A bagel is one of the most popular breakfasts at Panera, and the choice of bagel makes a bigger difference than you might think. The lightest has less than half the calories of the heaviest. Below are Panera bagel calories for all 10 bagels in Panera’s official nutrition information, with carbs, sugar, protein and sodium, plus the cream cheese spreads.
The quick answer: Panera bagels have 190 to 430 calories. A Plain Bagel has 280, and adding a tub of plain cream cheese brings it to 390.
Panera bagel calories: every bagel ranked
Sorted from the fewest calories to the most.
| Bagel | Calories | Carbs | Sugar | Protein | Sodium |
|---|---|---|---|---|---|
| Multigrain Bagel Flat | 190 | 35 g | 2 g | 6 g | 420 mg |
| Plain Bagel | 280 | 59 g | 8 g | 7 g | 590 mg |
| Blueberry Bagel | 290 | 60 g | 11 g | 10 g | 570 mg |
| Cinnamon Swirl Raisin Bagel | 300 | 65 g | 14 g | 8 g | 590 mg |
| Everything Bagel | 300 | 61 g | 7 g | 8 g | 720 mg |
| Sesame Bagel | 310 | 61 g | 8 g | 8 g | 600 mg |
| Chocolate Chip Bagel | 330 | 65 g | 12 g | 10 g | 430 mg |
| Asiago Cheese Bagel | 350 | 55 g | 5 g | 14 g | 660 mg |
| Asiago Everything Bagel | 370 | 55 g | 5 g | 15 g | 800 mg |
| Cinnamon Crunch Bagel | 430 | 78 g | 25 g | 13 g | 460 mg |
- Lightest: the Multigrain Bagel Flat, at 190 calories and 35 grams of carbs. As the name says, it’s a flat bagel, so it’s also a smaller portion.
- Lightest classic bagel: the Plain Bagel, at 280 calories.
- Most protein: the Asiago Everything Bagel (15 grams) and Asiago Cheese Bagel (14 grams), thanks to the cheese.
- Heaviest: the Cinnamon Crunch Bagel, with 430 calories, 78 grams of carbs and 25 grams of sugar.
Where these numbers come from
All numbers come from Panera Bread’s official US nutrition information, the same data as our Panera nutrition page. Bagel flavors change with the seasons, so your bakery-cafe may have others. Read how we check numbers in our editorial policy.
Cream cheese spreads: how much do they add?
Panera sells its cream cheese spreads in small tubs. Here’s one 1.5-ounce tub of each:
| Cream cheese spread (1.5 oz tub) | Calories | Sat. fat | Sugar | Sodium |
|---|---|---|---|---|
| Plain Cream Cheese Spread | 110 | 6 g | 3 g | 150 mg |
| Honey Pecan Cream Cheese Spread | 110 | 4 g | 7 g | 125 mg |
| Honey Walnut Cream Cheese Spread | 130 | 6 g | 8 g | 160 mg |
A tub adds 110 to 130 calories. The Honey Pecan spread has the same calories as plain, with less saturated fat (4 grams against 6) but more sugar (7 grams against 3).
Bagel and cream cheese: the total
Here’s what a full bagel order adds up to:
| Bagel | Bagel alone | + plain cream cheese | + honey walnut cream cheese |
|---|---|---|---|
| Plain Bagel | 280 | 390 | 410 |
| Everything Bagel | 300 | 410 | 430 |
| Asiago Cheese Bagel | 350 | 460 | 480 |
| Cinnamon Crunch Bagel | 430 | 540 | 560 |
A Plain Bagel with plain cream cheese comes to 390 calories, a reasonable breakfast. A Cinnamon Crunch Bagel with Honey Walnut spread is 560 calories, about as much as some breakfast sandwiches. If you want the bagel with more staying power, add protein: see our healthiest Panera breakfast guide for egg sandwiches with 20 to 32 grams of protein.
Which Panera bagel is the healthiest?
It depends on what you want:
- Fewest calories and carbs: the Multigrain Bagel Flat (190 calories, 35 grams of carbs, 2 grams of sugar).
- Least sugar among full-size bagels: Asiago Cheese and Asiago Everything (5 grams each).
- Most protein: Asiago Everything (15 grams).
- Least sodium: the Multigrain Bagel Flat (420 mg) and the Chocolate Chip Bagel (430 mg).
Sweet bagels have the most sugar: Cinnamon Crunch (25 grams) and Cinnamon Swirl Raisin (14 grams). Savory bagels like Asiago Everything have the most sodium (800 mg).
Panera bagels are mostly carbs
Every full-size Panera bagel has 55 to 78 grams of carbs, and most have only 7 to 10 grams of protein. That’s why a bagel alone may not keep you full for long. If you’re cutting carbs, see our low carb fast food guide. If you’re counting calories, our Panera low calorie menu has lighter breakfast ideas.
Bagel or egg sandwich: which keeps you fuller?
A Plain Bagel with plain cream cheese (390 calories) has about 10 grams of protein. Panera’s Egg & Cheese on Artisan Ciabatta has a similar 430 calories but 20 grams of protein, twice as much. Protein helps you stay full until lunch, so if a bagel leaves you hungry by 10 a.m., an egg sandwich may be the better trade for almost the same calories. Our healthy fast food breakfast guide compares more options.
How to order a lighter bagel at Panera
- Choose a savory or plain bagel over a sweet one to save sugar.
- Use half the tub of cream cheese, or share it.
- Add protein: pair a bagel with a scrambled egg, Greek yogurt or a coffee with milk.
- Compare first with our calorie finder.
Does Panera publish allergen information?
Yes. Panera publishes nutrition and allergen information for its US menu. Bagels contain wheat, and some contain milk, egg or sesame. Cream cheese spreads contain milk, and the honey walnut and honey pecan spreads contain tree nuts. Bagels are baked and sliced in shared kitchens, so cross-contact is possible. Check the official allergen guide and tell the staff about any allergy.
Panera bagel calories: frequently asked questions
How many calories are in a Panera plain bagel?
280 calories, with 59 grams of carbs and 7 grams of protein. With a tub of plain cream cheese, it’s 390 calories.
What is the lowest calorie bagel at Panera?
The Multigrain Bagel Flat, at 190 calories. Among full-size bagels, the Plain Bagel has the fewest (280).
How many calories are in a Cinnamon Crunch Bagel?
430 calories, with 78 grams of carbs and 25 grams of sugar, the most of any Panera bagel.
How many calories are in Panera cream cheese?
A 1.5-ounce tub has 110 calories (plain or honey pecan) or 130 calories (honey walnut).
The bottom line
Panera bagel calories range from 190 to 430. A plain or Asiago bagel with a little cream cheese is a fair breakfast, and the Multigrain Bagel Flat is the lightest. See the full menu on our Panera Bread page.
Noman SaidMore from Noman →