How many calories are in a bagel with cream cheese?
A medium plain bagel weighs 105 g and carries 277 calories, or 264 calories per 100 g. Spread 2 tablespoons of regular cream cheese over it and you add another 103, so the breakfast most people actually eat lands at 380 calories. The bread is the bigger half.
You'd need to walk about 55 minutes to burn the 277 calories in one medium bagel (105 g).
How long does it take to burn off 277 kcal of cream cheese bagel?
One medium bagel (105 g) is 277 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 277 kcal |
|---|---|
| Walking, brisk | 55 min |
| Cycling, moderate | 35 min |
| Swimming, moderate | 40 min |
| Jogging | 33 min |
| Weight training, moderate | 1 hr 2 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (105 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Bagel with cream cheese quick facts
- US servings, from a mini to a deli large
- How much cream cheese are you actually spreading?
- Light and fat-free cream cheese
- Wheat, multigrain and cinnamon-raisin bases
- Saturated fat and sodium are the rows to watch
- How does a bagel with cream cheese compare?
- Most popular bagel with cream cheese brands
- FAQ
Bagel with cream cheese quick facts
There is no single USDA entry for a bagel with cream cheese, so the page is built from the two records that make up the plate. The base is SR Legacy 174899, "Bagels, plain, enriched, with calcium propionate" — the record that explicitly covers onion, poppy and sesame bagels, and the only plain-bagel entry with a full nutrient set plus household sizes from mini to deli large. The spread is FNDDS 2705760, "Cream cheese, regular, plain", at 343 calories per 100 g.
The table below is the bagel by itself, which is the number to log if you eat it dry or toasted with nothing on it.
| Nutrient | Per 100 g | Per 1 medium bagel (105 g) | % Daily Value |
|---|---|---|---|
| Calories | 264 | 277 | — |
| Total fat | 1.32 g | 1.4 g | 2% |
| Saturated fat | 0.36 g | 0.4 g | 2% |
| Carbohydrate | 52.38 g | 55.0 g | 20% |
| Dietary fiber | 1.6 g | 1.7 g | 6% |
| Total sugars | 8.43 g | 8.9 g | — |
| Protein | 10.56 g | 11.1 g | 22% |
| Sodium | 422 mg | 443 mg | 19% |
% Daily Value is based on a 2,000-calorie diet.
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 →
There is no added-sugars row because USDA does not publish added sugars for this SR Legacy record. The 8.9 g of total sugars comes from the dough itself, not from a declared added-sugar figure on a label. Cholesterol is 0 mg — a plain bagel has no animal ingredients — and potassium is 112 mg, about 2% of the Daily Value.
One more thing worth knowing before you compare labels. USDA also carries a plain bagel made without calcium propionate (record 175049) at 275 calories per 100 g and 534 mg of sodium, and an FNDDS entry (2707684) with the exact same numbers as 174899. The gaps are recipe differences between bakeries, not disagreements between sources.
US servings, from a mini to a deli large
Bagel size moves the total far more than the spread does. USDA lists four diameters for this record, and the spread between the smallest and the largest is 277 calories — a whole medium bagel's worth.
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 75 kcal |
| 1 mini bagel, 2-1/2 inch | 26 g | 69 kcal |
| 1 small bagel, 3 inch | 69 g | 182 kcal |
| 1 medium bagel, 3-1/2 to 4 inch | 105 g | 277 kcal |
| 1 large bagel, 4-1/2 inch | 131 g | 346 kcal |
| Per 100 g | 100 g | 264 kcal |
Every size in that table except the 1 oz row is a USDA household measure with its own gram weight, so those calories are read straight off the record. The 1 oz row is our own arithmetic from the USDA 100 g figure, not a USDA serving.
A supermarket bagel usually matches the medium. A bagel from a New York-style shop is closer to the large, and some run past 131 g entirely, which is why weighing one on a kitchen scale is worth the ten seconds — the difference between assuming medium and actually eating large is 69 calories before anything goes on it.
How much cream cheese are you actually spreading?
Two tablespoons is the label serving, roughly 30 g, and at 343 calories per 100 g that is 103 calories. Add it to a medium bagel and the plate is 380 calories for 135 g of food. That total is our own arithmetic from the two USDA 100 g figures, since no USDA record covers the assembled item.
| Spread on one medium bagel | Amount | Spread calories | Plate total |
|---|---|---|---|
| Regular cream cheese | 2 tbsp, 30 g | 103 kcal | 380 kcal |
| Bagel-shop style spread | 1 oz, 28 g | 84 kcal | 361 kcal |
| Light cream cheese | 2 tbsp, 30 g | 79 kcal | 356 kcal |
| Fat-free cream cheese | 2 tbsp, 30 g | 32 kcal | 309 kcal |
Here is the part nobody puts on the menu board: assembled, the plate carries 11.4 g of fat, 6.3 g of saturated fat, 56.4 g of carbohydrate, 1.7 g of fiber, 10.0 g of total sugars, 12.8 g of protein and 553 mg of sodium. Those are our sums of the two USDA records, rounded once at the end.
A deli schmear is rarely two tablespoons. Two ounces of regular cream cheese is 194 calories — our own scaling of the USDA 100 g figure to 57 g — which turns the same bagel into a 471-calorie breakfast without a single extra topping.
Light and fat-free cream cheese
Light cream cheese is a smaller win than its name suggests. At 264 calories per 100 g it gives 79 calories for 2 tablespoons against 103 for regular — a saving of 24 calories, or about 6% of the plate. Fat-free is the version that actually changes the math: 105 calories per 100 g, so 32 calories for the same 30 g, and the plate drops to 309.
Whipped bagel-shop spread sits in between at 295 calories per 100 g. It feels lighter because air is whipped into it, so an ounce is 84 calories, but shops apply far more than an ounce.
Retail stuffed bagels behave differently again. USDA's Branded records for mini bagels filled with cream cheese — Bantam Bagels, T. Marzetti's classic, veggie and everything versions — all land near 270 calories per 100 g, or 100 calories for a 1.3 oz piece, because the filling is portioned by machine rather than by hand.
Wheat, multigrain and cinnamon-raisin bases
Swapping the bread does more than swapping the spread, and it buys fiber instead of just cutting calories.
| Base | Per 100 g | Typical piece | Bagel alone | With 2 tbsp regular cream cheese |
|---|---|---|---|---|
| Plain, enriched | 264 kcal | 1 medium, 105 g | 277 kcal | 380 kcal |
| Wheat | 250 kcal | 1 bagel, 98 g | 245 kcal | 348 kcal |
| Multigrain | 241 kcal | 1 piece, 81 g | 195 kcal | 298 kcal |
| Cinnamon-raisin | 274 kcal | 1 medium, 105 g | 288 kcal | 391 kcal |
The fiber gap is the real story. A plain bagel has 1.6 g per 100 g; the wheat record has 4.1 g and the multigrain record 6.2 g, so a multigrain piece delivers about 5 g of fiber against 1.7 g for the plain medium. The Dietary Guidelines put the fiber target at 28 g a day, and MyPlate asks that at least half your grains be whole.
Cinnamon-raisin is the one that goes up, not down. At 274 calories per 100 g it is denser than plain, and 55.2 g of carbohydrate per 100 g is the highest of the four, because raisins bring their own sugars into the dough.
An everything bagel needs no separate entry. USDA's plain record already covers onion, poppy and sesame toppings, so an everything bagel with cream cheese is the same 380 calories — the seeds add flavor and a pinch of salt, not calories worth logging.
Saturated fat and sodium are the rows to watch
The bagel is close to fat-free: 1.4 g of total fat and 0.4 g of saturated fat, which is 2% of the Daily Value. The cream cheese is the opposite. Two tablespoons carry 10.0 g of fat and 5.9 g of saturated fat, so the assembled plate hits 6.3 g — 32% of the 20 g Daily Value set by the FDA. The Dietary Guidelines ask that saturated fat stay under 10% of daily calories, which is about 22 g on a 2,000-calorie day. Breakfast just took more than a quarter of it.
Sodium is the quieter one. The bagel is 443 mg and the spread adds 110 mg, for 553 mg — 24% of the Daily Value, or roughly a quarter teaspoon of table salt, before lox, capers or a salted everything topping.
The credit side is protein. Assembled, the plate is 12.8 g, 26% of the Daily Value, and 11.1 g of that comes from the bagel rather than the cheese. Cream cheese is a fat food wearing a dairy name: 5.79 g of protein per 100 g against 33.49 g of fat.
If you are watching saturated fat, the swap that pays is fat-free cream cheese, which takes the plate from 6.3 g down to almost nothing. If you are watching calories, halve the bagel instead.
How does a bagel with cream cheese compare?
| Base | Per 100 g | US serving | Bagel alone |
|---|---|---|---|
| Plain bagel | 264 kcal | 1 medium, 105 g | 277 kcal |
| Wheat bagel | 250 kcal | 1 bagel, 98 g | 245 kcal |
| Multigrain bagel | 241 kcal | 1 piece, 81 g | 195 kcal |
| Cinnamon-raisin bagel | 274 kcal | 1 medium, 105 g | 288 kcal |
Our take: multigrain wins on both measures, lightest per 100 g at 241 and lightest per piece at 195, partly because USDA's piece weight for it is only 81 g. Wheat is the honest everyday compromise — 245 calories for a nearly full-size 98 g bagel with 4.1 g of fiber per 100 g. Plain is fine if you keep it to a medium and weigh the schmear. Cinnamon-raisin is the only one of the four that costs more than plain, and with cream cheese it is the heaviest of the four bases here at 391 calories.
Most popular bagel with cream cheese brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Bantam Bagels Egg Bagel Stuffed with Cheddar Cream Cheese | 270 cal |
| T. Marzetti Classic Mini Plain Bagel Stuffed with Whipped Cream Cheese | 270 cal |
| T. Marzetti Original NYC Mini Stuffed Bagels with Veggie Cream Cheese | 270 cal |
| T. Marzetti Everything Bagel Stuffed with Veggie Cream Cheese | 270 cal |
| Bagel Dots Cinnamon Raisin Bagel Filled with Cinnamon Sugar Cream Cheese | 277 cal |
| Cole's Cream Cheese Filling Plain Bagel | 263 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Bagel with cream cheese FAQs
How many calories are in a bagel with cream cheese?
380 calories for a medium bagel with 2 tablespoons of regular cream cheese: 277 from the 105 g bagel and 103 from the 30 g of spread. That total is our own arithmetic from two USDA records, because USDA does not publish a combined bagel-and-cream-cheese entry.
How many calories are in a plain bagel by itself?
277 calories for a medium 105 g bagel, straight from the USDA record. A 3-inch small bagel is 182 calories, a 4.5-inch deli large is 346, and a mini is 69. Per 100 g a plain bagel runs 264 calories and carries 10.56 g of protein.
How much cream cheese goes on one bagel?
Two tablespoons, about 30 g, is the standard serving, and that is 103 calories. Bagel shops are heavier: an ounce of whipped shop-style spread is 84 calories at 295 per 100 g, and a real deli schmear can be two ounces, or 194 calories by our own scaling. Weigh yours once.
How many calories in half a bagel with cream cheese?
190 calories for half a medium bagel with 1 tablespoon of cream cheese: 139 for the 53 g of bread and 51 for 15 g of spread. Both figures are our own scaling from the USDA 100 g numbers. Halving the bagel saves far more than switching to light cream cheese.
Does light cream cheese save many calories?
Not many: 2 tablespoons of light cream cheese is 79 calories against 103 for regular, a saving of 24. Fat-free is the real cut at 32 calories for the same 30 g, saving 71. The bigger lever is the bagel, which is 277 of the 380.
How many carbs are in a bagel with cream cheese?
56.4 g of carbohydrate for a medium bagel with 2 tablespoons of regular cream cheese, which is 20% of the Daily Value. Almost all of it, 55.0 g, is the bagel; the cream cheese adds only 1.4 g. Fiber is just 1.7 g, so a multigrain base helps.
How much protein is in a bagel with cream cheese?
12.8 g of protein, or 26% of the Daily Value, from a medium bagel plus 2 tablespoons of regular cream cheese. The bagel supplies 11.1 g of that. Cream cheese is a fat food, not a protein food, and contributes 1.7 g. Eggs or lox are what push the total higher.
Is a bagel with cream cheese a healthy breakfast?
At 380 calories it fits an ordinary breakfast, but the profile is lopsided: 6.3 g of saturated fat (32% of the Daily Value), 553 mg of sodium (24%) and only 1.7 g of fiber. A multigrain base with light cream cheese is 274 calories and about 5 g of fiber.
Similar foods
- Bagel — 277 cal per bagel
- Sesame bagel — 277 cal per medium bagel
- Bread — 75 cal per medium slice
- French Bread — 174 cal per medium slice
- Syrian Bread — 157 cal per medium pita
- Corn Muffin — 345 cal per medium muffin
Count it without the math
Point the camera at the plate and BodyPal counts the bagel and the schmear together.
