Bagels are one of the most popular breakfast foods around the world, especially in North America. Whether enjoyed plain, topped with cream cheese, or as part of a sandwich, bagels provide a satisfying chew and a versatile base for sweet or savory toppings. But if you’re mindful of your daily calorie intake, you may wonder: how many calories are in a bagel?
The answer depends on several factors, including the type of bagel, its size, and the toppings or spreads you add. In this article, we’ll break down calories in bagels by type, portion size, and preparation method, so you can make informed choices about including them in your diet.
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How Many Calories Are in a Plain Bagel?
A plain bagel is the baseline for calorie comparison. On average:
- Small plain bagel (3-inch, 85g): ~220–250 calories
- Medium plain bagel (4-inch, 100g): ~270–300 calories
- Large deli-style bagel (120–140g): ~350–400+ calories
The calorie count largely depends on weight. Since bagels are made from refined flour, yeast, water, salt, and sometimes sugar or malt, their calorie density is higher than sliced bread.
For comparison: One slice of white bread has ~80 calories, meaning that a large bagel can equal 4–5 slices of bread in calories.
Calories in Popular Bagel Flavors
Different bagel flavors come with slightly different calorie counts because of ingredients such as seeds, sweeteners, or toppings baked into the dough.
1. Calories in Everything Bagel
An everything bagel (poppy seeds, sesame, garlic, onion, and salt on top) typically has:
- Medium size (100g): ~280–310 calories
- Large deli size (120–140g): ~360–400+ calories
2. Calories in Sesame Bagel
Sesame seeds add a nutty flavor but also extra calories:
- Medium sesame bagel: ~300–320 calories
- Large sesame bagel: ~370–420 calories
3. Calories in Blueberry Bagel
Fruit-flavored bagels tend to be slightly sweeter:
- Medium blueberry bagel: ~290–320 calories
- Large blueberry bagel: ~350–400 calories
4. Calories in Cinnamon Raisin Bagel
Cinnamon raisin is one of the higher-calorie options due to sugar and dried fruit:
- Medium cinnamon raisin bagel: ~300–330 calories
- Large cinnamon raisin bagel: ~370–430 calories
5. Calories in Whole Wheat Bagel
Whole wheat bagels have slightly more fiber but similar calories to plain bagels:
- Medium whole wheat bagel: ~270–300 calories
- Large whole wheat bagel: ~350–400 calories
Calories in Bagels With Toppings
Bagels are rarely eaten plain most people add spreads or fillings. These additions can double or even triple the calorie content of your breakfast.
- Bagel with cream cheese (2 tbsp): +100 calories
- Bagel with butter (1 tbsp): +100 calories
- Bagel with peanut butter (2 tbsp): +190 calories
- Bagel with smoked salmon and cream cheese: +250–300 calories
- Bagel breakfast sandwich (egg, cheese, bacon): 500–700+ calories total
A large bagel with cream cheese can easily reach 450–500 calories, and a loaded bagel sandwich may exceed 700 calories, making it a high-calorie meal compared to alternatives like toast or oatmeal.
Are Bagels High in Calories Compared to Bread?
Yes, bagels are higher in calories than most bread because they are denser and larger. While a slice of bread usually has 70–90 calories, a typical bagel (without toppings) has 250–350 calories equivalent to 3–5 slices of bread.
This is why nutritionists often recommend splitting a bagel in half or choosing smaller “mini bagels” if you want to enjoy the flavor without consuming too many calories.
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How to Store Bagels for Maximum Freshness
The way you store bagels can make a huge difference in how long they last. Here are the best methods:
1. At Room Temperature
- Bagels stored in a paper bag or bread box will typically last 1–2 days.
- To prevent them from drying out too quickly, you can place the paper bag inside a loose plastic bag this keeps some moisture without making them soggy.
- Avoid sealing them tightly in plastic at room temperature, as this encourages mold growth.
2. In the Refrigerator
- Technically, refrigeration can extend freshness to about 5–7 days, but it’s not ideal.
- Cold air tends to dry out bread products faster, making bagels stale and chewy.
- If you must refrigerate (for example, in very humid climates), wrap them tightly to reduce moisture loss.
3. In the Freezer (Best Option for Long-Term)
- Freezing bagels is the most effective way to preserve them.
- Properly wrapped (individually in plastic wrap or foil, then stored in a freezer bag), bagels can last up to 3 months.
- When ready to eat, simply thaw at room temperature or toast directly from frozen for a warm, fresh taste.
Signs Your Bagels Have Gone Bad
Not sure if your bagels are still safe to eat? Watch out for these signs:
- Mold growth: Small spots of green, blue, or white fuzz mean it’s time to toss them.
- Strange smell: A sour or off odor is a clear indicator of spoilage.
- Excessive hardness: While stale bagels can sometimes be revived by toasting, if they’re rock-solid or brittle, it’s better not to risk it.
- Unusual taste: If they taste “off” or bitter, it’s best to discard them.
How to Revive Stale Bagels
Sometimes bagels aren’t spoiled, just stale. Instead of throwing them out, try these methods:
- Toaster or oven method: Slice and toast for a crispy exterior and soft interior.
- Steam trick: Sprinkle a little water on the bagel and warm it in the oven at 350°F (175°C) for 5–10 minutes.
- Creative uses: Turn stale bagels into bagel chips, breadcrumbs, or even croutons for salads and soups.
How to Tell If a Bagel Has Gone Bad
Even if you store bagels properly, they don’t last forever. Here are some clear signs that your bagel is no longer safe or enjoyable to eat:
- Mold spots – Green, blue, or white fuzzy patches are the biggest giveaway. Discard immediately.
- Unpleasant smell – A sour or off odor indicates spoilage. Fresh bagels should smell nutty, yeasty, or slightly sweet.
- Texture changes – A stale bagel is hard and dry, but not necessarily unsafe. However, if it feels slimy or excessively tough, it should be thrown out.
- Taste differences – If the flavor is bitter, sour, or unusual, it’s best not to risk it.
Tip: Stale bagels (without mold) can be revived by toasting or warming in the oven. Spoiled bagels, however, should be discarded.
Best Practices to Extend Bagel Shelf Life
If you want to keep your bagels fresh longer, follow these pro tips:
- Store properly: Keep bagels in a paper bag for short-term storage, or in an airtight plastic bag for the fridge/freezer.
- Freeze right away: If you don’t plan to eat them within 2 days, freeze bagels immediately after purchase to lock in freshness.
- Slice before freezing: Pre-slice bagels so you can toast them straight from the freezer without thawing.
- Use parchment paper: Place parchment paper between bagels before freezing to prevent sticking.
- Reheat correctly: To restore freshness, reheat frozen bagels in a toaster or oven instead of the microwave, which can make them chewy.
Frequently Asked Questions (FAQs)
1. Can you eat bagels past the expiration date?
Yes, if stored properly and free of mold. Expiration dates are often “best by” dates, not strict safety deadlines.
2. Are refrigerated bagels better than frozen bagels?
Refrigeration keeps bagels edible for a week but makes them stale faster. Freezing is the best option for long-term freshness.
3. How long do bagels last after toasting?
Toasted bagels should be eaten right away. If left out, they dry out quickly and lose flavor within hours.
4. Can you revive a stale bagel?
Yes! Sprinkle with a few drops of water and warm in the oven at 350°F (175°C) for 5–10 minutes.
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Conclusion
So, how long do bagels last? On the counter, just a couple of days. In the fridge, about a week. In the freezer, up to 6 months. The key is proper storage whether you wrap them in paper, airtight bags, or freeze them right away.
By recognizing signs of spoilage and using smart storage tricks, you’ll enjoy bagels at their best every time crispy on the outside, soft on the inside, and never wasted.
