Bagel sandwich

Lunch

Item Rating: 67/100

1 serving (200 grams) contains 450 calories, 20.0 grams of protein, 15.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		529.4
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	5.9 g	29%
	Polyunsaturated Fat	0 g
Cholesterol		35.3 mg	11%
Sodium		941.2 mg	40%
Total Carbohydrates		58.8 g	21%
	Dietary Fiber	3.5 g	12%
	Sugars	5.9 g
protein		23.5 g	47%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		2.4 mg	13%
Potassium		235.3 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 158 cal (32.5%)

Protein: 94 cal (19.3%)

Carbs: 235 cal (48.2%)

About Bagel sandwich

A bagel sandwich consists of a bagel cut horizontally and filled with various ingredients like meats, cheeses, vegetables, and spreads. Bagels originated in Eastern Europe, specifically Poland, and have become a staple in American cuisine. Bagel sandwiches offer a balanced combination of macronutrients, including carbohydrates, protein, and fats, depending on the choice of fillings. A plain bagel typically contains around 250 calories, 2 grams of fat, and 10 grams of protein, while the fillings further enhance its nutrient profile. Whole-grain varieties may add fiber and additional micronutrients, making the sandwich a versatile and popular meal option for breakfast, lunch, or brunch.

Health Benefits

• Provides energy from carbohydrates in the bagel, essential for physical and mental performance.
• Supports muscle repair and growth through protein in fillings, such as eggs, turkey, or other lean meats.
• Enhances dietary fiber intake when using whole-grain bagels, supporting digestive health and potentially lowering cholesterol levels.

Dietary Considerations

Allergens: Contains gluten (from bagels), dairy (if cheese or cream spread is used), eggs (if included in filling)

Suitable for: Vegetarian (if meat-free fillings are used), mediterranean diet (with whole grains and fresh produce)

Not suitable for: Gluten-free diet, vegan diet (unless made with vegan replacements)

Selection and Storage

Store bagels in a cool, dry place for up to 3 days or freeze for longer preservation. Keep fillings refrigerated and prepare the sandwich fresh to maintain optimal flavor and texture.

Common Questions About Bagel sandwich Nutrition

How many calories and how much protein does a bagel sandwich have?

The calorie and protein content of a bagel sandwich can vary depending on the type of bagel and fillings used. On average, a bagel sandwich made with a plain bagel, egg, and cheese contains around 450-500 calories and 20-25 grams of protein. Adding ingredients like avocado or bacon will increase the calorie count.

Is a bagel sandwich suitable for a keto or low-carb diet?

Bagel sandwiches are generally not suitable for keto or low-carb diets because traditional bagels are high in carbohydrates, with one bagel typically containing 45-50 grams of carbs. For a keto-friendly option, you could substitute a low-carb or keto bagel alternative.

What are the health benefits or concerns of eating a bagel sandwich?

Bagel sandwiches can be a good source of energy and protein, especially when paired with nutrient-rich fillings like eggs, vegetables, and lean meats. However, traditional bagels are high in refined carbs and may lack fiber, leading to blood sugar spikes for some individuals. Opting for whole-grain bagels and nutrient-dense toppings can improve the healthiness of this meal.

What is the recommended portion size for a bagel sandwich?

A single bagel sandwich typically serves as one portion, but it’s important to account for the size of the bagel and the richness of the fillings. If you're watching calories, consider using half a bagel or choosing mini bagels, and balance the meal with plenty of vegetables.

How does a bagel sandwich compare to other breakfast options like a wrap or croissant sandwich?

A bagel sandwich is generally higher in carbohydrates and calories than a wrap or croissant sandwich due to the dense nature of the bagel. Wraps, especially whole-grain ones, tend to be lower in carbs and calories and are a good source of fiber, while croissants are typically higher in fat due to their buttery layers. The healthiest choice depends on the toppings and your dietary preferences.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Health and Human Services

   Includes guidance on incorporating grains, such as those in bagels, into a balanced diet.

   View source →
2. Nutritional Evaluation of Common Breakfast Foods

   American Journal of Clinical Nutrition

   Examines the nutritional value and health implications of breakfast items, including bagels and toppings.

   View source →