Bagel serving size, weights and 30 g of protein
Here a serving of bagel is counted as 1 medium bagel, which USDA weighs at 3.7 oz (105 g), with 277 calories and 11.1 g protein. For 30 g of protein you need 10 oz (284 g), about 2 1/2 medium bagels, with 750 calories.
Serving sizes of bagel
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 large bagel | 4.6 oz (131 g) | 346 calories | 13.8 g | 68.6 g | 1.7 g |
| 1 medium bagel | 3.7 oz (105 g) | 277 calories | 11.1 g | 55 g | 1.4 g |
| 1 bagel | 3.5 oz (99 g) | 261 calories | 10.5 g | 51.9 g | 1.3 g |
| 1 small bagel | 2.4 oz (69 g) | 182 calories | 7.3 g | 36.1 g | 0.91 g |
| 1 mini bagel | 0.9 oz (26 g) | 69 calories | 2.7 g | 13.6 g | 0.34 g |
| 1 oz | 1 oz (28 g) | 75 calories | 3 g | 14.8 g | 0.37 g |
| 100 g | 3.5 oz (100 g) | 264 calories | 10.6 g | 52.4 g | 1.3 g |
What 3.5 oz (100 g) of bagel looks like
3.5 oz (100 g) of bagel is 3.5 oz, or about 1 medium bagel. It has 264 calories, 10.6 g protein, 52.4 g carbs and 1.3 g fat. One medium bagel weighs 3.7 oz (105 g).
How much bagel for 30 g of protein
There is 10.6 g of protein in 3.5 oz (100 g) of bagel. 30 g of protein takes 10 oz (284 g), about 2 1/2 medium bagels, which comes with 750 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 6.7 oz (189 g) | 1 3/4 medium bagels | 500 calories |
| 30 g | 10 oz (284 g) | 2 1/2 medium bagels | 750 calories |
| 40 g | 13.4 oz (379 g) | 3 1/2 medium bagels | 1000 calories |
| 50 g | 16.7 oz (473 g) | 4 1/2 medium bagels | 1250 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-15)
- Plain bagels (with calcium propionate): Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), FDC ID 174899 (SR Legacy, published 2019-04-01) · full nutrition facts
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.