How Many Calories Are In A Bagel?

How Many Calories Are In A Bagel?
Nutrition Facts
Serving Size 2.9 oz.
Calories 239 (999kJ)
Amount Per Serving % Daily
Total Fat 1.4g 2%
Saturated Fat 0.2g 1%
Trans Fat 0g 0%
Cholesterol 0g 0%
Sodium 398mg 17%
Total Carbohydrate 47.4g 16%
Dietary Fiber 2.2g 9%
Sugars 4.8g
Protein 9.2g 0%
Calcium 1%
Potassium 70.6mg 0%

Breakfast is the most important meal of the day, so says the nutritionists, yet most of us spend as little as 13 minutes to prepare and eat breakfast each day according to a recent article. Think about what that number means for your weight loss efforts.


One breakfast food that often gets a bad reputation is the bagel. If portion sizes are adhered to, the calories in a bagel can give you energy and satisfy your appetite until lunchtime. Keep reading to find out more about bagel nutrition facts!

Major Nutrients Found In A Bagel

Looking at the calories in a bagel you’re probably wondering why bagels have gotten such a bad reputation and here’s the simple answer: size. Many bagels are gigantic, ranging between 6 and 7.5 inches in diameter, which can have as many as 500 calories before you add a topping!

As you can see, a human size bagel has very little fat and no cholesterol. Although salt is a key ingredient in bagels the amount shouldn’t scare you off. Where bagel nutrition facts should entice you is the energy you’ll get from carbs and a whopping 9% of dietary fibers and protein. The bagel, when made for satisfaction rather than indulgence, is a breakfast food that’s making a comeback.


The most important factor when choosing a breakfast bagel is size. Choose a bagel between 1 and 2.5 ounces to keep your breakfast at an acceptable calorie count. You can always lower your calorie count even more by choosing a mini bagel or whole grain options at your local supermarket.

Bagels may be stored in the refrigerator or at room temperature for up to a week. Some bagels keep longer so use your best judgment.

Eat It With:

Bagels are very versatile and can be enjoyed with a wide variety of toppings. Perhaps the most popular bagel topping is cream cheese, which won’t harm your weight loss efforts if you follow the portion suggestions on the side—2 tablespoons is plenty to fill a bagel. Preserves and smoked salmon are also common bagel toppers that will help you create a calorie deficit for the day.

Burn Off Calories In A Bagel

To burn off the calories in a bagel, you would need to do:

  • 22 minutes of moderate canoeing
  • 62 minutes of croquet
  • 60 minutes of horseback riding