All 12 Panera BagelsCompared
Side-by-side nutrition breakdown of every Panera bagel. Sorted by calories, protein, sodium, and more — so you can choose the best one for your diet.
Full Nutrition Comparison Table
All values per single bagel serving. Click any bagel for its detailed calculator page.
| Bagel | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) | Sugar (g) | Fiber (g) |
|---|---|---|---|---|---|---|---|
| Multigrain FlatLOWEST | 180 | 3 | 32 | 7 | 460 | 1 | 3 |
| Plain | 280 | 1 | 57 | 10 | 410 | 4 | 2 |
| Salt | 280 | 1 | 57 | 10 | 1,960⚠️ | 4 | 2 |
| Blueberry | 290 | 1 | 61 | 10 | 390 | 10 | 2 |
| Everything | 290 | 1.5 | 58 | 10 | 560 | 4 | 2 |
| Poppyseed | 290 | 2 | 58 | 10 | 410 | 4 | 2 |
| Sesame | 290 | 2.5 | 58 | 11 | 410 | 4 | 2 |
| Jalapeno Cheddar | 300 | 3 | 56 | 13 | 750 | 4 | 2 |
| Asiago Cheese | 320 | 5 | 55 | 14 | 540 | 4 | 2 |
| Cinnamon Swirl & Raisin | 320 | 1.5 | 65 | 10 | 410 | 12 | 3 |
| Chocolate Chip | 330 | 5 | 60 | 10 | 370 | 12 | 2 |
| Cinnamon Crunch | 430 | 7 | 82 | 9 | 380 | 32 | 2 |
📊 Key Insights From the Data
🔥 Calorie Range
Panera bagels range from 180 calories (Multigrain Flat) to 430 calories (Cinnamon Crunch). That is a 250 calorie difference — equivalent to an entire extra meal for some diets.
💪 Protein Leaders
The Asiago Cheese and Jalapeno Cheddar bagels lead with 14g and 13g respectively. For muscle-building mornings, pair with scrambled eggs (+8g protein) to exceed 20g total.
🧂 Sodium Warning
The Salt Bagel contains 1,960mg of sodium — 85% of your entire daily recommended intake in a single bagel. If you are monitoring blood pressure, the Chocolate Chip (370mg) is the safest choice.
🍬 Hidden Sugar
The Cinnamon Crunch Bagel packs 32g of sugar — more than a Snickers bar (27g). Most other bagels contain just 4g. If you love cinnamon, the Cinnamon Swirl & Raisin (12g sugar) delivers the flavor with 60% less sugar.
Best Bagel for Your Diet
Best for Weight Loss
Multigrain Flat
At 180 cal, it is 250 fewer calories than the highest option.
🏋️Best for Muscle Building
Asiago Cheese
14g protein gives the best muscle-synthesis stimulus of any bagel.
❤️Best for Low Sodium
Chocolate Chip
Only 370mg sodium — ideal for hypertension management.
🩸Best for Diabetic-Friendly
Multigrain Flat
Just 1g sugar minimizes insulin response.
🌾Best for High Fiber
Cinnamon Swirl & Raisin
3g fiber supports digestive health and satiety.
🎯Best for Balanced
Plain
Low fat (1g), moderate calories (280), and no surprises — the reliable choice.
❓ Frequently Asked Questions
What is the healthiest bagel at Panera?▼
The Multigrain Bagel Flat is the healthiest at just 180 calories with 3g fiber and only 1g sugar. For full-size bagels, the Plain Bagel (280 cal) is the leanest.
Which Panera bagel has the most protein?▼
The Asiago Cheese Bagel leads with 14g of protein, followed by Jalapeno Cheddar (13g).
Which Panera bagel has the fewest calories?▼
The Multigrain Flat at 180 calories, then the Plain at 280 calories.
Which Panera bagel has the most sugar?▼
The Cinnamon Crunch Bagel has a staggering 32g of sugar — more than a full-size Snickers bar. The next closest are Cinnamon Swirl & Raisin (12g) and Chocolate Chip (12g).
Are Panera bagels keto-friendly?▼
No. Even the lowest-carb option (Multigrain Flat at 32g) exceeds the typical daily keto limit of 20-25g net carbs. For keto-friendly Panera options, consider salads or egg-based bowls.
Which Panera bagel has the lowest sodium?▼
The Chocolate Chip Bagel at 370mg. The Salt Bagel has the highest at 1,960mg — nearly an entire day's recommended intake.
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