Bruegger's Bagels under 500 calories: 77 orders, ranked

Of the 97 single orders we track at Bruegger's Bagels, 77 come in at or under 500 calories — 79%. The most protein in one item under 500 is the Turkey Deli Sandwich, 30 g for 450 calories; the most filling by protein and fiber per calorie is the Turkey Deli Sandwich (30 g protein, 3 g fiber, 450 cal). 5 entrées fit under 500; 6 do not.

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

• 77 orders under 500
• 30g most protein in one item
• 31g protein in a full meal
• 6 entrées over 500

As of September 2026, 77 of the 97 Bruegger's Bagels single orders we track come in at or under 500 calories, and the most protein in a complete Bruegger's Bagels meal under 500 is 31 g (A Turkey Deli Sandwich and a 16-ounce Classic Cold Brew).

Three complete Bruegger's Bagels meals under 500 calories

Under 500, the most-protein meal is built on the Turkey Deli Sandwich (450 cal), which leaves 50 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). The lightest meal is unchanged from under 400; the others use the extra 100 calories.

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Every Bruegger's Bagels order under 500 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 500 is 279 calories and 5 of the 77 are entrées. Figures as Bruegger's Bagels published them, rounded to whole numbers (how we check them).

What 500 calories buys at Bruegger's Bagels

Going from 400 to 500 calories adds 10 orders: Iced Caramel Macchiato (24 oz) (420), Cheese Egg Sandwich (430), Ham and Cheese Egg White Sandwich (430), Hot Caramel Macchiato (20 oz) (450), Turkey Deli Sandwich (450), Ham and Cheese Egg Sandwich (470), Turkey Sausage and Cheese Egg White Sandwich (470) and Bacon and Cheese Egg White Sandwich (490) and 2 more.

What doesn't fit under 500

6 of 11 Bruegger's Bagels entrées are over 500 calories; the lightest of them, the Leonardo Da Veggie Sandwich on Asiago Parmesan, misses by 20 calories at 520. With more room, see Bruegger's Bagels under 600. Tighter budget: Bruegger's Bagels under 400. Closest misses: Leonardo Da Veggie Sandwich on Asiago Parmesan (520), BLT Deli Sandwich (540) and Hot Pastrami Sandwich on Everything (580).

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 400 calories (67 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 500 calories at other chains

The same cap at 3 other chains, or the cross-chain pillar: fast food under 500 calories.

• Skyline Chili under 500
• Panda Express under 500
• Tropical Smoothie Cafe under 500