Panera Poppyseed 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
2g
3% Daily Value
Sat. Fat
0g
Cholesterol
0mg
Sodium
410mg
18% 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
2g
Fat
58g
Carbs
10g
Protein
410mg
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 58g total carbs (56g net), the Poppyseed Bagel's flour base is highly restrictive against ketosis standards.
High Protein
LOW PROTEINAt 10g of protein to 58g of carbs, this ratio favors a quick energy spike rather than sustained muscle-building satiety.
Sodium Watch
LOWAt 410mg, it falls comfortably into a low-sodium breakfast category, making it an excellent base to pair with a more savory, salty topping.
🔥 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 Nutty Breakfast: The addition of poppyseeds to this otherwise plain-bagel base increases mouthfeel and texture via healthy fats.
- Savory Base: With only 4g of sugar, you bypass the morning insulin spikes associated with the chocolate/cinnamon variants.
⚠️ When to Consider Alternatives
- Weight loss and fat reduction: There's very little nutritional value in 290 mostly-flour calories. You will likely feel hungry 90 minutes later.
💡 Smart Ordering Hacks
- Ask for it 'Scooped': Removing the bread interior saves about 45 empty calories and ~15% of the carbs, leaving mostly the crunchy, seeded crust.
❓ Frequently Asked Questions
How many calories are in a Panera Poppyseed Bagel?▼
The Poppyseed Bagel contains 290 calories per bagel natively without spreads. Using plain cream cheese adds 180 cal, for a total of 470 calories.
What is the poppyseed texture like?▼
The Panera Poppyseed Bagel features an enormous amount of crushed and whole poppyseeds baked into the outer layer of the bagel, providing a toasted, nutty crunch in every bite.
Does it contain more fat than a plain bagel?▼
Barely. The poppy seeds add exactly 1g of healthy fats to the overall bagel (2g total vs 1g for the plain), which is negligible.
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