Bagel with Butter or Cream Cheese: Which Has More Calories?

November 4, 2025 •

4 min read

According to nutritional data, butter has more than twice the calories per 100 grams compared to cream cheese. This significant difference in energy density can heavily influence your breakfast's total calorie count when deciding what has more calories, bagel with butter or cream cheese.

Quick Summary

This article compares the calorie and nutritional content of a bagel with butter versus a bagel with cream cheese. It breaks down the macronutrients and offers healthier alternatives for managing calorie intake.

Key Points

Cream Cheese is Lighter: Per gram, butter contains more than twice the calories and fat compared to regular cream cheese due to its higher fat concentration.
Portion Size is Key: A heavy spread of cream cheese can still result in more calories than a conservative smear of butter, so mindful portion control is crucial.
Bagels are Calorie-Dense: The bagel itself contributes a significant number of calories, often 300 to 400 calories or more for a modern, large-sized bagel.
Healthier Alternatives Exist: For a lower-calorie and higher-nutrient profile, consider swapping spreads for light cream cheese, hummus, or mashed avocado.
Nutritional Value Differs: Cream cheese offers a small amount of protein and lower saturated fat compared to butter, providing different nutritional benefits.
Be Mindful of Toppings: Combining spreads with other toppings like vegetables or smoked salmon can enhance the nutritional value while balancing the meal.

Understanding the Calorie Difference

When comparing a bagel with butter to one with cream cheese, it's not just the bagel itself but the specific spread that determines the final calorie count. The calorie and fat content differ significantly between the two dairy products, making the portion size of your chosen topping a critical factor.

Why Butter Packs a Calorie Punch

Butter is a highly concentrated fat source, typically consisting of around 80% milk fat. Because fat contains 9 calories per gram, its energy density is very high. A standard tablespoon (about 14 grams) of butter can contain over 100 calories, composed almost entirely of fat, including a high amount of saturated fat. For example, 100g of butter has 717 calories, with 81g of fat.

Why Cream Cheese Is the Lighter Choice

Cream cheese, by contrast, contains less than half the fat and calories of butter on a per-gram basis. Made from cream and milk, it incorporates more water and protein into its composition. A standard tablespoon of regular cream cheese has roughly 50 calories, with about 5 grams of fat and a small amount of protein. Per 100g, cream cheese contains around 350 calories and 34g of fat. The added protein and lower fat content make it the less calorie-dense option of the two.

The Impact of Portion Size

The difference between a light smear and a generous schmear can completely alter the calorie profile of your breakfast. While cream cheese is lower in calories, it's common for people to apply a much larger portion to their bagel. A typical large dollop of cream cheese can easily outweigh the calorie saving if a smaller amount of butter were used. This is where mindful portion control becomes essential.

The Bagel Itself: A Hidden Calorie Source

Before even adding a spread, the bagel itself contributes a substantial number of calories. Modern bagels are significantly larger than they used to be, with a single bagel often containing 300 to 400 calories or more, depending on its size and ingredients. Choosing a smaller bagel or scooping out the inside can help reduce the total calories regardless of your topping choice.

Calorie and Nutrition Comparison

To get a clearer picture, here is a comparison of a plain, medium-sized bagel with a standard serving of each spread. These figures can vary based on specific brands and portion sizes.


Nutrient	Plain Bagel (approx. 105g)	+ 1 tbsp Butter (approx. 14g)	+ 1 tbsp Cream Cheese (approx. 15g)
Total Calories	~290	~390	~340
Fat (g)	~2	~14	~7
Protein (g)	~11	~11	~11-12
Carbohydrates (g)	~56	~56	~57

Healthier Alternatives and Tips

For those watching their calorie intake, there are several alternatives to traditional butter and cream cheese that offer flavor with fewer calories.

Light or whipped cream cheese: These versions incorporate more air and water, resulting in a lower calorie and fat count per serving compared to the regular variety.
Hummus: A flavorful, protein-rich alternative that adds fiber and nutrients. Two tablespoons of hummus contain around 50 calories.
Mashed avocado: Provides a dose of heart-healthy monounsaturated fats. A tablespoon of mashed avocado has fewer calories than butter.
Low-fat ricotta cheese: A creamy, protein-packed option that can be sweetened with a drizzle of honey or topped with fruit for a different flavor profile.
Nut or seed butters: While calorie-dense, nut butters offer substantial protein and healthy fats, making them a very filling option. Use a single tablespoon to keep calories in check.

How to Make a Healthier Bagel Choice

To enjoy your bagel without overdoing the calories, consider these simple strategies:

Opt for a smaller bagel: Many bagel shops offer smaller-sized options. If not, consider saving half for another day.
Choose whole-grain bagels: These offer more fiber, which promotes a feeling of fullness and aids digestion.
Use portion control for spreads: Stick to a measured tablespoon of your chosen spread, or even less.
Add nutrient-dense toppings: Combine a small amount of spread with vegetables like sliced cucumbers, tomatoes, or red onion for added vitamins and fiber.
Don't forget protein: Pairing your bagel with a protein source, like smoked salmon or egg salad, can make it a more balanced and satisfying meal.

Conclusion

In a direct comparison, a bagel with a standard portion of cream cheese typically has fewer calories than one with butter. This is primarily due to butter's significantly higher fat and calorie density. However, portion size is the ultimate decider. A heavy hand with cream cheese can easily surpass the calorie count of a small pat of butter. For those managing their calorie intake, opting for cream cheese or a healthier alternative and practicing strict portion control is the best strategy. Ultimately, both can be part of a balanced diet when consumed in moderation.

For more detailed nutritional information and guidance, consult resources from reputable health organizations like the American Heart Association.

Frequently Asked Questions

Butter has a significantly higher amount of saturated fat than cream cheese. Butter is composed of a much higher percentage of fat overall, leading to a greater concentration of saturated fat.

Yes, generally speaking, cream cheese is considered a healthier choice than butter because it is lower in calories, fat, and saturated fat per ounce. However, the healthiness of the choice also depends heavily on the portion size.

To reduce calories, you can choose a smaller bagel, scoop out the doughy interior, use a lighter spread like whipped cream cheese or hummus, and add low-calorie vegetable toppings.

Yes, different types of cream cheese vary in their calorie content. Light or whipped versions are typically lower in calories and fat than full-fat, regular cream cheese.

While it depends on portion size, a bagel with a standard tablespoon of cream cheese (approx. 340 calories total) typically has fewer calories than one with a tablespoon of butter (approx. 390 calories total). The total includes the calories from the bagel itself.

Yes, you can. A small amount of butter can be part of a healthy diet. The key is moderation and ensuring the rest of your diet is balanced. Consider using a thin smear and pairing it with other nutrient-rich foods.

Yes, some flavored cream cheeses, especially those with sugary additives like cinnamon raisin or chocolate chip, may be higher in calories and sugar than plain cream cheese.