Pumpernickel Bagel vs 8-Grain Bagel

Compare calories, protein, carbs, fat, sodium, and fiber for these Big Apple Bagels menu items.

Quick answer

8-Grain Bagel is lowest in calories, while Pumpernickel Bagel gives the most protein.

Lowest calories

8-Grain Bagel

320 kcal

Highest protein

Pumpernickel Bagel

14 g protein

Lowest carbs

Pumpernickel Bagel

65 g carbs

Lowest sodium

Pumpernickel Bagel

410 mg sodium

Side-by-side nutrition facts

Values are per listed serving and may vary by location or preparation.

Menu item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Pumpernickel BagelBagels & Twists	340 kcal	14 g	65 g	5 g	12 g	410 mg
8-Grain BagelBagels & Twists	320 kcal	11 g	65 g	2 g	2 g	510 mg

Choose 8-Grain Bagel if your priority is keeping calories lower. It has 320 calories per serving.

Choose Pumpernickel Bagel if you want the most protein. It has 14g protein per serving.

If sodium matters, Pumpernickel Bagel is the lighter sodium pick at 410mg.

Open these items in the Big Apple Bagels calculator to see combined calories and macros.