Bagel Calories and Macros — Nutrition Facts per 1 medium bagel (105g)

A serving of bagel — 1 medium bagel (105g) — comes to 277 calories, with 11.1g of protein, 55g of carbs, and 1.4g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Bagel nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Plain bagel. The classic underestimate: a dense deli bagel is the calorie equivalent of 4-5 slices of bread before any cream cheese touches it.

How does bagel fit your goals?

Bagel is a carb-dominant food, with 55g of carbohydrate per 1 medium bagel (105g). That makes it a useful pre- or post-training fuel source, especially for endurance work or higher-volume strength sessions. If you're tracking for fat loss, the lever isn't avoiding carbs — it's portioning them around the parts of your day where the energy is actually used.

Diet-wise, bagel fits vegan and vegetarian eating patterns.

Micronutrients worth noting

Beyond the macros, bagel pulls real weight on calcium (18% DV) and iron (21% DV) per 1 medium bagel (105g) — the kind of micronutrient density that calorie counts alone don't show. Worth flagging on the other side of the ledger: a serving carries 19% of the daily sodium limit, which matters if you eat it often.

How bagel compares to other grains & starches

Tracking bagel without the friction

The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time bagel hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.

Related foods

• Sourdough Bread calories and macros
• White Bread calories and macros
• Flour Tortilla calories and macros
• Whole Wheat Bread calories and macros

Browse all grains & starches in the food database.