Do bagels have more calories than donuts? A nutritional breakdown

November 4, 2025 •

3 min read

A plain, medium-sized bagel typically contains between 250 and 300 calories, while a standard glazed donut can range from 190 to 300 calories. But the real question is, do bagels have more calories than donuts, and what does the rest of the nutrition tell us about which is the healthier option?

Quick Summary

While a plain bagel often contains more calories than a basic glazed donut, the total nutrition profile varies significantly. Bagels offer more protein and fiber, while donuts are higher in fat and sugar due to frying and glazing.

Key Points

Plain Bagels Can Have More Calories: A medium plain bagel often contains more calories than a basic glazed donut, though modern bagel sizes vary widely.
Donuts Are Higher in Fat and Sugar: Due to being deep-fried and glazed, donuts are higher in unhealthy fats and sugar, offering very little nutritional value.
Bagels Offer More Protein and Fiber: Especially when choosing whole-grain varieties, bagels provide more protein and fiber, which helps with satiety and provides more stable energy.
Toppings Change Everything: The final calorie count is heavily dependent on toppings, with cream cheese and other spreads significantly increasing a bagel’s total calories.
Preparation Method Matters: Bagels are boiled and baked, while donuts are fried, which accounts for the vast differences in their fat content.
Choose Mindfully: For daily consumption, a whole-grain bagel with healthy toppings is a more balanced option, while donuts should be enjoyed as an occasional treat.

The Surprising Truth About Bagels vs. Donuts

When faced with the choice between a classic bagel and a sugary donut, many people assume the donut is the more indulgent and calorific option. While that might seem logical, the calorie count alone doesn't tell the whole story. The answer to the question, "Do bagels have more calories than donuts?" is surprisingly complex and depends on many factors, including size, preparation, and toppings. In a head-to-head comparison of plain versions, a medium bagel can often contain more calories than a standard glazed donut, but a look at the overall nutritional profile paints a very different picture.

The Calorie Conundrum: A Closer Look at the Numbers

Comparing calories between a bagel and a donut is not a straightforward task because their sizes and compositions can vary dramatically. A standard plain bagel from a major chain like Dunkin' can have around 320 calories, while their glazed donut comes in at 260 calories. Meanwhile, a Krispy Kreme Original Glazed donut has a much lower count of 190 calories. The size evolution of bagels is also a significant factor. Decades ago, a standard bagel was smaller, containing around 140 calories. Today's commercial bagels can easily exceed 350 calories, before any toppings are added. This demonstrates how misleading a simple calorie comparison can be without considering portion size and specific brand information.

Beyond the Count: A Full Nutritional Breakdown

While calories are important for weight management, evaluating the full nutritional profile provides a more complete picture of what you're eating. The stark differences in ingredients and preparation methods mean bagels and donuts deliver very different macronutrients.

Here’s what distinguishes their nutritional content:

Fat content: Donuts are typically deep-fried, which means they absorb a significant amount of oil and have a much higher fat content, including unhealthy trans and saturated fats. Bagels, on the other hand, are boiled and then baked, resulting in a much lower fat content overall.
Sugar content: The sugary glazes, icing, and fillings on donuts make them sugar bombs that can cause a rapid spike and crash in blood sugar levels. A plain bagel has significantly less sugar, providing a more stable energy release.
Protein and Fiber: Bagels, especially whole-grain varieties, are a good source of complex carbohydrates, providing protein and fiber that promote sustained energy and satiety. Donuts are made from refined flour and offer little to no fiber, and less protein per serving.

The Topping Trap: How Add-ons Change Everything

For many, a plain bagel or donut is not the final product. Add-ons like cream cheese, butter, or decadent spreads can drastically alter the final calorie and nutritional totals. A generous slather of cream cheese can add 100 or more calories and a significant amount of saturated fat to a bagel. Similarly, donuts with specialty toppings, such as fillings, drizzles, and sprinkles, can quickly push their calorie count well above 350, sometimes even reaching over 400 calories. This highlights the importance of being mindful of what you add to your treat, as it can be the deciding factor in its nutritional impact.

Bagel vs. Donut: A Nutritional Comparison Table


Nutritional Factor	Plain Bagel (Medium)	Glazed Donut (Standard)
Calories	250–320	190–260
Carbohydrates	Higher (55–65g)	Lower (30–35g)
Protein	Higher (9–11g)	Lower (3–4g)
Fat	Lower (1–3g)	Higher (14–15g)
Sugar	Lower (3–5g)	Higher (10–15g)
Fiber	Higher, especially whole-grain (2–5g)	Lower (1–2g)
Preparation	Boiled then Baked	Fried

Conclusion: Choosing for Better Nutrition

So, do bagels have more calories than donuts? A plain bagel can indeed contain more calories than a basic glazed donut. However, looking solely at the calorie count is a mistake. The real nutritional story lies in the macronutrient breakdown. Bagels offer more protein and fiber, promoting satiety and providing sustained energy. In contrast, donuts are packed with unhealthy fats and sugar, offering little nutritional value and leading to blood sugar crashes. For those aiming for a balanced diet, the bagel is a more sensible choice, especially when choosing a whole-grain variety and pairing it with healthy toppings like avocado, hummus, or protein-rich spreads. Doughnuts are best reserved as an occasional indulgence. Ultimately, mindful choices about portion size and toppings are key to making a satisfying and nutritious decision.

For more information on making smart food choices, you can explore resources on balanced nutrition from reputable sources like the National Institutes of Health.

Frequently Asked Questions

Yes, a plain bagel is generally considered a healthier choice. While it might have slightly more calories than a standard glazed donut, it contains significantly less sugar and fat, and offers more protein and fiber, especially if it's a whole-grain variety.

The size of a bagel has a major impact on its calories. While smaller, older bagels had fewer calories, modern commercial bagels can be significantly larger and contain 350 calories or more before any toppings are added.

Donuts typically have more fat because they are deep-fried in oil, and the dough absorbs a considerable amount of fat during the cooking process. Bagels, by contrast, are boiled and then baked, a process that doesn’t add significant fat.

Toppings can dramatically increase a bagel's calorie and fat content. For example, a heavy layer of cream cheese can add over 100 calories and a significant amount of saturated fat. Choosing lighter options like hummus, avocado, or nut butter is a healthier alternative.

A bagel provides more sustained energy. The higher protein and fiber content, especially in whole-grain versions, means the energy is released more slowly. A sugary donut, conversely, causes a sharp blood sugar spike followed by a crash, leaving you feeling hungry again sooner.

Whole-grain bagels can be a source of complex carbohydrates, protein, and some B vitamins, especially if they are enriched. They are certainly more nutrient-dense than donuts, which offer mostly simple carbs and sugar.

For weight management, a bagel is the better option due to its higher protein and fiber, which helps you feel full longer. The key is to choose a whole-grain bagel, be mindful of portion size, and select healthy, low-fat toppings.