What you’ll learn:
- A medium plain bagel typically contains 250 to 300 calories, but size, flour type, and flavor additions can significantly affect the calorie count.
- Adding toppings like cream cheese and butter can quickly increase the calories, but mindful swaps and nutrient-rich additions can create a balanced and satisfying meal.
- You can savor your favorite bagel combo by choosing whole-grain varieties, opting for lighter toppings, and being mindful of portion sizes.
A fresh, hot bagel from the bakery is hard to beat, especially when paired with a layer of cream cheese and other toppings. From plain to everything bagels, each variety brings its own unique appeal—and we all have our favorite ways to enjoy them. But have you ever wondered how many calories are in your go-to combo? It might surprise you!
While a medium plain bagel typically contains 250 to 300 calories, its size, flour type, and flavor additions can significantly affect the total count. Adding toppings like cream cheese and butter can quickly increase the calories, but with mindful swaps and nutrient-rich additions, you can create a balanced and satisfying meal.
There’s no need to skip what you love! Understanding what’s in your bagel can help you make choices that align with your health goals. By learning about the calorie counts and nutritional profiles of different bagels and popular toppings, you can enjoy them as part of a balanced diet.
Let’s explore the calories in various types of bagels, dive into their nutritional facts, and see how toppings can transform your meal. With a few mindful choices, you can savor your favorite bagels while staying on track.
Nutrients in a bagel
Bagels might be best known for their carbs, but they also bring a bit of protein and a small amount of fat to the table. Here’s a quick look at the typical nutrition in a plain, medium-sized bagel.
A medium plain bagel (about 105 grams) has 290 calories, 1.7 grams of fat, 56 grams of carbohydrates, 11 grams of protein, and 2.4 grams of fiber.
Keep in mind that larger bagels or those baked with cheese, chocolate chips, or a cinnamon-sugar crust can significantly increase the calorie, sugar, and fat content.
Here’s how to estimate the size of a bagel:
- Small (70–80 grams): About the size of a drink coaster (around 3.5 to 4 inches across)—typically 200 to 220 calories.
- Medium (105 grams): Roughly the size of a CD or DVD (about 4.7 inches across)—around 290 calories.
- Large (120–150 grams or more): Similar in size to a burger bun (about 5 to 5.5 inches across)—often 350 to 400+ calories.
How many calories are in different types of bagels?
The calories can vary depending on the size of the bagel, what type of flour is used, and any flavor additions. Let’s look at the most popular bagels and what the calories are for a medium-sized one.
| Bagel type | Calories | Fiber (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Cinnamon Raisin | 243 | 2 | 50 | 1 |
| Oat Bran | 268 | 4 | 53 | 2 |
| Plain | 270–289 | 2–3 | 54–56 | 1.5–2 |
| Egg | 270 | 2 | 53 | 1.5 |
| Onion | 272 | 2 | 54 | 1 |
| Multigrain | 272 | 4 | 52 | 2 |
| Sesame | 276 | 3 | 55 | 3.5 |
| Poppy Seed | 276 | 3 | 55 | 3.5 |
| Everything | 280 | 3 | 56 | 3.5 |
| Wheat | 300 | 5 | 58 | 2.5 |
| Pumpernickel | 301 | 5 | 57 | 3 |
| Asiago Cheese | 310–330 | 2–4 | 52–55 | 5–7 |
| Chocolate Chip | 330 | 2 | 60 | 3 |
| Cheddar Jalapeño | 350 | 3 | 56 | 8 |
| French Toast | 360 | 2 | 62 | 9 |
Calories in your favorite toppings
Adding toppings to a bagel can take it from simple to satisfying, sure, but it’s also easy for those add-ons to ramp up the calorie count. Here’s a rundown of popular toppings and what they bring to your plate.
Different types of cream cheese
For many, a bagel isn’t complete without cream cheese, but there are different varieties to choose from. Let’s take a look at how they stack up.
| Type | Calories (per 2 tbsp.) | Notes |
|---|---|---|
| Regular cream cheese | 100 | Calories depend on the cream cheese kind and base (almond, cashew, or coconut milk); dairy-free. |
| Whipped cream cheese | 60–70 | Contains fewer calories per serving due to its airy texture. |
| Reduced-fat cream cheese (Neufchâtel) | 70–80 | A lighter alternative with less fat and fewer calories. |
| Fat-free cream cheese | 30–40 | Lowest-calorie option, but may have a different texture and flavor. |
| Flavored cream cheese | 80–120 | Options like chive, strawberry, or garden veggies add variety but can include added sugars or sodium. |
| Vegan cream cheese | 80–100 | Calories Ddepends on the cream cheese kind and base (almond, cashew, or coconut milk); dairy-free. |
Other bagel toppings
| Topping | Calories | Fat | Notes |
|---|---|---|---|
| Butter | 100 (1 tbsp) | 100 (1 tbsp.) | Butter offers a familiar, rich flavor but adds roughly 100 calories per tablespoon, along with 11 grams of fat. A little goes a long way here, so try a thin spread. |
| Jam | 50 (1 tbsp.) | 0g | Adding a spoonful of jam brings sweetness with around 50 calories. It’s a great way to get a bit of fruity flavor, but if you’re limiting sugar, consider fresh fruit, like sliced strawberries, as an alternative. |
| Smoked salmon | ~95 (2 tbsp.) | Minimal | An ounce of smoked salmon has around 50 calories, plus a good dose of protein and omega-3 fats that may support heart health. |
| Avocado | 80 (¼ avocado) | Healthy fats | For a creamy, nutrient-dense option, try avocado. A quarter of an avocado adds about 80 calories, with healthy fats and fiber that can keep you feeling fuller longer. It’s heart-healthy, too. |
| Hummus | ~95 (2 tbsp) | Moderate | Two tablespoons of hummus come in at around 95 calories and offer a mix of protein and fiber. |
How to fit bagels into a balanced diet
Bagels can definitely be part of a balanced diet. At Noom, we believe in the power of portion control and making mindful food choices. While bagels are delicious on their own, pairing them with nutrient-dense foods can elevate your meal and keep you feeling satisfied for longer. Here are some tips for building a balanced bagel meal:
1. Choose a whole-grain base
Opt for whole-grain, multigrain, or whole-wheat bagels to add fiber and nutrients that support digestion and keep you full longer.
2. Go open-faced
Reduce calories and carbs by enjoying your bagel open-faced. Use half a bagel as the base and load it with toppings.
3. Prioritize protein
Pair your bagel with protein-rich foods to promote satiety and balance blood sugar levels. Try:
- Eggs (scrambled, poached, or boiled)
- Smoked salmon or lox
- Turkey or chicken slices
4. Add healthy fats
Incorporate fats that fuel your body and add flavor. Examples include:
- Avocado slices or spread
- Hummus
- Nut butter (peanut, almond, or powdered versions for fewer calories)
5. Load up on veggies
Add fresh vegetables for crunch, flavor, and extra nutrients:
- Sliced cucumbers, tomatoes, or red onion
- Leafy greens like arugula or spinach
- Pickled onions or capers for added zest
6. Sweeten the deal smartly
For a sweeter option, add fruit or a drizzle of honey:
- Fresh fruits like berries, banana slices, or apple slices
- A drizzle of honey or a sprinkle of cinnamon
- Light cream cheese paired with raisins or a dollop of fruit preserves
7. Be mindful of portion sizes
Enjoying half a bagel or a mini bagel might satisfy your hunger. While some people scoop out the center of the bagel, saving 50-75 calories, that might make your meal less filling.
8. Pair with a side
Complete your meal with healthy sides to balance your plate, such as:
- A side salad or fresh fruit
- A serving of Greek yogurt for extra protein
- Veggie sticks with hummus
Popular bagel combos: How to lighten them up
As tempting as these toppings are, it’s easy for the calories to add up fast, especially if you layer multiple high-calorie items. Let’s take a look at the most popular combos and some swaps to lighten them up a little:
Classic cream cheese (plain bagel + 2 tbsp. regular cream cheese)
- Calories: 350-450
- Lighten it up: Swap regular cream cheese for a reduced-fat or whipped version (200-300 calories total).
Bagel with butter (plain bagel + 1 tbsp. butter)
- Calories: 330-400
- Lighten it up: Use a light butter spread or a thin layer of avocado (250-300 calories total).
Lox and cream cheese (Plain bagel + 2 tbsp cream cheese + 2 oz smoked salmon)
- Calories: 480-550
- Lighten it up: Use whipped cream cheese or Greek yogurt spread, and pile on more veggies like cucumbers, red onion, and tomatoes (350-400 calories total).
Peanut butter (Plain bagel + 2 tbsp. peanut butter)
- Calories: 450-500
- Lighten it up: Use 1/2 tablespoon of peanut butter and add half a sliced banana (360 calories total).
Avocado toast bagel (Whole wheat bagel + 1/2 avocado + toppings like everything seasoning)
- Calories: 450-550
- Lighten it up: Use a thin layer of mashed avocado and add more fresh veggies like sprouts or tomatoes (~300-400 calories total).
Bacon, egg, and cheese bagel (Plain bagel + 2 strips of bacon + 1 fried egg + 1 slice of cheddar cheese)
- Calories: 600-700
- Lighten it up: Use a whole wheat or smaller bagel, swap regular bacon for turkey bacon or omit the bacon entirely, and opt for a poached egg with reduced-fat cheese. Add veggies like spinach or tomato for flavor and nutrients (400-500 calories total).
Make healthier bagel choices with Noom
Bagels can be a satisfying part of your day, especially when enjoyed mindfully. By choosing whole-grain options, adding nutrient-dense toppings, and practicing portion control, you can make bagels part of a balanced diet. Noom’s approach to healthy eating encourages mindful choices, helping you savor your favorite foods without compromising on your wellness goals.
Remember: Healthy eating isn’t about restrictions but about finding what works best for you. Ready to explore more mindful eating strategies? Noom offers personalized tools to help you make informed choices and enjoy a balanced diet.
