Quick Answer
An everything bagel with cream cheese from Panera contains approximately 430 calories. This is based on:
- A plain Panera bagel containing 300 calories
- 1.5 ounces of plain Panera cream cheese containing 130 calories
So the total calories for an everything bagel with cream cheese is about 430 calories. However, this can vary depending on the exact size of the bagel and amount of cream cheese.
Calories in Panera Bagels
Panera offers several types of bagels, each with slightly different calorie contents:
| Bagel | Calories |
|---|---|
| Plain bagel | 300 |
| Cinnamon Crunch bagel | 330 |
| Blueberry bagel | 320 |
| Everything bagel | 320 |
| Asiago Cheese bagel | 350 |
As you can see, a plain Panera bagel contains 300 calories. The everything bagel is very similar at 320 calories.
So for the base bagel in an everything bagel with cream cheese, you can estimate around 300-320 calories.
Calories in Panera Cream Cheese
Panera’s plain cream cheese topping also contains calories:
| Portion | Calories |
|---|---|
| 2 oz | 180 |
| 1.5 oz | 130 |
| 1 oz | 90 |
The standard amount of cream cheese spread on a Panera bagel is around 1.5 oz.
At 1.5 oz, the plain cream cheese contains 130 calories.
Total Calories: Bagel and Cream Cheese
Putting this together:
- A plain Panera bagel has about 300 calories
- 1.5 oz of cream cheese has 130 calories
So the total calories in a standard everything bagel with cream cheese from Panera is approximately:
430 calories
This number can vary slightly depending on the exact sizes of the bagel and cream cheese portion. But 430 calories is a good general estimate.
Ways to Reduce the Calories
If you want to reduce the calorie count, here are some tips:
- Order a smaller mini bagel instead of a full size. The mini plain bagel is 210 calories.
- Ask for just 1 oz of cream cheese instead of 1.5 oz to save 40 calories.
- Pick one of the lower calorie bagel options like cinnamon crunch (330 calories) instead of everything (320).
- Opt for a schmear of reduced-fat cream cheese to cut calories.
- Order your bagel as an open-faced sandwich, using just half the cream cheese.
Making small tweaks like these can help reduce the total calories by 50-100 in your Panera bagel and cream cheese order.
Nutritional Profile
In addition to calories, an everything bagel with cream cheese contains:
- Total Fat: 15g
- Saturated Fat: 8g
- Carbohydrates: 55g
- Protein: 13g
- Sodium: 550mg
About half the calories come from carbohydrates, and around a third from fat.
The bagel itself is made from enriched wheat flour and contains 4g of protein and 290mg sodium. The cream cheese provides protein, fat, and some calcium.
So while the combination is high in calories, it does provide some nutrition like carbohydrates for energy, protein, calcium, and B vitamins. Moderating your portion size is key.
Health Benefits
Everything bagels with cream cheese can fit into a balanced diet in moderation. Potential health benefits include:
- Gives you long-lasting energy from complex carbs in the bagel
- Provides protein for muscle building and satiety
- Contains calcium for bone health from the cream cheese
- Offers B vitamins for metabolism from the flour
- Satisfies food cravings and tastes delicious!
Just be mindful of portion sizes, and balance it out by eating plenty of fruits, vegetables, and lean proteins as well.
Comparison to Other Breakfast Foods
How does an everything bagel with cream cheese compare calorie-wise to some other breakfast options at Panera and elsewhere?
Here’s a quick comparison:
| Breakfast Item | Calories |
|---|---|
| Everything bagel with cream cheese (Panera) | 430 |
| English muffin with cream cheese | 330 |
| Egg and cheese sandwich on biscuit | 450 |
| Blueberry muffin (large) | 500 |
| Oatmeal with milk, blueberries | 300 |
| Fruit and yogurt parfait | 260 |
As you can see, while an everything bagel with cream cheese is high in calories, it’s fairly comparable to or even lower than some other common breakfast items.
Tips for Enjoying an Everything Bagel from Panera
Here are some final tips for enjoying an everything bagel with cream cheese from Panera without going overboard on calories:
- Stick to a 1/2 or mini sized bagel if you want to limit calories
- Ask for light cream cheese or just a schmear
- Pair it with fruit or yogurt on the side for more nutrition
- Share it with a friend
- Savor every bite – eating more slowly can satisfy you with fewer calories
- Drink water or unsweetened tea with your meal
- Aim for reasonable portion sizes of high calorie foods instead of avoiding them entirely
In moderation as part of an overall healthy diet, enjoying an everything bagel with cream cheese can be a tasty indulgence. Just be mindful of your serving size to keep calories in check.
Conclusion
An everything bagel with 1.5 oz of cream cheese from Panera contains approximately 430 calories. This popular bakery breakfast item provides carbohydrates, protein, fat, calcium, and other nutrients. While it is high in calories, eating half portions or pairing with lighter items can help keep calories reasonable. Overall, this beloved meal can fit into a healthy lifestyle when enjoyed in moderation and balanced with other nutritious foods.