Pizza bagel calories come to 244 for one piece (90 g) and 271 per 100 g. The number to notice is sodium: one piece carries 486 mg, 21% of the daily value. Portions matter just as much, because pizza bagels rarely get eaten one at a time and the total climbs fast.
244kcal
1 pizza bagel · 90 g, cheese and sauce, baked
16%protein
9.7 gProtein
30 gCarbs
9.5 gFat
How to burn off 244 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cheese and sauce, baked · per 90 g
Calories
244 kcal
Protein
9.7 g
Carbohydrate
30 g
Fat
9.5 g
Saturated fat
3.8 g
Cholesterol
15 mg
Sodium
486 mg
Potassium
152 mg
Iron
2.2 mg
Source: USDA FoodData Central
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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 →
Pizza bagel: 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 piece (90 g)
244
9.7 g
29.9 g
9.5 g
486 mg
12%
Large (132 g)
358
14.3 g
43.8 g
13.9 g
713 mg
18%
100 g
271
10.8 g
33.2 g
10.5 g
540 mg
14%
3 × 1 piece (90 g)
732
29.2 g
1,458 mg
5 × 1 piece (90 g)
1,220
48.6 g
2,430 mg
One pizza bagel is a snack, three are a 732-calorie meal
A single 90 g piece lists 244 calories, 9.7 g protein, 29.9 g carbs and 9.5 g fat. That is about 12% of the daily calorie value, a fair size for an afternoon snack. A large pizza bagel of 132 g is a different story: 358 calories, 43.8 g carbs and 13.9 g fat, or 18% of the daily value in one item.
The real swing comes from count, not size. Two pieces weigh 180 g and add up to 488 calories. Three pieces, 270 g, reach 732 calories. Five pieces, 450 g, hit 1,220 calories, which is a full dinner and then some. Mini frozen versions are easy to stack on a tray, and that is exactly how a snack quietly turns into a meal.
The fix is simple. Decide how many go in the oven before you turn it on, and plate them instead of eating off the tray. If you weigh the batch once, you will know what your usual handful really costs.
Carbs lead, but fat supplies over a third of the calories
Per 100 g, a pizza bagel holds 33.2 g carbs, 10.5 g fat and 10.8 g protein. Turned into calories, carbs supply 49% of the energy, fat 35% and protein 16%. The bagel base drives the carb number, while the cheese is where most of the fat comes from.
Protein is better than you might expect for a snack. One piece gives 9.7 g, which is 19% of the daily value, and a large one gives 14.3 g, or 29%. It is still not a high-protein food, since protein trails both carbs and fat in the calorie split, but it is more than a plain cracker or chip snack would bring.
Fiber and sugar stay low. There is 2.2 g fiber and 3.3 g sugars per 100 g, so a single piece carries about 2 g fiber and 3 g sugars. The numbers here come from the USDA row for restaurant or fast-food cheese pizza with a thick crust, the closest match for cheese and sauce baked on a bagel, so a brand like Annie's or Blazing Bagels can land a little higher or lower.
Sodium is the row to watch
Bagel dough, tomato sauce and cheese all bring salt, and it adds up. Per 100 g a pizza bagel carries 540 mg sodium, 23% of the daily value. One 90 g piece has 486 mg, or 21%. A large 132 g bagel has 713 mg, which is 31% of the daily value before anything else on your plate.
Multiples make the point sharper. Two pieces bring 972 mg, three bring 1,458 mg, and five bring 2,430 mg. That last figure is past the entire daily value for sodium, from one snack session. If you watch sodium, the count of bagels matters more than any topping choice.
The other rows are calmer. Saturated fat sits at 4.2 g per 100 g, cholesterol at 17 mg and potassium at 169 mg. Saturated fat is worth a glance if you eat several pieces, since it scales with the cheese, but sodium is clearly the line that moves first.
Pair one or two with something fresh, not something salty
A pizza bagel works best as one part of a plate. One or two pieces next to a green salad, raw vegetables or a piece of fruit give you volume and crunch without stacking more salt. That combination also adds the fiber the bagel itself lacks.
If you want the meal to hold you longer, add a protein side such as plain yogurt or a glass of milk instead of a third bagel. Skip chips, pickles or a second cheesy snack alongside it, because those push the sodium total higher on top of an already salty base.
On a day with a pizza bagel lunch, it makes sense to keep the other meals lighter on sodium. Logging helps you see the trade in real numbers, and BodyPal can log a pizza bagel straight from a photo of your plate.
How does pizza bagel compare?
Here is how a pizza bagel stacks up against a plain bagel, a cheese bagel and pizza rolls, per 100 g and per usual serving.
Verdict: If you want the least fat, a plain bagel wins at 1.3 g per 100 g against 10.5 g here, with calories nearly the same at 264 versus 271. Skip pizza rolls if you watch calories or sodium, since they run 345 calories and 631 mg sodium per 100 g, both above a pizza bagel.
Most popular pizza bagel brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Butch's Pizza Original Cheese and Pepperoni Super Thin Crust1/3 pizza · 123 g252 kcal
2Annie's Three Cheese Mini Pizza Bagels, 9 Count189 g233 kcal
Packaged pizza bagels and frozen pizzas are labeled as sold, so their per 100 g numbers run a little under the baked cheese pizza figure above. Source: manufacturer labels / USDA FoodData Central.
Pizza bagel FAQs
How many calories are in one pizza bagel?
A 90 g pizza bagel is about 244 calories. A larger 132 g one comes to 358 calories.
Are pizza bagels good for weight loss?
One 90 g pizza bagel is 244 calories with 9.7 g protein, 29.9 g carbs and 9.5 g fat, plus 486 mg sodium.
Pizza bagel vs plain bagel: which has more calories?
Per 100 g they are close: 271 calories for the pizza bagel and 264 for a plain bagel.
How much protein is in a pizza bagel?
About 9.7 g in a 90 g pizza bagel, which is 10.8 g per 100 g.
What are the nutrition facts for a pizza bagel?
One 90 g pizza bagel has 244 calories, 9.7 g protein, 29.9 g carbs, 9.5 g fat, about 2 g fiber, 3 g sugars and 486 mg sodium. Per 100 g it lists 271 calories.
How many calories are in a large pizza bagel?
A large 132 g pizza bagel has 358 calories, 18% of the daily value. It also brings 14.3 g protein, 43.8 g carbs, 13.9 g fat and 713 mg sodium.
How many calories are in three pizza bagels?
Three pieces (270 g) come to 732 calories, with 29.2 g protein and 1,458 mg sodium. Two pieces are 488 calories, and five reach 1,220.
How much sodium is on a pizza bagel nutrition label?
One piece carries 486 mg sodium, 21% of the daily value. Per 100 g it is 540 mg, or 23%, so sodium is the line to check first on any label.
How many calories are in 100 g of pizza bagels?
There are 271 calories in 100 g of pizza bagels, with 10.8 g protein, 33.2 g carbs and 10.5 g fat. Carbs supply 49% of those calories and fat 35%.
