Bagel vs Wild Rice
Side-by-side macro comparison. Bagel vs Wild Rice per their standard serving sizes.
Macro Comparison Table
| Macro | Bagel | Wild Rice | Difference |
|---|---|---|---|
| Calories | 277 cal | 166 cal | +67% Bagel |
| Protein | 11g | 6.5g | +69% Bagel |
| Carbs | 56g | 35g | +60% Bagel |
| Fat | 1.7g | 0.6g | +183% 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. Wild Rice delivers 166 calories with 6.5g protein, 35g carbs, and 0.6g fat. The most meaningful difference: Wild Rice saves 111 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Wild Rice gives you 111 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), Wild Rice 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
Wild Rice fits cleanly into keto with only 35g carbs. Bagel at 56g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Bagel or Wild Rice?
Bagel has more protein: 11g vs 6.5g per serving. That's a difference of 4.5g.
Which has fewer calories, Bagel or Wild Rice?
Wild Rice has 166 calories per serving vs 277 calories in Bagel — a difference of 111 calories.
Is Bagel or Wild Rice better for keto?
Wild Rice is the better keto choice at 35g carbs per serving vs 56g carbs in Bagel.
Is Bagel or Wild Rice better for weight loss?
For weight loss, Wild Rice gives you more calorie flexibility (111 cal less per serving). For preserving muscle during a deficit, Wild Rice delivers more protein per calorie. Most people on cuts benefit from Wild Rice.
Which Is Better for Your Goal?
🔥 Weight Loss
Wild Rice
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
Wild Rice
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:
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