USDA reference food · Baked Products

Bagels, whole grain white

1/2 piece bagel 1 serving of bagels, whole grain white (43 g) has 110 calories, 4g of protein, 0g of fat and 2g of fiber (USDA FoodData Central, SR Legacy, FDC 174092). It is one of 28 USDA descriptions of bagel.

FoodData Central 174092, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1/2 piece bagel 1 serving (43g)

AmountPortion

Amount per serving

Calories110

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 160mg7%

Total Carbohydrate 23g9%

Dietary Fiber 2g7%

Total Sugars 4g

Includes Added Sugars not declared

Protein 4g8%

Vitamin D 0mcg0%

Calcium 40mg3%

Iron 1.8mg10%

Potassium 80mg2%

* 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: 9.3g; more than 51% of 8,218 USDA reference foods
Calories per 100 g: 255; more than 65% of reference foods
Fiber per 100 g: 4.7g; more than 88% of reference foods

What a portion gives you

Fiber 2g7%

Protein 4g8%

Potassium 80mg2%

Calcium 40mg3%

Iron 1.8mg10%

Sodium 160mg7%

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

Source: USDA FoodData Central, SR Legacy (FDC 174092); FDA Daily Values, 21 CFR 101.9.

Also rich in

Thiamin0.3 mg in 1/2 piece bagel 1 serving (43 g), 25% of the Daily Value
Selenium11 µg in 1/2 piece bagel 1 serving (43 g), 21% of the Daily Value
Folate77 µg DFE in 1/2 piece bagel 1 serving (43 g), 19% of the Daily Value
Riboflavin0.2 mg in 1/2 piece bagel 1 serving (43 g), 13% of the Daily Value
Niacin2.0 mg in 1/2 piece bagel 1 serving (43 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 174092), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 85% carbohydrate, 0% fat and 15% 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	255	65%
Protein	9.30 g	51%
Total fat	0 g	0%
Carbohydrate	54.5 g	85%
Fiber	4.70 g	88%
Total sugars	9.30 g	78%
Sodium	372 mg	77%

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 (80)

The portion is 1/2 piece bagel 1 serving (43 g); % DV is for that portion.

Energy, macronutrients and sugars (14)

Nutrient	Per portion	Per 100 g	% DV
Protein	4.00 g	9.30 g	8%
Total lipid (fat)	0 g	0 g	0%
Carbohydrate, by difference	23.4 g	54.5 g	9%
Ash	0.71 g	1.65 g
Energy	110 kcal	255 kcal
Alcohol, ethyl	0 g	0 g
Water	14.8 g	34.5 g
Total Sugars	4.00 g	9.30 g
Fiber, total dietary	2.02 g	4.70 g	7%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0 g	0 g	0%
Fatty acids, total monounsaturated	0 g	0 g
Fatty acids, total polyunsaturated	0 g	0 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	40.0 mg	93.0 mg	3%
Iron, Fe	1.80 mg	4.19 mg	10%
Magnesium, Mg	17.6 mg	41.0 mg	4%
Phosphorus, P	61.9 mg	144 mg	5%
Potassium, K	75.7 mg	176 mg	2%
Sodium, Na	160 mg	372 mg	7%
Zinc, Zn	0.70 mg	1.62 mg	6%
Copper, Cu	0.068 mg	0.16 mg	8%
Selenium, Se	11.3 µg	26.3 µg	21%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0.43 µg	1.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.10 mg	0.24 mg	1%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	32.3 µg	75.0 µg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.30 mg	0.70 mg	25%
Riboflavin	0.17 mg	0.40 mg	13%
Niacin	2.00 mg	4.65 mg	12%
Vitamin B-6	0.062 mg	0.14 mg	4%
Folate, total	60.2 µg	140 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	4.13 mg	9.60 mg	1%
Vitamin K (phylloquinone)	0.21 µg	0.50 µg	0%
Folic acid	24.1 µg	56.0 µg
Folate, food	35.7 µg	83.0 µg
Folate, DFE	77.0 µg	179 µg	19%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (30)

Nutrient	Per portion	Per 100 g	% DV
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 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 g	0 g
SFA 16:0	0 g	0 g
SFA 18:0	0 g	0 g
SFA 20:0	0 g	0 g
MUFA 18:1	0 g	0 g
PUFA 18:2	0 g	0 g
PUFA 18:3	0 g	0 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
SFA 22:0	0 g	0 g
MUFA 14:1	0 g	0 g
MUFA 16:1	0 g	0 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g
SFA 15:0	0 g	0 g
SFA 17:0	0 g	0 g
SFA 24:0	0 g	0 g
MUFA 24:1 c	0 g	0 g
PUFA 20:2 n-6 c,c	0 g	0 g
MUFA 17:1	0 g	0 g
PUFA 20:3	0 g	0 g
MUFA 15:1	0 g	0 g

Source: USDA FoodData Central, FDC 174092: 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

Every common food in baked productscalories, protein, fat and carbohydrate side by side
Foods high in fibermore fiber per 100 g than 88% of reference foods
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Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

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