How many calories are in a standard 1 medium bakery bagel (105g) of plain bagel?

A standard 1 medium bakery bagel (105g) (105g) of plain bagel contains 263 calories, with 10.5g protein, 50.4g carbs, and 1.6g fat according to USDA FoodData Central (FDC ID: 172772).

Is plain bagel good for a weight loss calorie deficit?

Dense boiled and baked yeast wheat roll. High carbohydrate density, common for endurance athlete glycogen loading. Its macronutrient ratio and micronutrient profile make it a verified whole food choice for structured energy balance.

grainsUSDA FDC ID: 172772(Triticum aestivum)

Plain Bagel Calories & Nutrition Facts

Q: What is the calorie density of plain bagel per 100g?

Per 100 grams, plain bagel provides 250 kcal, 10g protein, 48g carbohydrates, and 2.3g dietary fiber.

Quick Answer: A standard 1 medium bakery bagel (105g) of plain bagel contains 263 calories. Per 100 grams, plain bagel provides 250 kcal, 10g protein, 48g carbohydrates, and 1.5g fat based on verified USDA FoodData Central records.

Dense boiled and baked yeast wheat roll. High carbohydrate density, common for endurance athlete glycogen loading. Use the interactive portion selector below to calculate exact calories and macronutrients for small, medium, large, or custom gram portions.

Interactive Portion Selector

Calculate Nutrition by Serving Size

grams

Calories

250kcal

per 100 grams (100g)

Protein

10g

16% of energy

Carbohydrates

48g

77% of energy

Total Fat

1.5g

5% of energy

Serving: 100 grams (100 grams)

Comprehensive Nutrition Facts (Per 100g)

Standard laboratory basis: 100 grams edible portion

100 g standard

Calories250 kcal

Total Fat1.5 g

Sodium439 mg

Potassium95 mg

Total Carbohydrate48 g

Dietary Fiber2.3 g

Total Sugars6 g

Protein10 g

Preparation & Cooking Variations

How different cooking methods affect caloric density and moisture content per 100g

Preparation Method	Calories / 100g	Protein	Carbs	Fat	Nutritional Impact
Plain untoasted	250 kcal	10g	48g	1.5g	Standard bakery bagel

Nutritional Comparison with Similar Foods

Direct evidence-based comparisons derived from verified database records

Plain Bagel vs Whole Wheat Bread

View Whole Wheat Bread →

A single commercial bagel equals roughly 3-4 slices of bread in total carbohydrate content.

Verified Nutrition Data•Source: USDA FoodData Central(ID: 172772)

Verified: 2026-09-01|Provenance Policy|FDC Record ↗

Related grains Foods

Oats (Rolled, Dry)389 kcal / 100g Whole Wheat Bread247 kcal / 100g White Bread265 kcal / 100g

Calculate Daily Targets

Calorie Calculator →Calculate daily energy requirements using Mifflin-St Jeor and Katch-McArdle equations. Evidence-backed targets for fat loss, muscle gain, and maintenance.Macro Calculator →Convert your daily calorie target into optimal grams of protein, carbohydrates, and dietary fats tailored to your body composition and training targets.