Counting Calories in Starbucks' Famous Everything Bagels

Understanding Calories and Nutrition in Starbucks' Famous Everything Bagels

When youre rushing out the door in the morning, its easy to swing by your local Starbucks and grab a quick breakfast sandwich on one of their iconic everything bagels. But have you ever wondered just how many calories are actually in those doughy creations?

The Origins of the Everything Bagel

The first everything bagel was invented in the 1980s by a New York bagel shop owner who wanted to create a flavorful bakery item with all his favorite toppings in one. An everything bagel classically contains onions, garlic, sesame seeds, poppy seeds, caraway seeds, salt and pepper baked right into the doughy crust.

Why People Love Starbucks Version

People cant seem to get enough of Starbucks take on this classic bagel flavor. Reasons why fans crave Starbucks Everything Bagels include:

• Convenient locations for grabbing breakfast on-the-go
• Perfectly chewy, soft and doughy texture
• Toasted and topped with thick cream cheese spread
• Customizable with other ingredients like eggs or meat

Counting Calories in a Starbucks Everything Bagel

Understanding the calorie and nutrition counts enables smarter choices when frequenting Starbucks. Lets break down whats inside their ever-popular everything bagels.

Nutrition for a Plain Everything Bagel Half

One bagel half without any toppings or spreads contains:

• 150 calories
• 1.5g fat
• 310mg sodium
• 30g total carbohydrates
• 2g protein

Calories after Toasting with Butter

Toasting a plain everything bagel half and adding just 1 tbsp butter tacks on an extra:

• 100 calories
• 11g total fat

Bringing the totals up to 250 calories, 12.5g fat for a buttered toasted half.

With Regular Cream Cheese

Spreading one oz (2 tbsp) of regular cream cheese onto a toasted everything bagel half contributes around:

• 100 calories
• 10g fat

Bringing a toasted half with cream cheese to roughly 350 calories and 22.5g fat.

Lower Calorie Topping Ideas for Starbucks Everything Bagels

While incredibly tasty, piling on the butter and cream cheese ramps calories and fat up steeply. Here are some ideas for lighter toppings to spread on your next Starbucks everything bagel.

Use Reduced-Fat Cream Cheese

Try utilizing Starbucks or another brands lower fat cream cheese option. Two tbsp cut calories and fat nearly in half compared to regular full-fat cream cheese.

Opt for All-Fruit Preserves

Rather than cream cheese, opt for a couple teaspoons of all-fruit spread options like strawberry, peach or apricot preserves. Youll get natural sweetness containing no added sugars.

Swirl on Some Honey

Drizzle your toasted bagel halves with a teaspoon of raw honey rather than butter for a touch of sweetness. Honey contains antioxidants and antibacterial effects too.

Sprinkle Everything Seasoning

Give your bagel extra pop by sprinkling everything bagel seasoning on top instead of higher calorie butter or spreads. This amplifies the flavor exponentially sans extra calories.

Go Saucy with Salsa or Hummus

For a savory kick, dip your bagel top into your choice of fresh salsa, guacamole or hummus. Youll increase nutrients and satisfaction without expanding your waistline.

Building a Lower Calorie Breakfast Sandwich

Everything bagels frequently get turned into convenient hand-held breakfast sandwiches. However, traditional meaty egg sandwiches end up harboring hidden calories and fat. Construct your own better-for-you version with these smart substitutions.

Use Just Egg Whites

Rather than a full egg, ask for just egg whites instead. Youll slash nearly half the calories and trim a lot of fat and cholesterol too.

Plain egg whites clock in around 17 calories and 0g fat each versus 70 calories and 5g fat per whole egg.

Lean Protein Options

Select leaner proteins like turkey bacon, ham or sausage patties rather than pork to limit saturated fats and sodium. Or skip the meat altogether for extra veggies instead for more fiber.

Load Up On Veggies

Ask for extra veggies layered into your sandwich too. Spinach, tomato, onion, roasted red peppers and avocado make excellent choices. You increase nutrients while feeling fuller from the added fiber and water content.

Go Easy on Sauces and Spreads

While sauces and condiments like ketchup, mayo and oil & vinegar dressing add lots of flavor, they also introduce unnecessary calories and fat. Ask for these on the side to control portions.

Opt for Multi-Grain Bagel Halves

Selecting a multi-grain or sprouted grain bagel base over white refined flour cuts the overall glycemic load. The extra fiber keeps you satisfied longer too. Just watch portion sizes!

Hacks for Cutting Even More Calories

Customizing your Starbucks everything bagel order using certain techniques helps cut more sneaky calories for improved nutrition on busy mornings.

Size Down

Rather than a full bagel, order a bagel half instead to instantly slash calories. Accompany with fruit salad or yogurt parfait to balance the mini-meal.

Avoid Pre-Made Sandwiches

Starbucks pre-made breakfast sandwiches tend to harbor mystery ingredients and hidden calories you cant customize. Build your own using the tips above.

Ask for Light Toasting

Request light toasting rather than a dark crisp to avoid excess bread browning and charring which may produce harmful compounds linked with disease over time.

Ditch the Double Toasting

Double toasting an already pre-toasted bagel to reheat simply piles on more unwanted calories and free radical formation. Microwave 20 seconds instead if wanting a refresh.

Share with a Pal

Splitting an everything bagel breakfast sandwich with a friend halves not just costs, but calories too. Enjoy half the carbs and double the company.

Incorporating Everything Bagels into a Healthy Balanced Diet

You absolutely can still enjoy your beloved Starbucks Everything Bagels, even daily if wanted, when practicing proper portion sizes and topping modifications. Pair with fruit, yogurt, eggs, veggies or lean proteins while avoiding dousing in high-fat, high-calorie spreads for balance.

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.