Bagel sandwich calories come to 464 for one regular egg sandwich on a bagel (185 g), or 251 per 100 g. Watch the filling more than the bagel. Bacon takes the total to 536 and sausage to 630. Sodium rises with them, from 808 mg to 1,111 mg.
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Egg sandwich on bagel · per 185 g
Calories
464 kcal
Protein
22 g
Carbohydrate
59 g
Fat
15.6 g
Saturated fat
6.3 g
Cholesterol
231 mg
Sodium
808 mg
Potassium
216 mg
Iron
4.8 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Bagel sandwich: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 regular (185 g)
464
22.1 g
58.8 g
15.6 g
808 mg
23%
With bacon (200 g)
536
27.4 g
58.9 g
21.1 g
1,072 mg
27%
With sausage (230 g)
630
29.5 g
60.2 g
30.1 g
1,111 mg
32%
1 mini (95 g)
238
11.4 g
30.2 g
8 g
415 mg
12%
3 × 1 regular (185 g)
1,393
66.4 g
2,425 mg
5 × 1 regular (185 g)
2,322
110.7 g
4,042 mg
The filling moves the total more than the bagel does
The bread stays about the same from one version to the next. Carbs come to 58.8 g in the plain egg sandwich, 58.9 g with bacon and 60.2 g with sausage. What changes is the layer between the halves. With bacon, the sandwich goes from 464 to 536 calories and fat climbs from 15.6 g to 21.1 g. Sausage pushes it to 630 calories and 30.1 g of fat, nearly double the fat in the egg-only version.
Size is the other lever. A mini bagel sandwich (95 g) has 238 calories, 8 g of fat and 415 mg of sodium. That is 12% of a day's calories, against 23% for the regular one. If you want the taste with about half the load, the mini is the simplest swap. It still gives you 11.4 g of protein.
Doubling up adds up fast. Two regular sandwiches come to 929 calories and 1,617 mg of sodium. Three reach 1,393 calories, so a hungry weekend breakfast of seconds can cost more than many full dinners. Five, a typical office platter share for a small group, total 2,322 calories.
Half the calories come from the bagel's carbs
Carbs supply 51% of the calories, fat 30% and protein 19%. Per 100 g that works out to 31.8 g of carbs, 8.4 g of fat and 12 g of protein. The bagel is the energy base here. The egg and cheese add the protein and most of the fat.
The protein is a real strength. One regular sandwich delivers 22.1 g, which is 44% of the daily value. The bacon version reaches 27.4 g (55%) and the sausage version 29.5 g (59%). Few grab-and-go breakfasts give you that much protein in one item, which helps explain why it keeps people full into late morning.
Fiber is the weak spot. A regular sandwich has just 1.7 g, against a daily value of 28 g, because most bagels are made from refined flour. Sugars sit at 9.9 g per sandwich, mostly from the dough itself rather than any sweet topping. A whole wheat bagel, like the Kroger ham and cheddar version listed below, is one way to nudge the fiber up.
Sodium is the row to watch
One regular egg bagel sandwich carries 808 mg of sodium, or 35% of the daily value, in a single morning item. The salt comes from every layer: the bagel, the cheese and any cured meat. Add bacon and it reaches 1,072 mg, which is 47%. Sausage takes it to 1,111 mg, 48% of the day.
Per 100 g the sandwich holds 437 mg of sodium, more than many dinner entrees. If you watch sodium, this is the number that matters more than calories. Picking the plain egg version over the meat ones saves a few hundred milligrams with no change in bread or portion.
Two other rows deserve a glance. Cholesterol comes to 125 mg per 100 g, mostly from the egg, against a daily value of 300 mg. Saturated fat is 3.4 g per 100 g with a daily value of 20 g, and it climbs with cheese, bacon and sausage. Neither makes the sandwich off limits, but both add up if the rest of the day leans on the same foods.
Build the rest of the day around a salty, low-fiber breakfast
Treat the bagel sandwich as a full meal, not a snack. At 464 calories it covers breakfast on its own, so a large latte or pastry on the side turns it into something closer to a lunch-sized total. Water, black coffee or plain tea keep the number where it is.
Pair it with what it lacks. Fruit adds the fiber and potassium the sandwich is short on, since it has only 117 mg of potassium per 100 g against a daily value of 4700 mg. Later meals with vegetables, beans or whole grains balance the low fiber, and lighter lunches on sodium make up for the morning's 35%.
Packaged versions from Jimmy Dean, Target and Kroger vary with the filling, so check the brand table above for the one you buy. Homemade gives you the most control: one egg, one slice of cheese and a mini bagel keep it compact. If you'd rather not weigh anything, BodyPal can log the sandwich from a photo.
How does bagel sandwich compare?
Here is how a bagel sandwich stacks up against three deli favorites, per 100 g and per usual serving.
Verdict: For the fewest calories pick the BLT sandwich at 243 per sandwich or the club at 289, and the club also leads on protein with 15.1 g per 100 g. The Reuben is the heaviest at 606 calories and 688 mg of sodium per 100 g, so the egg bagel sandwich at 464 sits in the middle and earns its place with protein.
Most popular bagel sandwich brands in the United States
4Kroger Sliced Ham With Cheddar Cheese & Bacon Whole Wheat Bagel Sandwich1 sandwich · 99 g222 kcal
Packaged sandwiches come in smaller sizes, from 99 g to 212 g, so one pack reads lower than the 185 g regular above. Source: manufacturer labels / USDA FoodData Central.
Bagel sandwich FAQs
How many calories are in a bagel sandwich?
A regular egg and cheese bagel sandwich (185 g) is about 464 calories. With bacon it is 536 calories for a 200 g sandwich.
Is a bagel sandwich good for weight loss?
A regular one is 464 calories with 22.1 g of protein, while the mini size is 238 calories at 95 g.
Bagel sandwich vs Reuben sandwich: which has more calories?
Per 100 g the egg bagel sandwich has 251 calories and a Reuben sandwich 282.
How much protein is in a bagel sandwich?
A 185 g bagel sandwich has 22.1 g of protein, 58.9 g of carbs and 15.6 g of fat.
How many calories are in a bagel sandwich with bacon?
A bacon, egg and cheese bagel sandwich (200 g) has 536 calories. It gives 27.4 g of protein and 21.1 g of fat, and its 1,072 mg of sodium is 47% of the daily value.
How many calories are in a sausage, egg and cheese bagel sandwich?
A sausage, egg and cheese bagel sandwich (230 g) has 630 calories, 32% of a day's calories. It carries 30.1 g of fat and 29.5 g of protein, the highest of both among the versions here.
How many calories are in a mini bagel sandwich?
A mini bagel sandwich (95 g) has 238 calories, about half a regular one. You still get 11.4 g of protein, with 8 g of fat and 415 mg of sodium.
How much sodium is in a bagel sandwich?
A regular egg bagel sandwich has 808 mg of sodium, 35% of the daily value. Bacon raises it to 1,072 mg and sausage to 1,111 mg, so the filling matters a lot.
How many calories are in two bagel sandwiches?
Two regular egg bagel sandwiches come to 929 calories. They provide 44.3 g of protein and 1,617 mg of sodium, which is a large share of a day's sodium in one meal.
