How many calories are in a sesame seed bagel?
A regular sesame seed bagel weighs 105 g and carries 277 calories, off a base of 264 calories per 100 g. The seeds are almost beside the point: USDA files sesame, poppy and onion bagels under one record. Size is what moves the number, from 69 g to 131 g.
You'd need to walk about 55 minutes to burn the 277 calories in one regular bagel (105 g).
How long does it take to burn off a sesame bagel?
One regular bagel (105 g) is 277 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 277 kcal |
|---|---|
| Walking, brisk | 55 min |
| Cycling, moderate | 35 min |
| Swimming, moderate | 40 min |
| Jogging | 33 min |
| Weight training, moderate | 1 hr 2 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (105 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Sesame seed bagel quick facts
- US servings, from a mini to a deli large
- Toasted, wheat, egg and the other bagels on the shelf
- Sodium is the row to watch, not the fat
- How does a sesame bagel compare?
- Most popular sesame seed bagel brands
- Sesame seed bagel FAQs
Sesame seed bagel quick facts
There is no separate USDA entry for a sesame bagel, and that is the useful part of the answer. The record that covers it is SR Legacy 174899, "Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)" — one analysis for the whole seeded family. The matching FNDDS entry, 2707684, carries identical values and supplies the household sizes used further down this page.
So the seeds on top change the crust, the smell and the mess on your shirt, not the arithmetic. A regular 105 g bagel is 277 calories whether it comes out of the bag plain or crusted.
| Nutrient | Per 100 g | Per 1 regular bagel (105 g) | % Daily Value |
|---|---|---|---|
| Calories | 264 | 277 | — |
| Total fat | 1.32 g | 1.4 g | 2% |
| Saturated fat | 0.36 g | 0.4 g | 2% |
| Carbohydrate | 52.38 g | 55.0 g | 20% |
| Dietary fiber | 1.6 g | 1.7 g | 6% |
| Total sugars | 8.43 g | 8.9 g | — |
| Protein | 10.56 g | 11.1 g | 22% |
| Sodium | 422 mg | 443 mg | 19% |
% Daily Value is based on a 2,000-calorie diet.
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 →
Added sugars are not in the table because USDA does not publish an added-sugars value for this record; the 8.9 g of total sugars in a regular bagel come from the dough and its malt, and there is no way to split them cleanly. Cholesterol is 0 mg — this is a bread with no egg or dairy in it — and potassium comes to 112 mg per bagel, 2% of the Daily Value. The FDA's Daily Value reference is what those percentages are built on.
US servings, from a mini to a deli large
| Serving | Weight | Calories |
|---|---|---|
| 1 miniature bagel | 26 g | 69 kcal |
| 1 oz | 28 g | 74 kcal |
| 1 small bagel | 69 g | 182 kcal |
| 1 regular bagel | 105 g | 277 kcal |
| 1 large bagel | 131 g | 346 kcal |
| Per 100 g | 100 g | 264 kcal |
The miniature, small, regular and large weights are USDA household measures from the FNDDS record. The 1 oz line is our own arithmetic from the USDA 100 g figure, not a USDA serving, and it is there mostly as a conversion handle.
That spread is the real trap. A mini and a deli large are both "a bagel" in conversation, but one is 69 calories and the other is 346 — a five-fold gap inside a single word. If you log bagels by name rather than by weight, this is where the day quietly drifts. Half a regular bagel, about 52 g, works out to 137 calories, again our arithmetic rather than a listed portion.
Store-brand sesame bagels land close to USDA but sit a little higher: USDA's Branded files put Alvarado St. Bakery and Toufayan at 274 calories per 100 g, Thomas' at 284, Kern's at 294 and Schwartz Brothers at 304. Per bagel the range is 250 to 330 calories, and the 330 belongs to Blazing Bagels not because the recipe is rich — it reads 277 per 100 g — but because the bagel weighs 119 g. Size again.
One more line the photo raises: the scallion cream cheese is a separate food. Every number on this page is the bread alone.
Toasted, wheat, egg and the other bagels on the shelf
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Sesame or plain, untoasted | 264 kcal | 1 regular, 105 g | 277 kcal |
| Toasted | 287 kcal | 1 regular, 105 g | 301 kcal |
| Wheat | 250 kcal | 1 regular, 105 g | 263 kcal |
| Multigrain | 241 kcal | 1 regular, 105 g | 253 kcal |
| Cinnamon-raisin | 274 kcal | 1 regular, 105 g | 288 kcal |
| Egg | 278 kcal | 1 regular, 105 g | 292 kcal |
The toasted row deserves a warning label. USDA's toasted bagel record reads 287 calories per 100 g against 264 untoasted, which looks like the toaster added 23 calories to every 100 grams. It did not. Toasting drives off water, so the same energy is packed into fewer grams. The bagel you started with is still 277 calories after it comes out. The 301 in the table only applies if you put 105 g of already-toasted bagel on the scale — which, in practice, means a bigger bagel to begin with.
The grain swaps move less than people hope. A wheat bagel saves 14 calories on a regular size and multigrain saves 24 — under 10% either way. Where they earn their keep is fiber: 4.1 g per 100 g for wheat and 6.2 g for multigrain, against 1.6 g for the sesame record. That is more than two and a half times the fiber from wheat and nearly four times from multigrain, for a rounding error in calories.
Cinnamon-raisin and egg both come in above the sesame bagel, and for opposite reasons — raisins push the carbohydrate to 55.2 g per 100 g, while egg dough raises the fat to 2.1 g and brings cholesterol into a bread that otherwise has none.
Sodium is the row to watch, not the fat
A regular sesame bagel is a 1.4 g fat food. That is 2% of the Daily Value, less than a teaspoon of oil, and it makes the bagel one of the leanest carriers of 277 calories in the bakery case.
The sodium is the other story: 443 mg in one regular bagel, 19% of the 2,300 mg Daily Value, or roughly a fifth of a teaspoon of table salt in something that does not taste salty. Two bagels in a day put you near 900 mg before anything is spread on them, and cream cheese, lox or deli meat all push in the same direction. Federal guidance treats sodium as one of the nutrients Americans most often overshoot, so if that is a line you watch, this is the number to carry, not the fat one.
Fiber runs the other way. At 1.7 g per bagel, 6% of the Daily Value, a sesame bagel is a refined-grain breakfast — MyPlate's grains guidance asks that at least half your grains be whole, and this one is not among them. The 11.1 g of protein, 22% of the Daily Value, is the pleasant surprise: it comes from wheat gluten, and it is why a bagel holds you longer than its fiber count suggests.
How does a sesame bagel compare?
| Bagel | Per 100 g | US serving | Calories |
|---|---|---|---|
| Sesame seed | 264 kcal | 1 regular, 105 g | 277 kcal |
| Toasted plain | 287 kcal | 1 regular, 105 g | 301 kcal |
| Wheat | 250 kcal | 1 regular, 105 g | 263 kcal |
| Cinnamon-raisin | 274 kcal | 1 regular, 105 g | 288 kcal |
Our take: of the four rows here, only the wheat bagel comes in lighter than the sesame one, and it does so by 14 calories — not enough to choose on. Choose it for the fiber instead. If you are cutting calories, the lever is the bagel's weight, not its flavor: dropping from a 131 g deli bagel to a 69 g small saves 164 calories, close to seven times what the biggest flavor swap gives you. If you want the bagel to hold you until lunch, keep the regular size and put the protein on top rather than the cream cheese.
Most popular sesame seed bagel brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Alvarado St. Bakery Sprouted Sesame Seed Bagels | 274 cal |
| Schwartz Brothers Bakery Organic Sesame Seed Bagels | 304 cal |
| Toufayan Bakeries Hearth Baked Sesame Bagels | 274 cal |
| Blazing Bagels Sesame Seed Bagels | 277 cal |
| Thomas' Sesame Seed Bagels | 284 cal |
| Kern's Sesame Seed Bagels | 294 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Sesame seed bagel FAQs
How many calories are in a sesame seed bagel?
A regular sesame seed bagel weighs 105 g and carries 277 calories, from a base of 264 calories per 100 g. Deli-style bagels run bigger: 131 g brings you to 346. USDA files sesame with plain, so the seeds themselves do not move the total.
How many calories in half a sesame bagel?
Half a regular bagel is about 52 g and 137 calories, our own arithmetic from the USDA 100 g figure rather than a listed serving. That halves the carbohydrate to roughly 27 g and the sodium to about 219 mg, which is a useful move when the filling is the point.
Is a sesame bagel healthier than a plain bagel?
They are the same food in the data: USDA lists sesame, poppy and onion bagels under one plain-bagel record at 264 calories per 100 g, or 277 for a 105 g bagel. The seeds add a little weight and a trace of fat, not a different nutrition profile.
How many carbs are in a sesame seed bagel?
A regular sesame bagel holds 55.0 g of carbohydrate, 20% of the Daily Value, with 1.7 g of that as fiber and 8.9 g as total sugars. Per 100 g the figure is 52.38 g. A small 69 g bagel drops the carbohydrate to about 36 g.
How much protein is in a sesame bagel?
One regular bagel gives 11.1 g of protein, 22% of the Daily Value, and 10.56 g per 100 g. That is high for a bread of this weight. The protein is wheat gluten rather than the seeds, so an onion or poppy bagel of the same size reads the same.
Does toasting a bagel change the calories?
Toasting moves the per-100-g number from 264 to 287 calories, but not the bagel in your hand. The 105 g bagel still delivers 277 calories; the toaster drives off water, so what is left is denser per gram. Toast it as dark as you like.
How much sodium is in a sesame seed bagel?
One regular bagel carries 443 mg of sodium, 19% of the 2,300 mg Daily Value, or about a fifth of a teaspoon of table salt. That is before cream cheese, lox or deli meat. Per 100 g the bread runs 422 mg, high for something that tastes barely salty.
Are sesame bagels good for weight loss?
At 277 calories a regular bagel is not disqualifying, but it is dense: 105 g of bread with only 1.7 g of fiber. A small 69 g bagel at 182 calories, or half a regular at 137, leaves room for eggs on top and keeps the 11.1 g of protein working for you.
Similar foods
- Bagel — 277 cal per bagel
- Sesame bagel — 277 cal per medium bagel
- Bread — 75 cal per medium slice
- French Bread — 174 cal per medium slice
- Syrian Bread — 157 cal per medium pita
- Corn Muffin — 345 cal per medium muffin
Count it without the math
Point the camera at the plate and BodyPal counts the bagel for you, size and all.
