Every 100 kcal of bagel brings 4 g of protein. On that measure it ranks 18th of the 111 grains in this database and 520th of all 796 foods on the site. Measured by weight instead, its 10.6 g per 100 g ranks 34th in its group.
Around 16% of the calories in bagel come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Weight for weight, bagel has 8 g of protein for each gram of fat (10.6 g against 1.32 g per 100 g).
Set against kamut, another grain entry in the database, a serving carries about 1.3 g more protein (kamut has 9.8 g per 1 cup cooked).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is counted by piece at 105 g, and it covers about 22% of the 50 g FDA Daily Value for protein.
A bagel is dense, so one supplies as much flour as several bread slices.
Serving sizes
Protein in common portions of bagel
Protein and calories in Bagel for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
10.6 g
264 kcal
1 medium bagel (serving used here)
105 g
11.1 g
277 kcal
1 bagel
99 g
10.5 g
261 kcal
1 mini bagel (2-1/2" dia)
26 g
2.8 g
69 kcal
1 small bagel (3" dia)
69 g
7.3 g
182 kcal
1 large bagel (4-1/2")
131 g
13.9 g
346 kcal
1 oz
28.4 g
3 g
75 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
10.6 g. The 1 medium bagel serving used on this page weighs 105 g and so carries 11.1 g.
How much protein do you get per 100 calories of bagel?
4 g. That figure divides its 10.6 g of protein per 100 g by its 264 kcal per 100 g, so it does not depend on serving size.
Is the protein in bagel complete?
No. On its own, the protein in bagel is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of bagel?
About 22%. One 1 medium bagel serving has 11.1 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #174899 (Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.