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Last updated: Aug 9, 2026

Food Exchange

Onion Bagel

BagelsPopular

Food Exchange Onion Bagel is carb-leaning, with about 79% of macro calories from carb. Each serving has 360 calories, 14g protein, 70g carbs, and 2g fat, making it better suited to carb-aware planning than low-carb goals.

1 4.5oz bagel

Serving Size

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360

Calories

Per serving

14 g

Protein

70 g

Carbs

2 g

Fat

Nutrition Facts

Amount per serving

Calories360 kcal

% Daily Value*

Total Fat 2 g3%

Saturated Fat 0 g0%

Trans Fat 0 g—

Cholesterol 0 mg0%

Sodium 680 mg30%

Total Carbohydrate 70 g25%

Dietary Fiber 3 g11%

Total Sugars 1 g—

Protein 14 g28%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

360

kcal

Protein14 g (16%)

Carbs70 g (79%)

Fat2 g (5%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density3.9/10

16% of macro calories come from protein.

Satiety index10/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate90 min walk

About 36 minutes of running for these calories.

Key Nutrients

Protein 14 g28%

Fiber 3 g11%

Sodium 680 mg30%

Sugars 1 g—

Saturated Fat 0 g0%

How we calculate these values

Diet Compatibility

High protein3.9/10 protein density from 14g protein and 360 calories.No

Lower carb70g carbs per serving.No

Low fat2g total fat per serving.Yes

High sugar1g total sugars per serving.No

High sodium680mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Onion Bagel has 229 more calories than 5 Star Mushroom Soup and 9g more protein. Compare

Onion Bagel has 350 more calories than Aged Balsamic Vinegar and 14g more protein. Compare

5 Star Mushroom Soup131 kcal · 5 g proteinAged Balsamic Vinegar10 kcal · 0 g proteinAlmond Croissant497 kcal · 12 g proteinAlmonds110 kcal · 6 g proteinAmerican Cheese Slice90 kcal · 6 g proteinApple20 kcal · 0 g protein

Compare with 5 Star Mushroom Soup

Onion Bagel Compared With Nearby Items

Food Exchange Onion Bagel is listed in the Bagels category with 360 calories, 14g protein, 70g carbs, and 2g fat per serving.

Data Source and Methodology

Nutrition values for Onion Bagel are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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