Bagel
100 g raw
264 kcal
Boiled, 100 g
96 kcal
Protein, fat and carbs per 100 g
- Protein
- 10.6 g
- Fat
- 1.3 g
- Carbs
- 52.4 g
- Fiber
- 1.6 g
- Sugar
- 8.4 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 264 kcal | 10.6 g | 1.3 g | 52.4 g |
| Soaked | 150% | 176 kcal | 7.1 g | 0.9 g | 34.9 g |
| Boiled | 275% | 96 kcal | 3.9 g | 0.5 g | 19.1 g |
| Steamed | 250% | 106 kcal | 4.2 g | 0.5 g | 21 g |
What to pair it with
Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin E | 7.5 mg | 50% |
| Vitamin K | 0.2 mcg | 0% |
| Vitamin B1 (thiamine) | 0.57 mg | 52% |
| Vitamin B2 (riboflavin) | 0.34 mg | 31% |
| Vitamin B3 (niacin) | 4.5 mg | 32% |
| Vitamin B6 (pyridoxine) | 0.07 mg | 5% |
| Vitamin B9 (folate) | 163 mcg | 41% |
| Choline | 14.6 mg | 3% |
| Calcium | 219 mg | 22% |
| Iron | 3.6 mg | 20% |
| Magnesium | 29 mg | 9% |
| Phosphorus | 99 mg | 14% |
| Potassium | 107 mg | 4% |
| Sodium | 422 mg | 21% |
| Zinc | 0.83 mg | 10% |
| Selenium | 21.5 mcg | 39% |
| Copper | 0.13 mg | 14% |
| Manganese | 0.54 mg | 30% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
Open the calculator