How many calories are in a multigrain bagel with butter?

Quick Answer

A multigrain bagel with 1 tablespoon of butter contains approximately 290-350 calories, depending on the size of the bagel and type of butter used. A plain multigrain bagel contains around 200-250 calories, while 1 tablespoon of butter adds about 100 calories. So a medium multigrain bagel with 1 tbsp butter provides roughly 290-350 calories.

Calories in a Multigrain Bagel

The number of calories in a multigrain bagel can vary depending on the size and brand. Here are some general nutrition facts:

Bagel Size Calories
Small (2 oz) 110
Medium (3 oz) 170
Large (4 oz) 230

As you can see, a medium plain multigrain bagel contains around 170 calories. The number of calories comes mostly from carbohydrates. A 3 ounce multigrain bagel provides about 30-35 grams of total carbs, including 3-5 grams of fiber and 1-2 grams of protein.

Factors like density, water content, and exact ingredients can affect the calorie content between brands. For example, an ‘Original’ multigrain bagel from Thomas’ contains 200 calories while a ‘Healthy Grains’ multigrain bagel from Arnold only provides 150 calories. Always check the Nutrition Facts label for exact calorie counts.

Carbs in a Multigrain Bagel

The majority of calories in a multigrain bagel come from carbohydrates.

A medium 3 ounce multigrain bagel contains about 30-35 grams of total carbs. This consists of:

– Dietary Fiber: 3-5g
– Sugars: 5g
– Starch and other carbs: 25-30g

The fiber and complex carbs in a whole grain multigrain bagel causes it to be digested more slowly, leading to a more gradual rise in blood sugar than refined grain bagels. The fiber also promotes fullness.

Still, a medium bagel provides a substantial amount of carbs in one serving. Those limiting carb intake may want to stick to a serving of half a multigrain bagel or less.

Protein and Fat in a Multigrain Bagel

In addition to providing carbohydrates, a multigrain bagel contains a small amount of protein and fat.

Here are the typical nutrition facts for protein and fat:

– Protein: 1-2 grams
– Total Fat: 0-1 grams
– Saturated Fat: 0 grams
– Trans Fat: 0 grams

As you can see, a plain multigrain bagel is very low in fat and provides only a small amount of plant-based protein. However, spreading it with cream cheese or adding other toppings will increase the fat and protein content.

Calories in Butter

Butter is a high-fat dairy product made from churning cream. The number of calories in butter can vary based on the brand and type.

Here are the nutrition facts for common types of butter:

Type of Butter Calories per Tbsp
Salted butter 100
Unsalted butter 100
Whipped butter 100
Clarified butter (ghee) 120

As shown, the different varieties of butter provide about 100 calories per tablespoon. Clarified butter or ghee is slightly higher with 120 calories per tablespoon.

The calories in butter come entirely from fat. Here is the full nutrition breakdown for 1 tbsp of regular salted butter:

– Total Fat: 11g
– Saturated Fat: 7g
– Trans Fat: 0g
– Protein: 0g
– Carbs: 0g
– Cholesterol: 30mg
– Sodium: 90mg

Butter is 100% fat, providing both saturated and unsaturated fat. The saturated fat content is high, about 7 grams per tablespoon.

Factors Affecting Calories

When looking at butter, some factors that can affect the calorie content include:

– **Brand:** Nutrition can vary slightly between brands. Always check the label.

– **Whipped vs. stick:** Whipped butter is lighter due to air but has the same calories.

– **Salted vs. unsalted:** Salted and unsalted butter have negligible difference in calories.

– **Organic vs. regular**: Organic and regular butter have very similar nutrition profiles.

The takeaway is that 1 tablespoon of any type of butter contains right around 100 calories.

Calories in a Bagel with Butter

Now that we know the basic calorie counts for multigrain bagels and butter separately, we can determine the total calories in a bagel with butter:

– A medium 3 ounce multigrain bagel has about **170 calories**

– 1 tablespoon of butter has about **100 calories**

So by adding a tablespoon of butter to a medium multigrain bagel, the total calorie count comes to around **270 calories.**

If you use a larger 4 ounce bagel, the calorie total with 1 tbsp butter would be approximately **330 calories.**

Here is a table summarizing the estimated calorie content of a multigrain bagel with 1 tbsp butter based on different bagel sizes:

Bagel Size Bagel Calories Butter Calories Total Calories
Small (2 oz) 110 100 210
Medium (3 oz) 170 100 270
Large (4 oz) 230 100 330

As you can see, the more butter you add and the larger the bagel, the more calories the total snack will provide. So the calorie range is approximately 210-350 calories depending on portions.

Tips for Reducing Calories

Here are some tips if you want to enjoy a bagel with butter but with fewer calories:

– Choose a mini or small bagel instead of a large one

– Use a light schmear of 1/2 tablespoon of butter instead of a full tablespoon

– Switch to reduced-fat or light butter spread instead of regular butter

– Opt for Neufchatel cheese spread as a lower calorie substitution for butter

– Top your bagel with something protein-rich like lox, eggs, or avocado instead of just butter

– Split your bagel and make a sandwich rather than eating the whole thing

With some simple modifications, you can enjoy a satisfying multigrain bagel with butter in the 190-250 calorie range rather than over 300 calories.

The Nutritional Benefits of Bagels with Butter

While a bagel and butter is relatively high in calories, it provides some important nutritional benefits, especially if you choose a whole grain bagel.

Here are some of the key nutrients found in a multigrain bagel with butter:

– **Carbs:** Bagels are an excellent source of complex carbohydrates, providing energy for the body and brain. Multigrain bagels also supply fiber.

– **Protein:** Bagels contain plant-based protein from the whole wheat and grains. Butter provides a small amount of dairy protein as well.

– **Fat:** Butter supplies beneficial unsaturated fats, including heart-healthy monounsaturated fat as well as some saturated fat.

– **Vitamins and minerals:** Whole grains provide B vitamins like thiamine and niacin, plus iron, magnesium, zinc, and other minerals.

So in moderation as part of balanced diet, enjoying a freshly baked multigrain bagel with a smear of butter can be a tasty way to get important nutrients. Just be mindful of portion sizes to keep the calorie count reasonable.

Healthier Alternatives to Butter

For those watching their saturated fat or calorie intake, there are several alternatives to regular butter that can create a delicious bagel while providing less fat and fewer calories. Some options include:

**Whipped Butter**

Whipped butter is lighter than regular butter with air beaten in to lower the density. It provides the same delicious butter taste with less saturated fat and calories if using a smaller portion.

**Nut Butters**

Nut butters like almond, peanut, or cashew butter provide protein, unsaturated fats, and nutrients without saturated fat or cholesterol. They contain about 90-100 calories per tablespoon.


Smashed avocado makes a creamy, nutritious alternative to butter that contains healthy fats and less saturated fat. Half an avocado has about 114 calories.


Hummus is a blend of garbanzo beans, olive oil, lemon, and tahini. It offers a savory, plant-based option with fiber, protein, and healthy fat.

**Ricotta Cheese**

Part-skim or light ricotta cheese has a mild, creamy texture. It contains fewer calories than regular cheese or butter with the benefit of calcium and protein.

**Cottage Cheese**

Low-fat or nonfat cottage cheese provides a filling, velvety alternative to butter with plenty of protein, calcium, and reduced calories and fat.

**Greek Yogurt**

Nonfat or low-fat Greek yogurt makes a tangy, thick spread for bagels. Look for unsweetened varieties and avoid added sugars.

So if you want to lighter bagel and don’t want all the saturated fat and calories from regular butter, consider a schmear of one of these nutritious alternatives instead.


A medium multigrain bagel with 1 tablespoon of butter provides approximately 290-350 calories depending on the exact size and type. Spreading your bagel with butter adds around 100 calories, with nearly all those calories coming from fat.

To lighten up your bagel, opt for mini sizes, pick healthy toppings over butter, or try alternatives like whipped butter, avocado, hummus or nut butters. This allows you to cut back on calories, fat, and sodium while still enjoying the delicious taste and nutrition of multigrain bagels.

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