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Last updated: Aug 9, 2026

Food Exchange

Pumpernickel Bagel

BagelsPopular

Food Exchange Pumpernickel Bagel is carb-leaning, with about 75% of macro calories from carb. Each serving has 320 calories, 11g protein, 61g carbs, and 4g fat, making it a lighter restaurant option to compare with larger meals.

1 4.5oz bagel

Serving Size

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320

Calories

Per serving

11 g

Protein

61 g

Carbs

4 g

Fat

Nutrition Facts

Amount per serving

Calories320 kcal

% Daily Value*

Total Fat 4 g5%

Saturated Fat 0.5 g3%

Trans Fat 0 g—

Cholesterol 0 mg0%

Sodium 860 mg37%

Total Carbohydrate 61 g22%

Dietary Fiber 8 g29%

Total Sugars 1 g—

Protein 11 g22%

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

320

kcal

Protein11 g (14%)

Carbs61 g (75%)

Fat4 g (11%)

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

Meal Planning Insights

Protein density3.4/10

14% of macro calories come from protein.

Satiety index10/10

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

Activity estimate80 min walk

About 32 minutes of running for these calories.

Key Nutrients

Protein 11 g22%

Fiber 8 g29%

Sodium 860 mg37%

Sugars 1 g—

Saturated Fat 0.5 g3%

How we calculate these values

Diet Compatibility

High protein3.4/10 protein density from 11g protein and 320 calories.No

Lower carb61g carbs per serving.No

Low fat4g total fat per serving.No

High sugar1g total sugars per serving.No

High sodium860mg sodium per serving.Yes

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

Pumpernickel Bagel has 189 more calories than 5 Star Mushroom Soup and 6g more protein. Compare

Pumpernickel Bagel has 310 more calories than Aged Balsamic Vinegar and 11g 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

Pumpernickel Bagel Compared With Nearby Items

Food Exchange Pumpernickel Bagel is listed in the Bagels category with 320 calories, 11g protein, 61g carbs, and 4g fat per serving.

Data Source and Methodology

Nutrition values for Pumpernickel 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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