What does 100 calories of plain bagel look like?

100 calories =⅓ medium bagel38 g · 1.3 oz

Medium calorie density2.64 kcal/g

🥯

Each 🥯 = one medium bagel (~99.0 g). The last icon shows a part of one.

Food volume for 100 kcal

Plain bagel has 264 calories per 100 g, so 100 calories is ⅓ medium bagel of plain bagel (38 g).

Plain bagel: 50 to 500 calories

Calories	Grams	Ounces	Medium bagels
50 kcal	19 g	0.7 oz	¼
100 kcal	38 g	1.3 oz	⅓
200 kcal	76 g	2.7 oz	¾
300 kcal	114 g	4.0 oz	1¼
500 kcal	190 g	6.7 oz	2

What's in 100 calories of plain bagel

4.0 gprotein

19.9 gcarbs

0.5 gfat

0.6 gfiber

Protein 16% Carbs 79% Fat 5% of calories

Want more food for the same 100 calories?

These give you at least 2½ times more volume than plain bagel:

Sauerkraut100 kcal = 3¾ cups 526 g18.6 oz Romaine lettuce100 kcal = 13 cups (shredded) 588 g20.7 oz Asparagus100 kcal = 31 spears 500 g17.6 oz Spinach (raw)100 kcal = 14 cups 435 g15.3 oz

Compare with other bread, rice & grains

Food	100 kcal is	Grams
🥯 Plain bagel	⅓ medium bagel	38 g
🥣 Oatmeal (cooked with water)	⅔ cup	141 g
🍚 Brown rice (cooked)	½ cup	89 g
🍚 Couscous (cooked)	½ cup	89 g
🍚 Quinoa (cooked)	½ cup	83 g
🍚 White rice (cooked)	⅓ cup	77 g
🍜 Egg noodles (cooked)	½ cup	72 g
🍝 Whole wheat pasta (cooked)	½ cup	67 g
🍝 Pasta (cooked)	½ cup (spaghetti)	63 g
🌮 Corn tortilla	2 tortillas	46 g
🍞 English muffin	¾ muffin	44 g
🥞 Pancakes	1¼ 4-inch pancakes	44 g
🍞 Whole wheat bread	1¼ slices	40 g

See all bread, rice & grains →

Questions

How much is 100 calories of plain bagel?

100 calories of plain bagel is about 38 g (1.3 oz), or roughly ⅓ medium bagel.

How many calories are in 100 g of plain bagel?

264 calories per 100 g, according to USDA FoodData Central.

Is plain bagel good for weight loss?

Medium calorie density (2.64 kcal per gram). Fine in sensible portions; easy to overeat if you don't measure. 100 calories also gives you 4.0 g of protein and 0.6 g of fiber.

How many calories are in one medium bagel?

About 261 calories.

How many medium bagels is 200 calories?

About ¾ (76 g).

Free printable

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.

Source: USDA FoodData Central, "Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)" (FDC ID 174899). Grams for 100 kcal = 100 ÷ calories per gram. Unit weight: USDA: 1 bagel = 99.0 g. Real portions vary by size, variety and preparation. Updated 2026-10-23.