Manhattan Bagel calorie calculator: build an order under your cap
Set a calorie cap from 200 to 1,500 and build a Manhattan Bagel order from 45 single orders — 41 entrées, 3 sides and 1 breakfast item — using Manhattan Bagel's own published figures, rounded to whole calories and grams. The lightest meal-sized main is the Thintastic Turkey (at select locations) at 350 calories; the heaviest entrée, the Breakfast Burrito (at select locations), is 1,070. The most protein in a complete meal under 500 is 36 g.
Source: Manhattan Bagel nutrition guide (official), August 11, 2025 edition · Data refreshed
- 45 single orders
- 350 cal lightest main
- 36g protein in a meal under 500
- 200–1,500 cal cap range
As of October 2026, 45 Manhattan Bagel single orders can go into a built order, and the most protein in a complete Manhattan Bagel meal under 500 calories is 36 g (A Cuban and a water (at select locations: Cuban)).
Build your Manhattan Bagel 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 Manhattan Bagel 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
- Cuban (at select locations)500 cal · 36g
- Water0 cal
500 of 500 cal · 36 g protein
What to say at the counter: “A Cuban and a water — 500 cal, 36 g protein.”
Get it at the nearest Manhattan Bagel →Most filling
- Cuban (at select locations)500 cal · 36g
- Water0 cal
500 of 500 cal · 36 g protein
What to say at the counter: “A Cuban and a water — 500 cal, 36 g protein.”
Get it at the nearest Manhattan Bagel →Lightest
- Thintastic Turkey (at select locations)350 cal · 24g
- Water0 cal
350 of 500 cal · 24 g protein
What to say at the counter: “A Thintastic Turkey and a water — 350 cal, 24 g protein.”
Get it at the nearest Manhattan Bagel →The 20 lightest meal-sized mains at Manhattan Bagel
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 Manhattan Bagel item is in the full table on the Manhattan Bagel calories page and in /data/manhattan-bagel.json (each row carries its role and id).
| Item | Calories | Protein |
|---|---|---|
| Thintastic Turkey (at select locations) | 350 | 24g |
| Classic Light (at select locations) | 380 | 27g |
| Thintastic Avocado BLT (at select locations) | 450 | 12g |
| Avocado Veg Out | 470 | 17g |
| Egg Salad Sandwich (at select locations) | 480 | 21g |
| Cuban (at select locations) | 500 | 36g |
| BLT on Multigrain Bread | 510 | 18g |
| Empire State Club | 510 | 26g |
| Avocado Egg White | 520 | 24g |
| Original Bagel Classic with Bacon on a Plain Bagel | 540 | 28g |
| Original Bagel Classic with Ham on a Plain Bagel | 540 | 31g |
| Original Bagel Classic with Turkey Bacon on a Plain Bagel | 540 | 26g |
| Santa Fe Egg White Wrap | 540 | 25g |
| White Albacore Tuna Wrap (at select locations) | 540 | 23g |
| Ellis Island Hot Pastrami | 560 | 36g |
| Original Bagel Classic with Turkey Sausage on a Plain Bagel | 570 | 29g |
| Ham & Swiss on a Sesame Bagel | 580 | 36g |
| Village Veggie Wrap (at select locations) | 580 | 12g |
| White Albacore Tuna on a Sesame Bagel | 580 | 28g |
| Chicken Melt (at select locations) | 590 | 43g |
Eat at Manhattan Bagel without blowing your cap
MinMax finds the best Manhattan Bagel 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 Manhattan Bagel
- Manhattan Bagel calories & nutrition (118 items listed)
- Manhattan Bagel under 500 calories (10 orders)
- Manhattan Bagel under 600 calories (25 orders)
- High-protein Manhattan Bagel orders (21 items)
Calculators at other chains
The same builder at 3 other chains, or compare every chain on fast food under 500 calories.