Nutrition Guide: How many calories in a bagel with inside scooped out?

October 22, 2025 •

4 min read

Many commercial bagels have grown significantly in size over the last few decades, with large bakery versions containing over 350 calories before toppings. This trend has prompted a popular strategy—scooping out the soft interior—and has many people asking, "How many calories in a bagel with inside scooped out?".

Quick Summary

A scooped bagel has a lower calorie and carbohydrate count than a whole bagel, with the reduction depending on size and amount of dough removed. For a large bagel, scooping can decrease calories by about one-third to one-half, making it a viable portion control strategy.

Key Points

Variable Calorie Reduction: The number of calories saved by scooping depends on the original bagel size and how much dough is removed, often reducing the total by one-third to one-half.
Toppings Can Erase Savings: Adding generous amounts of high-calorie spreads like cream cheese can easily counteract the calorie savings from scooping.
Not a Weight Loss Miracle: While scooping helps with portion control, it's more important to focus on your overall diet and eat bagels in moderation for sustainable health.
Consider Alternatives: Eating half a bagel or choosing smaller, whole-grain varieties are other effective ways to manage calorie and carbohydrate intake.
Enhance with Nutrients: For a more satisfying and balanced meal, pair a scooped bagel with lean protein, healthy fats, and vegetables.
Reduce Food Waste: The removed dough can be repurposed into breadcrumbs or croutons instead of being thrown away.

For anyone looking to reduce their calorie and carbohydrate intake from their favorite breakfast, scooping the bagel's soft interior is a common practice. The precise nutritional impact is not fixed, however, as it depends on the size and type of the bagel, as well as how aggressively it is scooped. For a large, modern bagel, the calorie savings can be significant, but it's important to understand the full picture beyond just the numbers.

The Calorie Impact of Scooping

When you scoop out a bagel, you are removing a dense portion of refined carbohydrates. This directly translates to fewer calories. A study cited by Lifehacker showed that scooping a 108-gram bagel (originally 282 calories) reduced its weight to 66 grams and brought the calorie count down to 172—a savings of 110 calories. Other sources suggest that scooping a large bagel can reduce its calories by roughly half.

Factors Affecting Calorie Reduction

The amount of calories you save is not a fixed number and is influenced by several factors:

Original Bagel Size: Bagels vary from small, grocery store varieties (around 180-220 calories) to large, bakery-fresh ones (350+ calories). Scooping a larger bagel offers a greater potential for calorie reduction.
Type of Bagel: While plain bagels are the baseline, flavors with added sugar or ingredients (like cinnamon raisin or chocolate chip) will have slightly different original calorie counts and may yield different savings.
How Much You Scoop: The technique is not standardized. Some people remove just a bit, while others hollow it out completely. The more you remove, the more calories you save.

Scooped vs. Whole Bagel: A Nutritional Breakdown

To illustrate the difference, here's a comparison table based on average figures for large and small bagels, along with a conservative estimate for scooped versions.


Feature	Large Bagel (approx. 350 calories)	Scooped Large Bagel (approx. 175-200 calories)	Small Bagel (approx. 200 calories)
Calories	350+	175–200	~200
Carbohydrates	68g+	34g+	36g
Texture	Dense, chewy interior	Toasted, crispy crust, less dough	Dense, chewy interior
Meal Balance	Often high in refined carbs alone	Lighter, leaving room for nutritious fillings	Good for portion control

Mindful Topping Choices

It's easy to negate the calorie savings from scooping by piling on toppings. For instance, some bagel shops are known for adding a generous amount of cream cheese, which can contain hundreds of additional calories. To maintain a healthier profile:

Opt for whipped cream cheese, which has more air and fewer calories per serving.
Use healthier spreads like avocado, hummus, or nut butter.
Load up on nutrient-dense, low-calorie additions like vegetables (tomato, onion, spinach).

Practical Tips for Enjoying Bagels Healthfully

Making informed choices can help you enjoy a bagel without derailing your nutritional goals. Instead of focusing solely on the scoop, consider these broader strategies:

Prioritize a Balanced Meal: Pair your bagel with a source of lean protein (like eggs, smoked salmon, or Greek yogurt) and healthy fats to increase satiety and slow down carbohydrate absorption.
Choose Whole Grains: If available, a whole-grain bagel offers more fiber and nutrients than a standard refined flour bagel. More fiber can help you feel full longer.
Practice Portion Control: Consider eating only half a bagel or a smaller one instead of scooping out a larger one.
Manage Toppings: Ask for cream cheese on the side to control the amount you use. A thick schmear can contain more calories than the scooped dough you removed.
Reduce Food Waste: Instead of discarding the scooped dough, you can toast it to make breadcrumbs or croutons, or use it for another recipe.

Is Scooping Really Better for Weight Loss?

While scooping does reduce calories, registered dietitian nutritionist Jill Weisenberger reminds us that a whole bagel can fit into a healthy diet when consumed in moderation. The "bigger picture is how often you're having a bagel," and focusing on overall dietary patterns is more sustainable than fixating on a single food item. Ultimately, a healthful approach is about creating a consistent, balanced eating plan that incorporates foods you enjoy in a mindful way. For more general advice on how to fit bagels into a balanced diet, Healthline provides further insights.

Conclusion

Scooping the inside of a bagel is a straightforward way to reduce its caloric and carbohydrate content, potentially saving anywhere from 75 to over 150 calories depending on the bagel's original size and your scooping technique. However, it's not a magic health solution. Combining this tactic with mindful topping choices and an overall balanced diet is key for effective weight management and long-term nutritional health. Whether you scoop or not, focusing on portion control and adding nutrient-dense accompaniments remains the most valuable strategy.

Frequently Asked Questions

The calorie savings vary greatly, but scooping can save between 75 and 150+ calories, depending on the bagel's size. For a large bagel, it's often estimated to remove about half the calories.

While scooping reduces calories and carbs, it does not fundamentally change the bagel's nutritional profile as a refined carbohydrate. For overall health, focusing on moderation and a balanced diet is more effective than relying on this single hack.

Yes, scooping a bagel significantly reduces its carbohydrate load, as the soft interior is primarily composed of refined carbs.

A great alternative is simply eating half a bagel, which achieves similar calorie reduction. You can also choose a smaller bagel, a whole-grain variety, or a bagel thin.

Use mindful topping choices. Opt for lighter spreads like whipped cream cheese, avocado, or hummus, and load up on fresh vegetables instead of relying on excessive spreads.

To prevent food waste, you can toast the interior dough and turn it into homemade breadcrumbs, crispy croutons, or use it for dipping into soups.

Yes, different types of bagels, such as plain, egg, or multigrain, have slightly different nutritional profiles. However, the size of the bagel is often a more significant factor in determining the total calorie count.