How many calories is a bagel with 2 eggs and Cheese?

When it comes to nutrition and counting calories, it’s important to know how many calories are in the foods we eat on a regular basis. One common breakfast meal is a bagel with eggs and cheese. But how many calories does this popular combination contain?

Calories in a Bagel

First, let’s look at the main component of this meal – the bagel. Bagels can vary in size, but a medium plain bagel typically contains around 250-300 calories. The number of calories in a bagel depends on the size and any toppings or spreads added:

  • A small plain bagel has around 200 calories
  • A medium plain bagel has around 250 calories
  • A large plain bagel has around 300 calories
  • Additions like cream cheese or butter will increase the calories

So if you’re having a medium plain bagel as the base of your breakfast, you can estimate around 250 calories just for the bagel itself.

Calories in Eggs

Now let’s look at the eggs. Eggs are a nutritious protein-packed food. But they also contain a certain number of calories. Here’s how many calories are in different types of eggs:

  • One large whole egg contains about 72 calories
  • One large egg white contains about 17 calories
  • One large hard-boiled egg contains about 78 calories

Since this meal calls for 2 eggs, if you are using large whole eggs, you would be adding about 144 calories just from the eggs.

Calories in Cheese

The final component of this breakfast meal is the addition of cheese. Cheese comes in many varieties and the calorie content can vary significantly. Here’s the approximate calories for 1 ounce of some popular cheese choices:

  • Cheddar cheese: 114 calories
  • Mozzarella cheese: 85 calories
  • Swiss cheese: 111 calories
  • Feta cheese: 75 calories
  • Cream cheese: 100 calories

Let’s assume you are adding 1 ounce (about 1 slice) of cheddar cheese to your bagel and eggs. That would add about 114 calories to the total.

Total Calories

Now let’s add up the calories for the entire bagel with eggs and cheese meal:

  • 1 medium plain bagel: 250 calories
  • 2 large whole eggs: 144 calories
  • 1 ounce cheddar cheese: 114 calories

Total: 250 + 144 + 114 = 508 calories

So the total number of calories in a medium bagel with 2 eggs and 1 ounce of cheddar cheese comes out to approximately 508 calories. This calorie count will vary slightly depending on the exact size of the bagel and eggs and type of cheese used. But this gives a good estimate for this popular breakfast combination.

Nutritional Value

Now that we know the calorie count of a bagel with eggs and cheese, let’s look at some of the other nutritional values:

Nutrient Amount % Daily Value
Total Fat 21g 32%
Saturated Fat 9g 45%
Cholesterol 385mg 128%
Sodium 550mg 23%
Total Carbohydrates 48g 16%
Protein 26g 52%

As you can see, while this meal is high in calories, it also provides significant amounts of important nutrients like protein, calcium, B vitamins, and healthy fats. The combination of the whole grains in the bagel, protein from the eggs, and calcium from the cheese make this a filling and nutritious breakfast option.

Tips for Lightening Up This Meal

If you’re looking for ways to cut down on the calories, fat, or carbs in this breakfast, here are some tips:

  • Choose a smaller bagel or skip it completely and have the eggs and cheese
  • Use egg whites instead of whole eggs
  • Pick a lower-fat cheese like feta or mozzarella
  • Add veggies like spinach, tomato, or avocado instead of cheese
  • Use Greek yogurt or avocado instead of cream cheese or butter on the bagel
  • Swap in a whole wheat English muffin or sandwich thin for the bagel

Making some simple substitutions like these can lighten up the meal and cut down on calories, fat, and carbs while still providing a filling and nutritious breakfast.

Healthier Bagel Topping Ideas

In addition to swapping egg yolks for whites and using lower-calorie cheese, you can pack more nutrition into your bagel breakfast by getting creative with healthy toppings:

  • Mashed avocado or thinly sliced avocado
  • Sliced tomatoes
  • Sliced cucumbers
  • Sprouts like alfalfa or bean sprouts
  • Thinly sliced red onion or shallots
  • Pesto made with fresh basil, olive oil, nuts, and parmesan
  • Smoked salmon or other cold-smoked fish
  • Sliced apples or pears
  • Nut butter like almond or peanut butter

Using any of these flavorful toppings can add vitamins, minerals, healthy fats, and fiber with minimal extra calories. Get creative with your bagel toppings to pack extra nutrition into your breakfast.

High Protein Bagel Topping Ideas

If you want to boost the protein content of your bagel breakfast, here are some high protein topping ideas:

  • Scrambled eggs or hard-boiled egg slices
  • Smoked salmon or sardines
  • Lean deli meats like turkey, ham or roast beef
  • Hummus or bean spread
  • Nut butter like almond or peanut butter
  • Low-fat cottage cheese or ricotta cheese
  • Greek yogurt
  • Edamame or chickpeas
  • Lentils or black beans

Choosing a couple of these protein-rich options will help keep you full and satisfied while also providing vitamins and minerals.

Making Your Bagel Breakfast More Balanced

To make your bagel breakfast more balanced and wholesome, be sure to incorporate a variety of nutrients. Here are some tips:

  • Include fruit like banana slices, berries, or apple to add fiber and vitamins
  • Add healthy fats from avocado, nut butter, seeds or olive oil
  • Incorporate veggies like spinach, tomato, onion, sprouts for vitamins, minerals and fiber
  • Swap fruit juice for whole fruit to get more fiber
  • Drink water or milk instead of sugary drinks like juice or soda
  • Add lean protein from eggs, nuts, seeds, fish or poultry to stay full
  • Choose whole grain bagels, breads or other carbs for more fiber
  • Read labels and be aware of sodium content in cheese, deli meats etc.

Making sure to get a mix of protein, healthy fats, carbs and veggies can transform your bagel breakfast into a well-rounded, nutrient-dense meal to start your day.

Sample Balanced Bagel Breakfast Menus

Here are a few examples of balanced bagel breakfasts that incorporate a variety of vitamins, minerals and nutrients:

Breakfast Option 1

  • 1 whole wheat bagel thin
  • 2 eggs scrambled with spinach and mushrooms
  • 1⁄2 avocado, mashed
  • 1 cup strawberries
  • 1 cup skim milk

Breakfast Option 2

  • 1 whole grain bagel
  • 2 slices turkey, 1 slice Swiss cheese
  • Sliced tomato and red onion
  • 1 small banana
  • 1 cup green tea

Breakfast Option 3

  • 1 whole wheat English muffin
  • 1⁄4 cup cottage cheese
  • Sliced peach and almonds
  • Drizzle of honey
  • 1 cup coffee

As you can see, by adding a variety of nutritious ingredients you can turn a simple bagel breakfast into a more balanced meal that provides lasting energy and nutrients.

Should You Eat Bagels for Weight Loss?

Bagels are often avoided on weight loss diets because of their high carb content. However, enjoying bagels in moderation can be part of a healthy weight loss plan.

Here are some tips for eating bagels while trying to lose weight:

  • Opt for smaller or thin bagels which contain fewer calories and carbs
  • Choose whole grain or whole wheat bagels for more fiber and nutrients
  • Be mindful of your portion sizes and stick to just 1 bagel
  • Load your bagel up with veggies instead of high-calorie spreads and toppings
  • Pair your bagel with protein like eggs or Greek yogurt to help fill you up
  • Avoid bagels topped with high-fat cream cheese, butter or sugary jellies
  • Read labels and pick lower-calorie bagel options

As long as they are enjoyed in moderation as part of an overall healthy diet and active lifestyle, bagels can be included even when trying to lose weight.

Healthier Bagel Alternatives

If traditional bagels don’t fit into your diet or nutrition goals, there are many healthier bagel alternatives to try instead. Here are a few options:

  • Bagel thins or mini bagels – These smaller sized bagels slash calories and carbs compared to regular bagels.
  • Ezekiel bread – These bagels made from whole grains and legumes pack protein and fiber.
  • Lettuce wraps – Using lettuce leaves instead of bagels removes the carbs but allows you to add same toppings.
  • Breakfast sandwiches – Rather than a bagel, use an English muffin or sandwich thin as the bread.
  • Open-faced bagel – Top just one half of the bagel to cut carbs in half.
  • Nut thins or rice cakes – Top these crispy lower-carb discs just like a bagel half.

With a little creativity, you can enjoy delicious breakfast sandwiches and toppings while still lightening up your meal.

Healthy Bagel Topping Combinations

One great way to enjoy bagels more healthfully is to pile them high with nutritious toppings. Here are some healthy bagel topping combinations to try:

  • Cream cheese, lox, capers, red onion, tomatoes
  • Scrambled eggs, spinach, roasted red peppers
  • Turkey, avocado spread, sprouts
  • Ricotta cheese, strawberries, basil
  • Almond butter, banana, chia seeds
  • Goat cheese, cucumbers, dill
  • Smoked salmon, sliced onions, capers
  • Pesto, mozzarella, sun-dried tomatoes

Get creative with healthy fats, veggies and lean proteins to build delicious bagel sandwiches and toppings that are nutrition-packed.

Conclusion

A bagel topped with eggs and cheese can make for a tasty and filling breakfast. A medium bagel with 2 eggs and 1 ounce of cheddar cheese contains approximately 508 calories and offers substantial amounts of protein, calcium, B vitamins, and other nutrients. There are also many ways to adjust the toppings and accompany the bagel with fruit, veggies, and healthy fats to make it a more balanced meal.

While bagels are high in carbs, they can be part of a healthy diet in moderation. Be mindful of portion sizes and topping choices and enjoy bagels as part of an overall balanced breakfast.

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