🧪 Nutrition Facts
- Calories 500.0
- Total Fat 18.0 g
- Saturated Fat 8.0 g
- Cholesterol 235.0 mg
- Sodium 980.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 61.0 g
- Dietary Fiber 2.0 g
- Sugars 9.0 g
- Protein 25.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 500.0 calories per serving (1 sandwich (234.0g)), Panera Egg and Cheese on Bagel is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 61.0g per serving (48.2% of calories), of which 9.0g are sugars. One thing to note: a single serving contains 980.0mg of sodium (43% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Panera Egg and Cheese on Bagel — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Panera Egg and Cheese on Bagel contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 500.0 kcal | 25% |
| Total Fat | 18.0 g | 23% |
| Saturated Fat | 8.0 g | 40% |
| Cholesterol | 235.0 mg | 78% |
| Sodium | 980.0 mg | 43% ⚠️ |
| Total Carbohydrate | 61.0 g | 22% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 9.0 g | 18% |
| Protein | 25.0 g | 50% ✅ |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Panera Egg and Cheese on Bagel accounts for 25% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 48.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 500.0 calories in Panera Egg and Cheese on Bagel? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 37.8 min |
| Walking: 17 minutes per mile | 86.3 min |
| Cycling (Low Intensity) | 54.7 min |
| HIIT | 46.3 min |
| Shadowboxing | 51.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Panera Egg and Cheese on Bagel
Is Panera Egg and Cheese on Bagel good for weight loss?
At 500 calories per sandwich, this is a moderate-calorie breakfast option, but the high sodium content (980mg) means it may cause water retention that masks fat loss progress. The decent protein-to-calorie ratio helps with satiety, though the refined bagel contributes empty carbs that won't keep you full long-term.
Is Panera Egg and Cheese on Bagel good for muscle building?
With 25g of protein and a balanced macronutrient profile, this sandwich supports muscle repair and growth when paired with strength training. The carbs help replenish glycogen stores, making it a functional post-workout or pre-workout meal.
Is Panera Egg and Cheese on Bagel good post-workout fuel?
This works reasonably well after exercise—the 25g protein supports muscle recovery, and the 61g carbs help replenish depleted glycogen stores. Pairing it with a piece of fruit or some water would round out your post-workout nutrition.
How might Panera Egg and Cheese on Bagel affect blood sugar?
The refined bagel and 9g of added sugar will cause a fairly rapid blood sugar spike, followed by a potential crash a couple hours later. The 2g of fiber and protein provide some moderation, but this isn't the steadiest option for stable energy throughout the morning.
What should I watch out for with Panera Egg and Cheese on Bagel?
The sodium level at 980mg is nearly half the daily recommended intake in a single sandwich, which is concerning if you eat other processed foods throughout the day. Saturated fat and cholesterol are also elevated, so this shouldn't be a daily habit if you're watching heart health.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
