Pretzel bagel calories come to 300 for one 108 g bagel and 278 per 100 g. Carbs supply 85% of those calories, and fat barely registers at 0.5 g. The number that stands out is sodium: one bagel carries 530 mg, or 23% of the daily value, before anything goes on it.
300kcal
1 bagel · 108 g, packaged, per label
14%protein
9 gProtein
56 gCarbs
0.5 gFat
How to burn off 300 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 108 g
Calories
300 kcal
Protein
9 g
Carbohydrate
56 g
Fat
0.5 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
530 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 →
Pretzel 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 Bagel (108 g)
300
9 g
56 g
0.5 g
530 mg
15%
3 oz portion (85 g)
236
7.1 g
44.1 g
0.4 g
417 mg
12%
100 g
278
8.3 g
51.9 g
0.5 g
491 mg
14%
3 × 1 Bagel (108 g)
901
27 g
1,591 mg
5 × 1 Bagel (108 g)
1,501
45 g
2,651 mg
One bagel is 300 calories, two are 600
A single 108 g pretzel bagel lands at 300 calories, 15% of the daily value for energy. That is a full breakfast's worth of bread with nothing on it yet. The 3 oz portion (85 g), roughly a bagel minus a few bites, comes in at 236 calories and 12% of the daily value.
The total climbs fast once you double up. Two bagels reach 600 calories and 1,061 mg of sodium. Three hit 901 calories and 1,591 mg. Five bagels, 540 g in all, add up to 1,501 calories and 2,651 mg of sodium, which is more salt than the full daily value.
Nobody eats five at once, but a bag shared across a few breakfasts adds up the same way. The easiest lever is the simplest one. Eat half and save the other half for tomorrow, and every row on the label drops by half with it.
Carbs supply 85% of every calorie
The calorie split is lopsided: 85% carbs, 14% protein and 2% fat. Per 100 g that works out to 51.9 g carbs, 8.3 g protein and 0.5 g fat, with saturated fat at 0 and cholesterol at 0. This is lean bread. Nearly all of its energy is starch.
Sugars stay modest at 5.6 g per 100 g, about 6 g per bagel. Fiber is thin, 1.9 g per 100 g or 2.1 g per bagel, so you get dense carbs without much bulk. Protein is respectable for bread: 9 g per bagel, 18% of the 50 g daily value.
The near-zero fat matters for what happens next. Because the bagel itself brings almost no fat, the spread decides the fat on your plate. Butter or a thick layer of cream cheese can change the picture far more than the choice between bagel varieties.
Sodium is the row to watch
A pretzel bagel carries 491 mg of sodium per 100 g, and 530 mg in one bagel. That is 23% of the daily value from a single piece of bread. Even the 3 oz portion brings 417 mg, or 18% of the daily value.
Compared with other bagels, the salt is the real difference. A plain bagel has 422 mg per 100 g and a cinnamon raisin bagel has 407 mg, while the pretzel version sits at 491 mg. Only the cheese bagel goes higher, at 506 mg. Calories, by contrast, barely move between them.
If you watch sodium, the toppings are where it gets away from you. Deli meat, smoked salmon, salted butter and flavored cream cheese all stack on top of a base that already starts near a quarter of the daily value. A plain egg or fresh vegetables keep the total closer to where the bagel left it.
Pair it with protein, not more salt
On its own, a pretzel bagel is mostly fast carbs with little fiber. That makes it a fine base but an incomplete meal. Adding a protein such as eggs, Greek yogurt on the side or a lean filling turns it into something that holds you longer than the bread alone.
Fruit or raw vegetables cover what the bagel lacks. They add fiber and volume without adding much sodium, which balances the salty crust. A pretzel bagel sandwich with turkey and mustard reads lean on paper, but both fillings bring their own salt, so it is worth counting the whole stack.
Store brands such as Big Y Pretzel Bagels, Signature Select Sliced Pretzel Bagels and Zeppy's Soft Pretzel Bagels vary in size, so check the weight on the bag against the 108 g used here. If you would rather skip the math, BodyPal can log the bagel and whatever is on it from a photo.
How does pretzel bagel compare?
Here is how the pretzel bagel stacks up against plain, cinnamon raisin and cheese bagels, per 100 g and per usual serving.
Verdict: For the fewest calories pick the plain bagel at 264 per 100 g, which also gives more protein at 10.6 g and less sodium at 422 mg than the pretzel bagel's 278 calories, 8.3 g and 491 mg. If fat is what you are cutting, the pretzel bagel wins with 0.5 g per 100 g, while the cheese bagel carries 5.3 g and the most sodium at 506 mg.
Most popular pretzel bagel brands in the United States
A 108 g pretzel bagel is about 300 calories. Per 100 g it is 278 calories.
Is pretzel bagel good for weight loss?
A pretzel bagel has 278 calories per 100 g, with 8.3 g protein and 51.9 g carbs, so a 108 g bagel comes to about 300 calories.
Pretzel bagel vs bagel: which has more calories?
A pretzel bagel is 278 calories per 100 g against 264 for a plain bagel, a difference of 14 calories per 100 g.
How much protein is in a pretzel bagel?
A 108 g pretzel bagel has about 9.0 g protein, from 8.33 g per 100 g.
How much sodium is in a pretzel bagel?
One pretzel bagel has 530 mg of sodium, which is 23% of the daily value. Per 100 g it is 491 mg, more than a plain bagel at 422 mg.
How many carbs are in a pretzel bagel?
A pretzel bagel has 56 g of carbs, or 51.9 g per 100 g. Carbs make up 85% of its calories, and fiber is only 2.1 g per bagel.
Is a pretzel bagel high in fat?
No. One pretzel bagel has just 0.5 g of fat, with 0 g saturated fat and 0 mg cholesterol. Fat supplies only 2% of its calories, so toppings decide the fat total.
How many calories are in two pretzel bagels?
Two pretzel bagels (216 g) come to 600 calories. They also bring 18 g of protein and 1,061 mg of sodium, close to half the daily value for salt.
How much sugar is in a pretzel bagel?
A pretzel bagel has about 6 g of sugars, or 5.6 g per 100 g. That is modest for a bagel; most of its 300 calories come from starch.
