Nutrition Diet: What's the healthiest bagel at Einstein bagels?

November 5, 2025 •

4 min read

Despite their reputation as a high-carb indulgence, bagels can be a part of a healthy diet with the right choices. For those wondering what's the healthiest bagel at Einstein bagels, the answer lies not just in the type of bagel, but also in smart selections regarding spreads and toppings.

Quick Summary

This guide compares Einstein Bros. Bagels' various options to help you determine the healthiest choices. The focus is on finding bagels and toppings that are lower in calories and higher in fiber and protein.

Key Points

Choose the Bagel Thin: Opting for a Plain, Honey Whole Wheat, or Ancient Grain Bagel Thin is the best way to significantly reduce calories and carbs.
Prioritize Whole Grains: For higher fiber content, the Honey Whole Wheat bagel is a top choice, helping you feel fuller for longer.
Swap Your Spread: Replace traditional cream cheese with healthier, high-protein alternatives like hummus or avocado mash to cut down on saturated fat.
Boost with Protein: Adding eggs, smoked salmon, or lean turkey sausage to your bagel helps balance blood sugar and provides sustained energy.
Load Up on Vegetables: Pile on fresh veggies like cucumbers, tomatoes, and arugula for added fiber, vitamins, and minerals without a calorie penalty.
Practice Portion Control: An easy way to reduce calories is to go open-faced, using only half a bagel, and filling up on nutrient-dense toppings.

Bagels are a staple breakfast item, but their nutritional content can vary wildly. At Einstein Bros. Bagels, the menu offers a range of options, from classic flour-based rings to whole grain varieties and lighter 'Thins'. A truly healthy choice involves more than just picking the right base; it's about building a balanced meal with nutrient-dense additions.

The Healthiest Bagel Base Options

When navigating the Einstein Bros. menu, your first decision is the bagel base. Standard bagels are often high in refined carbohydrates and can lead to a quick spike in blood sugar. Opting for whole-grain options or smaller sizes is a crucial first step.

Plain Bagel Thin

The Plain Bagel Thin is a prime candidate for the healthiest bagel. A single thin contains significantly fewer calories and carbohydrates than a regular bagel while still satisfying the craving for that familiar chewy texture.

Calories: 190
Carbohydrates: 40g
Fiber: 1g
Protein: 7g

Honey Whole Wheat Bagel

For those who prioritize fiber, the Honey Whole Wheat bagel is an excellent choice. While it has more calories than a thin, its higher fiber content helps promote satiety and better digestive health. The 'Thintastic' version is also a great option, combining whole grains with smaller portion size.

Regular Honey Whole Wheat: 260 calories, 7g fiber
Honey Whole Wheat Bagel Thin: 190 calories, 5g fiber

Ancient Grain Bagel Thin

Another solid whole-grain alternative is the Ancient Grain Bagel Thin. It packs a variety of nutrient-rich seeds and grains, contributing to a more wholesome option than standard white flour bagels.

Calories: 190
Fiber: 5g

Comparison of Healthy Bagel Options

To help you visualize the best choices, here is a comparison table of three of the healthiest bagel bases available at Einstein Bros..


Bagel Type	Calories	Carbohydrates	Dietary Fiber	Protein	Key Health Benefit
Plain Bagel Thin	190	40g	1g	7g	Lowest calories, good for portion control
Honey Whole Wheat Bagel Thin	190	35g	5g	9g	High in fiber, whole grains
Ancient Grain Bagel Thin	190	40g	5g	7g	Rich in nutrients from multiple seeds and grains

Choosing Smart Spreads

Your choice of spread can make or break the healthiness of your bagel. A tablespoon of full-fat cream cheese can add over 100 calories and significant saturated fat. Fortunately, several healthier alternatives can still provide a satisfying, creamy texture.

Light or Reduced-Fat Cream Cheese Shmear: A good compromise, offering a similar taste with fewer calories and less fat.
Avocado Mash: Provides healthy monounsaturated fats and fiber, which helps with satiety.
Hummus: A protein-packed, creamy alternative with fiber and lower fat content.
Greek Yogurt: A high-protein, tangy spread that can be enhanced with fresh herbs or a sprinkle of everything seasoning.

Powering Up with Healthy Toppings

A bagel on its own is primarily carbohydrates, which can cause an energy crash later. Adding protein and fresh vegetables helps create a more balanced and sustained energy release.

Eggs or Egg Whites: Adding scrambled egg whites turns your bagel into a substantial, high-protein meal.
Smoked Salmon (Lox): A classic topping rich in heart-healthy omega-3 fatty acids and protein.
Fresh Veggies: Piling on cucumbers, tomatoes, arugula, or spinach adds fiber, vitamins, and a fresh crunch.
Nut Butter and Banana Slices: For a sweet yet healthy option, choose almond or peanut butter paired with fresh banana slices.

Customizing Your Order for Optimal Nutrition

Beyond the base and toppings, how you order can have a big impact.

Order a Bagel Thin

This is one of the most effective strategies for calorie control. A bagel thin has roughly 100 fewer calories than a regular-sized classic bagel.

Go Open-Faced

Using only one-half of a bagel saves you half the calories and carbs from the base, allowing you to indulge in your toppings more freely.

Ask for Lighter Spreads

Requesting a lighter shmear or opting for a healthier alternative like avocado or hummus can significantly reduce the overall fat and calorie count of your meal.

Conclusion: Building a Better Bagel

Determining what's the healthiest bagel at Einstein bagels requires a holistic approach, considering the bagel type, spreads, and additional toppings. The Plain or Honey Whole Wheat Bagel Thins are your best starting points due to their lower calories and higher fiber content, respectively. By pairing these with healthy fats from avocado or protein from eggs or salmon, and loading up on fresh vegetables, you can transform a simple bagel into a satisfying and nutritious meal that supports your health goals. It's about making mindful choices to ensure your bagel provides balanced energy, not just empty carbs.

For additional nutritional information and allergen details, always consult the official Einstein Bros. nutrition guide.

Frequently Asked Questions

The Plain Bagel Thin is typically the lowest-calorie option on the menu, containing around 190 calories.

Regular cream cheese is high in fat. Healthier options for spreads include light or reduced-fat cream cheese, hummus, or avocado mash to reduce fat and add nutrients.

Adding toppings like egg whites, smoked salmon, or lean turkey sausage is an effective way to boost the protein content and create a more balanced, filling meal.

Yes, Bagel Thins are a healthier choice because they are smaller and contain significantly fewer calories and carbohydrates than a standard-sized bagel, promoting better portion control.

For lower sugar intake, stick to savory options like the Plain, Whole Wheat, or Ancient Grain bagels, and avoid sweeter varieties such as Cinnamon Raisin or Chocolate Chip.

Choose a whole-grain bagel like the Honey Whole Wheat or Ancient Grain, and then add fibrous toppings such as avocado, spinach, or cucumbers.

Scooping out the center can reduce calories and carbs. However, it can make the meal less filling. A more balanced approach is to use a bagel thin or go open-faced and load up on protein and fiber-rich toppings.

Yes, bagels can fit into a balanced diet. The key is moderation and smart choices: focus on portion control (like a thin or half bagel), opt for whole grains, and choose healthy spreads and toppings to manage your calorie and nutrient intake.