Calories in
bagels, oat bran
255 kcal per 100 g Bagels, oat bran contains 255 calories per 100 grams, or about 176 calories per small bagel (3" dia). Per 100 g it provides 10.7 g protein, 53.3 g carbohydrate and 1.2 g fat.
By calories that splits 80% carbohydrate, 16% protein, 4% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 mini bagel (2-1/2" dia) | 26.0 g | 66 | 2.8 g | 13.9 g | 0.3 g |
| 1 small bagel (3" dia) | 69.0 g | 176 | 7.4 g | 36.8 g | 0.8 g |
| 1 medium bagel (3-1/2" to 4" dia) | 105.0 g | 268 | 11.2 g | 56.0 g | 1.3 g |
| 1 large bagel (4-1/2" dia) | 131.0 g | 334 | 14.0 g | 69.8 g | 1.6 g |
Full nutrition, per 100 g and per small bagel (3" dia)
| Nutrient | Per 100 g | Per small bagel (3" dia) |
|---|---|---|
| Energy | 255 kcal | 176 kcal |
| Protein | 10.7 g | 7.4 g |
| Total fat | 1.2 g | 0.8 g |
| Saturated fat | 0.2 g | 0.1 g |
| Carbohydrate | 53.3 g | 36.8 g |
| Fibre | 3.6 g | 2.5 g |
| Sugars | 1.6 g | 1.1 g |
| Sodium | 590.0 mg | 407.1 mg |
| Potassium | 115.0 mg | 79.4 mg |
| Calcium | 12.0 mg | 8.3 mg |
| Iron | 3.1 mg | 2.1 mg |
| Vitamin C | 0.2 mg | 0.1 mg |
| Vitamin A | 1.0 µg | 0.7 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 32.9 g | 22.7 g |
USDA FoodData Central, SR Legacy (FDC ID 172666). A dash means the nutrient was not measured for this item, which is not the same as zero.
How bagels, oat bran compares
Among the 129 baked products items on this site, bagels, oat bran ranks 106 of 129 by calorie density, against a category average of 337 kcal per 100 g — so it is about 24% less calorie-dense than typical for its group.
It carries 4.2 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one small bagel (3" dia) (176 kcal), a 70 kg adult would walk for roughly 36 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in bagels, oat bran?
Bagels, oat bran contains 255 calories per 100 g, which works out to about 176 calories per small bagel (3" dia). It also provides 10.7 g of protein, 53.3 g of carbohydrate and 1.2 g of fat per 100 g.
What is the macro breakdown of bagels, oat bran?
By calories, bagels, oat bran is roughly 80% carbohydrate, 16% protein and 4% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a small bagel (3" dia)?
About 36 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the bagels, oat bran I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within baked products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Bagels, oat bran". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.