Calories in Bagel

100 g of bagel has 264 kcal, and 1 miniature bagel (26 g) has about 69 kcal.

264 kcalper 100 g

69 kcal in 1 miniature (26 g)

High density · 2.6 kcal per g

Protein 10.6g 16% of the calories
Carbs 52.4g 79% of the calories
Fat 1.3g 5% of the calories
Fiber 1.6g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 65 minutes of walking, or 23 minutes of running, for a 70 kg body - context, not a debt to work off.

Bagel nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 miniature (26 g)
Nutrient	Per 100 g	Per serving
Energy	264kcal	69kcal
Fat	1.3g	0.34g
Saturated Fat	0.36g	0.094g
Unsaturated Fat	0.96g	0.25g
Carbs	52.4g	13.6g
Sugars	8.4g	2.2g
Fiber	1.6g	0.42g
Protein	10.6g	2.7g
Salt	1g	0.27g
Water	33.8g	8.8g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	0.39g	0.1g
Polyunsaturated	0.53g	0.14g
Omega-3	0.024g	0.006g
ALA	0.024g	0.006g
DHA	0g	0g
EPA	0g	0g
Omega-6	0.5g	0.13g
AA	0g	0g
LA	0.5g	0.13g
Cholesterol	0mg	0mg

Vitamin B1 (Thiamine)	0.57mg	0.15mg
Vitamin B2 (Riboflavin)	0.34mg	0.089mg
Vitamin B3 (Niacin)	4.5mg	1.2mg
Vitamin B6 (Pyridoxine)	0.07mg	0.018mg
Vitamin B12 (Cobalamin)	0µg	0µg
Folate (Vitamin B9)	106µg	27.6µg
Vitamin A	0µg	0µg
Vitamin C	0mg	0mg
Vitamin D	0IU	0IU
Vitamin E	0.32mg	0.083mg
Vitamin K	0.2µg	0.052µg
Choline	14.6mg	3.8mg

Calcium	70mg	18.2mg
Copper	0.13mg	0.033mg
Iron	3.6mg	0.93mg
Magnesium	29mg	7.5mg
Phosphorus	99mg	25.7mg
Potassium	107mg	27.8mg
Selenium	21.5µg	5.6µg
Zinc	0.83mg	0.22mg

Beta-carotene	0µg	0µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	0µg	0µg

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in bagel

1 miniature (26 g) is 69 kcal, about 3% of a 2,000 kcal day.

Medium in sugars8.4 g per 100 g (9% of the daily reference)
High in folate106 µg per 100 g (53% of the daily reference)
High in vitamin B10.57 mg per 100 g (52% of the daily reference)
A source of protein10.6 g per 100 g, 16% of the calories
Low in fat1.3 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of bagel

26 g1 miniature	69 kcal
50 g	132 kcal
52 g2 servings	137 kcal
100 g	264 kcal
200 g	528 kcal

Any amount g 69 kcal

Foods with similar calories

Other published foods within reach of 264 kcal per 100 g, so the number has something to sit against.

Oats 115 kcal more 379kcal / 100 g

Bread 3 kcal more 267kcal / 100 g

Tortilla 2 kcal less 262kcal / 100 g

Corn flakes 101 kcal more 365kcal / 100 g

Ice cream 43 kcal less 221kcal / 100 g

Feta 20 kcal more 284kcal / 100 g

Questions about bagel

1 miniature bagel (26 g) has 2.7 g of protein, and 100 g has 10.6 g. The macro calculator works out how much protein you need a day.

1 miniature bagel (26 g) has 2.2 g of sugar, and 100 g has 8.4 g.

It depends on the size: small (69 g) about 182 kcal; medium (105 g) about 277 kcal; large (131 g) about 346 kcal.

Yes. 100 g of bagel has 106 µg of folate, 53% of what an adult needs in a day.

Moderately. 100 g of bagel has 10.6 g of protein, 16% of the calories; a food counts as high in protein from 20%.

100 g of bagel covers this much of an adult's daily need: folate 53%, vitamin B1 52%, selenium 39%, vitamin B3 28%.

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 miniature bagel (26 g) has about 69 kcal. The calorie calculator works out how many you need.

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