How Many Calories Are in a Bagel with Blueberry Cream Cheese? A Comprehensive Guide

November 26, 2025 •

3 min read

Typically, a plain bagel can range from 250 to 300 calories. Adding blueberry cream cheese to the bagel can increase the caloric value, varying based on size and serving amount. This makes understanding the combined nutritional profile essential for those monitoring their diet.

Quick Summary

A bagel with blueberry cream cheese usually has between 350 to over 450 calories, dependent on bagel size and cream cheese type. Smaller bagels or using lighter cream cheese are good choices. This guide helps you understand the nutritional impact of your choices.

Key Points

Calorie Range: Calorie content typically falls between 350 and 450+ depending on portion and size.
Primary Factors: The calorie count is mainly determined by the carbs from the bagel and the fat and sugar from the cream cheese.
Size Variation: Larger bagels have significantly more calories compared to smaller bagels.
Cream Cheese Swaps: Using low-fat or whipped cream cheese can reduce calories.
Portion Control: Limiting cream cheese is essential, as a large amount can raise calories.
Healthier Approach: Choose a whole-grain bagel, reduce spread, and add fresh berries for a balanced breakfast.

Understanding the Calories in a Bagel with Blueberry Cream Cheese

The caloric content of a bagel with blueberry cream cheese varies widely, influenced by several factors. A medium-sized plain bagel averages about 280 calories, which contributes significantly to daily intake. However, the addition of cream cheese significantly impacts the total calorie count. A standard serving of full-fat blueberry cream cheese, approximately two tablespoons, adds roughly 75 calories.

Factors Affecting Calorie Count

Several elements can cause fluctuations in the calorie count:

Bagel Size: The size of the bagel significantly affects the calorie count. A larger, bakery-style bagel can contain 350 to 400 calories before any toppings are added, while smaller, store-bought bagels may contain closer to 200 calories.
Bagel Type: Blueberry bagels may have slightly more calories than plain bagels because of added sugars. Some sources show a specific blueberry bagel with cream cheese combination can reach as high as 410 calories.
Cream Cheese Type: Full-fat cream cheese is calorie-dense because of its high fat content. Low-fat or whipped varieties can reduce the calories. Some light cream cheese spreads can contain as few as 45 calories per tablespoon.
Portion Size: The amount of cream cheese is also critical. Many people use more than the standard two-tablespoon serving, which increases the calorie and fat content.

Healthier Alternatives and Modifications

Those looking to enjoy a bagel with blueberry cream cheese while maintaining a lower calorie intake can make several swaps and adjustments. These small changes can significantly impact the overall nutritional value of the breakfast.

Smart Swaps for a Lighter Breakfast

Choose Whole Grains: Select a whole-wheat or multigrain bagel over a white flour bagel. Whole-grain options are higher in fiber, which aids in satiety and digestion.
Opt for Lighter Spreads: Replace standard cream cheese with a low-fat or whipped version, or look into alternatives. Greek yogurt mixed with blueberries is a great option for protein and lower fat content. Cottage cheese is another high-protein choice.
Practice Portion Control: Consider eating half a bagel, or an open-faced bagel. This approach can substantially decrease your calorie and carbohydrate intake.
Add Nutrient-Dense Toppings: Instead of heavy cream cheese, top your bagel with fresh blueberries and a thinner layer of a healthier alternative. This adds natural sweetness and antioxidants without extra calories. A sprinkle of cinnamon is another way to add flavor with fewer calories.

Comparing Bagel and Spread Combinations


Option	Bagel Type	Spread	Calories (Approx.)	Key Difference
Standard	Medium White Bagel	2 Tbsp Regular Blueberry Cream Cheese	350-400+	High in carbs, fat, and sugar.
Mindful Swap	Medium Whole-Wheat	2 Tbsp Light Blueberry Cream Cheese	300-350+	Slightly lower calories, more fiber.
Optimal	Small Whole-Wheat	1 Tbsp Light Cream Cheese & Fresh Blueberries	250-300	Best for calorie control, plus fresh fruit nutrients.
High-Protein	Medium Whole-Wheat	2 Tbsp Greek Yogurt & Fresh Blueberries	300-350	More protein, less fat and sugar than cream cheese.

The Importance of Mindful Eating

Including a bagel with blueberry cream cheese can be part of a balanced diet. Mindful consumption is key. Considering ingredients, portion sizes, and balancing the meal with other healthy components like fruits or vegetables can make a difference. Make informed choices to enjoy favorite foods while still achieving health goals. Being aware of food choices lets you enjoy your foods without compromising your wellness goals.

Conclusion

The total calorie count for a bagel with blueberry cream cheese is not fixed, but a standard medium bagel with two tablespoons of full-fat spread can contain between 350 to over 400 calories. This depends on factors like bagel size, the cream cheese brand and type, and serving size. You can create a delicious and satisfying breakfast with a lower calorie count by selecting a smaller, whole-grain bagel, and a lighter spread, such as low-fat cream cheese or Greek yogurt with berries. Understanding the nutritional elements makes mindful decisions that align with health objectives possible.

Noom offers valuable resources on mindful eating and calorie management.

Frequently Asked Questions

A medium bagel with a standard two-tablespoon serving of regular blueberry cream cheese typically has between 350 and 400 calories, but this can vary based on brand and serving size.

Yes, but with thoughtful adjustments. Select a smaller, whole-grain bagel and use a light or whipped cream cheese. You could also eat half a bagel.

A typical serving can contain around 12-17 grams of fat, with the majority from full-fat cream cheese. Using a low-fat version can reduce this.

Mixing plain or Greek yogurt with fresh blueberries is a great alternative. It's higher in protein and lower in fat and sugar than commercial cream cheese spreads.

To reduce calories, pick a smaller or whole-grain bagel, use a low-fat spread, reduce the portion of cream cheese, or add fresh fruit and veggies instead of a sugary spread.

A standard version is often high in refined carbs, fat, and sugar, even though it can be a quick energy source. A whole-grain bagel and lighter spreads is the best approach to achieve a more healthy option.

Yes, bagel size is the biggest factor, but different types also vary. Whole-grain bagels offer more fiber, and flavors like blueberry may have added sugar and higher calorie counts.