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USDA reference food · Baked Products

Bagels, multigrain

1 piece bagel of bagels, multigrain (81 g) has 200 calories, 8g of protein, 1g of fat and 5g of fiber (USDA FoodData Central, SR Legacy, FDC 171852). It is one of 28 USDA descriptions of bagel.

FoodData Central 171852, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 piece bagel (81g)
Amount per serving
Calories200
% Daily Value*
Total Fat 1g1%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol <5mg2%
Sodium 290mg13%
Total Carbohydrate 38g14%
Dietary Fiber 5g18%
Total Sugars 7g
Includes Added Sugars not declared
Protein 8g16%
Vitamin D 0mcg0%
Calcium 100mg8%
Iron 1.8mg10%
Potassium 170mg4%

* 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
9.9g
more than 53% of 8,218 USDA reference foods
Calories per 100 g
241
more than 63% of reference foods
Fiber per 100 g
6.2g
more than 91% of reference foods

What a portion gives you

Fiber 5g18%
Protein 8g16%
Potassium 170mg4%
Calcium 100mg8%
Iron 1.8mg10%
Sodium 290mg13%

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

Source: USDA FoodData Central, SR Legacy (FDC 171852); FDA Daily Values, 21 CFR 101.9.

Also rich in

  • Manganese1.4 mg in 1 piece bagel (81 g), 63% of the Daily Value
  • Selenium22 µg in 1 piece bagel (81 g), 40% of the Daily Value
  • Thiamin0.3 mg in 1 piece bagel (81 g), 28% of the Daily Value
  • Folate92 µg DFE in 1 piece bagel (81 g), 23% of the Daily Value
  • Niacin3.5 mg in 1 piece bagel (81 g), 22% of the Daily Value
  • Copper0.2 mg in 1 piece bagel (81 g), 21% of the Daily Value
  • Magnesium69 mg in 1 piece bagel (81 g), 16% of the Daily Value
  • Riboflavin0.2 mg in 1 piece bagel (81 g), 16% of the Daily Value
  • Phosphorus152 mg in 1 piece bagel (81 g), 12% of the Daily Value
  • Zinc1.2 mg in 1 piece bagel (81 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 171852), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 79% carbohydrate, 5% fat and 16% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 gThis foodShare with less
Calories24163%
Protein9.90 g53%
Total fat1.24 g30%
Carbohydrate47.5 g82%
Fiber6.20 g91%
Total sugars8.66 g77%
Sodium359 mg76%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (82)

The portion is 1 piece bagel (81 g); % DV is for that portion.

Energy, macronutrients and sugars (14)
NutrientPer portionPer 100 g% DV
Protein8.02 g9.90 g16%
Total lipid (fat)1.00 g1.24 g1%
Carbohydrate, by difference38.5 g47.5 g14%
Ash1.61 g1.99 g
Energy195 kcal241 kcal
Alcohol, ethyl0 g0 g
Water31.9 g39.4 g
Total Sugars7.01 g8.66 g
Fiber, total dietary5.02 g6.20 g18%
Cholesterol4.86 mg6.00 mg2%
Fatty acids, total trans0 g0 g
Fatty acids, total saturated0 g0 g0%
Fatty acids, total monounsaturated0.25 g0.31 g
Fatty acids, total polyunsaturated0.57 g0.70 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca100 mg124 mg8%
Iron, Fe1.81 mg2.23 mg10%
Magnesium, Mg68.8 mg85.0 mg16%
Phosphorus, P152 mg188 mg12%
Potassium, K165 mg204 mg4%
Sodium, Na291 mg359 mg13%
Zinc, Zn1.23 mg1.52 mg11%
Copper, Cu0.19 mg0.24 mg21%
Manganese, Mn1.45 mg1.79 mg63%
Selenium, Se21.8 µg26.9 µg40%
Vitamins (24)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE0 µg0 µg0%
Carotene, beta0.81 µg1.00 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.53 mg0.66 mg4%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin64.8 µg80.0 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.34 mg0.42 mg28%
Riboflavin0.20 mg0.25 mg16%
Niacin3.45 mg4.26 mg22%
Pantothenic acid0.42 mg0.52 mg
Vitamin B-60.15 mg0.18 mg9%
Folate, total65.6 µg81.0 µg
Vitamin B-120 µg0 µg0%
Choline, total13.0 mg16.1 mg2%
Vitamin K (phylloquinone)0.49 µg0.60 µg0%
Folic acid38.9 µg48.0 µg
Folate, food26.7 µg33.0 µg
Folate, DFE92.3 µg114 µg23%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (30)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00 g0 g
SFA 14:00 g0 g
SFA 16:00 g0 g
SFA 18:00 g0 g
SFA 20:00 g0 g
MUFA 18:10.25 g0.31 g
PUFA 18:20.44 g0.55 g
PUFA 18:30.12 g0.15 g
PUFA 20:40 g0 g
PUFA 22:6 n-3 (DHA)0 g0 g
SFA 22:00 g0 g
MUFA 14:10 g0 g
MUFA 16:10.0049 g0.0060 g
PUFA 18:40 g0 g
MUFA 20:10.00081 g0.0010 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g
SFA 15:00 g0 g
SFA 17:00 g0 g
SFA 24:00 g0 g
MUFA 24:1 c0 g0 g
PUFA 20:2 n-6 c,c0 g0 g
MUFA 17:10 g0 g
PUFA 20:30 g0 g
MUFA 15:10 g0 g

Source: USDA FoodData Central, FDC 171852: 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

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