Einstein Bros. Bagels under 400 calories: 32 orders, ranked
Of the 71 single orders we track at Einstein Bros. Bagels, 32 come in at or under 400 calories — 45%. The most protein in one item under 400 is the Ham & Swiss Egg White Sandwich on Plain Bagel, 26 g for 400 calories; the most filling by protein and fiber per calorie is the Ham & Swiss Egg White Sandwich on Plain Bagel (26 g protein, 2 g fiber, 400 cal). 3 entrées fit under 400; 38 do not.
Source: Einstein Bros. Bagels nutrition guide (official), August 26, 2026 edition · Data refreshed
- 32 orders under 400
- 26g most protein in one item
- 26g protein in a full meal
- 38 entrées over 400
As of September 2026, 32 of the 71 Einstein Bros. Bagels single orders we track come in at or under 400 calories, and the most protein in a complete Einstein Bros. Bagels meal under 400 is 26 g (A Ham & Swiss Egg White Sandwich on Plain Bagel and a water).
Three complete Einstein Bros. Bagels meals under 400 calories
Under 400, the most-protein meal is built on the Ham & Swiss Egg White Sandwich on Plain Bagel (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.
Most protein
- Ham & Swiss Egg White Sandwich on Plain Bagel400 cal · 26g
- Water0 cal
400 of 400 cal · 26 g protein
What to say at the counter: “A Ham & Swiss Egg White Sandwich on Plain Bagel and a water — 400 cal, 26 g protein.”
Get it at the nearest Einstein Bros. Bagels →Most filling
- Ham & Swiss Egg White Sandwich on Plain Bagel400 cal · 26g
- Water0 cal
400 of 400 cal · 26 g protein
What to say at the counter: “A Ham & Swiss Egg White Sandwich on Plain Bagel and a water — 400 cal, 26 g protein.”
Get it at the nearest Einstein Bros. Bagels →Lightest
- Cheddar Cheese Egg White Sandwich on Plain Bagel360 cal · 20g
- Water0 cal
360 of 400 cal · 20 g protein
What to say at the counter: “A Cheddar Cheese Egg White Sandwich on Plain Bagel and a water — 360 cal, 20 g protein.”
Get it at the nearest Einstein Bros. Bagels →Build your own Einstein Bros. Bagels order under 400 calories → Swap any item, add a side, share the link.
Every Einstein Bros. 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 280 calories and 3 of the 32 are entrées. Figures as Einstein Bros. Bagels published them, rounded to whole numbers (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Ham & Swiss Egg White Sandwich on Plain Bagel | 400 | 26g | 6.5g |
| 2 | Cheddar Cheese Egg White Sandwich on Plain Bagel | 360 | 20g | 5.6g |
| 3 | Cheddar Cheese Egg Sandwich on Plain Bagel (1 Egg) | 400 | 20g | 5.0g |
| 4 | Green Chile Bagel | 390 | 18g | 4.6g |
| 5 | Six-Cheese Bagel | 360 | 16g | 4.4g |
| 6 | Spinach Florentine Bagel | 370 | 14g | 3.8g |
| 7 | Ancient Grain Bagel | 290 | 13g | 4.5g |
| 8 | Asiago Cheese Bagel | 300 | 13g | 4.3g |
| 9 | Cheddar Jalapeno Bagel | 330 | 13g | 3.9g |
| 10 | Cheesy Hash Brown Bagel | 390 | 13g | 3.3g |
| 11 | Honey Whole Wheat Bagel | 280 | 12g | 4.3g |
| 12 | Everything Bagel | 280 | 11g | 3.9g |
| 13 | Garlic Bagel | 280 | 11g | 3.9g |
| 14 | Poppy Seed Bagel | 280 | 11g | 3.9g |
| 15 | Sesame Seed Bagel | 290 | 11g | 3.8g |
| 16 | Avocado Toast | 380 | 11g | 2.9g |
| 17 | Pretzel Bagel | 260 | 10g | 3.8g |
| 18 | Plain Bagel | 270 | 10g | 3.7g |
| 19 | Pumpernickel Bagel | 270 | 10g | 3.7g |
| 20 | Chocolate Chip Bagel | 280 | 10g | 3.6g |
| 21 | Cinnamon Raisin Bagel | 280 | 10g | 3.6g |
| 22 | Onion Bagel | 280 | 10g | 3.6g |
| 23 | Cinnamon Sugar Bagel | 300 | 10g | 3.3g |
| 24 | Maple French Toast Gourmet Bagel | 360 | 10g | 2.8g |
| 25 | Ancient Grain Thin Bagel | 190 | 9g | 4.7g |
| 26 | Honey Whole Wheat Thin Bagel | 200 | 9g | 4.5g |
| 27 | Blueberry Bagel | 280 | 9g | 3.2g |
| 28 | Cranberry Bagel | 310 | 9g | 2.9g |
| 29 | Everything Thin Bagel | 200 | 8g | 4.0g |
| 30 | Twice Baked Hash Brown | 170 | 7g | 4.1g |
| 31 | Plain Thin Bagel | 200 | 7g | 3.5g |
| 32 | Sea Salt Potato Chips | 150 | 2g | 1.3g |
What 400 calories buys at Einstein Bros. Bagels
Going from 300 to 400 calories adds 11 orders: Cranberry Bagel (310), Cheddar Jalapeno Bagel (330), Cheddar Cheese Egg White Sandwich on Plain Bagel (360), Maple French Toast Gourmet Bagel (360), Six-Cheese Bagel (360), Spinach Florentine Bagel (370), Avocado Toast (380) and Cheesy Hash Brown Bagel (390) and 3 more.
What doesn't fit under 400
38 of 41 Einstein Bros. Bagels entrées are over 400 calories; the lightest of them, the Avocado Veg Out on Sesame Bagel, misses by 10 calories at 410. With more room, see Einstein Bros. Bagels under 500. Tighter budget: Einstein Bros. Bagels under 300. Closest misses: Avocado Veg Out on Sesame Bagel (410), Bacon & Cheddar Egg White Sandwich on Plain Bagel (430), Bacon Avocado Tomato on Plain Thin Bagel (Egg White) (440), Bacon & Cheddar Egg Sandwich on Plain Bagel (1 Egg) (450) and Garden Avocado on Everything Bagel (Egg White) (450).
Eat at Einstein Bros. Bagels without blowing your cap
MinMax finds the best Einstein Bros. 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 Einstein Bros. Bagels
- Einstein Bros. Bagels calories & nutrition (79 items listed)
- Einstein Bros. Bagels under 300 calories (21 orders)
- Einstein Bros. Bagels under 500 calories (45 orders)
- Einstein Bros. Bagels under 600 calories (56 orders)
- High-protein Einstein Bros. Bagels orders (23 items)
- Einstein Bros. 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.