Panera Everything 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
1.5g
2% Daily Value
Sat. Fat
0g
Cholesterol
0mg
Sodium
560mg
24% Daily Value
Total Carbs
58g
21% Daily Value
Fiber
2g
7% Daily Value
Sugars
4g
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
1.5g
Fat
58g
Carbs
10g
Protein
560mg
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 58g total carbs (56g net), the Everything Bagel flour base immediately disqualifies it from a ketogenic state.
High Protein
LOW PROTEINWith 10g of protein, it's a solid plant-based foundation. It acts perfectly as a savory base for high-protein breakfast sandwiches (eggs and bacon).
Sodium Watch
MODERATE560mg of sodium (24% DV) is moderately high for a plain baked good. The salt baked into the topping adds to the dough's baseline sodium, so be careful adding salty meats.
🔥 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
- The Ultimate Sandwich Base: Its deeply savory garlic/onion profile makes it the absolute best carrier for scrambled eggs (90 cal, 8g protein).
- Low-sugar breakfast: With only 4g of sugar, you bypass the morning insulin spikes associated with the chocolate/cinnamon variants.
⚠️ When to Consider Alternatives
- Blood pressure diets: Be mindful that the Everything Bagel has 560mg sodium natively. Pair carefully.
- Keto or low-carb dieters: 58g carbs is roughly double the typical daily limit for ketosis.
💡 Smart Ordering Hacks
- The Savory Boost: Instead of high-calorie, low-protein plain cream cheese, ask them to make an egg and cheese sandwich on an Everything Bagel. The protein will keep you full 3x longer.
- Scooped Hack: If you love the seedy crust but hate the carb coma, toggle 'Scooped' on the calculator! You save ~45 empty calories.
❓ Frequently Asked Questions
How many calories are in a Panera Everything Bagel?▼
The Panera Everything Bagel contains 290 calories natively per bagel. Using a standard serving of plain cream cheese (+180) puts the total at 470 calories.
What seeds and seasonings are on the Everything Bagel?▼
The classic Panera 'Everything' blend consists of sesame seeds, poppy seeds, dried garlic, dried toasted onion, and coarse salt baked into the crust.
Is the Everything Bagel healthy?▼
It offers a moderate 290 calories, very low sugar (4g), and decent protein (10g). However, its primary drawback is refined flour (58g carbs) and a moderately high sodium count (560mg) which can quickly jump if you add Chive & Onion cream cheese.
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