Bagels are an iconic food item associated with New York City. A New York style bagel is known for its dense, chewy texture and slightly sweet taste. Bagels are often topped with cream cheese or other spreads, adding more calories and fat. For people watching their weight or managing health conditions like diabetes, knowing the calorie content is important. This article will provide a detailed breakdown of the calories in a New York style bagel with cream cheese.
Calories in a Plain New York Bagel
A plain New York style bagel contains the following calories and macronutrients:
| Calories: | 277 |
| Total Fat: | 1 g |
| Saturated Fat: | 0 g |
| Trans Fat: | 0 g |
| Cholesterol: | 0 mg |
| Sodium: | 573 mg |
| Total Carbohydrates: | 55 g |
| Dietary Fiber: | 2 g |
| Total Sugars: | 5 g |
| Added Sugars: | 0 g |
| Protein: | 10 g |
A 4 inch, plain New York style bagel without any toppings contains about 277 calories. Over half the calories come from carbohydrates. Bagels are made from enriched wheat flour, which gives them their chewy texture but also packs in the carbs. There is very little fat, no cholesterol, and 10 grams of protein.
The calories can start adding up fast if you eat a full bagel. Many bakeries and restaurants cut their bagels in half or quarters. Consuming just half a plain bagel provides around 140 calories.
Calories in Cream Cheese
Cream cheese is a popular topping for bagels, but it significantly increases the calorie and fat content. Here are the nutrition facts for a 2 tablespoon serving of regular cream cheese:
| Calories: | 100 |
| Total Fat: | 9 g |
| Saturated Fat: | 5 g |
| Trans Fat: | 0.4 g |
| Cholesterol: | 30 mg |
| Sodium: | 115 mg |
| Total Carbohydrates: | 2 g |
| Dietary Fiber: | 0 g |
| Total Sugars: | 1 g |
| Added Sugars: | 0 g |
| Protein: | 2 g |
Two tablespoons or 1 ounce of cream cheese provides about 100 calories, mostly from fat. There are 9 total grams of fat, 5 of which are saturated fat. Cream cheese is a high fat dairy product made from milk and cream. It provides small amounts of calcium, vitamin A and protein.
The calories can double or triple if you put a larger amount of cream cheese on your bagel. A schmear of cream cheese is generally around 1-2 ounces.
Calories in a Bagel with Cream Cheese
When you combine a New York style bagel with cream cheese, the calories add up quickly. Here are some examples of popular bagel and cream cheese combinations:
Plain Bagel with 2 Tbsp Cream Cheese
– Bagel (1/2 plain): 140 calories
– Cream Cheese (2 tbsp): 100 calories
– Total Calories: 240
This is a lighter option with just half a plain bagel and a small amount of cream cheese. The 2 tablespoons provide essential fat and protein to balance out the carbohydrate-rich bagel.
Everything Bagel with 2 Tbsp Cream Cheese
– Bagel (1 everything): 277 calories
– Cream Cheese (2 tbsp): 100 calories
– Total Calories: 377
An everything bagel tends to be larger and denser than a plain one, providing more calories even without any toppings. The combo of seeds on top adds crunch and flavor. This option has over 150 more calories than a plain bagel with cream cheese.
Plain Bagel with 1 oz Cream Cheese
– Bagel (1 plain): 277 calories
– Cream Cheese (1 oz): 50 calories
– Total Calories: 327
Ordering a full size plain bagel with 1 ounce of cream cheese is a common combination. The larger amount of cream cheese contributes more saturated fat and cholesterol compared to just 2 tablespoons.
Cinnamon Raisin Bagel with 1 oz Cream Cheese
– Bagel (1 cinnamon raisin): 313 calories
– Cream Cheese (1 oz): 50 calories
– Total Calories: 363
The cinnamon and raisins add natural sweetness and flavor. This tops the calorie count up higher compared to a plain bagel. The full 1 ounce of cream cheese also contributes a significant amount of fat and cholesterol.
Onion Bagel with 2 oz Cream Cheese
– Bagel (1 onion): 283 calories
– Cream Cheese (2 oz): 100 calories
– Total Calories: 383
Onion bagels get their flavor from dehydrated onion flakes on top. Choosing a larger 2 ounce portion of cream cheese with this bagel means a higher calorie breakfast. This combination provides nearly 40% of calories from fat.
Factors Affecting Calories
There are a few factors that can alter the calorie counts of New York style bagels with cream cheese:
Type of Bagel
The flavor and variety of the bagel makes a difference in the calorie content:
– Plain: 277 calories
– Whole wheat: 259 calories
– Everything: 277 calories
– Sesame: 275 calories
– Poppyseed: 272 calories
– Cinnamon raisin: 313 calories
– Blueberry: 321 calories
– Asiago cheese: 304 calories
– Jalapeno cheddar: 306 calories
In general, flavored or cheese bagels tend to be higher in calories than plain or seeded ones. Whole wheat bagels are slightly lower in calories because they contain more fiber.
Size of Bagel
Calories are directly related to the size of the bagel:
– Mini bagel (2 oz): 90 calories
– Demi bagel (3 oz): 140 calories
– Half bagel (4 oz): 190 calories
– Full bagel (6 oz): 277 calories
Consuming a mini or demi bagel instead of a full bagel can slash calories, carbs, and sodium. Leaving a portion uneaten also reduces calorie intake.
Amount of Cream Cheese
The more cream cheese spread on the bagel, the higher the calorie count:
– 1 tbsp (0.5 oz): 50 calories
– 2 tbsp (1 oz): 100 calories
– 3 tbsp (1.5 oz): 150 calories
– 4 tbsp (2 oz): 200 calories
Sticking with 1-2 tablespoons or asking for less cream cheese are easy ways to lighten up your bagel.
Type of Cream Cheese
Regular full-fat cream cheese is the most common, but alternatives are lower in calories:
– Regular cream cheese: 100 calories (2 tbsp)
– Neufchâtel cheese: 80 calories (2 tbsp)
– Light cream cheese: 35-45 calories (2 tbsp)
– Fat-free cream cheese: 25-30 calories (2 tbsp)
Neufchâtel has a similar texture to cream cheese, just with less fat and calories. Light or fat-free cream cheese provide the flavor while cutting back substantially on calories and fat.
Healthiest Ways to Enjoy a Bagel
While bagels and cream cheese do contain a good amount of calories, carbs, and fat, there are some healthy ways to enjoy them:
– Opt for a mini or demi bagel to control portions.
– Choose whole wheat or plain bagels over flavored or cheese ones.
– Use just 1-2 tablespoons of light or fat-free cream cheese.
– Add in sliced tomato, onion, cucumber or smoked salmon for more nutrients.
– Pair your bagel with yogurt, fruit or hard-boiled eggs for balanced nutrition.
– Split your bagel in half or quarters and only eat one portion.
In moderation, a New York style bagel with a schmear of cream cheese can be part of a healthy diet. Being mindful of portions, toppings, and frequency is key to keeping calories in check.
Conclusion
A New York style bagel with cream cheese is a classic breakfast choice. But this combination can range widely in its calorie content based on the flavor of bagel, size, and amount of cream cheese. A plain mini bagel with 2 tablespoons of light cream cheese provides around 190 calories. On the higher end, an everything bagel with 2 ounces of regular cream cheese can add up to over 450 calories. Being aware of serving sizes and picking sensible toppings is important for controlling calories and carbohydrates. Enjoy your bagel in moderation alongside protein and fresh fruits and vegetables for a nutritious start to the day.
