Ham, Egg & Cheese on Cinnamon Crunch Bagel
Nutrition Facts
Total Calories
640
Protein
27g
Sodium
870mg
Protein Power Rating
Saturated Fat
12g
Breakfast Customizer
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Use Egg Whites
Health Hack: -40 Cal
Optional Breakfast Sauces
Dietitian Rating
Protein Power Score
Consider adding extra egg whites to boost protein density.
Real-time Calories
640
Protein Efficiency
4.2%
640 cal
Calories
27g
Protein
22g
Fat
870mg
Sodium
Base Nutritional Breakdown
Calories
640
Total Fat
22g
Saturated Fat
12g
Cholesterol
300mg
Sodium
870mg
Total Carbs
84g
Fiber
2g
Protein
27g
Dietitian's Verdict
✅ Smart Choice When...
- Taste Multiplier: If you love sweet-and-savory (like a McGriddle), this is the ultimate Panera version.
⚠️ Watch Out For...
- Sugar Bomb: 33g of sugar is nearly your entire daily recommended limit for added sugars in one sandwich.
- Calorie Dense: At 640 calories and only 2g of fiber, you are consuming a lot of energy with low satiety.
Morning Hacks 💡
"The LDL Hack: Swap to Egg Whites instantly to reduce cholesterol, but the real health hack here is to choose an Asiago bagel instead to save 30g of sugar."
Burn It Off — Activity Equivalents
130 min
Walking
60 min
Running
80 min
Cycling
70 min
Swimming
160 min
Yoga
90 min
Weight Training
Based on an average adult weight of 150 lbs. Activity impact varies by muscle mass & intensity.
Common Questions
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