Bagel Breakfast Sandwich Calories: Nutrition Facts and Healthy Options

Introduction

Bagel breakfast sandwiches have become a go-to morning meal for many people looking for a convenient on-the-go option. While often thought of as an indulgent treat, bagel sandwiches can also be a nutritious choice when made with fresh, high-quality ingredients.

When building your own bagel sandwich at home, you have full control over the ingredients and can balance nutrition with delicious flavor. However, when ordering a pre-made breakfast sandwich at a cafe or restaurant, the calorie count can quickly skyrocket depending on your customizations.

This article will take a closer look at the average calorie content of various bagel breakfast sandwiches to help you make informed nutrition choices. You’ll learn calorie-cutting techniques for creating healthier sandwiches without sacrificing taste.

Calories in a Basic Bagel Breakfast Sandwich

A basic bagel breakfast sandwich made with a plain bagel, egg, cheese and meat contains approximately:

• Bagel: 250 calories
• Egg: 70 calories
• Cheese Slice: 50 calories
• Meat: 50-150 calories

This puts the total right around 400-500 calories for a no-frills hot bagel sandwich with a fried egg, single slice of American cheese and two slices of bacon or sausage.

Impact of Bagel Type on Calories

Using a plain bagel as the base, you get:

• Plain bagel: 250 calories
• Sesame bagel: 260 calories
• Poppyseed bagel: 250 calories
• Cinnamon raisin bagel: 280 calories
• Everything bagel: 260 calories
• Whole wheat bagel: 240 calories

Flavored and specialty bagel varieties tend to be slightly higher in calories. However, whole wheat bagels are often lower in calories than plain. Overall, the type of bagel contributes 200-300 calories to the total.

Cheese Bumps Up Calories

The cheese you choose for your bagel sandwich also impacts its calorie content:

• American Cheese Slice: 50 calories
• Cheddar Cheese Slice: 70 calories
• Swiss Cheese Slice: 80 calories
• Provolone Cheese Slice: 80 calories
• Cream Cheese (2 tbsp): 100 calories

Opting for more flavorful cheeses like cheddar or provolone will add 30-50 more calories than regular American cheese. Cream cheese contributes significant calories, so use a light spread.

Meat Calories Differ

Here’s how the calorie counts of popular breakfast meats compare:

• 2 Bacon Strips: 80 calories
• 1 Sausage Patty: 180 calories
• 2 Turkey Bacon Strips: 40 calories
• 1 Turkey Sausage Patty: 90 calories
• 1 Slice Ham: 40 calories

Pork sausage leads to the highest calorie meat addition. Turkey versions and ham clock in at less than half the calories of original sausage or bacon.

Egg Options

Finally, the egg itself contributes around 70-80 calories. You can customize your sandwich with:

• Fried Egg: 70 calories
• Scrambled Egg: 70 calories
• Poached Egg: 80 calories
• Hard-boiled Egg: 80 calories

The egg preparation method doesn’t drastically impact calories. Focus instead on the other ingredients to lighten up your sandwich.

High Calorie Specialty Breakfast Sandwiches

While a basic bagel sandwich comes in around 400-500 calories, specialty versions at restaurants and cafes can contain 700-1200+ calories. Some examples and their calorie counts:

Egg & Cheese Bagel - 570 calories

• Asiago cheese bagel: 310 calories
• Fried egg: 80 calories
• Avocado: 80 calories
• Bacon: 80 calories
• Asiago cheese: 60 calories

Sausage, Egg & Cheese Bagel - 730 calories

• Multi-grain bagel: 260 calories
• Pork breakfast sausage: 260 calories
• Fried egg: 80 calories
• American cheese: 50 calories
• Butter: 80 calories

Veggie Egg White Bagel - 690 calories

• Poppyseed bagel: 250 calories
• Egg whites: 30 calories
• Spinach: 10 calories
• Tomato: 10 calories
• Red onion: 15 calories
• Green bell pepper: 15 calories
• Goat cheese: 100 calories
• Pesto sauce: 120 calories

BLT Bagel - 850 calories

• Cinnamon raisin bagel: 280 calories
• Bacon: 80 calories
• Lettuce: 5 calories
• Tomato: 10 calories
• Mayonnaise: 150 calories
• Butter: 100 calories
• Cheddar cheese: 70 calories

Gourmet ingredients like avocado, pesto sauce, goat cheese and mayonnaise quickly spike calorie totals sky-high. Keep an eye on creamy sauces and cheese based add-ons.

How to Make a Healthy Bagel Sandwich

You can enjoy a satisfying bagel sandwich breakfast without sabotaging your healthy eating goals. Some tips for creating a nutritious bagel sandwich:

Pick the Right Bagel

Opt for a whole grain or whole wheat bagel in place of a refined white flour version. Look for options with at least 3-5g of fiber.

Load Up on Vegetables

Add fiber and nutrients without many calories by piling your bagel with sliced tomatoes, onions, spinach, peppers, mushrooms and sprouts.

Use Egg Whites

Egg whites provide protein without excess saturated fat and cholesterol compared to whole eggs.

Limit Cheese

A small amount of low-fat shredded cheese adds flavor without blowing your calorie budget. Or skip cheese altogether.

Choose Lean Meat

Turkey bacon and sausage have about half the calories of pork varieties. Chicken sausage and ham are other lean options.

Use Hummus Instead of Cheese

Hummus acts as a creamy, protein-packed sub for cheese to cut calories and fat.

Skip the Special Sauces

Condiments like mayo, cream cheese, pesto and butter quickly drive up calories. Use mustard, hot sauce or salsa instead.

Switch Out Sugary Jams

Skip high-sugar fruit preserves in favor of lower calorie smashed berries or thinly sliced avocado.

Healthy Breakfast Bagel Ideas

Here are some ideas for building a healthy, lower calorie bagel sandwich:

The Veggie Bagel

• Whole wheat bagel - 220 calories
• Sliced tomato - 5 calories
• Red onion - 10 calories
• Baby spinach - 5 calories
• Fried egg white - 30 calories
• Hummus - 50 calories

Total Calories: Around 320

The Protein Packer Bagel

• Whole grain bagel - 260 calories
• Turkey sausage patty - 90 calories
• Sliced avocado - 80 calories
• Poached egg - 80 calories
• Sliced tomato - 5 calories

Total Calories: Around 515

The Smoked Salmon Bagel

• Plain bagel - 250 calories
• Smoked salmon - 50 calories
• Sliced onion - 10 calories
• Tomato - 5 calories
• Capers - 10 calories
• Plain Greek yogurt - 50 calories

Total Calories: Around 375

Making Your Own Breakfast Bagel Sandwiches

Preparing your own bagel sandwich at home gives you maximum control over ingredients and nutrition. Here’s a step-by-step guide to assemble healthy homemade bagel sandwiches for breakfast:

1. Toast Your Bagel

Start by slicing your bagel in half and toasting to your desired crispness. For extra fiber and nutrients, choose a whole grain or whole wheat bagel.

2. Add Egg and Vegetables

Next, prepare your eggs. Try whisking up some egg whites for a low-calorie protein boost. Sauté any vegetables like peppers, mushrooms and spinach.

3. Cook Protein

Heat up your choice of protein like turkey bacon, chicken sausage or ham. For vegetarians, sneak in extra veggies instead.

4. Layer on Cheese

Add a slice or sprinkling of low-fat cheddar, feta or shredded mozzarella for a protein and calcium kick.

5. Spread on Hummus

Hummus makes a great lower calorie, high protein sub for cream cheese or other spreads.

6. Add Fresh Vegetables

Finish your bagel with fresh sliced tomato, spinach, red onion or sliced avocado.

7. Season and Enjoy

Give your bagel sandwich a final sprinkle of hot sauce, everything bagel seasoning or black pepper before digging in.

Pre-Made Better-For-You Breakfast Bagel Options

If you don’t have time to DIY, many restaurants now offer healthier bagel sandwiches with around 500 calories or less. Look for options that are:

• On whole grain or whole wheat bagels
• Made with egg whites or vegetable-based eggs
• Loaded with veggies
• Use lower-fat cheese
• Feature lean proteins like turkey or chicken sausage
• Skip heavy sauces

Some better-for-you fast food and cafe breakfast bagel choices include:

Dunkin’ Donuts Egg White Flatbread

• 370 calories
• Egg whites
• Spinach
• Roasted red peppers
• Feta cheese

Panera Green Goddess Cage-Free Egg Sandwich

• 350 calories
• Egg whites
• Spinach
• Goat cheese
• Avocado

Starbucks Reduced-Fat Turkey Bacon Sandwich

• 280 calories
• Turkey bacon
• Egg whites
• Low-fat cheese
• English muffin

Simple Swaps to Lighten Up Any Bagel Sandwich

When ordering a bagel sandwich from a restaurant, make these simple swaps to significantly slash calories:

• Bagel: Ask for thin-sliced or hollowed out
• Cheese: Request reduced-fat or single-slice
• Egg: Substitute egg whites or egg-free veggie egg
• Meat: Swap pork sausage or bacon for turkey or ham
• Spread: Replace cream cheese with smashed avocado or hummus
• Toppings: Add extra veggies instead of sauces

With smart customizations and ingredients choices, you can still enjoy a satisfying bagel sandwich for breakfast without excess calories derailing your diet.

Bagel Breakfast Sandwich Calories: The Bottom Line

Bagel breakfast sandwiches can clock in at anywhere from 300 calories for a veggie-packed DIY version to over 1,000 calories for a loaded restaurant specialty. To keep your morning bagel sandwich waistline-friendly:

• Opt for whole grain or whole wheat bagels
• Fill up on vegetables
• Use egg whites and lean proteins
• Limit high-fat and high-calorie cheeses
• Skip sugary jams and creamy sauces
• Enjoy a small size sandwich
• Balance with fruit, yogurt and coffee

With smart planning and substitutions, you can still enjoy these tasty and convenient breakfast sandwiches as part of a healthy diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.