Panera Blueberry Bagel
Nutrition Calculator
290 calories · 10g protein · Build your perfect bagel with toppings and see real-time nutrition facts.
Nutrition Facts at a Glance
Calories
290
14% Daily Value
Total Fat
1g
1% Daily Value
Sat. Fat
0g
Cholesterol
0mg
Sodium
390mg
17% Daily Value
Total Carbs
61g
22% Daily Value
Fiber
2g
7% Daily Value
Sugars
10g
Protein
10g
20% 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
290 cal
Bagel: 290 cal
Toppings: +0 cal
1g
Fat
61g
Carbs
10g
Protein
390mg
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 COMPATIBLEWith 61g of carbohydrates, the Blueberry Bagel is not keto-friendly. The dried blueberries and flour base exceed daily keto limits entirely.
High Protein
LOW PROTEINAt 10g of protein, it provides an average baseline. To make this a satiating breakfast, pair it with higher protein items like a scrambled egg or Greek yogurt.
Sodium Watch
LOWAt 390mg (17% DV), this is one of the lowest-sodium bagels on the Panera menu, making it a relatively strong choice for those monitoring blood pressure.
🔥 Burn It Off — Activity Equivalents
59 min
Walking
3.5 mph
27 min
Running
6 mph
36 min
Cycling
moderate
32 min
Swimming
laps
73 min
Yoga
flow
41 min
Weight Training
moderate
🩺 Dietitian's Take: When to Eat It & When to Skip It
✅ When It's a Smart Choice
- Pre-workout fuel: The 61g of fast-digesting carbohydrates make this an excellent source of energy 60-90 minutes before an intense workout.
- Low-sodium diets: With only 390mg of sodium, this is one of the better bread choices for hypertension management on the menu.
⚠️ When to Consider Alternatives
- Keto or low-carb dieters: 61g carbs is roughly double the typical daily limit for ketosis.
- Blood sugar watch: The 10g of sugar combined with refined flour without high fiber or fat to slow absorption may lead to a faster glucose spike.
💡 Smart Ordering Hacks
- Order it 'Scooped': Use our calculator to see the savings! Subtracting 15% takes this down to ~245 calories and lowers the sugar impact.
- Use Honey Walnut Cream Cheese: It pairs beautifully with the blueberry flavor without dramatically spiking the savory sodium count of plain cream cheese.
❓ Frequently Asked Questions
How many calories are in a Panera Blueberry Bagel?▼
A Panera Blueberry Bagel contains 290 calories by itself without any spreads. If you add plain cream cheese, the total calories increase to around 470.
Is a Panera Blueberry Bagel dairy-free?▼
Typically, traditional Panera bagels like the Blueberry Bagel do not inherently contain dairy ingredients in the dough, but there is a risk of cross-contamination in the bakery. Always check the official allergen guide.
How much sugar is in the Blueberry Bagel?▼
The Blueberry Bagel contains 10g of sugar per bagel. This comes both from the dried blueberries incorporated into the dough and added sugars in the dough mixture itself.
Is the Blueberry Bagel healthier than a Plain Bagel?▼
The two are very similar nutritionally. The Blueberry Bagel has slightly more calories (290 vs 280) and slightly more sugar (10g vs 4g) due to the fruit, but slightly less sodium (390mg vs 410mg).
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