Manhattan Bagel under 500 calories: 10 orders, ranked

Of the 45 single orders we track at Manhattan Bagel, 10 come in at or under 500 calories — 22%. The most protein in one item under 500 is the Cuban (at select locations), 36 g for 500 calories; the most filling by protein and fiber per calorie is the Cuban (at select locations) (36 g protein, 4 g fiber, 500 cal). 6 entrées fit under 500; 35 do not.

Source: Manhattan Bagel nutrition guide (official), August 11, 2025 edition · Data refreshed October 18, 2026

• 10 orders under 500
• 36g most protein in one item
• 36g protein in a full meal
• 35 entrées over 500

As of October 2026, 10 of the 45 Manhattan Bagel single orders we track come in at or under 500 calories, and the most protein in a complete Manhattan Bagel meal under 500 is 36 g (A Cuban and a water (at select locations: Cuban)).

Three complete Manhattan Bagel meals under 500 calories

Under 500, the most-protein meal is built on the Cuban (at select locations) (500 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).

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Every Manhattan Bagel 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 395 calories and 6 of the 10 are entrées. Figures as Manhattan Bagel published them, rounded to whole numbers (how we check them).

What 500 calories buys at Manhattan Bagel

The 8 lightest orders under 500: Hashbrown (140), Seasonal Fresh Fruit Salad (160), Fruit & Yogurt Parfait (190), Thintastic Turkey (at select locations) (350), Classic Light (at select locations) (380), Avocado Toast (410), Thintastic Avocado BLT (at select locations) (450) and Avocado Veg Out (470).

What doesn't fit under 500

35 of 41 Manhattan Bagel entrées are over 500 calories; the lightest of them, the BLT on Multigrain Bread, misses by 10 calories at 510. With more room, see Manhattan Bagel under 600. Closest misses: BLT on Multigrain Bread (510), Empire State Club (510), Avocado Egg White (520), Original Bagel Classic with Bacon on a Plain Bagel (540) and Original Bagel Classic with Ham on a Plain Bagel (540).

More at Manhattan Bagel

• Manhattan Bagel calories & nutrition (118 items listed)
• Manhattan Bagel under 600 calories (25 orders)
• High-protein Manhattan Bagel orders (21 items)
• Manhattan Bagel 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.

• Starbucks under 500
• Paris Baguette under 500
• Tous les Jours under 500