Food · Baked Products

Bagel nutrition facts

A typical portion of bagel (1 Bagel Thin; 46 g, bagel) has 120 calories and 5g of protein (USDA FoodData Central). USDA lists 28 descriptions of it: per 100 g they range from 241 calories (multigrain) to 295 (fast foods, with egg, sausage patty, cheese, and condiments).

Nutrition Facts

Serving size1 Bagel Thin (46g)

AmountPortion

Amount per serving

Calories120

% Daily Value*

Total Fat 0.5g1%

Saturated Fat 0g1%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 190mg8%

Total Carbohydrate 24g9%

Dietary Fiber <1g3%

Total Sugars 4g

Includes Added Sugars not declared

Protein 5g10%

Vitamin D 0mcg0%

Calcium 30mg2%

Iron 1.6mg9%

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 for Bagel, 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: 264; more than 67% of reference foods
Sodium per 100 g: 422mg; more than 80% of reference foods

1 Bagel Thin weighs 46 g in USDA's record for Bagel (FDC 2707684).

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

Also rich in

Thiamin0.3 mg in 1 Bagel Thin (46 g), 22% of the Daily Value
Folate75 µg DFE in 1 Bagel Thin (46 g), 19% of the Daily Value
Selenium9.9 µg in 1 Bagel Thin (46 g), 18% of the Daily Value
Niacin2.1 mg in 1 Bagel Thin (46 g), 13% of the Daily Value
Riboflavin0.2 mg in 1 Bagel Thin (46 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 2707684), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of bagel USDA describes

Fast foods, with egg, sausage… has the most calories per 100 g (295); the fewest: Multigrain (SR Legacy) (241)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 28 USDA descriptions of bagel, per 100 g
USDA description	Calories	Protein	Fat	Sodium
BagelSame values: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	264	10.6 g	1.3 g	422 mg
Fast foods, bagel, with breakfast steak, egg, cheese, and condiments	282	16 g	14.1 g	642 mg
Fast foods, bagel, with egg, sausage patty, cheese, and condiments	295	13 g	17 g	550 mg
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	287	11.1 g	1.4 g	457 mg
Bagels, oat bran	255	10.7 g	1.2 g	590 mg
Bagels, cinnamon-raisin, toasted	294	10.6 g	1.8 g	370 mg
Bagels, egg	278	10.6 g	2.1 g	505 mg
Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)Same values: Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame), Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	275	10.5 g	1.6 g	534 mg
Bagels, wheatSame values: Bagel, whole grain white, Bagel, wheat, Bagel, whole wheat, Bagel, wheat bran, Bagel, pumpernickel, Bagel, oat bran, Bagel, multigrain	250	10.2 g	1.5 g	439 mg
Bagels, multigrain	241	9.9 g	1.2 g	359 mg
Bagel, with raisins	268	9.8 g	1.2 g	382 mg
Bagels, cinnamon-raisin	274	9.8 g	1.7 g	407 mg
Bagel, with fruit other than raisins	243	9.6 g	1.3 g	380 mg
Bagel, wheat, with fruit and nuts	263	9.5 g	2.8 g	389 mg
Bagel, wheat, with raisinsSame values: Bagel, whole wheat, with raisins, Bagel, multigrain, with raisins	255	9.5 g	1.4 g	398 mg
Bagels, whole grain white	255	9.3 g	0 g	372 mg

Every nutrient in this record (65)

The portion is 1 Bagel Thin (46 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	4.86 g	10.6 g	10%
Total lipid (fat)	0.61 g	1.32 g	1%
Carbohydrate, by difference	24.1 g	52.4 g	9%
Energy	121 kcal	264 kcal
Alcohol, ethyl	0 g	0 g
Water	15.6 g	33.8 g
Total Sugars	3.88 g	8.43 g
Fiber, total dietary	0.74 g	1.60 g	3%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.17 g	0.36 g	1%
Fatty acids, total monounsaturated	0.18 g	0.39 g
Fatty acids, total polyunsaturated	0.24 g	0.53 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	32.2 mg	70.0 mg	2%
Iron, Fe	1.64 mg	3.57 mg	9%
Magnesium, Mg	13.3 mg	29.0 mg	3%
Phosphorus, P	45.5 mg	99.0 mg	4%
Potassium, K	49.2 mg	107 mg	1%
Sodium, Na	194 mg	422 mg	8%
Zinc, Zn	0.38 mg	0.83 mg	3%
Copper, Cu	0.059 mg	0.13 mg	7%
Selenium, Se	9.89 µg	21.5 µg	18%

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 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.15 mg	0.32 mg	1%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.26 mg	0.57 mg	22%
Riboflavin	0.16 mg	0.34 mg	12%
Niacin	2.08 mg	4.51 mg	13%
Vitamin B-6	0.032 mg	0.070 mg	2%
Folate, total	48.8 µg	106 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	6.72 mg	14.6 mg	1%
Vitamin K (phylloquinone)	0.092 µg	0.20 µg	0%
Folic acid	37.7 µg	82.0 µg
Folate, food	11.0 µg	24.0 µg
Folate, DFE	75.0 µg	163 µg	19%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
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	0.0018 g	0.0040 g
SFA 16:0	0.10 g	0.23 g
SFA 18:0	0.053 g	0.12 g
MUFA 18:1	0.086 g	0.19 g
PUFA 18:2	0.23 g	0.50 g
PUFA 18:3	0.011 g	0.024 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0032 g	0.0070 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.0023 g	0.0050 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

Source: USDA FoodData Central, FDC 2707684: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in bagel?

120 in 1 Bagel Thin (46 g) of bagel; 241 to 295 per 100 g across USDA's descriptions.

How much protein is in bagel?

5g in 1 Bagel Thin; 10.6 g per 100 g.

How much sodium is in bagel?

190mg in 1 Bagel Thin; 422 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov