Bagel glycemic index
Bagel has a glycemic index of 73, which is high. A 70 g serving (1 bagel) has a glycemic load of 26 (high).
Also known as: plain bagel
- Serving70 g
- Available carbs36 g
- Fiber1.1 g
- Sugars5.9 g
- Protein7.4 g
- Calories185 kcal
Serving: 1 bagel.
What to know
A bagel is dense white bread: high GI and, because a whole bagel equals about three slices of bread, a high glycemic load. Half a bagel with a protein topping is a gentler option.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 25 g | 19 | Medium |
| 100 g | 51 g | 37 | High |
| 70 g · 1 bagel | 36 g | 26 | High |
| 140 g · double serving | 71 g | 52 | High |
What the studies found
The value of 73 is the median of 3 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (61 to 77).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 61 · USA 2004
- 73 · Canada 1992
- 77 · Korea 2018
Bagel compared with other bread & bakery
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Frequently asked questions
Is bagel low glycemic?
No. With a GI of 73, bagel is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of bagel?
A 70 g serving (1 bagel) has a glycemic load of 26, which is high. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat bagel?
With a GI of 73 and a high glycemic load per serving, bagel is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in bagel?
A 70 g serving has about 37 g of total carbohydrate, including 1.1 g of fiber, leaving 35.6 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 52.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (70 g) | |
|---|---|---|
| Calories | 264 kcal | 185 kcal |
| Carbohydrates | 52 g | 37 g |
| Available carbs | 51 g | 36 g |
| Fiber | 1.6 g | 1.1 g |
| Sugars | 8.4 g | 5.9 g |
| Protein | 11 g | 7.4 g |
| Fat | 1.3 g | 0.9 g |
Source: USDA FoodData Central, Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) (SR Legacy, FDC 174899). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.