How much protein is in 4 oz of bagel, plain?

A 4 oz (113g) serving of bagel, plain provides 11.3g of protein and 284 calories, along with 55.6g of carbohydrates and 1.7g of fat.

How much bagel, plain do I need to get 30g of protein?

To get 30 grams of protein from bagel, plain, you need 10.6 oz (300 grams), which contains approximately 750 calories.

100 grams of bagel, plain contains 10g of protein (250 kcal). One full pound (16 oz / 454g) contains 45.4g of protein (1134 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 11.3g Protein (284 kcal)

To hit 30g of protein from bagel, plain, measure 10.6 oz (300 g) for ~750 calories.

Per 4 oz (113g US)

11.3g P

284 kcal · 55.6g C · 1.7g F

Per 100 Grams

10g P

250 kcal · 49g C · 1.5g F

Per 1 Pound (16 oz)

45.4g P

1134 kcal total

30g Protein Portion

10.6 oz

300g · 750 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	7.1 oz	200 g	500 kcal	98g C · 3g F
30g Protein	10.6 oz	300 g	750 kcal	147g C · 4.5g F
40g Protein	14.1 oz	400 g	1,000 kcal	196g C · 6g F
50g Protein	17.6 oz	500 g	1,250 kcal	245g C · 7.5g F