Bagel chips calories come to 126 for a 1 oz bag (28 g) of plain chips, or 451 per 100 g. The number to watch is portion size: a 1 oz bag is a small handful, and a large bag of 85 g lands at 383 calories. Sodium stays moderate for a salty snack.
126kcal
1 1 oz bag · 28 g, plain
11%protein
3.5 gProtein
19 gCarbs
4.2 gFat
How to burn off 126 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Plain · per 28 g
Calories
126 kcal
Protein
3.5 g
Carbohydrate
18.6 g
Fat
4.2 g
Saturated fat
1.9 g
Cholesterol
0 mg
Sodium
65 mg
Potassium
39 mg
Iron
1.4 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Bagel chips: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 oz bag (28 g)
126
3.5 g
18.6 g
4.2 g
65 mg
6%
Cup of pieces (60 g)
271
7.4 g
39.8 g
9.1 g
140 mg
14%
Large bag (85 g)
383
10.5 g
56.4 g
12.9 g
198 mg
19%
100 g
451
12.3 g
66.4 g
15.1 g
233 mg
23%
3 × 1 oz bag (28 g)
379
10.4 g
196 mg
5 × 1 oz bag (28 g)
631
17.3 g
326 mg
A large bag holds three small bags of calories
The 1 oz bag (28 g) is the reference serving at 126 calories, 6 percent of a 2,000-calorie daily value. That is a modest snack on paper. The trouble is that bagel chips are dense and crunchy, and a 1 oz portion disappears fast.
Pour a cup of pieces (60 g) into a bowl and you are at 271 calories, or 14 percent of the daily value. Finish a large bag (85 g) and the total climbs to 383 calories, 19 percent of the day. Eating three 1 oz bags (84 g) gives 379 calories, so a large bag is roughly the same as three small ones.
The scaling is plain arithmetic, and it adds up quickly. Two 1 oz bags come to 253 calories; five of them reach 631. If you snack straight from a big bag, portion a cup or a 1 oz serving into a bowl first. BodyPal can log the portion from a photo, which helps when you are guessing at a handful.
Carbs supply 59 percent of the calories
Bagel chips are baked bread, sliced thin and dried with oil. The calorie split shows it: 59 percent from carbs, 30 percent from fat and 11 percent from protein. Per 100 g that is 66.4 g of carbs, 15.1 g of fat and 12.3 g of protein.
Protein is better than in most chips. A 1 oz bag gives 3.5 g, 7 percent of a 50 g daily value, and a large bag gives 10.5 g. That still does not make this a protein snack; you would need a lot of chips, and a lot of calories, to get a meaningful amount.
Fiber is 4.1 g per 100 g, so a 1 oz bag supplies just 1.1 g against a daily value of 28 g. Sugar is low for the plain version at 1.7 g per 1 oz bag. The cinnamon raisin styles on the shelf will differ, so check their label.
Saturated fat is the row to watch, not salt
Plain bagel chips carry 15.1 g of fat per 100 g, and 6.8 g of that is saturated. Close to half the fat is saturated, which is a high share for a baked snack. Against a daily value of 20 g for saturated fat, a large bag uses a noticeable slice of the day.
Sodium is the surprise in the other direction. A 1 oz bag has 65 mg, only 3 percent of the 2,300 mg daily value, and even a large bag (85 g) holds 198 mg, 9 percent. Per 100 g, plain bagel chips sit at 233 mg, well under potato chips at 527 mg.
Flavor matters here. Seasoned versions such as Stacy's Everything Bagel Chips, Old London Sea Salt Bagel Chips or Glutino Parmesan & Garlic Bagel Chips add toppings, cheese or salt, so the plain USDA row is the floor, not the average. If you watch sodium, plain is the safer pick. Cholesterol is 0 mg.
Pair them with protein and keep the bowl small
On their own, bagel chips are mostly starch and fat with little to slow you down. A 1 oz serving at 126 calories works best as a crunchy side rather than the whole snack. Pair it with something that adds protein or water, such as hummus, cottage cheese, sliced turkey or raw vegetables.
They also work as a cracker swap on a cheese or dip board. Because the chips are firm, they hold thick dips well, which tends to mean bigger scoops. Count the dip separately; it can match or beat the chips in calories.
If you want the crunch with fewer calories per bite, measure a cup of pieces (60 g) at 271 calories and stop there. Treat a large bag as a sharing bag, not a single serving.
How does bagel chips compare?
Here is how plain bagel chips compare with tortilla chips, shrimp chips and potato chips, per 100 g and per usual serving.
Verdict: For fewer calories and the least sodium, bagel chips win: 451 per 100 g and 233 mg sodium, against 532 calories and 527 mg for potato chips and 571 mg for shrimp chips. Potato chips carry 34 g of fat per 100 g, so if fat is your concern, bagel chips at 15.1 g are the clearer choice.
Most popular bagel chips brands in the United States
A 1 oz (28 g) bag of bagel chips is about 126 calories. A large 85 g bag is about 383 calories, and 100 g is 451 calories.
Are bagel chips good for weight loss?
Bagel chips are 451 calories per 100 g, with 15.1 g fat and 12.3 g protein, so a 1 oz (28 g) bag adds about 126 calories.
Bagel chips vs potato chips: which has fewer calories?
Bagel chips are lower, at 451 calories per 100 g against 532 for potato chips, a difference of 81 calories.
How much protein is in bagel chips?
A 1 oz (28 g) bag has 3.5 g of protein, and a large 85 g bag has 10.5 g. Per 100 g that is 12.3 g protein.
What is the nutrition breakdown of bagel chips?
A 1 oz bag (28 g) of plain bagel chips has 126 calories, 3.5 g protein, 18.6 g carbs, 4.2 g fat, 1.1 g fiber and 65 mg sodium. Carbs supply 59 percent of the calories.
How many calories are in bagel crisps?
Plain bagel crisps match the USDA bagel chip row at 451 calories per 100 g, or 126 for a 1 oz bag (28 g). Flavored crisps with cheese or seasoning can differ, so check the label.
How many calories are in a cup of bagel chips?
A cup of bagel chip pieces (60 g) has 271 calories, 14 percent of a 2,000-calorie daily value. It also brings 7.4 g protein, 39.8 g carbs and 9.1 g fat.
How much sodium is in bagel chips?
Plain bagel chips have 65 mg sodium per 1 oz bag (28 g), 3 percent of the daily value, and 233 mg per 100 g. Seasoned flavors usually carry more salt than the plain version.
How much saturated fat do bagel chips have?
Plain bagel chips contain 6.8 g of saturated fat per 100 g, out of 15.1 g total fat. That is close to half the fat, measured against a daily value of 20 g.
