Bagels, whole grain white
FDC 174092piece bagel 1 serving (43 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 49 · +9 vs Baked goods medianWhole grain white bagels come in at 49 of 100 on the density scale, a Fair-band showing that still lands rank 13 of 60 among baked goods, well above the category's median score of 40. The chewy dough delivers an excellent 23% DV of iron per serving alongside good showings of protein (19% DV) and dietary fiber (17% DV), figures more typical of a whole-grain loaf than a bread-aisle bagel.
Most people know this as a toasting bagel, sliced and topped with something savory or sweet rather than eaten plain; a single 43-gram piece pairs well with eggs or a schmear for a more balanced plate. At 255 calories per 100 grams it's calorie-dense for its size, so portion size matters more than any single nutrient here.
See how this score is calculated, build a plate around bagels, 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 | 255 kcal | 13% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 372 mg | 16% |
| Carbohydrate | 55 g | 20% |
| Dietary fiber | 4.7 g | 17% |
| Sugars | 9.3 g | |
| Protein | 9.3 g | 19% |
| Potassium | 176 mg | 4% |
| Calcium | 93 mg | 7% |
| Iron | 4.2 mg | 23% |
| Magnesium | 41 mg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.24 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | 5% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 160 mg | 7% |
| Carbohydrate | 23 g | 9% |
| Dietary fiber | 2 g | 7% |
| Sugars | 4 g | |
| Protein | 4 g | 8% |
| Potassium | 76 mg | 2% |
| Calcium | 40 mg | 3% |
| Iron | 1.8 mg | 10% |
| Magnesium | 18 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.1 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 174092Original 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.
Bread, pumpernickelDensity 51 vs 49Rolls, pumpernickelDensity 51 vs 49Bagels, multigrainDensity 54 vs 49Original analysis by NutriVerdict
In the kitchen and how to use it
Whole grain white bagels are boiled briefly then baked, giving them the dense, chewy crumb and glossy crust that separates a real bagel from a bread roll shaped like one. Made from whole grain white wheat flour rather than standard whole wheat, they carry a milder, less bran-forward flavor while keeping the grain intact. Sliced and toasted, they hold up to cream cheese, lox, nut butter or a fried egg without going soggy, and their sturdy texture makes them a good vehicle for a hearty breakfast sandwich.
A single bagel here is a 43 g serving, and the bread itself runs about 255 calories per 100 g, with 9.3 g protein and 4.7 g fiber per 100 g, fiber landing at 17% DV. Look for bagels sold same-day at a bakery counter for the chewiest texture; once home, they stale quickly at room temperature but freeze well sliced, ready to go straight into a toaster. With 372 mg sodium per 100 g and iron at 23% DV, its top nutrient, a whole grain white bagel works well as the base of a substantial breakfast paired with a protein topping like eggs or smoked fish.
Frequently asked questions about bagels
How many calories are in a whole grain white bagel?
About 255 calories per 100 g, which works out to roughly 110 calories for a 43 g bagel.
Is a whole grain white bagel a good source of iron?
Yes, it provides about 23% of the Daily Value for iron per 100 g, the standout nutrient in its profile.
How should bagels be stored?
They are best eaten the day they are baked, but slice and freeze extras so they can go straight into the toaster later.