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.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.

By using this database, you acknowledge and explicitly agree to these terms.

© 2025 Snackbar Apps LLC