Bagel vs popcorn: which is healthier?
They are about equally nutrient-dense: bagel scores 43/100 and popcorn 43/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Bagel
264 kcal per 100 g. 1 medium bagel: 105 g
Popcorn
387 kcal per 100 g. 3 cups air-popped: 24 g
Which to pick for your goal
- Fewer caloriesBagel264 vs 387 kcal per 100 g
- More proteinPopcorn11 vs 13 g per 100 g
- More fiberPopcorn1.6 vs 15 g per 100 g
- Less sugarPopcorn8.4 vs 0.9 g per 100 g
- More potassiumPopcorn107 vs 329 mg per 100 g
- Less saturated fatAbout even0.4 vs 0.6 g per 100 g
Nutrition side by side
| Nutrient | Bagel, 100 g | Popcorn, 100 g | Bagel, 105 g | Popcorn, 24 g |
|---|---|---|---|---|
| Calories | 264 kcal | 387 kcal | 277 kcal | 93 kcal |
| Protein | 11 g | 13 g | 11 g | 3.1 g |
| Carbohydrates | 52 g | 78 g | 55 g | 19 g |
| Sugars | 8.4 g | 0.9 g | 8.9 g | 0.2 g |
| Fiber | 1.6 g | 15 g | 1.7 g | 3.5 g |
| Fat | 1.3 g | 4.5 g | 1.4 g | 1.1 g |
| Saturated fat | 0.4 g | 0.6 g | 0.4 g | 0.2 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 10 µg | 0 µg | 2.4 µg |
| Potassium | 107 mg | 329 mg | 112 mg | 79 mg |
| Iron | 3.6 mg | 3.2 mg | 3.7 mg | 0.8 mg |
| Calcium | 219 mg | 7 mg | 230 mg | 1.7 mg |
| Magnesium | 29 mg | 144 mg | 30 mg | 35 mg |
| Sodium | 422 mg | 8 mg | 443 mg | 1.9 mg |
Last updated . Scores use the HowHealthyIs Score method.