Group · Bread
Bagel
The bagel is a bread of Ashkenazi Jewish origin, poached before it is baked. It is this dip in boiling water that gelatinises the surface starch and gives it its shiny crust and very dense crumb.
In terms of nutrition facts: 301 kcal per 100 g, with 53 g of carbohydrates including 6.48 g of sugars, 10.8 g of protein and 4.58 g of fat. It provides 2.7 g of fibre, 36.3 mg of magnesium and 2.3 mg of vitamin B3 per 100 g, and contains 1.02 g of salt.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 301 kcal |
| Kilojoules | 1270 kJ |
| Protein | 10,8 g |
| Carbohydrate | 53 g |
| Fat | 4,6 g |
| Fibre | 2,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Manganese0,84 mg42 %
- Vitamin B10,24 mg22 %
- Copper0,17 mg17 %
- Phosphorus111 mg16 %
- Vitamin B32,3 mg14 %
- Iron1,83 mg13 %
- Vitamin B925 µg13 %
- Magnesium36,3 mg10 %
See the other 9 nutrients
- Zinc0,95 mg10 %
- Vitamin B20,1 mg7 %
- Vitamin B50,37 mg6 %
- Potassium122 mg6 %
- Vitamin B60,08 mg6 %
- Calcium37,3 mg5 %
- Vitamin E0,32 mg3 %
- Vitamin K11,5 µg2 %
- Vitamin A0,17 µg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
A bagel weighs 100 to 120 g: count 300 to 360 kcal. That is the equivalent of six to eight slices of bread, in a format that looks like a single portion. It is the main trap with this product.
6.48 g of sugars: more than ordinary bread. The dough is sweetened, and the poaching water traditionally contains malt or honey. A country loaf has 2.5 g.
Its dense crumb fills you up more than it looks. Poaching compacts the structure: weight for weight, a bagel is more filling than an airy bread.
The filling decides everything. Cream cheese and smoked salmon easily comes to 600 kcal and 3 g of salt for the whole sandwich. A version with fromage blanc and raw vegetables changes the picture.
2.7 g of fibre: the lowest of the breads in this batch. Wholemeal or seeded versions do noticeably better.