Bagels, egg
FDC 174901oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 44 · +4 vs Baked goods medianEgg bagels post a Nutrient Density Score of 44 out of 100, Fair band, 23rd of 60 in Baked goods and above the category's median of 40. Iron leads at an excellent 22% DV, with protein close behind at 21% DV, both boosted by the egg enrichment.
Like other bagels, these are boiled before baking, giving the dense chew associated with classic deli-style bagels, and work well split and toasted for sandwiches. A one-ounce portion reflects an energy density of 278 calories per 100 grams. Sodium is worth noting at 505 milligrams per 100 grams, similar to other enriched bagel varieties.
See how this score is calculated, build a plate around bagels, egg, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | 14% |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.42 g | 2% |
| Cholesterol | 24 mg | 8% |
| Sodium | 505 mg | 22% |
| Carbohydrate | 53 g | 19% |
| Dietary fiber | 2.3 g | 8% |
| Sugars | - | |
| Protein | 11 g | 21% |
| Potassium | 68 mg | 1% |
| Calcium | 13 mg | 1% |
| Iron | 4 mg | 22% |
| Magnesium | 25 mg | 6% |
| Vitamin C | 0.6 mg | 1% |
| Vitamin A | 33 µg | 4% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | 4% |
| Total fat | 0.59 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Cholesterol | 6.7 mg | 2% |
| Sodium | 141 mg | 6% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | 0.64 g | 2% |
| Sugars | - | |
| Protein | 3 g | 6% |
| Potassium | 19 mg | 0% |
| Calcium | 3.6 mg | 0% |
| Iron | 1.1 mg | 6% |
| Magnesium | 7 mg | 2% |
| Vitamin C | 0.17 mg | 0% |
| Vitamin A | 9.2 µg | 1% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 174901Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Bagels, oat branDensity 44 vs 44Bread, eggDensity 44 vs 44Bagels, wheatDensity 45 vs 44Original analysis by NutriVerdict
In the kitchen and how to use it
Egg bagels follow the classic boil-then-bake method, but egg worked into the dough gives them a softer crumb and a richer golden color than a plain bagel. Split and toasted, they are a common base for cream cheese and lox, or built into a breakfast sandwich with egg and cheese, since the slightly sweeter, softer dough holds up well against both savory and creamy toppings. Compared to a plain water bagel, the egg version has a more tender bite that some bakeries use as their default bagel base for toppings like everything seasoning.
Like any fresh bagel, it is best eaten within a day or two, or frozen sliced and toasted straight from frozen to preserve texture. At 278 calories per 100 grams, a 28 gram piece is roughly 78 calories. Iron is the standout nutrient here at 22% of the Daily Value per 100 grams, the highest among its listed nutrients, alongside 10.6 grams of protein (21% DV). Sodium runs at 505 milligrams per 100 grams, worth factoring in if a breakfast sandwich is also bringing bacon or cheese to the plate, since those toppings each add their own noticeable share of sodium on top of the bagel itself.
Frequently asked questions about bagels, egg
How many calories are in an egg bagel?
Egg bagels have 278 calories per 100 grams.
Is egg bagel a good source of iron?
Yes, per 100 grams it provides about 22% of the Daily Value for iron, the highest of its standout nutrients.
How is egg bagel typically eaten?
It is usually split and toasted, then topped with cream cheese or lox, or built into a breakfast sandwich.