An asiago cheese bagel from Panera Bread contains a significant amount of calories and other nutrients. As bagels go, Panera’s asiago cheese variety is on the higher end for calorie content. Understanding the nutritional information can help consumers make informed decisions when selecting menu items.
Quick Answer
A Panera asiago cheese bagel contains:
- Calories: 350
- Total Fat: 9g
- Saturated Fat: 2.5g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 670mg
- Total Carbohydrates: 63g
- Dietary Fiber: 2g
- Sugar: 5g
- Protein: 12g
Detailed Nutrition Information
Let’s take a more in-depth look at the nutritional profile of a Panera asiago cheese bagel:
Calories
A Panera asiago cheese bagel contains 350 calories. This represents approximately 18% of the daily calorie intake for an average adult consuming a 2000 calorie diet.
Bagels are known to be higher in calories compared to other bread options, and cheese additions further increase the calorie content. Still, 350 calories lands on the higher side for a single bagel.
For comparison, here are the calories in some other Panera bagel varieties:
- Plain bagel: 260 calories
- Sesame bagel: 300 calories
- Cinnamon crunch bagel: 320 calories
- French toast bagel: 330 calories
So the asiago cheese choice exceeds the calories of these other common bagel flavors by a significant margin.
Total Fat
The asiago bagel contains 9g total fat. The daily recommended limit for total fat intake is between 25-35% of total calories.
For a 2000 calorie diet, this equates to 56-78g of fat. So at 9g of total fat, the asiago bagel provides between 12-16% of the recommended daily value for total fat.
The biggest contributor to the total fat content is likely the asiago cheese topping, since cheese is high in fat. Going with a plain or other non-cheese bagel at Panera would mean a lower fat content.
Saturated Fat
An asiago bagel has 2.5g saturated fat. The American Heart Association recommends limiting saturated fat to no more than 5-6% of total daily calories.
For a 2000 calorie diet this indicates up to 13g saturated fat per day as a recommended limit. So at 2.5g, the asiago bagel provides close to 20% of this daily recommended saturated fat intake.
The cheese topping is again the main source of the saturated fat. Opting for a lower-fat cream cheese spread could reduce the saturated fat versus the asiago cheese.
Trans Fat
Trans fat is considered the least healthy type of fat. The asiago bagel contains 0g trans fat, which meets the American Heart Association’s recommendation to limit trans fats as much as possible.
Many bagel restaurants and chains have eliminated trans fats from their bagels over recent years, including Panera.
Cholesterol
The asiago bagel has 0mg cholesterol. The daily recommendation for cholesterol intake is no more than 300mg per day.
As a plant-based food, bagels themselves are cholesterol-free. The asiago cheese topping doesn’t significantly impact the cholesterol content either.
Those on a cholesterol-restricted diet can feel comfortable with this bagel choice, since it contributes no cholesterol.
Sodium
A Panera asiago bagel contains 670mg sodium. This represents approximately 28% of the American Heart Association’s recommended maximum daily sodium intake of 2,300mg.
Bagels do tend to be higher in sodium, due to Salt being a common ingredient in the dough. The cheeses topping also adds further sodium.
For comparison, here are the sodium contents of some other Panera bagel options:
- Plain bagel: 530mg
- Sesame bagel: 600mg
- Cinnamon crunch bagel: 560mg
- French toast bagel: 630mg
While not extremely high in sodium, those on a salt-restricted diet may want to keep portion size in mind when consuming an asiago cheese bagel from Panera.
Total Carbohydrates
The asiago bagel contains 63g total carbohydrates, which includes 2g fiber and 5g sugar.
The daily recommended intake of total carbs is between 225-325g. So at 63g of carbs, this bagel provides approximately 20% of the low end of the recommended range for total daily carbohydrates.
Bagels are known to be a high carb food. The combination of refined flour and cheese does make this variety higher in carbs than a plain or multi-grain bagel might be.
Those monitoring their carb intake may want to be mindful of portion size, or swap the asiago bagel for a lower carb breakfast option.
Fiber
There are 2g fiber in an asiago cheese bagel, which represents 8% of the daily recommended fiber intake of 25-30g.
Bagels generally are not the highest fiber food, unless they are made with whole grains. The asiago cheese version is likely lower in fiber than a whole wheat or multi-grain variety would be.
Adding avocado or an additional high fiber food could help boost the fiber at breakfast when eating an asiago bagel.
Sugar
An asiago bagel contains 5g sugar. The American Heart Association recommends limiting added sugar to no more than 25g per day for women and 36g for men.
The small amount of sugar in this bagel likely comes from the cheese topping, as cheese has naturally occurring sugar in the form of lactose. The quantity is quite minimal though.
Those monitoring sugar intake can enjoy this bagel without worrying about it significantly impacting daily added or total sugars.
Protein
There are 12g protein in a Panera asiago bagel, which represents 24% of the recommended daily protein intake of 46-56g for most adults.
Protein is often lacking from carbohydrate-rich foods like bagels. However, the asiago cheese provides a protein boost.
Consuming the bagel with peanut butter or eggs could further increase the protein content and help make this a well-balanced breakfast option.
Nutrients in Asiago Cheese
Taking a closer look specifically at asiago cheese sheds light on the nutrients it contributes to the nutritional profile of this bagel:
| Nutrient | Per 1 oz Asiago Cheese |
|---|---|
| Calories | 110 |
| Fat | 9g |
| Saturated Fat | 5g |
| Carbohydrates | Less than 1g |
| Protein | 7g |
| Calcium | 200mg |
| Sodium | 170mg |
Key points:
- High in calories and fat, typical for cheese.
- Significant amount of saturated fat.
- Minimal carbs since cheese is lower carb than other dairy.
- Good protein content.
- High in calcium, providing an excellent source of this nutrient.
- Moderate sodium level.
So in summary, while the asiago cheese adds beneficial protein and calcium, it also increases the calorie, fat, and sodium contents significantly versus a plain bagel from Panera.
Tips for Enjoying an Asiago Bagel from Panera
Here are some tips for enjoying an asiago bagel from Panera in a balanced way:
Watch Portion Size
At 350 calories, be mindful of portion size when eating an entire asiago bagel, especially if also pairing it with calorie-dense spreads or toppings.
Consider splitting the bagel with someone, or saving half for another meal. Accompanying it with fruit or veggies can help fill you up while limiting calorie density.
Go Easy on Spreads/Toppings
Minimize high-calorie spreads like cream cheese or butter. Prioritize veggie toppings over meats and cheeses.
Some healthier topping ideas: smoked salmon, hummus, sliced avocado, peanut butter, fresh tomatoes, spinach, sliced cucumbers.
Pair with Protein
Since the bagel itself is high in carbs, balance it out with a good protein source. Examples include eggs, Greek yogurt, nuts, chia seeds.
Watch Sodium Intake
At 670mg sodium, the asiago bagel accounts for nearly a third of the daily recommended amount. So be mindful of any other salty foods accompanying it.
Drink plenty of water to help offset the sodium level.
Get More Fiber
Boost the 2g fiber by adding avocado, berries, raw veggies, nuts or seeds to your bagel breakfast.
Alternatively, opt for a whole grain or multi-grain bagel variety next time for more built-in fiber.
Healthier Bagel Options at Panera
For a lower calorie, lower sodium alternative, here are some healthier bagel options to consider ordering at Panera:
- Sprouted Grain Bagel – 290 calories, 590mg sodium
- Whole Grain Bagel – 250 calories, 440mg sodium
- Plain Bagel – 260 calories, 530mg sodium
- Poppy Seed Bagel – 290 calories, 550mg sodium
The sprouted grain and whole grain varieties provide more fiber and nutrients than the white flour asiago bagel.
And choosing plain or poppy seed flavor avoids the extra fat, sodium and calories from cheese or sweet toppings.
Healthier Breakfast Alternatives to Bagels
If looking to lower your carb intake, here are some healthy breakfast foods containing fewer carbs and calories than an asiago bagel:
- Plain Greek yogurt with fruit and nuts
- Vegetable omelet with whole grain toast
- Avocado toast on whole grain bread
- Steel cut oatmeal with almond milk and berries
- Chia pudding made with almond milk and topped with coconut
- Smoked salmon and veggie scramble
- Tofu veggie scramble wrapped in a lettuce leaf
There are lots of nutritious, well-balanced breakfast options beyond bagels – so rotate them into your morning routine for more variety.
The Bottom Line
An asiago cheese bagel from Panera contains approximately 350 calories, 63g carbs, and 670mg sodium. While providing protein, the asiago cheese significantly increases the calorie, fat, and sodium contents.
Enjoy the flavorful combination of cheese and bagel, but be mindful of portion size. Accompany your asiago bagel with nutritious toppings and side choices to help balance the nutrients. For a lower calorie alternative, opt for a whole grain or sprouted grain bagel next time.
