USDA reference food · Baked Products

Bagels, egg

1 small bagel of bagels, egg (69 g) has 190 calories, 7g of protein, 1.5g of fat and 2g of fiber (USDA FoodData Central, SR Legacy, FDC 174901). It is one of 28 USDA descriptions of bagel.

FoodData Central 174901, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 small bagel (69g)

AmountPortion

Amount per serving

Calories190

% Daily Value*

Total Fat 1.5g2%

Saturated Fat 0g1%

Trans Fat not declared

Cholesterol 15mg6%

Sodium 350mg15%

Total Carbohydrate 37g13%

Dietary Fiber 2g6%

Total Sugars not declared

Includes Added Sugars not declared

Protein 7g15%

Vitamin D not declared

Calcium 10mg1%

Iron 2.7mg15%

Potassium 50mg1%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 10.6g; more than 54% of 8,218 USDA reference foods
Calories per 100 g: 278; more than 70% of reference foods
Fiber per 100 g: 2.3g; more than 73% of reference foods

What a portion gives you

Fiber 2g6%

Protein 7g15%

Potassium 50mg1%

Calcium 10mg1%

Iron 2.7mg15%

Sodium 350mg15%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 174901); FDA Daily Values, 21 CFR 101.9.

Also rich in

Selenium21 µg in 1 small bagel (69 g), 38% of the Daily Value
Thiamin0.4 mg in 1 small bagel (69 g), 31% of the Daily Value
Folate92 µg DFE in 1 small bagel (69 g), 23% of the Daily Value
Niacin2.4 mg in 1 small bagel (69 g), 15% of the Daily Value
Riboflavin0.2 mg in 1 small bagel (69 g), 12% of the Daily Value
Manganese0.3 mg in 1 small bagel (69 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 174901), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 78% carbohydrate, 7% fat and 16% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	278	70%
Protein	10.6 g	54%
Total fat	2.10 g	36%
Carbohydrate	53.0 g	84%
Fiber	2.30 g	73%
Sodium	505 mg	83%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (67)

The portion is 1 small bagel (69 g); % DV is for that portion.

Energy, macronutrients and sugars (11)

Nutrient	Per portion	Per 100 g	% DV
Protein	7.31 g	10.6 g	15%
Total lipid (fat)	1.45 g	2.10 g	2%
Carbohydrate, by difference	36.6 g	53.0 g	13%
Ash	1.10 g	1.60 g
Energy	192 kcal	278 kcal
Water	22.6 g	32.7 g
Fiber, total dietary	1.59 g	2.30 g	6%
Cholesterol	16.6 mg	24.0 mg	6%
Fatty acids, total saturated	0.29 g	0.42 g	1%
Fatty acids, total monounsaturated	0.29 g	0.42 g
Fatty acids, total polyunsaturated	0.44 g	0.64 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	8.97 mg	13.0 mg	1%
Iron, Fe	2.75 mg	3.98 mg	15%
Magnesium, Mg	17.3 mg	25.0 mg	4%
Phosphorus, P	58.0 mg	84.0 mg	5%
Potassium, K	46.9 mg	68.0 mg	1%
Sodium, Na	348 mg	505 mg	15%
Zinc, Zn	0.53 mg	0.77 mg	5%
Copper, Cu	0.062 mg	0.090 mg	7%
Manganese, Mn	0.28 mg	0.41 mg	12%
Selenium, Se	21.1 µg	30.6 µg	38%

Vitamins (13)

Nutrient	Per portion	Per 100 g	% DV
Retinol	22.8 µg	33.0 µg
Vitamin A, RAE	22.8 µg	33.0 µg	3%
Vitamin C, total ascorbic acid	0.41 mg	0.60 mg	0%
Thiamin	0.37 mg	0.54 mg	31%
Riboflavin	0.16 mg	0.23 mg	12%
Niacin	2.38 mg	3.44 mg	15%
Pantothenic acid	0.46 mg	0.67 mg
Vitamin B-6	0.060 mg	0.087 mg	4%
Folate, total	60.7 µg	88.0 µg
Vitamin B-12	0.11 µg	0.16 µg	5%
Folic acid	45.5 µg	66.0 µg
Folate, food	15.2 µg	22.0 µg
Folate, DFE	92.5 µg	134 µg	23%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.086 g	0.13 g
Threonine	0.21 g	0.31 g
Isoleucine	0.28 g	0.41 g
Leucine	0.52 g	0.75 g
Lysine	0.18 g	0.26 g
Methionine	0.13 g	0.19 g
Cystine	0.16 g	0.23 g
Phenylalanine	0.36 g	0.52 g
Tyrosine	0.21 g	0.31 g
Valine	0.32 g	0.46 g
Arginine	0.27 g	0.39 g
Histidine	0.16 g	0.23 g
Alanine	0.24 g	0.35 g
Aspartic acid	0.33 g	0.48 g
Glutamic acid	2.45 g	3.55 g
Glycine	0.26 g	0.37 g
Proline	0.82 g	1.19 g
Serine	0.36 g	0.53 g

Fatty acids (15)

Nutrient	Per portion	Per 100 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.0021 g	0.0030 g
SFA 16:0	0.24 g	0.34 g
SFA 18:0	0.052 g	0.076 g
MUFA 18:1	0.26 g	0.38 g
PUFA 18:2	0.41 g	0.60 g
PUFA 18:3	0.018 g	0.026 g
PUFA 20:4	0.0083 g	0.012 g
PUFA 22:6 n-3 (DHA)	0.0021 g	0.0030 g
MUFA 16:1	0.024 g	0.035 g
MUFA 20:1	0.0014 g	0.0020 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g

Source: USDA FoodData Central, FDC 174901: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat bagel

USDA lists 28 preparations of bagel. The bagel page puts them side by side, per 100 g and per portion.

Compare every bagel preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov