How Much Protein Is in an Everything Bagel With Cream Cheese?

January 3, 2026 •

4 min read

According to nutritional data, a standard everything bagel with cream cheese contains approximately 13 to 14 grams of protein, though this can vary based on size and brand. This beloved breakfast combination might not be a protein powerhouse on its own, but its protein content can be easily modified with a few simple adjustments.

Quick Summary

The protein content of an everything bagel with cream cheese generally ranges from 9 to 14 grams per serving, with most of the protein coming from the bagel itself. The amount of cream cheese used and the size of the bagel are significant factors. Several simple topping substitutions can increase protein substantially.

Key Points

Protein Range: A typical everything bagel with cream cheese offers 9 to 14 grams of protein, but this varies with size and serving.
Bagel's Contribution: The bulk of the protein comes from the bagel itself, while the cream cheese adds a minimal amount.
Boost Protein with Toppings: Easily increase the protein by adding extras such as smoked salmon, eggs, or lean meat to the bagel.
Consider Specialty Bagels: High-protein bagel brands exist, with some options providing 19-20 grams of protein per bagel.
Cream Cheese Swap: Substitute traditional cream cheese with a higher-protein spread like Greek yogurt or cottage cheese.
High in Carbs: On its own, a standard bagel with cream cheese is a carbohydrate-heavy meal and is not a protein-dense food.
Seasoning Offers Little Protein: The 'everything' seasoning adds minimal protein but provides flavor, healthy fats, and fiber from the seeds.

Protein Breakdown: Deconstructing Your Bagel

To understand the total protein content, it's essential to look at the individual components. The protein contribution comes almost entirely from the bagel itself, while the cream cheese offers very little.

The Protein in the Everything Bagel

A typical medium-sized everything bagel, which is made from enriched flour, contains a modest but notable amount of protein. On average, a bagel alone can provide between 9 and 11 grams of protein. This comes from the wheat flour used in the dough. The 'everything' seasoning—a blend of poppy seeds, sesame seeds, dehydrated garlic, and onion—adds minimal extra protein but contributes fiber and flavor. Some larger deli-style bagels may contain slightly more, while smaller or specialty versions could have less.

The Protein in the Cream Cheese

While cream cheese adds a rich, tangy flavor and a creamy texture, it doesn't significantly boost the meal's protein. A standard tablespoon of regular cream cheese provides only about 1 gram of protein. Spreading a generous portion across your bagel, say two tablespoons, would only add around 2 grams of protein while increasing the fat and calorie count considerably. This makes cream cheese a less-than-ideal component for those seeking a high-protein breakfast.

Factors That Influence Protein Content

Beyond the basic bagel and cream cheese, several other variables can alter the overall protein count of your breakfast.

Bagel Size and Type

The most significant factor is the bagel itself. A large deli bagel will naturally contain more protein and carbohydrates than a smaller, store-bought one. For those prioritizing protein, some companies now offer specially formulated high-protein bagels. For instance, some specialty brands create bagels with ingredients like pea protein or Greek yogurt, packing 19-20 grams of protein per bagel, often with fewer carbs.

Type of Cream Cheese and Toppings

Switching from standard cream cheese to a different spread can drastically increase the protein. Using a Greek yogurt-based schmear, which is much higher in protein, or opting for low-fat cottage cheese is a fantastic swap. Additionally, the classic everything bagel serves as a versatile canvas for other, more protein-dense toppings.

Protein-Boosting Strategies for Your Bagel

Here are some simple and delicious ways to turn your everything bagel from a carb-heavy snack into a balanced, high-protein meal:

Add Smoked Salmon (Lox): A classic pairing that provides a significant protein boost and omega-3 fatty acids.
Top with Scrambled Eggs: Scrambling one or two eggs adds a substantial amount of high-quality protein to your breakfast.
Make a Turkey Sandwich: Use your everything bagel as the bread for a breakfast sandwich with lean turkey slices and a slice of cheese.
Use a Yogurt or Cottage Cheese Spread: Swap cream cheese for plain Greek yogurt or cottage cheese for a creamy, protein-packed base.
Include Avocado and Seeds: Layering mashed avocado with a sprinkle of hemp or chia seeds adds protein, healthy fats, and fiber.

Comparison Table: Standard vs. High-Protein Bagel


Metric	Standard Everything Bagel w/ Cream Cheese	High-Protein Bagel w/ Cream Cheese	Standard Everything Bagel w/ Smoked Salmon
Protein	~11-14g	~19-20g	~20-25g
Calories	~350-480	~150-300	~400-500
Carbohydrates	High (~50-60g)	Lower (~20g)	High (~50-60g)
Fat	Moderate (~10-15g)	Low (~1g)	Low-to-Moderate
Key Benefit	Quick energy source	Significant protein boost	Balanced macros

Making a More Balanced Choice

While a standard everything bagel with cream cheese is a popular and satisfying breakfast, it's worth noting its limitations as a balanced meal. The carbohydrate content is typically very high, and the protein-to-carb ratio can lead to a quick energy spike followed by a crash. By implementing the simple topping swaps and considering high-protein bagel options, you can create a breakfast that provides sustained energy and better satiety.

For those on specific diets, such as a low-carb or high-protein regimen, the standard version may not be the best choice. However, as demonstrated, the versatility of a bagel allows for significant nutritional customization. The high-protein, lower-carb bagel options available today prove that you can still enjoy the texture and flavor of a bagel while aligning with your dietary goals.

Conclusion

In summary, an everything bagel with cream cheese provides a modest amount of protein, ranging from 9 to 14 grams, with most of it coming from the bagel itself. The cream cheese adds very little protein. However, the versatility of this breakfast item means you can easily increase its protein content by opting for a high-protein bagel base or adding protein-rich toppings like smoked salmon, eggs, or cottage cheese. By making these simple nutritional upgrades, you can transform a basic bagel into a more balanced and satiating meal to power you through your day.

Visit WebMD for more information on the nutritional content of bagels and other breakfast foods.

Frequently Asked Questions

While it does contain some protein (typically 9-14g), it is not considered a high-protein food. Its macronutrient profile is predominantly carbohydrates and fat.

A medium-sized everything bagel typically contains 9-11 grams of protein before any toppings are added, derived mainly from the enriched wheat flour.

To increase protein, use a high-protein bagel base, swap cream cheese for Greek yogurt or cottage cheese, or add toppings like eggs, smoked salmon, or lean turkey.

High-protein alternatives include using plain Greek yogurt, low-fat cottage cheese, or specially formulated high-protein cream cheese spreads.

No, everything bagel seasoning adds minimal protein. It is a blend of seeds and spices that primarily contributes flavor, healthy fats, and fiber.

Yes, specialty brands offer everything bagels made with ingredients like pea protein or Greek yogurt, which can contain 19-20 grams of protein per bagel.

Store-bought bagels are often smaller and may have fewer calories and a more transparent nutritional label. However, the overall nutritional profile depends heavily on the specific size and ingredients.

For a more balanced breakfast, top your everything bagel with scrambled eggs and avocado or use it as a base for a sandwich with smoked salmon and red onion.