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Last updated: Aug 9, 2026

Food Exchange

Plain Bagel

BagelsPopular

Food Exchange Plain Bagel is carb-leaning, with about 80% of macro calories from carb. Each serving has 350 calories, 13g protein, 68g carbs, and 2g fat, making it a lighter restaurant option to compare with larger meals.

1 4.5oz bagel

Serving Size

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350

Calories

Per serving

13 g

Protein

68 g

Carbs

2 g

Fat

Nutrition Facts

Amount per serving

Calories350 kcal

% Daily Value*

Total Fat 2 g3%

Saturated Fat 0 g0%

Trans Fat 0 g—

Cholesterol 0 mg0%

Sodium 680 mg30%

Total Carbohydrate 68 g25%

Dietary Fiber 3 g11%

Total Sugars 0 g—

Protein 13 g26%

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

350

kcal

Protein13 g (15%)

Carbs68 g (80%)

Fat2 g (5%)

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

Meal Planning Insights

Protein density3.7/10

15% of macro calories come from protein.

Satiety index10/10

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

Activity estimate88 min walk

About 35 minutes of running for these calories.

Key Nutrients

Protein 13 g26%

Fiber 3 g11%

Sodium 680 mg30%

Sugars 0 g—

Saturated Fat 0 g0%

How we calculate these values

Diet Compatibility

High protein3.7/10 protein density from 13g protein and 350 calories.No

Lower carb68g carbs per serving.No

Low fat2g total fat per serving.Yes

High sugar0g 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

Plain Bagel has 219 more calories than 5 Star Mushroom Soup and 8g more protein. Compare

Plain Bagel has 340 more calories than Aged Balsamic Vinegar and 13g 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

Plain Bagel Compared With Nearby Items

Food Exchange Plain Bagel is listed in the Bagels category with 350 calories, 13g protein, 68g carbs, and 2g fat per serving.

Data Source and Methodology

Nutrition values for Plain 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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