How many calories in a Multigrain Bagel?

Quick Answer

A multigrain bagel can contain 200-300 calories on average, depending on the size and exact ingredients. A typical medium multigrain bagel contains around 250 calories.

Calories in Different Types of Multigrain Bagels

The number of calories in a multigrain bagel can vary depending on factors like:

Size of the Bagel

  • Small (2.5″ diameter): ~200 calories
  • Medium (3″ diameter): ~250 calories
  • Large (4″ diameter): ~300 calories

Larger bagels contain more dough and therefore more calories.


  • Whole wheat flour: More fiber and nutrients than white flour
  • Oats: Contain fiber, protein, and healthy fats
  • Flaxseeds: High in fiber and omega-3s
  • Sunflower seeds: Good source of vitamin E, selenium, and magnesium
  • Raisins: Contain fiber, antioxidants, and natural sugar
  • Honey: Natural sweetener with vitamins and minerals

Ingredients like whole grains, seeds, and honey add nutritional value as well as calories.

Preparation Method

A multigrain bagel that is boiled before baking will be denser and chewier with a glossy crust, resulting in more calories than one that is not boiled.

Bakery vs Store-Bought Brand

A freshly baked artisan multigrain bagel from a bakery will generally have more calories than a pre-packaged grocery store bagel.

Nutrition Facts for a Medium Multigrain Bagel

Here are the typical nutrition facts for a medium (3″ diameter) multigrain bagel:

Calories 250
Total Fat 2g
Saturated Fat 0.5g
Trans Fat 0g
Cholesterol 0mg
Sodium 430mg
Total Carbohydrates 49g
Dietary Fiber 5g
Sugars 5g
Protein 10g

As you can see, a medium multigrain bagel provides 250 calories, 10g of protein, 5g of fiber, and important micronutrients like B vitamins, iron, and magnesium. The whole grains and seeds make it more nutritious than a plain white bagel.

Ways to Reduce the Calories in a Multigrain Bagel

Here are some tips for lowering the calorie count if you want to enjoy a multigrain bagel but watch your calorie intake:

  • Choose a mini or thin bagel which has less dough.
  • Opt for a lighter schmear like whipped cream cheese or avocado instead of full-fat cream cheese.
  • Use mustard, hummus, or avocado instead of high-calorie spreads.
  • Load up on veggie toppings like tomato, onion, cucumber which add volume without many calories.
  • Skip the bakery and choose a light or thin bagel from the grocery store.
  • Cut the bagel in half or quarters and only eat part of it.
  • Hollow out the middle “doughy” part and just eat the outer crusty part.

Making simple adjustments like these can shave off up to 100 calories from your multigrain bagel without sacrificing taste or nutrition.

Health Benefits of Multigrain Bagels

Despite their calorie content, multigrain bagels can be a nutritious choice, especially when compared to白refined white bread or bagels. Here are some of the health benefits they offer:

More Fiber

The whole grains in a multigrain bagel provide 5-8g of dietary fiber per serving. Fiber promotes gut health, aids digestion, improves cholesterol levels, and stabilizes blood sugar.

Complex Carbohydrates

Unlike simple carbs that spike blood sugar, the complex carbs in whole grains provide longer lasting energy. The fiber also slows digestion and prevents blood sugar crashes.

Protein and Healthy Fats

Ingredients like oats, flaxseeds, and sunflower seeds add plant-based protein and unsaturated fats to multigrain bagels. These support heart health.

Vitamins and Minerals

Whole grains are rich sources of B vitamins like thiamin, riboflavin, and niacin. They also provide iron, magnesium, selenium, and other minerals.

Disease Prevention

The fiber, nutrients, and antioxidants in whole grains may help lower inflammation, reduce heart disease risk, and aid blood sugar control.

So enjoy your multigrain bagel, but balance it out with fruits, veggies, proteins and healthy fats for an overall nutritious diet. Moderation is key!

Tips for Enjoying Multigrain Bagels While Managing Calories

Here are some final tips for savoring multigrain bagels as part of a healthy diet:

  • Opt for mini bagels to control portions.
  • Read labels and choose lower calorie options when available.
  • Load up on vegetable toppings instead of cheese or creamy spreads.
  • Pair your bagel with eggs or avocado for more filling protein and healthy fats.
  • Save bagels for a special treat or post-workout snack instead of daily consumption.
  • Split a bagel with a friend or colleague so you don’t overeat.
  • Go open-faced and use just one slice instead of two.
  • Choose whole grain toast or english muffins for a lighter alternative.

With smart choices, you can work multigrain bagels into your diet in a way that feels indulgent while optimizing their nutrition. Moderation and customization are key to keeping calories in check.

The Bottom Line

A medium multigrain bagel contains around 250 calories, depending on exact ingredients and size. Choosing mini bagels, lighter toppings, and reasonable portions can help keep calories under control. While relatively high in calories, multigrain bagels provide important nutrients like fiber, protein, vitamins, and minerals. By making careful choices, you can enjoy their flavor and benefits as part of a balanced diet.

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