Bruegger's Bagels calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Bruegger's Bagels order from 97 single orders — 11 entrées, 39 breakfast items and 47 drinks — using Bruegger's Bagels' own published figures, rounded to whole calories and grams. The lightest meal-sized main is the Plain Bagel at 290 calories; the heaviest entrée, the Western Brisket Sandwich on 5 Cheese, is 790. The most protein in a complete meal under 500 is 31 g.
Source: Bruegger's Bagels nutrition guide (official), July 31, 2026 edition · Data refreshed
- 97 single orders
- 290 cal lightest main
- 31g protein in a meal under 500
- 200–1,500 cal cap range
As of September 2026, 97 Bruegger's Bagels single orders can go into a built order, and the most protein in a complete Bruegger's Bagels meal under 500 calories is 31 g (A Turkey Deli Sandwich and a 16-ounce Classic Cold Brew).
Build your Bruegger's Bagels order
Pick a cap, choose what matters, then add, swap or remove items; the total, the macros and the words to say at the counter update as you go, and the link in the address bar carries your order.
Three complete Bruegger's Bagels meals under 500 calories
Starting points for the builder — One meal-sized entrée, up to two different sides and a drink — the MinMax app's meal and the best under the cap, drink included (water only where no published drink fits; the lightest meal takes a zero-calorie drink, or water).
Most protein
- Turkey Deli Sandwich450 cal · 30g
- Classic Cold Brew (16 oz)10 cal · 1g
460 of 500 cal · 31 g protein
What to say at the counter: “A Turkey Deli Sandwich and a 16-ounce Classic Cold Brew — 460 cal, 31 g protein.”
Get it at the nearest Bruegger's Bagels →Most filling
- Turkey Deli Sandwich450 cal · 30g
- Classic Cold Brew (16 oz)10 cal · 1g
460 of 500 cal · 31 g protein
What to say at the counter: “A Turkey Deli Sandwich and a 16-ounce Classic Cold Brew — 460 cal, 31 g protein.”
Get it at the nearest Bruegger's Bagels →Lightest
- Garden Veggie Deli Sandwich360 cal · 12g
- Brewed Iced Tea0 cal · 0g
360 of 500 cal · 12 g protein
What to say at the counter: “A Garden Veggie Deli Sandwich and a Brewed Iced Tea — 360 cal, 12 g protein.”
Get it at the nearest Bruegger's Bagels →The 20 lightest meal-sized mains at Bruegger's Bagels
Meal-sized entrées and breakfast mains (at least 150 calories or 10 g protein), lightest first — the mains the builder builds on at a tight cap; sides and drinks are added in the builder. Every Bruegger's Bagels item is in the full table on the Bruegger's Bagels calories page and in /data/brueggers-bagels.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Plain Bagel | 290 | 11g |
| Whole Wheat Bagel | 290 | 12g |
| Pumpernickel Bagel | 300 | 11g |
| Pumpkin Bagel (limited time) | 300 | 11g |
| Blueberry Bagel | 310 | 10g |
| Cinnamon Raisin Bagel | 310 | 11g |
| Onion Bagel | 310 | 11g |
| Asiago Parmesan Bagel | 320 | 14g |
| Everything Bagel | 330 | 12g |
| Everything Whole Wheat Bagel | 330 | 13g |
| Poppy Seed Bagel | 330 | 12g |
| Rosemary Olive Oil Bagel | 340 | 11g |
| Maple French Toast Gourmet Bagel | 350 | 10g |
| Five Cheese Gourmet Bagel | 360 | 16g |
| Garden Veggie Deli Sandwich | 360 | 12g |
| Cheese Egg White Sandwich | 380 | 20g |
| Cinnamon Sugar Bagel | 380 | 11g |
| Pastrami Deli Sandwich | 380 | 19g |
| Sesame Bagel | 380 | 14g |
| Cheesy Hash Brown Gourmet Bagel | 390 | 13g |
Eat at Bruegger's Bagels without blowing your cap
MinMax finds the best Bruegger's Bagels meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at Bruegger's Bagels
- Bruegger's Bagels calories & nutrition (114 items listed)
- Bruegger's Bagels under 300 calories (48 orders)
- Bruegger's Bagels under 400 calories (67 orders)
- Bruegger's Bagels under 500 calories (77 orders)
- Bruegger's Bagels under 600 calories (86 orders)
- High-protein Bruegger's Bagels orders (15 items)
Calculators at other chains
The same builder at 3 other chains, or compare every chain on fast food under 500 calories.