Bagel, plain, enriched
One medium bagel is about 270 kcal, mostly carbs: an easy pre-workout or bulking breakfast.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Bagel, plain, enriched for gym-goers
Per 100 g, bagel, plain, enriched provides 257 kcal, 10 g protein, 50.5 g carbohydrate (2.1 g fiber, 5.5 g sugars) and 1.6 g fat (0.4 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 medium bagel, about 105 g) comes to roughly 270 kcal and 10.5 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Bagel, plain, enriched
A plain enriched bagel is a dense wheat roll, boiled and then baked. Per 100 g it's similar in calories to bread, with more protein and less fat. The difference is size: a medium bagel weighs about 105 g, the equivalent of three to four slices of bread, which puts one bagel at roughly 270 kcal, mostly from carbohydrate.
In a gym diet
Bagels make an easy bulking breakfast. They pack a lot of carbohydrate into something compact and easy to eat, with about 10 g of protein as a starting point. An hour or two before training they also work as a pre-workout carb. On a cut a whole bagel uses up a big chunk of your carb budget, so think about half, or a thin version. Eggs, smoked salmon, turkey or cottage cheese on top bring the protein up.
Preparation and cooking
Toasting crisps the outside without meaningfully changing calories. Scooping out some of the dense middle is a common trick to cut carbs and keep the crust. Cream cheese and butter can add 100 kcal or more, so measure them.
Buying and storage
Sizes vary a lot, and bakery bagels can be much bigger than the 105 g serving here, so check the weight. They go stale quickly; slice and freeze extras, then toast from frozen.
Things to watch
Sodium is substantial at about 450 mg per 100 g, close to 500 mg in one bagel. Bagels contain wheat and gluten, and seeded ones can include sesame, a common allergen.
Meal ideas
- Smoked salmon bagel with light cream cheese, capers and red onion.
- Breakfast bagel sandwich with two eggs, turkey bacon and spinach.
- Pre-lift half bagel with jam and a scoop of whey mixed into milk.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Iron (20%).
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 3.9 g | #3 of 23 |
| Protein per 100 g | 10 g | #3 of 23 |
| Fiber per 100 g | 2.1 g | #15 of 23 |
| Lowest calories per 100 g | 257 kcal | #19 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Whole-wheat pasta (cooked)
149 kcal · P 6 · C 30.1 · F 1.7
→Bulgur wheat (cooked)
83 kcal · P 3.1 · C 18.6 · F 0.2
→Buckwheat groats, roasted (cooked)
92 kcal · P 3.4 · C 19.9 · F 0.6
→Pasta, enriched (cooked, unsalted)
158 kcal · P 5.8 · C 30.9 · F 0.9
→Quinoa (cooked)
120 kcal · P 4.4 · C 21.3 · F 1.9
→Oats, rolled (dry, uncooked)
379 kcal · P 13.2 · C 67.7 · F 6.5
Compare Bagel, plain, enriched with Whole-wheat pasta (cooked) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in bagel, plain, enriched?
Bagel, plain, enriched has about 257 kcal per 100 g, or roughly 270 kcal per 1 medium bagel (105 g).
How much protein is in bagel, plain, enriched?
About 10 g of protein per 100 g and 10.5 g per 1 medium bagel. That works out to 3.9 g per 100 kcal, so it's not primarily a protein source.
Is bagel, plain, enriched good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
How many slices of bread is one bagel?
By weight, a medium 105 g bagel equals roughly three to four average slices of bread, and the calories land in the same range. Many large deli bagels are heavier still.
Are bagels good for bulking?
Yes. They're calorie-dense, low in fat and easy to eat, which helps when you need to hit high carb targets. Add protein and some fruit or vegetables for a more complete meal.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.