Grains, bread and pasta
How much protein is in bagel?
A medium plain bagel has about 11 g of protein.
That's 11 g of protein per 100 g, or 4 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 1 medium bagel | 105 g | 11 g | 277 |
| 1 large bagel | 131 g | 14 g | 346 |
| 100 g | 100 g | 11 g | 264 |
How bagel compares
Other grains, bread and pasta, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Whole wheat breadstore-bought | 12 g | 4.9 g |
| Whole wheat pastacooked | 6 g | 4 g |
| Quinoacooked | 4.4 g | 3.7 g |
| Pastacooked | 5.8 g | 3.7 g |
| Buckwheatroasted groats, cooked | 3.4 g | 3.7 g |
| Oatsrolled, dry | 13 g | 3.5 g |
| Couscouscooked | 3.8 g | 3.4 g |
| White breadstore-bought | 8.9 g | 3.3 g |
| Popcornair-popped | 13 g | 3.3 g |
| English muffinplain | 7.7 g | 3.3 g |
| Flour tortillastore-bought | 8.7 g | 2.7 g |
| Corn tortillastore-bought | 5.7 g | 2.6 g |
| Brown ricelong-grain, cooked | 2.7 g | 2.2 g |
| White ricelong-grain, cooked | 2.7 g | 2.1 g |
| Barleypearled, cooked | 2.3 g | 1.8 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. A medium plain bagel covers about 36% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)", FDC ID 174899). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.