Bruegger's Bagels under 400 calories: 67 orders, ranked

Of the 97 single orders we track at Bruegger's Bagels, 67 come in at or under 400 calories — 69%. The most protein in one item under 400 is the Ham Deli Sandwich, 21 g for 400 calories; the most filling by protein and fiber per calorie is the Ham Deli Sandwich (21 g protein, 3 g fiber, 400 cal). 3 entrées fit under 400; 8 do not.

Source: Bruegger's Bagels nutrition guide (official), July 31, 2026 edition · Data refreshed September 15, 2026

• 67 orders under 400
• 21g most protein in one item
• 21g protein in a full meal
• 8 entrées over 400

As of September 2026, 67 of the 97 Bruegger's Bagels single orders we track come in at or under 400 calories, and the most protein in a complete Bruegger's Bagels meal under 400 is 21 g (A Ham Deli Sandwich and a Brewed Iced Tea).

Three complete Bruegger's Bagels meals under 400 calories

Under 400, the most-protein meal is built on the Ham Deli Sandwich (400 cal), which leaves 0 calories for its sides and drink. 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). All 3 differ from the meals under 300.

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Every Bruegger's Bagels order under 400 calories, ranked by protein

Single orders only — no desserts, kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 400 is 250 calories and 3 of the 67 are entrées. Figures as Bruegger's Bagels published them, rounded to whole numbers (how we check them).

What 400 calories buys at Bruegger's Bagels

Going from 300 to 400 calories adds 19 orders: Blueberry Bagel (310), Cinnamon Raisin Bagel (310), Onion Bagel (310), Asiago Parmesan Bagel (320), Everything Bagel (330), Everything Whole Wheat Bagel (330), Poppy Seed Bagel (330) and Rosemary Olive Oil Bagel (340) and 11 more.

What doesn't fit under 400

8 of 11 Bruegger's Bagels entrées are over 400 calories; the lightest of them, the Turkey Deli Sandwich, misses by 50 calories at 450. With more room, see Bruegger's Bagels under 500. Tighter budget: Bruegger's Bagels under 300. Closest misses: Turkey Deli Sandwich (450) and Brisket Deli Sandwich (490).

More at Bruegger's Bagels

• Bruegger's Bagels calories & nutrition (114 items listed)
• Bruegger's Bagels under 300 calories (48 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)
• Bruegger's Bagels calorie calculator (build an order under your cap)

Under 400 calories at other chains

The same cap at 3 other chains, or the cross-chain pillar: fast food under 400 calories.

• Skyline Chili under 400
• Panda Express under 400
• Tropical Smoothie Cafe under 400