But while many of us consider a bagel with cream cheese to be an easy meal, we rarely stop and think about how many calories it contains.
A standard bagel with cream cheese contains roughly 373 calories. The bulk of those calories come from the bagel itself, which is a very dense bread. However, a big schmear of cream cheese can add a heaping of calories.
In this guide, we’ll break down how many calories are in a bagel with cream cheese.
How Many Calories Are In A Bagel With Cream Cheese?
In this section, we’ll consider the individual calorie counts that make up a bagel with cream cheese.
Bagel
The average bagel contains roughly 271 calories. This is for a standard-sized plain bagel. You can expect the calorie count to vary if you were choosing a whole grain bagel, or if you were choosing a cinnamon swirl bagel.
For this calorie count, we’ll examine a plain bagel with cream cheese.
If you were to choose a plain bagel from Einstein Bros. Bagels, it would contain 270 calories. A plain bagel from Dunkin’ Donuts, however, contains 300 calories.
And if you were to make your bagel with cream cheese at home, a plain bagel from Thomas’ contains 270 calories.
The overall calorie count of a plain bagel can vary from around 250 to 300 calories.
Cream Cheese
The next thing to consider when calculating the calories of a bagel with cream cheese is the cream cheese itself.
A tablespoon of cream cheese contains roughly 51 calories. It also contains 5 grams of fat, and most of these are saturated fats.
Cream cheese isn’t a particularly healthy topping for your bagel, but it does include some vitamins and minerals, including calcium and potassium.
However, brands such as Philadelphia suggest that one serving equals 31 grams, which is roughly 2 tablespoons.
This would double the calorie count of the standard cream cheese on your bagel, to 102 calories. (Philadelphia lists their original cream cheese as 80 calories per serving).
You can expect this slightly larger serving if you order a bagel with cream cheese. Einstein Bros. Bagels list their Plain Whipped Cream Cheese Schmear as containing 120 calories.
Dunkin’ Donuts also lists 1 unit of classic plain cream cheese as containing 120 calories. Based on the increased calorie count, we can assume these restaurants serve at least 2 tablespoons of cream cheese.
Bagel With Cream Cheese
Based on this, we can assume that a bagel with cream cheese would contain roughly 373 calories: 271 calories from the bagel and 102 calories from the cream cheese.
How To Reduce The Calories In A Bagel With Cream Cheese?
There are a few easy swaps to consider when making a bagel with cream cheese that will immediately reduce the calorie level.
Next, use a lighter hand with your cream cheese. Instead of schmearing it on as thick as possible, stick to a tablespoon serving.
You can also switch your regular bagel for a bagel thin. Thomas’ Bagel Thins contain just 110 calories per serving.
How To Make Your Bagel With Cream Cheese Healthier?
A bagel with cream cheese can be enjoyed as part of a balanced diet, but here are some methods for making your bagel a healthier choice.
Make Your Bagel With Cream Cheese At Home
One of the quickest and easiest ways to make your bagel with cream cheese healthier is to assemble it at home. For a start, you can pick healthier ingredients. But you can also control just how big a portion is.
Order a bagel with cream cheese on the go, and you can end up with a massive schmear of cream cheese. This will start to pile on the calories! When you make your bagel at home, you can use a lighter hand with the cream cheese.
It will still taste delicious, and you’ll save some calories.
Switch The Bagel
Instead of enjoying a plain bagel, switch to a wholegrain bagel. Thomas’ Whole Wheat Bagel contains 250 calories per serving, compared to the original bagel, which contains 270 calories.
Switching to a wholegrain bagel won’t always cut the calories. For example, a multigrain bagel from Dunkin’ Donuts actually contains more calories than a plain bagel (380 vs 300).
However, wholegrain bagels are made with grains that haven’t been heavily processed and broken down. They haven’t had their nutrients stripped away, so they provide more good things for the body.
Choose A Healthier Cream Cheese
An easy way to make your bagel with cream cheese healthier is to choose a reduced-fat cream cheese. This will cut down both the calorie and saturated fat content, providing you with a healthier meal.
As well as choosing a reduced fat option, use a light schmear of cream cheese. 1 tablespoon should be enough for a single bagel.
Add Some Nutritional Toppings
A bagel with cream cheese is nice enough on its own, but you can make it healthier with some carefully chosen toppings.
Top your cream cheese with some of your favorite fruits or veggies. Strawberries, blueberries, and raspberries are all delicious additions and provide plenty of nutritional benefits. Or keep it savory with cucumber, carrot, and spinach.
Can I Eat Bagels With Cream Cheese?
Yes, bagels with cream cheese can easily be part of your balanced diet. However, we recommend switching to a wholegrain bagel and a reduced-fat cream cheese, and adding some vegetables or fruits for extra nutrients.
If you enjoy a bagel with cream cheese for breakfast, consider switching to a lighter lunch. Alternatively, replace your breakfast bagel with a healthier morning meal, and enjoy a filling bagel at lunchtime.
Final Thoughts
The average bagel with cream cheese contains roughly 373 calories. Unfortunately, many of these calories come from carbohydrates and fats, instead of nutritionally dense sources.
Try making a few quick switches to cut the calories, and increase the nutrients you get from your bagel and cream cheese.
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