How many calories are in one Panera everything bagel?

November 5, 2025 •

3 min read

According to Panera Bread's official website, a single everything bagel contains 290 calories. This detailed breakdown explores exactly how many calories are in one Panera everything bagel and provides additional nutritional insights for mindful eating, highlighting the impact of toppings.

Quick Summary

A standard everything bagel from Panera contains 290 calories, including 1.5g fat, 58g carbs, and 10g protein. Nutritional information and potential additions like cream cheese are detailed.

Key Points

Calorie Count: A Panera everything bagel has 290 calories, per the official website.
Macronutrients: It contains 1.5g fat, 58g carbs, and 10g protein, with 2g of dietary fiber.
Sodium Content: The bagel is relatively high in sodium, with 560mg per serving, or nearly 25% of the average daily recommended intake.
Topping Considerations: Adding spreads like cream cheese can dramatically increase the overall calorie and fat count, sometimes doubling the calories of the bagel alone.
Healthy Alternatives: Panera offers lighter bagel options, such as the Sprouted Grain Bagel Flat, which contains only 190 calories.
Balanced Choice: Despite its calories, the everything bagel provides a solid source of carbohydrates and protein for energy.
Nutritional Consistency: Calorie and nutrient values can vary slightly between bakery-cafe bagels and 'Panera at Home' grocery bagels, so check the specific product label.

Official Panera Everything Bagel Nutrition

The Everything Bagel is a popular menu item at Panera Bread, known for its savory blend of sesame, poppy seeds, garlic, and onion. Based on the official nutrition information from Panera's website, a single everything bagel contains 290 calories. It is important to note that the nutritional content can vary slightly between locations and over time, but the 290-calorie figure serves as the most accurate benchmark.

Everything Bagel Macronutrient Breakdown

For a single Panera everything bagel, the macronutrient profile is as follows:

Total Fat: 1.5 g (0g saturated fat, 0g trans fat)
Sodium: 560 mg
Total Carbohydrates: 58 g
Dietary Fiber: 2 g
Total Sugars: 4 g
Protein: 10 g

The Calorie Impact of Toppings

While the bagel itself has a moderate calorie count, the toppings you add can significantly increase the total. Cream cheese is a common addition, but the variety you choose matters. A 2-ounce serving (about the amount you'd get from a standard container) of Plain Cream Cheese at Panera adds 180 calories and 17g of fat, while their Reduced-Fat Plain Cream Cheese adds 100 calories and 9g of fat. Spreading butter or adding other high-fat toppings can similarly escalate the final calorie count, turning a relatively low-fat bagel into a higher-fat meal.

Everything Bagel Comparison with Other Panera Bagels

To provide context for the everything bagel's nutritional profile, here is a comparison with other popular bagel choices at Panera Bread, based on publicly available data.


Panera Bagel	Calories	Protein	Carbohydrates	Fat	Sodium
Everything Bagel	290	10g	58g	1.5g	560mg
Sprouted Grain Bagel Flat	190	12g	31g	2g	340mg
Cinnamon Swirl & Raisin	320	10g	65g	1.5g	410mg
Cinnamon Crunch Bagel	430	9g	82g	7g	380mg

This table illustrates that the everything bagel is a middle-of-the-road choice in terms of calories compared to other Panera varieties. The Sprouted Grain Bagel Flat is a lower-calorie and lower-carb option, while the Cinnamon Crunch Bagel is the highest in both calories and sugar.

Considering the Everything Bagel in Your Diet

For most people, a single everything bagel from Panera can be a satisfying breakfast or snack. The 290 calories provide energy, primarily from carbohydrates, which can fuel your morning. The 10 grams of protein also contribute to a feeling of fullness. However, the high sodium content (560mg) is a key consideration, especially for individuals watching their sodium intake. A healthy adult's daily sodium recommendation is typically around 2,300mg, so this one bagel accounts for nearly a quarter of that intake.

Tips for a Healthier Panera Bagel Experience

To reduce the overall calorie, fat, or sodium count, consider these tips:

Choose Lighter Spreads: Opt for Panera's Reduced-Fat Plain Cream Cheese instead of the regular version, or use a smaller portion.
Explore Alternative Toppings: Try topping your bagel with hummus, avocado, or a light spread of fruit jam for different flavors and textures.
Go Lighter on the Side: Instead of a full-size bagel, try one of Panera's bagel flats or half a bagel to reduce the calories and carbs. The Sprouted Grain Bagel Flat is a great alternative with significantly fewer calories.

Conclusion: Making an Informed Choice

Understanding how many calories are in one Panera everything bagel empowers you to make smarter dietary decisions. With 290 calories, 1.5g of fat, and 58g of carbs, the everything bagel is a hearty but not overly indulgent choice. However, the addition of cream cheese and other spreads can quickly change the nutritional landscape of your meal. By being mindful of your additions and considering alternative toppings, you can enjoy this flavorful bagel while keeping your health goals in mind. For the most up-to-date nutritional information, it is always best to check the official Panera Bread website.

Frequently Asked Questions

A standard 2-ounce serving of Panera's Plain Cream Cheese adds 180 calories to your bagel, bringing the total to 470 calories, plus an additional 17g of fat.

While it's a source of carbohydrates and protein, the everything bagel is high in sodium and calories, especially with added toppings. For a healthier option, consider Panera's Sprouted Grain Bagel Flat, which has fewer calories and more fiber.

The everything bagel (290 calories) is a moderate option compared to others on the Panera menu. For example, the Cinnamon Crunch Bagel has 430 calories, while the Sprouted Grain Bagel Flat has only 190 calories.

No, the 'Panera at Home' pre-packaged everything bagels often have different nutritional values. For instance, some grocery versions are listed at 240 calories, compared to the 290 in-store calories.

The majority of the calories in the everything bagel come from its high carbohydrate content (58g). It is a good source of quick energy but less balanced than a meal containing more protein and fiber.

To reduce calories, you can request less cream cheese or opt for a lighter spread like avocado. Another strategy is to simply eat half the bagel and save the rest for later, or choose a lower-calorie alternative like the Sprouted Grain Bagel Flat.

Healthier topping alternatives include avocado, hummus, or sliced tomatoes. These can provide flavor and nutrients without adding as many calories or as much saturated fat as traditional cream cheese.