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Last updated: Aug 9, 2026

Food Exchange

Whole Wheat Bagel

BagelsPopular

Food Exchange Whole Wheat Bagel is carb-leaning, with about 74% of macro calories from carb. Each serving has 290 calories, 12g protein, 54g carbs, and 3g fat, making it a lighter restaurant option to compare with larger meals.

1 4.5oz bagel

Serving Size

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290

Calories

Per serving

12 g

Protein

54 g

Carbs

3 g

Fat

Nutrition Facts

Amount per serving

Calories290 kcal

% Daily Value*

Total Fat 3 g4%

Saturated Fat 0 g0%

Trans Fat 0 g—

Cholesterol 0 mg0%

Sodium 320 mg14%

Total Carbohydrate 54 g20%

Dietary Fiber 12 g43%

Total Sugars 2 g—

Protein 12 g24%

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

290

kcal

Protein12 g (16%)

Carbs54 g (74%)

Fat3 g (9%)

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

Meal Planning Insights

Protein density4.1/10

16% of macro calories come from protein.

Satiety index10/10

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

Activity estimate73 min walk

About 29 minutes of running for these calories.

Key Nutrients

Protein 12 g24%

Fiber 12 g43%

Sodium 320 mg14%

Sugars 2 g—

Saturated Fat 0 g0%

How we calculate these values

Diet Compatibility

High protein4.1/10 protein density from 12g protein and 290 calories.No

Lower carb54g carbs per serving.No

Low fat3g total fat per serving.Yes

High sugar2g total sugars per serving.No

High sodium320mg 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

Whole Wheat Bagel has 159 more calories than 5 Star Mushroom Soup and 7g more protein. Compare

Whole Wheat Bagel has 280 more calories than Aged Balsamic Vinegar and 12g 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

Whole Wheat Bagel Compared With Nearby Items

Food Exchange Whole Wheat Bagel is listed in the Bagels category with 290 calories, 12g protein, 54g carbs, and 3g fat per serving.

Data Source and Methodology

Nutrition values for Whole Wheat 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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