How many calories in an everything bagel from a bagel store?

An everything bagel is a popular bagel flavor that typically contains onions, garlic, sesame seeds, poppy seeds, salt, and sometimes other toppings. Bagels are a common breakfast food, so people often wonder how many calories are in an everything bagel, especially one purchased from a bagel store or bakery.

Quick Answer

An average everything bagel from a bagel store contains around 350-400 calories. The exact calorie count can vary depending on the size of the bagel and the specific ingredients and quantities used in the topping blend. Larger bagels generally have more calories.

Factors that Influence Calories in an Everything Bagel

Several factors account for the calories and nutrition content of an everything bagel:

Type of Flour

Bagels are typically made from wheat flour, which provides carbohydrates, protein, and nutrients. Some bakeries use whole wheat flour, which contains more nutrients like fiber than white refined flour. The type of flour affects the density and calorie content.

Size of the Bagel

Larger bagels naturally contain more calories and carbs than smaller ones. A jumbo bagel may have 450-550 calories, while a mini bagel may have 200-250 calories. Check the bakery’s website or ask for nutrition data.


Everything bagels get their name from containing a blend of toppings. These add calories, carbohydrates, and fiber. More generous topping portions add more calories.

Cooking Method

Bagels are boiled then baked. Wood-fired oven baking may yield a denser, chewier bagel than other baking methods. Denser bagels tend to be higher in calories and carbs.

Bakery Preparation

Some bakeries make bagels heavier in size and density. Their recipes and ingredient amounts impact the nutritional profile. Larger, dense artisan bagels tend to be higher in calories.

Calories in Bagel Toppings

To understand where the calories come from in an everything bagel, let’s look at the common ingredients:

Sesame Seeds

Sesame seeds add flavor, crunch, and nutrients. A tablespoon of sesame seeds contains about 50 calories. So a few teaspoons can add 50-100 calories to a bagel.

Poppy Seeds

Like sesame seeds, poppy seeds provide flavor, texture, and nutrients. A tablespoon of poppy seeds has about 45 calories. A typical sprinkling on a bagel has about 30 calories.


Onions provide a savory, pungent flavor. A tablespoon of dehydrated minced onions contains about 15 calories. Fresh onions would have minimal calories.


Garlic’s distinctive taste comes from healthy compounds like allicin. One teaspoon of garlic powder has about 5 calories. Fresh garlic would provide even less.


A sprinkling of salt adds seasoning without significant calories or carbs. Plain table salt has 0 calories per teaspoon.

Nutrition Profile of an Everything Bagel

Here is the typical nutrition profile of a medium-sized everything bagel from a bakery:


A medium everything bagel contains around 350-400 calories.


An average everything bagel provides 60-70 grams of total carbohydrates, with about 5 grams as fiber and 2 grams as sugar. Net carbs are around 55-65g.


With about 10-15 grams of protein, the bagel provides satiating protein to help balance blood sugar.


Everything bagels are relatively low in fat, with about 5-10 grams, depending on size and toppings. This comes mostly from the small amounts of sesame seeds and onions.


Expect 500-700 milligrams of sodium from the salt and toppings. Ask for a reduced-sodium option if this is a concern.

Estimating Calories Based on Bagel Size

As a general guide, here are the typical calories for everything bagels based on size:

Mini Bagel

A mini or “slider” bagel may provide around 200-250 calories.

Small Bagel

A small bagel often has 250-300 calories.

Medium Bagel

A regular or medium bagel generally has 350-400 calories. This is the most common size.

Large Bagel

Large bagels can range from 400-450 calories.

Jumbo Bagel

Extra large or jumbo bagels may contain 450-550 calories. Check the nutrition info for these.

As you can see, calories increase as the bagel size goes up. Mini bagels are the lowest calorie options.

Comparing Calories Among Popular Bagel Flavors

Everything is one of the most calorie-dense bagel flavors. Here’s how it compares to other popular options:

Bagel Flavor Estimated Calories
Plain 250-350
Sesame 300-400
Poppyseed 300-400
Cinnamon Raisin 300-400
Asiago Cheese 350-450
Everything 350-450
Onion 350-450
Garlic 350-450

As shown, flavored bagels tend to range from 300-450 calories, while plain bagels are lower, with 250-350 calories. So everything bagels are on the higher end for calorie density.

Healthiest Ways to Enjoy an Everything Bagel

Here are some tips for making your everything bagel a healthier choice:

Choose Mini or Small

Opt for a mini or small bagel to slash calories, carbs, and sodium.

Pick Whole Wheat

Choose whole wheat or multigrain dough for more fiber, nutrients, and satisfaction.

Easy on Spreads

Limit high-calorie spreads like cream cheese or butter. Avocado or hummus are healthier options.

Load Up on Veggies

Fill your bagel with sliced tomatoes, onions, cucumbers, sprouts and other fresh veggies to reduce calories per bite.

Go Lean on Proteins

Choose lower-fat proteins like turkey, roast beef, smoked salmon, or veggie slices.

Watch Portions

Stick to one bagel, sliced in half. Avoid eating an entire jumbo bagel in one sitting.

How Many Calories Does Everyone Need?

The number of calories needed each day varies based on age, gender, activity level, and other factors. Here are some general guidelines for calories per day:


– Sedentary (little exercise): 1,600-2,000
– Moderately Active: 2,000-2,400
– Active (intense exercise): 2,400-2,800


– Sedentary: 2,000-2,600
– Moderately Active: 2,400-3,000
– Active: 2,800-3,200

So an everything bagel could provide 15-25% of daily calorie needs. Keep your activity level and other foods in mind when enjoying these higher-calorie treats.

Tips for Avoiding Excess Calories from Bagels

Here are some ways to enjoy bagels as part of a healthy diet without overdoing the calories:

– Stick to a single small or mini bagel rather than multiple regular ones
– Split the bagel in half or quarters and only eat what fits your calorie needs
– Opt for healthier spreads like hummus, avocado, or nut butter instead of cream cheese
– Load up the bagel with extra veggies for volume, fiber, and nutrients
– Accompany it with lower calorie foods like eggs, yogurt, fruit and vegetables
– Save some for leftovers rather than eating the whole thing at once
– Opt for lower-calorie flavors like sesame or poppyseed instead of higher-cal ones like everything
– Consider an open-faced bagel sandwich instead of two slices
– Enjoy your bagel as a snack or light meal, not an addition to a heavy breakfast

Should You Avoid Bagels If Trying to Lose Weight?

Bagels are higher in refined carbs and calories, which can make them more challenging when dieting. However, bagels can absolutely be part of a healthy weight loss plan in moderation by:

– Choosing mini or small bagels to control portions
– Optimizing toppings and spreads for nutrition without excess calories
– Pairing with protein like eggs or nut butter to balance blood sugar
– Eating only half a bagel at a time and saving the other half for later
– Indulging in a bagel only occasionally as a treat within calorie needs
– Being mindful of beer belly and alcohol calories from weekend bagels and brunch
– Preferring nutrient-dense flavors like whole wheat or sesame
– Avoiding excessive spreads like cream cheese, butter, or sugary jam
– Slicing thinly and savoring each bite to make it extra satisfying
– Drinking plenty of water and supplementing with lower calorie foods and snacks

With mindful portion control and healthy preparations, bagels can absolutely complement an effective weight loss diet. Moderation and balance are keys to success.

Healthy Snack Ideas to Pair with Bagels

To help meet daily calorie and nutrition needs, consider rounding out your everything bagel with these tasty and nutritious snack ideas:

Fresh Fruit

Oranges, berries, apples, grapefruit – take your pick of fresh, seasonal whole fruits to add vitamins, minerals, and fiber.

Vegetable Sticks

Carrots, cucumber, bell pepper – dip them in hummus or guacamole for added satisfaction.

Greek Yogurt

High in protein, low in sugar. Add fresh fruit or nuts for a nutrition boost.

Hard Boiled Eggs

An excellent source of protein and healthy fats to help you feel full.


Slow-burning whole grains to balance blood sugar alongside your bagel.

Cottage Cheese

Contains casein protein to keep you satisfied, along with probiotics.


Fiber-rich soybeans, packed with plant-based protein.

Trail Mix

Look for unsweetened types with nuts, seeds, dried fruit – tons of nutrients.

Pairing your bagel with nutrient-dense snacks can round out the meal for better blood sugar management and sustained energy.

Should You Eat Bagels Post-Workout?

Bagels can be an excellent part of a post-workout snack or meal. Here’s why:

Fast Digesting Carbs

Bagels provide a quick source of carbohydrate fuel to replenish depleted glycogen stores after exercise.

Insulin Response

The carbohydrates in bagels stimulate the release of insulin to help shuttle amino acids into muscle cells.

Protein Balance

Topping your bagel with protein sources helps promote muscle repair and growth.

Sodium Replacement

The salt on an everything bagel can help replace sodium lost through sweat.

Aim to eat a bagel within 30-60 minutes post-workout when your body is primed to absorb the nutrients. Be sure to also include protein and veggies for a well-rounded muscle recovery snack.

Should You Avoid Bagels if You Have Diabetes?

Bagels are high in refined carbohydrates, which can spike blood sugar levels rapidly. However, people with diabetes can still enjoy bagels in moderation with these tips:

– Choose healthier whole wheat or multigrain bagels for more fiber
– Opt for smaller mini bagels to control portions and carb counts
– Limit toppings like cream cheese and jam which further raise blood sugar
– Spread toppings thinly for less concentrated sugars and fats
– Combine with protein like peanut butter or eggs to blunt the glycemic impact
– Check blood sugar before eating and calculate insulin dosing accordingly
– Avoid pairing with sugary drinks or juice which compound blood sugar spikes
– Consider splitting a regular bagel, eating half now and saving half for later
– Check post-meal blood sugar and monitor trends to tweak portion sizes

While they take a bit more finesse, bagels can be integrated into a healthy diabetes diet with careful attention to carbohydrate amounts. Moderation and smart pairings are key.

Should You Avoid Bagels if You Have Celiac Disease?

Most bagels are made from wheat flour and are not gluten-free. The gluten protein found in wheat, barley and rye triggers an autoimmune reaction in those with celiac disease. Therefore, traditional bagels should be avoided.

However, those with celiac disease or wheat allergy can still enjoy “bagels” made from gluten-free flours, such as:

– Rice flour
– Tapioca flour
– Chickpea flour
– Almond flour
– Corn flour
– Potato starch

Look for brands that are certified gluten-free and avoid cross-contamination when preparing. Focus on flavorful toppings like smoked salmon, cream cheese, sliced tomatoes, capers, onions, and fresh herbs. With some adjustments, you can still enjoy the delicious taste and satisfaction of bagels on a gluten-free diet. Just be sure to check the ingredients carefully first.

Should You Avoid Bagels if You’re Gluten-Sensitive?

Gluten sensitivity or intolerance is different than celiac disease and does not require a 100% gluten-free diet. Those with gluten sensitivity may be able to tolerate small amounts of gluten. Here are some tips for managing gluten sensitivity with bagels:

– Try a “gluten-removed” bagel, where gluten is processed out but traces may remain
– Opt for thin bagel slices and limit to 1-2 pieces to reduce gluten amount
– Choose whole wheat or multigrain varieties which may be easier to digest
– Look for alternative grains like spelt which may be tolerated better
– Load up on gluten-free toppings like avocado, hummus, smoked salmon
– Only indulge occasionally so it’s a small part of your overall diet
– Take note of symptoms and adjust intake accordingly
– Pair with probiotics to support gut health and digestion

Those with gluten sensitivity likely tolerate bagels better than breads and pastas. Listen to your body, start slow, and tweak things until you find your personal tolerance level.


An everything bagel from a bagel shop generally contains 350-450 calories, with the exact amount dependent on size and density. While higher in refined carbs and calories, bagels can be part of a healthy diet in moderation by choosing small portions and nutritious toppings. Those limiting gluten or carbs can find ways to work bagels into their diet or seek out gluten-free alternatives. No matter your dietary needs, enjoying your favorite bagel flavors can absolutely be part of an overall balanced approach. Just be mindful of portions and pair with nutrient-dense foods to help manage hunger and blood sugar levels.

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