Bagel with Cream Cheese: Delicious & Healthy Guide

There’s something comforting about starting your morning with a warm Bagel with Cream Cheese, soft on the inside, slightly crisp on the outside, and topped with a creamy spread. But if you’re keeping an eye on your nutrition or tracking calories, you’ve probably asked yourself: How many calories are in a Bagel with Cream Cheese?

In this guide, you’ll get a clear breakdown of calorie counts for different types and sizes, from cheddar to whole wheat, along with healthy swaps, topping ideas, and tips to enjoy your favorite breakfast without going overboard.

Quick Calorie Summary Table

*Based on full-fat cream cheese. Using low-fat cream cheese can save 20–30 calories per tablespoon.

What Goes Into a Cheese Bagel With Cream Cheese?

Breaking Down the Basics

Breaking Down the Basics of a cheese bagel with cream cheese reveals its foundation in simple yet flavorful ingredients. A cheese bagel is typically made with flour, yeast, water, sugar, and cheese, while cream cheese is created from a mix of milk, cream, and sometimes stabilizers. These ingredients contribute to its deliciously rich flavor—but also to its calorie content. This combination blends taste with indulgence, making it a popular choice.

Variations That Matter

Variations That Matter play a significant role in determining the nutritional impact of a cheese bagel with cream cheese. Not all cheese bagels or cream cheeses are created equal. Some factors that affect the total calories include:

• Bagel Type: Whole wheat, plain, or gourmet cheese bagels have different nutritional values.
• Cream Cheese Options: Full-fat, low-fat, or dairy-free varieties each add their own calorie count.
• Serving Size: A larger bagel or an extra dollop of cream cheese can significantly increase the calorie total.

Understanding these variations allows for smarter choices to suit individual dietary needs.

Calorie Count for a Standard Cheese-Bagel With Cream Cheese

The Basics of Calorie Tracking

The Basics of Calorie Tracking reveal the energy content of a classic breakfast favorite. A medium-sized cheese bagel with 2 tablespoons of full-fat cream cheese contains approximately 400 calories. If you switch to low-fat cream cheese, you can shave off around 30 calories, bringing the total to about 370 calories. Small swaps make a big difference.

Switching to low-fat cream cheese not only reduces calories but can also offer extra nutritional advantages — learn more about the healthy benefits of low-fat cream cheese.

Calories in a Cheddar Bagel with Cream Cheese

A cheddar bagel with cream cheese is a flavorful twist on the classic, but it also comes with a calorie boost compared to a plain bagel.

Medium Size (about 4–4.5 inches in diameter)

• Cheddar bagel: ~320 calories
• 2 tablespoons full-fat cream cheese: ~100 calories
  Total: ~420 calories

Large Size (5 inches or more)

• Cheddar bagel: ~400 calories
• 2 tablespoons full-fat cream cheese: ~100 calories
  Total: ~500 calories

Mini Size (3 inches)

• Cheddar bagel: ~200 calories
• 1 tablespoon full-fat cream cheese: ~50 calories
  Total: ~250 calories

Comparison with a Plain Bagel
On average, a plain medium bagel with full-fat cream cheese contains around 400 calories. The cheddar version adds roughly 20–40 extra calories due to the cheese baked into the dough.

If you’re watching your calorie intake, you can opt for low-fat cream cheese or reduce the spread to cut about 30–50 calories from any size.

Factors That Affect Calorie Count

1. Bagel Size: A mini bagel may contain around 200 calories, while a large bagel can exceed 400 calories.
2. Cheese Content: Extra cheese baked into the bagel can add 50–100 calories.
3. Cream Cheese Amount: Doubling your spread means doubling the calories.
4. Toppings: Popular additions like smoked salmon, avocado, or jam will further increase the calorie total.

Calories in Different Types of Bagels with Cream Cheese

Not all bagels are created equal. The type and size of your bagel, along with the amount of cream cheese, can make a big difference in the total calories.

Whole Wheat Bagel with Cream Cheese

• Whole wheat bagels generally contain slightly fewer calories than plain white bagels, and they offer more fiber.
• Medium size (4–4.5 inches) with 2 tablespoons full-fat cream cheese: ~390 calories

Mini Bagel with Cream Cheese

• A smaller portion means fewer calories, making it a good choice for those watching their intake.
• Mini size (3 inches) with 1 tablespoon full-fat cream cheese: ~250 calories

Large Bagel with Cream Cheese

• Larger bagels pack more dough and more calories, especially if topped generously.
• Large size (5 inches or more) with 2 tablespoons full-fat cream cheese: ~500 calories

*Based on full-fat cream cheese. Using low-fat cream cheese can save 20–30 calories per tablespoon

How to Make a Lower-Calorie Bagel With Cream Cheese

If you love cheese bagels but want to manage your calorie intake, don’t worry—you can still enjoy this classic treat. Small adjustments to your recipe or choice of ingredients can make a big difference.

Recipe for a Healthier Bagel

Here’s a simple recipe for a lighter version of your favorite cheese bagel with cream cheese:

Ingredients

• 1 whole wheat cheese bagel
• 1 tablespoon low-fat cream cheese
• Optional: A sprinkle of chives or a slice of tomato

Instructions

1. Toast the bagel to your liking.
2. Spread 1 tablespoon of low-fat cream cheese evenly over each half.
3. Add your favorite low-calorie toppings for extra flavor.

Is a Bagel with Cream Cheese a Healthy Choice?

A bagel with cream cheese can be part of a balanced diet, but whether it’s truly “healthy” depends on the type of bagel, the kind of cream cheese, and how often you eat it. This popular breakfast delivers both benefits and drawbacks that you should keep in mind.

Benefits

• Good Source of Energy: The carbohydrates from the bagel and fats from the cream cheese provide a quick and lasting energy boost.
• Protein: Both the bagel and cream cheese contribute to your daily protein needs, helping with satiety and muscle repair.
• Calcium: Cream cheese offers a dose of calcium, which supports bone and teeth health.

Drawbacks

• Refined Carbohydrates: Most bagels are made with refined flour, which can spike blood sugar and offer little fiber.
• Saturated Fats: Full-fat cream cheese is high in saturated fat, which can impact heart health if eaten in excess.
• High Calorie Density: Large bagels and generous cream cheese portions can add up to more calories than you might expect.

The Bottom Line
If you enjoy bagels with cream cheese, moderation is key. Opt for whole wheat or smaller bagels, use low-fat or dairy-free cream cheese, and add nutrient-rich toppings like vegetables or lean protein. This way, you can enjoy the flavor and texture you love without overloading on calories or unhealthy fats.

For a deeper dive into the nutritional pros and cons, check out our full guide on whether a cream cheese bagel is a healthy choice.

Tips for Cutting Calories Without Sacrificing Flavor

You don’t have to give up your cheese bagels to stay on track with your health goals. Here are a few strategies:

1. Use Less Cream Cheese: Spread a thin layer instead of a thick one.
2. Choose a Smaller Bagel: Opt for a mini bagel to save on calories.
3. Try Alternative Spreads: Greek yogurt or avocado can replace cream cheese while adding unique flavors.
4. Go for Whole Wheat: Whole wheat bagels offer more fiber and nutrients with fewer empty calories.

Tasty Veggie Toppings

If you’re looking for more inspiration, we’ve ranked the top 3 bagel and cream cheese toppings you need to try.

1. Vegetable Toppings:

• Tomato & Basil: A classic combo of fresh tomato slices and a few leaves of basil adds a burst of freshness and flavor. You can even sprinkle some balsamic glaze for a slight tang.
• Cucumber & Dill: Thin slices of cucumber with a sprinkle of dill offer a cool and refreshing topping. It’s light and works well with low-fat cream cheese.
• Avocado & Spinach: A creamy avocado spread (or slices) paired with a few spinach leaves adds healthy fats and nutrients. This topping is a great way to make the bagel even more satisfying.
• Roasted Red Peppers & Arugula: Roasted red pepper strips combined with peppery arugula leaves offer a nice contrast of flavors and textures.

2. Herb & Spice Variations:

• Chive & Garlic: Add chopped fresh chives and a dash of garlic powder for a zesty and savory topping that enhances the cream cheese.
• Smoked Paprika & Parsley: A pinch of smoked paprika gives a hint of smokiness, while fresh parsley brightens up the flavor profile.
• Cilantro & Lime: For a fresh, tangy flavor, top your bagel with chopped cilantro and a squeeze of lime juice. This works especially well with dairy-free cream cheese options.
• Everything Bagel Seasoning: This is a quick and easy way to elevate your bagel’s flavor. It typically contains sesame seeds, poppy seeds, garlic, and onion, adding an extra layer of savory goodness.

3. Protein Boost:

• Smoked Salmon & Capers: A classic topping for bagels, smoked salmon adds richness and protein. Top it off with a few capers for a bit of briny flavor.
• Turkey or Chicken Breast: For a leaner protein option, sliced turkey or chicken breast can turn your bagel into a satisfying lunch option.
• Hard-Boiled Egg & Spinach: For a breakfast twist, top your bagel with a sliced hard-boiled egg and a few spinach leaves. Add a dash of pepper and a sprinkle of nutritional yeast for extra flavor.

4. Sweet Variations:

• Honey & Walnuts: Drizzle a little honey over your cream cheese and top with crushed walnuts for a sweet and crunchy treat. This combination works particularly well with whole wheat or oat bagels.
• Cinnamon & Apple Slices: Thin apple slices sprinkled with cinnamon and a drizzle of honey turn your bagel into a warm, cozy treat, perfect for a fall-inspired breakfast.
• Berry Compote & Almonds: A dollop of mixed berry compote and a handful of sliced almonds creates a sweet, fruity contrast to the creamy cheese, perfect for a light breakfast.

5. Creative Savory Combos:

• Pesto & Sun-Dried Tomatoes: Spread a bit of pesto on your bagel, and top with sun-dried tomatoes and a sprinkle of parmesan cheese. This brings a burst of Mediterranean flavors.
• Caramelized Onions & veal: For a more indulgent version, top with caramelized onions and crispy veal bits. This rich combination works best with a whole-grain bagel.

6. Vegan & Dairy-Free Options:

• Hummus & Veggies: Spread some hummus instead of cream cheese, and top with any veggies you like—cucumber, radishes, or bell peppers work especially well.
• Dairy-Free Cream Cheese & Nutritional Yeast: For a vegan version, pair a dairy-free cream cheese with a sprinkle of nutritional yeast for a cheesy, savory flavor without the dairy.
• Olives & Red Onion: Sliced olives and thin red onion rings offer a savory and slightly tangy flavor that pairs nicely with dairy-free cream cheese.

FAQs

Conclusion

Understanding how many calories are in a cheese bagel with cream cheese can help you make informed choices that align with your dietary goals. Whether you enjoy it as an occasional indulgence or a daily breakfast staple, small adjustments can make a big impact.

So go ahead, toast your bagel, spread your favorite cream cheese, and savor every bite. And if you’ve tried making a healthier version, share your tips and tricks in the comments below. We’d love to hear from you!

Ready to elevate your breakfast game? Try our healthier cheese bagel recipe today and start your day on a delicious note.

Last Updated on August 13, 2025 by Janelle

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Janelle

Hey, I’m Janelle — lifelong cheese lover, accidental recipe blogger, and creator of Essence Cheese. I grew up in a home where mac and cheese was a food group and cheesecake was emotional support. Now I share cheesy comfort recipes that are simple, soulful, and always satisfying. If it melts, bakes, or swirls into creaminess… I’m probably writing about it.

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