Calories in a Bagel: Plain, With Cream Cheese and More
How many calories are in a bagel – mini, small, medium and large – plus cream cheese, butter and breakfast bagels, carbs, and what to check on the bag.
Bagels are a breakfast classic: chewy, filling and great with cream cheese, eggs or smoked salmon. But they’re also dense – a bagel packs a lot of bread into one round. So how many calories does a bagel really have?
The short answer: a medium plain bagel (105 g) has about 277 calories, and a large bakery bagel (131 g) about 346. That’s as much as three to four slices of bread. With 2 tablespoons of cream cheese, a medium bagel comes to about 375 calories. Bagels are mostly refined flour, with little fiber or protein.
Calories in bagels by size
Values are for plain bagels, from the US Department of Agriculture (USDA FoodData Central):
| Bagel | Weight | Calories | Carbs |
|---|---|---|---|
| Mini bagel | 26 g | 69 kcal | 14 g |
| Small bagel | 69 g | 182 kcal | 36 g |
| Medium bagel | 105 g | 277 kcal | 55 g |
| Large bagel (bakery) | 131 g | 346 kcal | 69 g |
| Bagel thin | about 45 g | about 110 kcal | 24 g |
| 100 g | 100 g | 264 kcal | 52 g |
Tip: bagel sizes have grown over the years. Many bakery and café bagels weigh 120–150 g – check the label or weigh one once.
Bagel nutrition facts
| Nutrient | Per 100 g | Per medium bagel (105 g) |
|---|---|---|
| Calories | 264 kcal | 277 kcal |
| Carbohydrates | 52.4 g | 55.0 g |
| – of which sugars | 8.4 g | 8.9 g |
| Fiber | 1.6 g | 1.7 g |
| Protein | 10.6 g | 11.1 g |
| Fat | 1.3 g | 1.4 g |
| Sodium | 422 mg | 443 mg |
A plain bagel has almost no fat but a lot of carbs from white flour and only about 2 g of fiber. That’s why it raises blood sugar fast and doesn’t keep you full for long. A whole wheat bagel has about the same calories but several times more fiber.
Calories in bagels with toppings
| Bagel | Calories |
|---|---|
| Medium bagel + 1 tbsp butter | about 380 kcal |
| Medium bagel + 2 tbsp cream cheese | about 375 kcal |
| Medium bagel + 2 tbsp light cream cheese | about 345 kcal |
| Medium bagel + 2 tbsp peanut butter | about 465 kcal |
| Bagel with smoked salmon and cream cheese | about 450–550 kcal |
| Bagel breakfast sandwich (egg, cheese, bacon) | about 500–600 kcal |
| Everything or sesame bagel (plain, medium) | about 290–300 kcal |
| Cinnamon raisin bagel (medium) | about 280–300 kcal |
Cream cheese adds about 50 calories per tablespoon, and cafés often use 3–4 tablespoons. A bagel sandwich with egg, cheese and bacon is a full meal.
What to check on the bag
Many packaged bagels contain calcium propionate (E282), a preservative that stops mold. Bakery bagels usually don’t need it. Some brands also add sugar, dough conditioners or emulsifiers. If you buy bagels often, compare ingredient lists – the simplest ones have flour, water, yeast, salt and a little sugar or malt.
Can you eat bagels and lose weight?
Yes, if you plan for them. A bagel isn’t “bad”, but it’s a lot of bread in one go, and it won’t keep you full on its own.
How to make a bagel fit:
- Choose a small bagel, a bagel thin or half a bagel.
- Pick whole wheat for more fiber.
- Add protein: eggs, smoked salmon, turkey or cottage cheese.
- Use a thin layer of cream cheese, or light cream cheese.
- Add vegetables: tomato, cucumber, spinach or onion.
Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator. For better bread choices, see our guide to the healthiest bread.
Count the calories in your breakfast without guesswork. With NutriSmart, you snap a photo of what you eat, and the app counts your calories, protein, carbs and fat and shows how much you have left for the day. For a bag of bagels, scan the barcode to see the additives and a health score out of 100.Get the app free
You can also read how many calories are in a croissant and in cream cheese, and our high protein breakfast ideas.
The bottom line
A medium plain bagel has about 277 calories and a large bakery bagel about 346 – as much as three or four slices of bread. With cream cheese, it’s about 375–475 calories. Bagels are mostly refined flour, so choose smaller or whole wheat bagels, add protein and vegetables, and keep spreads thin.
FAQ
How many calories are in a bagel?
A medium plain bagel (105 g) has about 277 calories. A large bakery bagel (131 g) has about 346, and a mini bagel (26 g) about 69.
How many calories are in a bagel with cream cheese?
A medium bagel with 2 tablespoons of cream cheese has about 375 calories. Many cafés spread 3–4 tablespoons, which brings it to 425–475.
Is a bagel the same as two slices of bread?
No – it's more like three or four. A medium bagel has about 277 calories and 55 g of carbs, while a slice of white bread has about 75 calories and 14 g of carbs.
Are bagels healthy?
Plain bagels are mostly refined flour, with little fiber or protein, so they don't keep you full for long. Whole wheat bagels are a better choice. Pair any bagel with protein, like eggs, smoked salmon or cottage cheese.
Can I eat bagels and lose weight?
Yes, if you plan for them. Choose a small or thin bagel, use a thin layer of cream cheese and add protein and vegetables. A whole large bagel with cream cheese can be a third of a day's calories for some people.
Do bagels have preservatives?
Many packaged bagels contain calcium propionate (E282) to stop mold. Bakery bagels often don't. Check the ingredient list if you want to avoid it.
