Understanding Your Breakfast: How many calories does a bagel have with cream cheese?

October 6, 2025 •

4 min read

According to nutrition data, a medium plain bagel combined with two tablespoons of regular cream cheese can contain around 380 to 400 calories. This guide will break down the components and help you understand how many calories does a bagel have with cream cheese, enabling you to make more informed dietary choices.

Quick Summary

The total calories in a bagel with cream cheese depend on bagel size and type, plus the kind and amount of cream cheese used. A standard combo averages 380-400 calories, but options like whole wheat bagels and lighter spreads can significantly lower this count.

Key Points

Standard Calorie Count: A medium plain bagel with two tablespoons of regular cream cheese contains approximately 380 to 402 calories.
Factors Impacting Calories: Total calories are influenced by bagel size (larger deli bagels have more), bagel type (flavored varieties often have added sugar), and cream cheese variety (full-fat vs. low-fat or whipped).
Portion Control is Key: Many individuals use more than a standard serving of cream cheese, which can significantly increase the total calories and fat content.
Healthier Spread Swaps: Lower-calorie and higher-protein alternatives to traditional cream cheese include whipped cream cheese, blended cottage cheese, hummus, or mashed avocado.
Consider Your Bagel Choice: Opting for a smaller or whole-wheat bagel can increase fiber intake and reduce overall calories.
Mindful Eating: Enjoying a bagel with cream cheese in moderation and making strategic swaps are key to including it in a balanced diet.

A bagel with cream cheese is a popular and satisfying breakfast or snack, but its nutritional profile can vary widely depending on the ingredients. Understanding the calorie count requires looking at the components individually: the bagel and the cream cheese. While a standard combination offers a significant energy boost, there are many ways to modify this classic to better suit your dietary needs.

The Core Calorie Count: Breaking Down a Bagel and Cream Cheese

To determine the total caloric intake, it's essential to consider the base ingredients. A medium plain bagel, roughly 4-5 inches in diameter, typically has a calorie count between 270 and 300 calories. A standard serving of regular cream cheese is two tablespoons. Nutritionix reports that two tablespoons of cream cheese add approximately 102 calories.

Medium Plain Bagel: 270-300 calories
2 Tbsp Regular Cream Cheese: 102 calories
Estimated Total: ~380-402 calories

It is important to remember that this is an estimation for a standard portion. As we will explore, larger bagels, different cream cheese varieties, and portion sizes can dramatically change this number.

Factors Influencing the Total Calorie Count

The final calorie count of your bagel and cream cheese is not set in stone. Many variables can cause it to fluctuate. These include:

Bagel Type and Size

Bagels have grown in size over the decades. A bagel that is now considered 'medium' was once 'large'. Today, an oversized, deli-style bagel can contain over 400 calories on its own. The type of flour and ingredients also plays a role. A multigrain bagel often contains similar calories to a plain one, while sweeter varieties like cinnamon raisin or blueberry often have added sugar, increasing the count.

Cream Cheese Variety

Not all cream cheese is created equal. The fat and sugar content vary significantly among different types. For instance, low-fat (Neufchatel) and whipped cream cheese options offer a lower calorie alternative. Conversely, sweetened fruit-flavored spreads can add extra calories from sugar.

The "Schmear" Effect: Portion Size Matters

Many people, especially at delis, use far more than the standard two-tablespoon serving. A generously applied "schmear" can be as much as half a cup, dramatically increasing the calorie and fat content. Being mindful of your portion size is one of the most effective ways to manage your caloric intake.

Healthier Alternatives and Smart Swaps

If you love your bagel but are looking to reduce the calories and fat, there are many simple swaps you can make without sacrificing flavor. Here are some healthier alternatives for both the bagel and the spread:

Bagel Alternatives:

Smaller Bagels: Opt for a mini or smaller-sized bagel to instantly reduce calories.
Whole Wheat Bagels: While not necessarily lower in calories, whole wheat varieties offer more dietary fiber, which aids digestion and promotes a feeling of fullness.
Bagel Thins: These thinner versions of bagels are specifically designed for a lighter option and can contain significantly fewer calories.

Spread Alternatives:

Whipped or Light Cream Cheese: These varieties have fewer calories and fat per serving than regular cream cheese.
Greek Yogurt 'Cream Cheese': Blended plain Greek yogurt can mimic the creamy texture of cream cheese while providing more protein and less fat.
Hummus: A savory, protein-packed alternative that adds fiber and can be flavored with herbs.
Avocado Mash: A great source of heart-healthy fats and fiber. Season with salt, pepper, and a squeeze of lemon for a satisfying spread.
Cottage Cheese: Blended until smooth, cottage cheese is a high-protein, low-fat alternative.

Comparison Table: Bagel and Spread Options


Combination	Bagel Type	Spread Type	Serving Size	Estimated Calories	Estimated Fat	Estimated Protein
Classic	Plain	Regular Cream Cheese	1 medium bagel + 2 tbsp	~380	~12g	~12g
Lighter Choice	Plain	Whipped Cream Cheese	1 medium bagel + 2 tbsp	~340	~7g	~12g
High Protein	Whole Wheat	Blended Cottage Cheese	1 medium bagel + 1/2 cup blended	~400	~6g	~24g
Plant-Based	Plain	Hummus	1 medium bagel + 2 tbsp	~350	~6g	~15g

Conclusion: Making Mindful Decisions

Knowing how many calories does a bagel have with cream cheese is the first step toward making more mindful choices. The total calorie count is not a fixed number and is highly dependent on the bagel's size and type, as well as the portion and variety of cream cheese. By opting for a smaller bagel, a lower-fat spread, or a high-protein alternative like hummus or cottage cheese, you can enjoy this classic breakfast item while better aligning it with your dietary goals. For comprehensive nutrition information on various foods, reliable sources such as WebMD provide extensive data on dietary choices.

Remember, a balanced and nutritious diet is not about cutting out all your favorite foods. It's about making educated adjustments that allow you to enjoy them in moderation as part of a healthy lifestyle. Your morning bagel can be a delicious and satisfying part of your routine with a few simple tweaks.

Frequently Asked Questions

A medium plain bagel contains around 270-300 calories, and two tablespoons of regular cream cheese add approximately 102 calories, totaling roughly 380-402 calories for the combination.

Yes, bagel sizes vary significantly. Modern deli bagels are often much larger than standard medium sizes and can contain over 400 calories on their own, while mini bagels are a lower-calorie option.

Yes, opting for whipped, low-fat (Neufchatel), or fat-free cream cheese can reduce the calorie count per serving. For example, two tablespoons of whipped cream cheese often contain around 50 calories.

A generous "schmear" at a bagel shop or deli can be much larger than a standard two-tablespoon serving and can add hundreds of extra calories, similar to a second meal.

Healthy and high-protein alternatives include blended cottage cheese, hummus, or Greek yogurt. These options provide a creamy texture with added nutritional benefits.

While the calorie count may be similar, a whole wheat bagel is often a healthier choice due to its higher fiber content, which promotes better digestion and keeps you feeling fuller for longer.

To boost nutrition, try using a whole-wheat bagel, opting for a low-fat spread, and adding fresh vegetable toppings like spinach, tomatoes, or cucumbers.

The calorie difference in flavored cream cheeses can vary. While some savory flavors have a similar calorie count to plain, sweeter varieties with added fruit or sugar will likely have a higher calorie and sugar count.