How Many Calories Are In A Bagel?

Nutrition Facts
Serving Size 1 bagel (3.7 oz.)
Calories 289 (1207kJ)
Amount Per Serving % Daily
Total Fat 1.7g 3%
Saturated Fat 0.2g 1%
Trans Fat 0g 0%
Cholesterol 0g 0%
Sodium 561mg 23%
Total Carbohydrate 56.1g 19%
Dietary Fiber 2.4g 10%
Sugars 0g
Protein 11g 0%
Calcium <0.1%
Potassium 106.1mg 0%
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If you’re like many people, you choose to start your day off with a bagel.  Whether it’s a whole grain bagel, a blueberry bagel, or a poppy seed bagel, there are plenty of different varieties to choose from that you can then smear many different condiments over.

But, what is that bagel really providing you with? And is it a breakfast choice that’s a good option if you want to maximize your body composition by building more lean muscle mass while losing body fat?

Let’s take a closer look so you have a better idea of what bagels are all about.

Major Nutrients Found In A Bagel

As bagels are a carbohydrate rich food, they’re going to provide the body with plenty of energy to go about your daily tasks.  Depending on the type of bagel that you’re eating, if you choose a whole wheat variety they can also be a good source of fiber.

Since bagels are quick calorie dense however, if you’re on a strict fat loss diet you’re definitely going to want to choose a smaller variety or just forgo them altogether.


Since bagels are a freshly baked good, you’ll want to consume them as soon as possible after purchasing them.  While they typically will last for about 5 days to a week out in the breadbasket (left in their wrapping), they’ll soon lose their freshness after just a day or two.

If you prefer you can also store your bagels in the freezer and take them out as needed, which will save you the trouble of having to shop for them each and every week.

You want to select bagels that look fresh and moist and make sure to avoid any that show signs of mould spots.

Eat It With:

Bagels taste great eaten with natural peanut butter, some low sugar jam, low-fat cream cheese, or with some scrambled egg white and veggies placed on top for a complete breakfast or snack on the run.

Burn Off Calories In A Bagel

To burn off the number of calories in a bagel you would have to:

  • 31 minutes of jogging
  • 28 minutes cycling hard
  • 33 minutes basketball