Panera Sesame Bagel
Nutrition Calculator
290 calories · 11g 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
2.5g
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
11g
22% 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
2.5g
Fat
58g
Carbs
11g
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 COMPATIBLEAt 58g total carbs (56g net), the Sesame Bagel's flour base is highly restrictive against ketosis standards.
High Protein
LOW PROTEINWith 11g of protein, it's a solid plant-based foundation. It acts perfectly as a savory base for high-protein breakfast sandwiches.
Sodium Watch
LOWAt 410mg, it falls comfortably into a low-sodium breakfast category, significantly outperforming the Everything or Jalapeño bagels.
🔥 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 sesame seeds to this otherwise plain-bagel base increases mouthfeel, texture, and provides trace healthy plant fats (2.5g total).
- Low-sugar breakfast: 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.
- Egg White Swap: Make an egg white breakfast sandwich on this. The savory seeds perfectly compliment the eggs for an ultra-satiating, low-sugar breakfast.
❓ Frequently Asked Questions
How many calories are in a Panera Sesame Bagel?▼
The Sesame Bagel contains 290 calories per bagel natively without spreads. Using plain cream cheese adds 180 cal, for a total of 470 calories.
Does the Sesame Bagel have more protein than the Plain Bagel?▼
Yes, slightly. The heavy coating of toasted sesame seeds adds about 1 gram of plant-based protein, bringing the total to 11g (vs 10g for Plain).
Is the Sesame Bagel healthy?▼
It offers a moderate 290 calories, very low sugar (4g), and decent protein (11g). However, its primary drawback is refined flour (58g carbs). The sesame seeds themselves are full of healthy fats and minerals.
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