A medium size pain bagel has 470 mg of sodium. Even a 100% Whole Wheat bagel has 565 mg. “Depending on what you’re putting on them, you can consume almost a whole day’s worth of salt in one meal,” Deborah Malkoff-Cohen, registered dietitian and certified diabetes educator, says. “I usually ask people to at least have an English muffin [bagel] or a bialy,” she adds. A cinnamon raisin bagel has 287 mg of sodium.