How many calories is in a Whole Wheat Bagel?

A whole wheat bagel is a popular breakfast item or snack enjoyed by many. Bagels come in a variety of flavors and can be topped with different spreads or sandwiches fillings. When watching your calorie intake, it’s important to know how many calories are in a whole wheat bagel. This will help you make informed decisions and properly account for bagel calories when planning your meals and tracking your daily calorie goals.

Calories in a Whole Wheat Bagel

The number of calories in a whole wheat bagel can vary depending on the specific brand, size, and any additional toppings or spreads added. On average, one plain whole wheat bagel contains:

  • 250-300 calories
  • 1-5 grams of fat
  • 45-60 grams of carbohydrates
  • 7-15 grams of protein

So if you eat a whole wheat bagel plain, without any added cream cheese, butter, or other toppings, you can expect it to have roughly 250-300 calories.

Here is a nutritional breakdown for some popular whole wheat bagel brands (based on one medium plain bagel):

Thomas’ Plain Whole Wheat Bagel

  • 260 calories
  • 2g fat
  • 52g carbs
  • 10g protein

Lender’s Plain Whole Wheat Bagel

  • 260 calories
  • 1g fat
  • 51g carbs
  • 11g protein

Arnold Whole Wheat Bagel

  • 260 calories
  • 1.5g fat
  • 53g carbs
  • 10g protein

Ezekiel 4:9 Sprouted Whole Grain Bagel

  • 260 calories
  • 0.5g fat
  • 45g carbs
  • 8g protein

As you can see, most plain whole wheat bagels from various popular brands provide right around 260 calories per medium-sized bagel. There is some variation in fat, carbs, and protein between brands, but overall the calorie count remains consistent.

Factors That Impact Calorie Count

While a plain whole wheat bagel averages 260 calories, there are several factors that can alter the calorie content:

Bagel Size

Bagel sizes include small, medium, large, and jumbo. The bigger the bagel, the more calories it will provide:

  • Small = 180-200 calories
  • Medium = 250-260 calories
  • Large = 300-350 calories
  • Jumbo = 350-400+ calories

Toppings and Spreads

Adding spreads, creams, or other toppings will increase the calorie count:

  • 2 tbsp cream cheese = 100 calories
  • 1 tbsp butter = 100 calories
  • 1 tbsp peanut butter = 90 calories
  • 2 oz smoked salmon = 60 calories
  • 2 slices avocado = 50 calories

Type of Bagel

The type of bagel dough impacts the calorie content as well. For example:

  • Plain whole wheat = 260 calories
  • Cinnamon raisin whole wheat = 270 calories
  • Everything whole wheat = 280 calories
  • Plain white = 250 calories

So whole wheat varieties tend to be slightly higher in calories than plain white flour bagels. And flavored bagels like cinnamon raisin or everything tend to be higher in calories than plain.


While most plain whole wheat bagels are around 260 calories, some brands may be slightly higher or lower based on their recipe and baking methods. Check the nutrition label to compare calories for different brands.

Daily Calorie Recommendations

To understand how a whole wheat bagel fits into your daily calorie needs, here are some general calorie recommendations based on age, gender, and activity level:

Gender Age Sedentary Moderately Active Active
Female 19-25 1,800-2,400 2,000-2,200 2,400
Female 26-50 1,800-2,200 2,000-2,200 2,000-2,400
Male 19-25 2,400-3,000 2,600-2,800 2,800-3,000
Male 26-50 2,200-3,000 2,400-3,000 2,600-3,000

Based on these estimates, a 260 calorie whole wheat bagel represents around 13% of the daily needs for an active 19-25 year old female, and around 9% of the daily needs for an active 19-25 year old male. For less active adults, the bagel makes up an even greater percentage of the recommended daily calories.

Tips for Enjoying Bagels While Managing Calories

Here are some tips to keep in mind when eating bagels to keep calories in check:

  • Opt for a small or medium bagel rather than large or jumbo
  • Choose plain or lightly topped bagels over heavily topped
  • Load up on veggie toppings instead of cheese, butter, or creamy spreads
  • Eat only half the bagel and save the other half for later
  • Pair your bagel with protein-rich foods like eggs or Greek yogurt
  • Drink water instead of caloric beverages like juice or soda
  • Split a bagel with someone instead of eating a whole one yourself

Being mindful of portion sizes, toppings, and accompaniments can help keep bagel calories in check.

Nutritional Benefits of Whole Wheat Bagels

Though relatively high in calories and carbohydrates, whole wheat bagels can also deliver important nutrients:

  • Fiber – A 2oz whole wheat bagel provides about 4g of dietary fiber, supporting digestion and heart health
  • Protein – With around 10g of protein, bagels can help you meet daily protein needs for muscle maintenance
  • B Vitamins – Whole grains provide B vitamins like thiamin, riboflavin, and niacin
  • Iron – An excellent source of iron, with around 15% DV in one plain bagel
  • Magnesium & Potassium – These minerals support nerve signaling, muscle function, hydration, and blood pressure

So in moderation, whole wheat bagels can be part of balanced, nutrient-dense diet. They provide lasting energy from complex carbs and fiber. Be mindful of toppings and enjoy bagels as part of an overall healthy lifestyle.

Whole Wheat Bagel Recipe

Want to try making homemade whole wheat bagels? Here is a simple and tasty recipe:


  • 3 cups whole wheat flour
  • 1 1⁄4 cups warm water
  • 1 1⁄2 tablespoons honey or agave
  • 2 1⁄4 teaspoons dry yeast
  • 1 1⁄2 teaspoons salt


  1. In a mixing bowl, combine the warm water, honey, and yeast. Allow to sit for 5 minutes until foamy.
  2. In another bowl, stir together the whole wheat flour and salt.
  3. Make a well in the center of the flour mixture and pour in the yeast mixture. Mix thoroughly to form a shaggy dough.
  4. On a floured surface, knead the dough for 5-7 minutes until smooth and elastic. Place in a greased bowl, cover, and let rise for 1 hour.
  5. Punch down the dough to release air bubbles. Divide into 8 equal pieces and shape into balls.
  6. Use your thumb to poke a hole through the center of each dough ball to form a bagel shape. Place on a parchment-lined baking sheet.
  7. Cover the bagels and allow to rise for 30 minutes.
  8. Meanwhile, bring a large pot of water to boil. Drop the bagels into the boiling water for 1 minute on each side.
  9. Remove bagels and place back on baking sheet. Sprinkle with desired toppings while still wet.
  10. Bake at 425°F for 18-20 minutes until deep golden brown.
  11. Let cool slightly before slicing and serving. Enjoy!

Making your own whole wheat bagels allows you to control the ingredients and customize the calories and nutrition to your needs.


A plain whole wheat bagel averages about 260 calories, with some variation depending on size, brand, and other factors. Toppings like cheese and spreads add substantial calories, so enjoy bagels in moderation as part of balanced diet. Opt for smaller bagels, light toppings, and pair with protein. Though relatively high in carbs and calories, whole wheat bagels can be a tasty breakfast item when calories and portions are controlled.

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