Panera Jalapeño Cheddar Bagel
Nutrition Calculator
300 calories · 13g protein · Build your perfect bagel with toppings and see real-time nutrition facts.
WARNING: HIGH SODIUM
750mg Sodium
That is 33% of your entire Daily Value. Avoid pairing this with high-sodium spreads or soups (like the Broccoli Cheddar).
Nutrition Facts at a Glance
Calories
300
15% Daily Value
Total Fat
3g
4% Daily Value
Sat. Fat
1.5g
8% Daily Value
Cholesterol
5mg
2% Daily Value
Sodium
750mg
33% Daily Value
Total Carbs
56g
20% Daily Value
Fiber
2g
7% Daily Value
Sugars
4g
Protein
13g
26% 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
300 cal
Bagel: 300 cal
Toppings: +0 cal
3g
Fat
56g
Carbs
13g
Protein
750mg
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 56g total carbs (54g net), the Jalapeño Cheddar Bagel is heavily restrictive against ketosis standards.
High Protein
GOOD CHOICEAt 13g of protein, this is the second-highest protein bagel on Panera's menu (behind the Asiago). The cheese crust provides excellent satiety.
Sodium Watch
HIGHAt 750mg, this bagel is extremely salty. Adding standard Plain Cream Cheese (135mg) brings your breakfast up to almost 900mg.
🔥 Burn It Off — Activity Equivalents
61 min
Walking
3.5 mph
28 min
Running
6 mph
38 min
Cycling
moderate
33 min
Swimming
laps
75 min
Yoga
flow
42 min
Weight Training
moderate
🩺 Dietitian's Take: When to Eat It & When to Skip It
✅ When It's a Smart Choice
- Satiety seekers: The 13g of protein from the cheddar cheese crust makes this bagel significantly more filling than a Plain or Blueberry Bagel.
- Hangover cure: The combination of sodium (750mg) for electrolyte replacement, carbs (56g) for energy, and a slight spicy kick is highly effective.
⚠️ When to Consider Alternatives
- Hypertension diets: Do NOT order this if you are watching your blood pressure. 750mg of sodium before adding any spreads or meats is massive.
- Soup pairings: Never pair this (750mg sodium) with a cup of Broccoli Cheddar Soup (990mg sodium). You will consume 75% of your daily limit in one meal.
💡 Smart Ordering Hacks
- Avocado over Cream Cheese: Use our interactive calculator to swap cream cheese for avocado. Avocado saves you 100 calories and adds healthy fats while neutralizing the spicy jalapeño flavor.
- Scooped Trick: Toggling the 'Scooped' option saves you ~45 calories by hollowing out the starchy middle while preserving the cheesy, spicy crust.
❓ Frequently Asked Questions
How many calories are in a Jalapeño Cheddar Bagel?▼
The Jalapeño Cheddar Bagel contains 300 calories per bagel. It ranks as a moderate-calorie savory option compared to the lighter Plain Bagel (280) and heavier Asiago Bagel (320).
Is the Jalapeño Cheddar Bagel spicy?▼
It has a mild kick. The jalapeño bits baked into the cheese crust offer a tangy, pickled warmth, but it is not overwhelmingly hot.
How much protein is in the Jalapeño Cheddar Bagel?▼
Thanks to the cheddar cheese baked onto the crust, it boasts 13 grams of protein — an excellent figure that will help curb mid-morning hunger.
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