Panera Asiago Cheese Bagel
Nutrition Calculator
320 calories · 14g protein · Build your perfect bagel with toppings and see real-time nutrition facts.
Nutrition Facts at a Glance
Calories
320
16% Daily Value
Total Fat
5g
6% Daily Value
Sat. Fat
3g
15% Daily Value
Cholesterol
15mg
5% Daily Value
Sodium
540mg
23% Daily Value
Total Carbs
55g
20% Daily Value
Fiber
2g
7% Daily Value
Sugars
4g
Protein
14g
28% Daily Value
* Percent Daily Values based on a 2,000 calorie diet.
🧈 Build Your Bagel — Topping Calculator
Make it "Scooped", test light vs regular spreads, and toggle toppings on and off to see your exact customized nutrition.
SPREAD AMOUNT
Your Custom Bagel
320 cal
Bagel: 320 cal
Toppings: +0 cal
5g
Fat
55g
Carbs
14g
Protein
540mg
Sodium
📊 How Does It Compare? All Panera Bagels
| Bagel | Cal | Fat(g) | Carbs(g) | Protein(g) | Sodium(mg) | Sugar(g) |
|---|---|---|---|---|---|---|
| Asiago Cheese | 320 | 5 | 55 | 14 | 540 | 4 |
| Blueberry | 290 | 1 | 61 | 10 | 390 | 10 |
| Chocolate Chip | 330 | 5 | 60 | 10 | 370 | 12 |
| Cinnamon Crunch | 430 | 7 | 82 | 9 | 380 | 32 |
| Cinnamon Swirl & Raisin | 320 | 1.5 | 65 | 10 | 410 | 12 |
| Everything | 290 | 1.5 | 58 | 10 | 560 | 4 |
| Jalapeno Cheddar | 300 | 3 | 56 | 13 | 750 | 4 |
| Multigrain Flat | 180 | 3 | 32 | 7 | 460 | 1 |
| Plain | 280 | 1 | 57 | 10 | 410 | 4 |
| Poppyseed | 290 | 2 | 58 | 10 | 410 | 4 |
| Salt | 280 | 1 | 57 | 10 | 1960 | 4 |
| Sesame | 290 | 2.5 | 58 | 11 | 410 | 4 |
🏷️ Diet Compatibility Verdicts
Keto Diet
NOT COMPATIBLEAt 55g carbs (53g net), this bagel exceeds the entire daily keto carb limit in a single item. For a keto-friendly Panera breakfast, try ordering eggs and sausage without the bread.
High Protein
GOOD CHOICEAt 14g protein, this is a very high-protein bagel item. Add a scrambled egg (+8g) to hit 22g protein for muscle maintenance or satiety.
Sodium Watch
MODERATE540mg sodium (23% DV) is moderate. However, adding cream cheese (+135mg) could push your meal higher. Monitor if watching blood pressure.
🔥 Burn It Off — Activity Equivalents
65 min
Walking
3.5 mph
30 min
Running
6 mph
40 min
Cycling
moderate
35 min
Swimming
laps
80 min
Yoga
flow
45 min
Weight Training
moderate
🩺 Dietitian's Take: When to Eat It & When to Skip It
✅ When It's a Smart Choice
- Active mornings: If you're heading to a workout or a physically active day, the 55g carbs provide sustained fuel.
- Protein priority: At 14g, it's the best protein-per-bagel ratio at Panera. Pair with an egg for 22g total.
- Moderate eaters: Splitting the bagel in half with a side of fruit keeps it balanced at ~160 cal per half.
⚠️ When to Consider Alternatives
- Calorie-restricted diets: At 320 cal (bare), it can climb to 500+ with cream cheese. Consider the Multigrain Flat (180 cal) instead.
- Low-sodium diets: 540mg before toppings is significant. The Plain Bagel has 130mg less sodium.
- Keto/low-carb: 55g carbs makes this a full-day's worth of carbs for keto dieters.
💡 Smart Ordering Hacks
- Ask for it toasted, no cream cheese: The melted asiago adds flavor without the 130–180 extra cal from spreads.
- Ask for it 'Scooped': Removing the bread interior saves about 15% of the calories and carbs.
- Order 'Light Cream Cheese': Our calculator now supports this! It halves the spread calories to +90.
- Boost protein affordably: Add a scrambled egg (+90 cal, +8g protein) instead of bacon (+130 cal, +5g protein).
❓ Frequently Asked Questions
How many calories are in a Panera Asiago Cheese Bagel?▼
A Panera Asiago Cheese Bagel contains 320 calories per bagel. This includes 50 calories from fat. Adding cream cheese will add 130–180 additional calories depending on the variety.
Is a Panera Asiago Cheese Bagel healthy?▼
It depends on your dietary goals. With 14g of protein, it's one of the highest-protein bagels at Panera. However, it contains 55g of carbs and 540mg of sodium (23% DV). As part of a balanced diet, it can be enjoyed in moderation — especially without heavy cream cheese toppings.
How many carbs are in a Panera Asiago Cheese Bagel?▼
The Asiago Cheese Bagel contains 55g of total carbohydrates, including 2g of dietary fiber and 4g of sugars. This makes it a moderate-carb option compared to the Cinnamon Crunch Bagel which has 82g carbs.
What is the healthiest bagel at Panera?▼
The Multigrain Bagel Flat is the healthiest option at just 180 calories with 3g fiber and only 1g sugar. Among full-size bagels, the Plain Bagel (280 cal) and Asiago Cheese Bagel (320 cal with 14g protein) are strong choices depending on whether you prioritize low calories or higher protein.
How many calories is an Asiago Cheese Bagel with cream cheese?▼
With plain cream cheese (1.75 oz container, regular smear), the total comes to 500 calories. Using our custom "Light Smear" trick saves 90 calories. The most calorie-conscious option is the Reduced Fat Honey Walnut at 460 total calories (regular spread).
Is the Panera Asiago Cheese Bagel keto-friendly?▼
No. With 55g of total carbohydrates and 53g of net carbs, it far exceeds the typical 20–25g daily carb limit for keto. For a low-carb Panera breakfast, consider ordering egg bites, a salad, or a breakfast sandwich without the bread.
How much protein does a Panera Asiago Cheese Bagel have?▼
The Asiago Cheese Bagel has 14g of protein per bagel — the highest protein count among all Panera bagels. Adding a scrambled egg (+8g) brings the total to 22g, making it a solid protein-forward breakfast.
How does the Asiago Bagel compare to a plain bagel at Panera?▼
The Asiago Cheese Bagel has 40 more calories (320 vs 280), 4g more fat, and 4g more protein than the Plain Bagel. It also has higher sodium (540mg vs 410mg) due to the cheese. The trade-off is better flavor and more protein for a modest calorie increase.
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