THE NUTRITIONAL VALUE OF BAGELS WITH CREAM CHEESE
There’s no denying that a bagel with cream cheese is a perfect, simple, everyday breakfast meal. You can have it on-the-go, or as a weekend delight.
In this blog, we’ll break down the nutritional value of bagels and cream cheese. You’ll find out the average calories, fat, carbs, and protein. We’ll also discuss whether bagels with cream cheese are actually a healthy breakfast choice or not. Let’s dig in!
CALORIES IN A BAGEL
On average, one plain bagel contains:
- 250-350 calories
- 1-5g fat
- 55-65g carbs
- 10-15g protein
Bagels can range in size from 3 to 5 inches across. Larger bagels will sit at the higher end of the calorie spectrum. An everything, sesame, poppy or other flavorful bagel will also pack a bit more in the calorie department.
For example, one large plain bagel (5 inches across) contains:
- 335 calories
- 1.5g fat
- 69g carbs
- 13g protein
Whereas a smaller 3-inch whole wheat bagel may contain:
- 210 calories
- 2g fat
- 40g carbs
- 11g protein
CALORIES IN CREAM CHEESE
Cream cheese is higher in fat and calories compared to other cheese spreads. Here are the nutrition facts for a 2 tablespoon serving of regular cream cheese:
- 100 calories
- 10g fat
- 2g carbs
- 2g protein
Light or whipped cream cheese contains slightly fewer calories and fat. A 2 tablespoon serving of light cream cheese provides:
- 60 calories
- 5g fat
- 3g carbs
- 2g protein
Most people don’t stop at just 2 tablespoons of cream cheese on their bagel. You’re likely looking at 2-4 tablespoons per bagel half.
TOTAL CALORIES IN A BAGEL WITH CREAM CHEESE
Using the baseline nutrition information above, here are some estimates for total calories in a bagel with cream cheese:
- Bagel (250 calories) + 2 tbsp cream cheese (100 calories) = 350 calories
- Large bagel (335 calories) + 3 tbsp cream cheese (150 calories) = 485 calories
- Whole wheat bagel (210 calories) + 2 tbsp light cream cheese (60 calories) = 270 calories
As you can see, you’re generally looking at 350-500 calories for a standard bagel with cream cheese breakfast.
Now, these numbers can be even higher if you choose a large specialty bagel piled high with flavored cream cheese. Some of those jumbo bakery-style bagels with 4-5 tablespoons of flavored cream cheese can add up to over 700 calories!
FAT, CARBS AND PROTEIN IN BAGELS WITH CREAM CHEESE
In addition to calories, let’s look at the other nutritional stats for bagels with cream cheese:
Fat: 10-20g
Most of the fat is coming from the cream cheese. Even light cream cheese adds 5g of fat per serving.
Carbs: 60-80g
Bagels are a refined carb-heavy food, with regular varieties providing 55-65g of carbs. Whole wheat is slightly lower at 40-50g per bagel.
Protein: 15-20g
You’ll get a decent amount of protein from both the bagel and cheese spread.
IS IT HEALTHY TO EAT BAGELS WITH CREAM CHEESE FOR BREAKFAST?
While bagels with cream cheese are certainly delicious, are they actually a healthy breakfast choice? Let’s weigh the pros and cons.
Pros:
- Provides carbohydrates for energy
- Contains some protein
- Fairly low in sugar
- Vegetarian and dairy-free options available
- Easy to make ahead of time
Cons:
- High in calories and fat from the cream cheese
- Refined carbs from white flour bagels cause blood sugar spikes
- Low in nutrients and fiber compared to whole foods
- Easy to overeat large portion sizes
Bagels with cream cheese do provide carbs, protein and limited sugar. However, the high calorie and fat content along with refined flour make them more of an occasional treat than a daily healthy breakfast.
HEALTHIER WAYS TO ENJOY BAGELS
If you don’t want to give up your bagel breakfast completely, consider these healthier ways to enjoy them:
- Opt for a small or thin bagel to cut calories.
- Choose whole grain or multigrain varieties packed with fiber.
- Load up on veggies like tomatoes, onions, cucumbers instead of cheese.
- Swap cream cheese for avocado, nut butter or hummus spread.
- Drink a protein smoothie for a balanced meal.
THE BOTTOM LINE
While an occasional bagel with cream cheese hits the spot, it may not be the best choice for a regular healthy breakfast due to the high calorie, fat and refined carb content. Limit portions, pick whole grain bagels, and pile on the veggies instead of cheese whenever possible. Balancing out your bagel breakfast with protein, fiber and nutrients will keep your energy levels stable and hunger satisfied throughout the busy morning hours.