Protein in Plain Bagel: How Much per 100g and per Portion
A 100g plain bagel contains 10.0g of protein. This amount provides 20% of the daily protein reference intake for an average adult in the UK. Compared to other grain foods, it has a relatively high protein content for its weight, containing more protein per 100g than both white and wholemeal bread.
CoFID 11-970 · Bagels, plain
What the numbers say
- Protein per calorie. Plain bagels provide 3.7g of protein for every 100 kcal. Protein accounts for approximately 15% of the total energy in a plain bagel.
- UK front-of-pack colours. Per 100g, plain bagels are classified as ‘low’ in fat and ‘low’ in sugars. Their salt content is rated as ‘medium’.
- Fibre and carbohydrates. A 100g amount of plain bagel contains 57.8g of carbohydrates and 3.0g of fibre.
Plain Bagel macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 273 kcal 1,161 kJ |
14% | – |
| Protein | 10g | 20% | – |
| Fat | 1.8g | 3% | low |
| of which saturates | n/a | n/a | – |
| Carbohydrate | 57.8g | 22% | – |
| of which sugars | 4.8g | 5% | low |
| Fibre | 3g | – | – |
| Salt | 1g | 17% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in plain bagel by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 40g | 4g | 109 | 23.1g | 0.7g |
| 80g | 8g | 218 | 46.2g | 1.4g |
| 100g | 10g | 273 | 57.8g | 1.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of plain bagel for 20g or 30g of protein
- To get 20g of protein from plain bagels, you would need to eat 200g, which provides 546 kcal and 115.6g of carbohydrates.
- For a 30g protein target, the amount needed is 300g of bagel. This would also contain 819 kcal and 3.0g of salt.
- The nutritional data is based on the weight of the bagel. An 80g bagel provides 8.0g of protein, while a smaller 40g portion provides 4.0g.
How it compares with other grain foods
Within the grain foods category on this site, plain bagels rank 4th out of 17 for protein content per 100g. Their protein density per calorie is more moderate, ranking 6th in the same group. At 10.0g of protein per 100g, they contain more protein than white bread (8.7g) and wholemeal bread (9.4g). The protein content is slightly lower than that of other grains like bulgur wheat (10.6g) and porridge oats (10.9g), both of which are also higher in total calories per 100g.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Plain Bagel | 10g | 273 | 3.7g |
| White Bread | 8.7g | 236 | 3.7g |
| Wholemeal Bread | 9.4g | 217 | 4.3g |
| Bulgur Wheat | 10.6g | 352 | 3g |
| Porridge Oats | 10.9g | 381 | 2.9g |
Quick answers
Are plain bagels a good source of protein?
A 100g plain bagel provides 10.0g of protein, which is 20% of the UK reference intake. It ranks highly for protein content when compared to other grain foods like bread.
How much protein is in one bagel?
The protein content depends entirely on the bagel’s weight. For example, an 80g plain bagel has 8.0g of protein, whereas a smaller 40g bagel has 4.0g.
Are bagels high in salt?
According to UK front-of-pack labelling standards, plain bagels have a ‘medium’ salt content, with 1.0g of salt per 100g.
When to speak to a GP or dietitian
- This food contains cereals containing gluten, one of the 14 allergens that UK food law requires to be declared. If you have coeliac disease or a wheat allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.