Bagel vs Sushi
Side-by-side macro comparison. Bagel vs Sushi per their standard serving sizes.
Macro Comparison Table
| Macro | Bagel | Sushi | Difference |
|---|---|---|---|
| Calories | 277 cal | 255 cal | +9% Bagel |
| Protein | 11g | 9g | +22% Bagel |
| Carbs | 56g | 38g | +47% Bagel |
| Fat | 1.7g | 7g | -76% Bagel |
Differences shown relative to Bagel. Positive = Bagel has more.
Quick Take
Bagel delivers 277 calories per serving with 11g protein, 56g carbs, and 1.7g fat. Sushi delivers 255 calories with 9g protein, 38g carbs, and 7g fat. The most meaningful difference: they're within 22 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Sushi gives you 22 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Bagel delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Bagel brings 277 calories — useful when you're chasing a surplus and struggling to eat enough. Bagel delivers 11g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Sushi fits cleanly into keto with only 38g carbs. Bagel at 56g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Bagel or Sushi?
Bagel has more protein: 11g vs 9g per serving. That's a difference of 2g.
Which has fewer calories, Bagel or Sushi?
Sushi has 255 calories per serving vs 277 calories in Bagel — a difference of 22 calories.
Is Bagel or Sushi better for keto?
Sushi is the better keto choice at 38g carbs per serving vs 56g carbs in Bagel.
Is Bagel or Sushi better for weight loss?
For weight loss, Sushi gives you more calorie flexibility (22 cal less per serving). For preserving muscle during a deficit, Bagel delivers more protein per calorie. Most people on cuts benefit from Bagel.
Which Is Better for Your Goal?
🔥 Weight Loss
Bagel
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Bagel
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Sushi
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
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