How many calories are in a Panera everything bagel? Your Comprehensive Nutrition Guide

November 5, 2025 •

3 min read

According to Panera Bread's official nutrition information, a single freshly baked everything bagel contains 290 calories. This figure is crucial for anyone tracking their intake, and understanding precisely how many calories are in a Panera everything bagel is a key step to managing your nutritional goals.

Quick Summary

A freshly baked Panera everything bagel contains 290 calories, with the retail packaged version having fewer calories due to a smaller size. The bagel's nutritional profile is high in carbohydrates and sodium, with a moderate amount of protein and very little fat.

Key Points

In-Cafe Bagel Calories: A freshly baked Panera everything bagel contains 290 calories.
Retail Bagel Calories: The pre-packaged 'Panera at Home' everything bagel is smaller and contains 240 calories.
High Carbohydrates: The in-cafe bagel has 58 grams of carbohydrates, making it a substantial source of carbs.
High Sodium: The in-cafe bagel's sodium content is 560 mg, a significant portion of the recommended daily intake.
Toppings Increase Calories: Add-ons like cream cheese can drastically increase the total calorie, fat, and saturated fat content of your meal.
Lower-Calorie Alternatives: For those seeking to reduce calories, the Sprouted Grain Bagel Flat is a healthier option.

A simple everything bagel from Panera is a popular breakfast choice, but its nutritional value can be more complex than it appears. The calorie count and macronutrient profile can vary depending on where you purchase the bagel. Below is a detailed breakdown of the different Panera everything bagels available and their nutritional content.

The Calorie and Nutrition Breakdown

It is essential to distinguish between the freshly baked bagels available in Panera Bread cafes and the pre-packaged 'Panera at Home' bagels sold in grocery stores. They have different nutritional values.

Freshly Baked In-Cafe Everything Bagel

As per the official Panera website, the nutrition facts for one everything bagel are:

Calories: 290
Total Fat: 1.5 g
Saturated Fat: 0 g
Sodium: 560 mg
Total Carbohydrates: 58 g
Dietary Fiber: 2 g
Sugars: 4 g
Protein: 10 g

Panera at Home Everything Bagels (Retail)

The retail packaged bagels often have different nutrition information. For example, some sources show the 'Panera at Home Everything Bagels' to have:

Calories: 240
Total Fat: 2 g
Saturated Fat: 0 g
Sodium: 330 mg
Total Carbohydrates: 47 g
Dietary Fiber: 3 g
Sugars: 6 g
Protein: 10 g

The difference in nutritional content is primarily due to the variation in serving size and weight between the in-cafe and retail versions. Always check the packaging if purchasing from a grocery store.

A Look at the Macronutrients

Carbohydrates: With 58 grams of carbohydrates for the in-cafe version, the everything bagel is a significant source of carbs. Most of these come from enriched flour, which can lead to a rapid spike in blood sugar, especially when eaten alone.
Protein: Offering 10 grams of protein, the bagel provides a decent amount of this macronutrient, which is important for building and repairing tissues. While a good start, it’s not a complete high-protein meal and should be paired with other sources.
Fat: The everything bagel is very low in fat, with only 1.5 to 2 grams, and contains no saturated or trans fat. This makes it a heart-friendly option in terms of fat content, before any additions.
Sodium: The sodium content is notably high, particularly in the in-cafe version (560 mg). This accounts for 24% of the daily value for someone on a 2,000-calorie diet. Those monitoring their sodium intake should be mindful of this.

Comparison: Everything Bagel vs. Other Panera Options


Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Everything Bagel (In-Cafe)	290	1.5	58	10	560
Plain Bagel (In-Cafe)	320	1.5	65	11	630
Cinnamon Crunch Bagel (In-Cafe)	420	7	81	10	360
Sprouted Grain Bagel Flat (In-Cafe)	160	1	33	6	280
Panera at Home Everything Bagel	240	2	47	10	330

How Add-Ons Impact Your Bagel's Nutrition

While the plain everything bagel is relatively low in fat, the toppings can dramatically change its nutritional profile. A single serving of cream cheese, for example, can add significant calories and saturated fat. A small 2 oz serving of plain cream cheese can add over 200 calories and 20 grams of fat. Toppings like avocado or butter will also contribute additional calories and fat, so it's important to account for these when considering your total meal's nutritional impact.

Making Smarter Choices for Your Diet

For a more health-conscious meal, consider these tips when enjoying a Panera everything bagel:

Go light on the spread: Ask for half the normal amount of cream cheese or opt for a lower-fat version if available.
Choose a healthier topping: Use avocado for healthy fats or add a slice of smoked salmon for extra protein and omega-3s, but be mindful of the added sodium and fat.
Build a balanced meal: Pair your bagel with other nutritious items. Consider a side of fruit, a cup of soup, or a protein-packed egg to create a more well-rounded breakfast.
Consider an alternative: If you are aiming for a lower-carb or lower-calorie option, the Sprouted Grain Bagel Flat is a great choice and still offers a good flavor profile.

Conclusion: A Nutritious Perspective on Your Everything Bagel

Knowing precisely how many calories are in a Panera everything bagel allows you to make informed decisions about your diet. The fresh, in-cafe version contains 290 calories, while the retail version has fewer calories at 240. The main takeaways are to be mindful of the significant carbohydrate and sodium content and to pay close attention to high-calorie add-ons like cream cheese. By choosing your toppings wisely, you can enjoy this flavorful breakfast treat without derailing your nutritional goals.

Panera Bread provides detailed nutritional information on its website for all menu items.

Frequently Asked Questions

The primary reason for the calorie difference is the change in serving size and weight between the two products. The bagels baked fresh in Panera cafes are generally larger and have slightly different ingredient proportions than the smaller, pre-packaged versions sold in grocery stores.

Adding cream cheese significantly increases the overall calorie, fat, and saturated fat content. For example, a small 2 oz serving of plain cream cheese can add over 200 calories to your bagel.

With 10 grams of protein per bagel, it provides a moderate amount but is not considered a high-protein meal on its own. It should be paired with other protein sources for a more balanced diet.

The in-cafe everything bagel has a high carbohydrate content of 58 grams, while the retail version has 47 grams. This provides a significant energy boost but can also cause a rapid spike in blood sugar.

The in-cafe version contains a considerable 560 mg of sodium, which is about 24% of the Daily Value for a standard 2,000-calorie diet. This is an important consideration for anyone managing their salt intake.

No, both the in-cafe and retail versions of the everything bagel are relatively low in sugar, with only 4 to 6 grams, respectively.

For a lower-calorie alternative, consider the Sprouted Grain Bagel Flat, which has only 160 calories and significantly fewer carbs than the traditional everything bagel.