Blueberry bagels topped with cream cheese make for a delicious and satisfying breakfast or snack. However, many people wonder just how many calories this carb-heavy combination packs. Understanding the calorie content of foods allows you to make informed choices and construct a healthy diet. In this comprehensive guide, we will break down the calorie counts of blueberry bagels and cream cheese to determine the total calories in a typical serving of this classic pairing.
Calories in a Blueberry Bagel
Bagels can vary in their calorie content due to differences in size, dough ingredients, and any toppings or fillings. For a standard plain bagel without any spreads or toppings, you can expect around 250-300 calories on average for a 3-4 ounce serving.
When it comes to blueberry bagels specifically, the addition of sweet blueberry bits will increase the calorie count. According to the USDA, one small blueberry bagel (about 3 ounces) contains the following nutritional information:
| Nutrition Facts | Blueberry bagel (1 small) |
|---|---|
| Calories | 277 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 318 mg |
| Total Carbohydrates | 57 g |
| Dietary Fiber | 3 g |
| Sugars | 8 g |
| Protein | 9 g |
So a 3 ounce blueberry bagel contains 277 calories by itself. Of course, portion sizes for bagels can vary quite a bit, with some bakeries offering jumbo bagels that are twice the size of a small bagel. The calorie count would also double for a 6 ounce jumbo blueberry bagel, putting it around 550 calories before any spreads.
Calories in Cream Cheese
Cream cheese is the classic accompaniment to a bagel, but it does come with a considerable calorie cost. Cream cheese is high in fat, which significantly increases the overall calories.
According to the USDA, one tablespoon of regular cream cheese contains:
| Nutrition Facts | Cream cheese (1 tbsp) |
|---|---|
| Calories | 51 |
| Total Fat | 5 g |
| Saturated Fat | 3 g |
| Trans Fat | 0 g |
| Cholesterol | 17 mg |
| Sodium | 59 mg |
| Total Carbohydrates | 1 g |
| Dietary Fiber | 0 g |
| Sugars | 1 g |
| Protein | 1 g |
So a single tablespoon of cream cheese adds 51 calories. Most people don’t limit themselves to just 1 tablespoon when spreading cream cheese on a bagel though. Two tablespoons would add over 100 calories, while 3 tablespoons contributes about 150 calories.
Some varieties of cream cheese are lower in fat and calories than regular cream cheese. For example, whipped and neufchatel cream cheese have about half the calories and fat as regular cream cheese.
| Nutrition Facts | Whipped Cream Cheese (1 tbsp) | Neufchatel (1 tbsp) |
|---|---|---|
| Calories | 25 | 27 |
| Total Fat | 2 g | 2 g |
| Saturated Fat | 1 g | 1 g |
So whipped and neufchatel cream cheese can slash the calories in half compared to regular cream cheese. However, some people don’t like the flavor and texture as much as regular cream cheese.
Total Calories in Blueberry Bagel with Cream Cheese
Now that we know the base calorie counts of blueberry bagels and cream cheese separately, we can calculate the total calories when they are combined together.
For example, let’s say you have a 3 ounce small blueberry bagel with 2 tablespoons of regular cream cheese. That would be:
– Blueberry bagel (1 small): 277 calories
– Cream cheese (2 tbsp): 102 calories
– Total Calories: 379
Here are some other common blueberry bagel and cream cheese serving sizes and their total calories:
| Blueberry Bagel and Cream Cheese | Total Calories |
|---|---|
| Small bagel (3 oz) + 1 tbsp cream cheese | 328 |
| Small bagel (3 oz) + 2 tbsp cream cheese | 379 |
| Jumbo bagel (6 oz) + 2 tbsp cream cheese | 652 |
| Jumbo bagel (6 oz) + 3 tbsp cream cheese | 703 |
As you can see, those calories can quickly climb when you factor in larger portions of bagels and generous smears of cream cheese. Just going from a small to a jumbo bagel nearly doubles the calorie count.
Lower Calorie Options
If you want to enjoy blueberry bagels with cream cheese but keep the calorie count in check, here are some tips:
– Choose a mini or small bagel instead of a jumbo.
– Use light or whipped cream cheese instead of regular.
– Limit your cream cheese to 1-2 tablespoons.
– Request whole wheat or multi-grain bagels.
– Pick bagels with fat-burning toppings like avocado or peanut butter instead of cream cheese.
– Opt for reduced-fat sliced cheese rather than cream cheese.
– Scoop out some of the bread from the bagel to remove unnecessary carbs.
– Select just one half of a bagel instead of eating a whole bagel.
The Importance of Portion Control
When it comes to keeping calories under control, portion sizes matter just as much as the nutritional content of foods. Even healthy foods can cause weight gain if you overdo the serving size. Bagels and cream cheese are certainly no exception.
Here are some tips for portion control when eating blueberry bagels with cream cheese:
– Read serving size info and stick to single serving bagels. Don’t eat multiple bagels in one sitting.
– Measure cream cheese with a tablespoon instead of spreading directly from the container.
– Spread cream cheese thin; you don’t need a thick schmear.
– Weigh or measure bagel halves or slices if you tend to overeat carbs.
– Drink water with your bagel to help fill up.
– Eat your bagel open-faced to cut calorie density in half.
– Share a bagel with someone instead of eating a whole one yourself.
– Stop eating when you feel satisfied rather than when the bagel is gone.
– Consider splitting your bagel meal into two smaller snacks.
Paying attention to serving sizes and hunger cues are key skills for maintaining a balanced diet and healthy weight while still enjoying delicious foods like bagels and cream cheese.
The Bottom Line
A blueberry bagel with cream cheese can range from 300-700 calories depending on the size of the bagel and how much cream cheese you use. While not the lightest breakfast choice, enjoying a bagel and schmear in moderation can be part of a healthy diet as long as you account for the calories. Be mindful of portion sizes, choose reduced-fat cream cheese, and pair it with protein like eggs or yogurt to help meet your nutrition needs and keep you feeling full and satisfied all morning.