How many calories are in Dunkin Bagel Bites?

December 13, 2025 •

3 min read

According to the Dunkin' Donuts official nutrition information, the Stuffed Bagel Minis, which are often referred to as 'Bagel Bites,' come in two varieties, with the Plain option containing 240 calories and the Everything option containing 260 calories per two-piece serving. This makes them a popular and quick snack, but understanding the full nutritional profile is essential for those monitoring their intake.

Quick Summary

This article provides a comprehensive overview of the calorie count and nutritional information for Dunkin's Stuffed Bagel Minis, detailing the differences between the Plain and Everything flavors. It also compares these bagel bites to other popular Dunkin' menu items to help with informed snacking choices.

Key Points

Plain Stuffed Bagel Minis: A two-piece serving contains 240 calories.
Everything Stuffed Bagel Minis: A two-piece serving has 260 calories.
Fat Content: Both versions contain significant fat, with the Plain having 10g and Everything having 12g per serving.
Protein Source: They offer a moderate amount of protein (7g for Plain, 8g for Everything), which helps with satiety.
Sodium Content: Sodium levels are relatively high for a snack item, with both flavors containing around 400mg per serving.
Comparison with Other Items: The bagel bites are generally lower in calories than Dunkin's full-sized bagel sandwiches but comparable to a standard donut.
Serving Size Matters: The calorie count is for a two-piece serving, and consuming more will increase the total caloric intake.
Check Official Sources: Nutritional information can change, so check Dunkin's official website for the latest data.

Dunkin' Stuffed Bagel Minis: A Detailed Calorie Breakdown

Dunkin's Stuffed Bagel Minis, commonly known as 'Bagel Bites', offer a convenient and warm snack for customers. The cream cheese-filled delights are served in a two-piece portion, and their calorie content varies slightly based on the flavor. For those watching their caloric intake, it is important to know the specific nutritional information for each variety.

Stuffed Bagel Minis (Plain) Nutrition

The Plain variety of Dunkin's Stuffed Bagel Minis is the lower-calorie option of the two available flavors. A single two-piece serving contains:

Calories: 240
Fat: 10g, with 6g being saturated fat
Carbohydrates: 32g, with 5g being sugar
Protein: 7g
Sodium: 400mg

This breakdown shows that the Plain Stuffed Bagel Minis are a significant source of carbohydrates and fat, as is typical for a cream cheese-filled baked good. They offer a moderate amount of protein, which can help with feeling satiated.

Stuffed Bagel Minis (Everything) Nutrition

The Everything Stuffed Bagel Minis are coated in a mix of spices, which adds a slight bump to the overall calorie and fat content. A two-piece serving contains:

Calories: 260
Fat: 12g, with 7g being saturated fat
Carbohydrates: 34g
Protein: 8g
Sodium: 400mg

The main difference between the Everything and Plain varieties is the slightly higher fat, carbohydrate, and calorie count in the Everything flavor, primarily due to the added seasoning and possibly a touch more cream cheese filling to hold the seasoning. This difference is not substantial, but it is worth noting for those meticulously tracking their daily intake.

Comparing Bagel Bites to Other Dunkin' Options

When considering Dunkin's Bagel Bites as a snack or a light meal, it's helpful to compare them to other popular menu items. This context allows for a more informed decision, especially for those with specific dietary goals.


Item	Serving Size	Calories	Fat (g)	Carbs (g)	Protein (g)
Stuffed Plain Bagel Minis	2 pieces	240	10	32	7
Stuffed Everything Bagel Minis	2 pieces	260	12	34	8
Glazed Donut	1 donut	240	N/A	N/A	N/A
Everything Bagel	1 bagel (with no spread)	340	N/A	N/A	N/A
Sausage, Egg, & Cheese Bagel	1 sandwich	680	N/A	N/A	N/A

As the table shows, the Stuffed Bagel Minis are a relatively lower-calorie option compared to a full-sized bagel sandwich or even a plain bagel, depending on the cream cheese or other toppings added. They are comparable in calories to a Glazed Donut, but offer a more balanced macronutrient profile with significantly more protein.

Factors Influencing Nutritional Values

It's important to remember that these nutritional values are for the product as served without any modifications. The actual calories consumed could change based on several factors:

Serving Size: The calorie counts are based on a two-piece serving. Consuming more or less will change the total intake.
Toppings: Dunkin' serves the Stuffed Bagel Minis with cream cheese already inside. Adding any extra spreads or dips will increase the overall calories.
Preparation: The method of preparation at each store is consistent, but slight variations in portioning can occur.
Menu Changes: Fast-food companies can change their menus and nutritional information over time. For the most up-to-date information, it's always best to check the official Dunkin' website or app. This official source is typically the most reliable, though third-party sites are often very accurate.

Conclusion

Dunkin' Stuffed Bagel Minis offer a caloric footprint that is manageable for many people, especially when viewed as a snack rather than a full meal. With 240 calories for the Plain and 260 for the Everything variety per two-piece serving, they fall into a similar category as a single classic donut but provide more protein. For those seeking a higher-protein, lower-calorie breakfast, there are likely better options. However, as an occasional treat, they fit well within a balanced diet. Always be mindful of the serving size and check the most current information for the most accurate details.

Frequently Asked Questions

While not a low-calorie food, they can be part of a balanced diet when consumed in moderation. They contain a moderate amount of protein but are also high in fat, saturated fat, and sodium for their size.

A standard serving of Stuffed Bagel Minis from Dunkin' consists of two pieces.

The Everything bagel bites have slightly more calories than the Plain version. The Everything flavor is 260 calories per serving, while the Plain is 240 calories.

The Stuffed Bagel Minis are significantly lower in calories than a regular Dunkin' bagel. For example, a Plain bagel has 300 calories, and an Everything bagel has 340 calories (before adding spread), making the minis a smaller, less caloric option.

The Stuffed Bagel Minis are filled with cream cheese, which contributes to their fat and calorie content.

No, the sugar content is relatively low for a snack item. A serving of the Plain variety contains 5g of sugar.

Yes, Dunkin' provides official nutritional information on their website, typically in a downloadable PDF format, which is recommended for the most accurate and current data.