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Keto Bagel Calories
Low-carb, high-fat, gluten-free, keto-friendly bagel
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Keto Bagel (80 g) has 232 calories. That works out to 290 calories per 100 g. It contains 4.8 g of carbs, 10.4 g of protein, 18.4 g of fat and 5.6 g of fiber. Its 136 mg of Phosphorus covers 19% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Keto Bagel Nutrition Facts
Selected: 1 piece (medium) · 80 g
232
KCAL / 80G
Carbs
4.8g
· 2% DV
Protein
10.4g
· 21% DV
Fat
18.4g
· 24% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 18% · Fat 74%
Keto Bagel nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 232 kcal | |
| Total fat | 18.4 g | 24% |
| Saturated fat | 5.2 g | 26% |
| Trans fat | 0 g | |
| Sodium | 272 mg | 12% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 5.6 g | 20% |
| Protein | 10.4 g | 21% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Keto Bagel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 232 kcal |
| 1 slice (thin) | 40 g | 116 kcal |
| 1 piece (small) | 50 g | 145 kcal |
| 1 slice (thick) | 60 g | 174 kcal |
| 1 serving (medium) | 80 g | 232 kcal |
| 100 g | 100 g | 290 kcal |
| 1 piece (large) | 120 g | 348 kcal |
| 1 serving (large) | 120 g | 348 kcal |
| 2 piece (double) | 160 g | 464 kcal |
Calculated from 290 calories per 100 g.
Frequently Asked Questions About Keto Bagel
What is a keto bagel, and how is it different from a regular bagel?
A keto bagel is a ring-shaped bread made with low-carbohydrate ingredients instead of the wheat flour used in a regular bagel. Its texture and flavor can differ noticeably because it usually lacks the gluten-rich dough that gives traditional bagels their chew.
What ingredients are usually in a keto bagel?
Keto bagels commonly use almond flour, eggs, and cheese, with sesame sometimes sprinkled on top. Recipes vary, so a particular keto bagel may use a different combination; check its ingredient list if you need to avoid a specific ingredient.
How do you make keto bagels at home?
Mix a keto-friendly flour with ingredients such as eggs and cheese, shape the dough into rings, and bake until set and browned. The dough will not stretch like wheat-based bagel dough, so damp hands can make shaping it easier.
Why are keto bagels less chewy than regular bagels?
Keto bagels are usually made without the wheat gluten that helps traditional bagels develop their signature elastic, chewy crumb. Their texture depends on the recipe, and baking them too long can make them particularly dry or firm.
Can you toast a keto bagel?
Yes, you can toast a keto bagel, but watch it closely because its nut- or egg-based crumb may brown faster than wheat bread. Slicing it first and using a moderate toaster setting helps warm and crisp the cut sides without scorching them.
What are good toppings for a keto bagel?
Cream cheese, avocado, butter, and smoked salmon are popular toppings for a keto bagel. For a more substantial option, add egg or sliced vegetables; the topping changes the overall flavor and texture more than the bagel’s ring shape suggests.
Can you use a keto bagel to make a sandwich?
Yes, slice a keto bagel horizontally and fill it with sandwich ingredients such as egg, cheese, or leafy greens. If the crumb feels delicate, lightly toasting the cut sides before adding the filling can help the bagel hold together.
How should you store keto bagels?
Keep keto bagels in an airtight container in the refrigerator rather than leaving them out for an extended time. Refrigeration can firm them up, so briefly warming or toasting one before serving helps restore a more pleasant texture.
Can keto bagels be frozen?
Yes, keto bagels can be frozen once completely cool. Slice them first and separate the pieces with parchment so you can remove just what you need; toast a slice from frozen or let it thaw before warming.
Can keto bagels be made with yeast?
Yes, some keto bagel recipes include yeast, but yeast alone will not make them behave like wheat bagels. Without the same gluten structure, the dough may not stretch or develop the familiar springy chew, even when it rises.
Keto Bagel Vitamins & Minerals
Vitamins
B12
0.24µg · 10% DV
B5
0.48mg · 10% DV
Vitamin E
1.36mg · 9% DV
B2
0.09mg · 7% DV
Minerals
Phosphorus
136mg · 19% DV
Manganese
0.4mg · 17% DV
Copper
0.14mg · 16% DV
Magnesium
52mg · 12% DV
Sodium
272mg · 12% DV
Potassium ⭐
168mg · 5% DV
Keto Bagel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Keto Bagel
To burn the 232 calories in 1 piece (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Keto Bagel?
Keto Bagel is a low-carbohydrate take on the familiar ring-shaped bagel, made with ingredients suited to keto eating rather than the usual wheat-based dough. Recipes and products vary, so its texture may be denser or softer and less chewy than a conventional bagel.
It works well at breakfast or as the base for a sandwich, with toppings such as eggs, cheese, avocado or smoked fish. In the US and elsewhere, bagels are often served toasted and split, and this version can be used in much the same way. At 6 g of carbohydrate and 13 g of protein per 100 g, it offers a lower-carb alternative to a standard bagel. Pair it with fresh vegetables for a lighter meal, or check the product details if you are following a strict keto plan.
How Nutritious Is Keto Bagel?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Keto Bagel Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Keto Bagel Contain Allergens?
Contains these allergens:
Which Diets Is Keto Bagel Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Keto Bagel Fat Profile
SATURATED
5.2g
MONOUNSATURATED
7.6g
POLYUNSATURATED
4.16g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.