Bruegger’s Nutrition Info (Calories, Vegan, Gluten-Free)

Bruegger's Bagels Menu Nutrition

Bruegger’s Bagels nutrition is better than you might give it credit for. Their bagels are made with just 5 basic ingredients and closely resemble the bagels you would make in your own home. They are still bagels, and there is a limit to how healthy wheat, water and fat can be, but the fact that there are no trans-fats, preservatives and other nasty ingredients means they are relatively healthy.

If you don’t believe us then take a look at the Bruegger’s Bagels Nutrition Table below. This contains all calories, fat and sugar, and it covers Bruegger’s bagels as well as their other menu items.

If you keep reading below this Bruegger’s Bagels Nutrition table then you will also find information on vegan options, gluten-free options and much more. In this guide you will find answers to all of the following and more:

  • How Many Calories are in a Bruegger’s Bagel?
  • How Much Fat is in a Bruegger’s Bagel?
  • Are Bruegger’s Bagels Healthy?
  • How Many Calories are in a Bruegger’s Everything Bagel?
  • Are Bruegger’s Bagels Vegan?
  • Do Bruegger’s Bagels Have a Gluten-Free Option?

Bruegger’s Menu Nutrition

Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Sugars (g)
Chicken Spaetzle Soup14052.503
Cinnamon Raisin Bagel31020010
Pumpernickel Bagel30020010
Rye Bagel3302008
Smoked Salmon on Plain Bagel Breakfast Sandwich460104.5010
Smoked Salmon on Plain Bagel Breakfast Sandwich3103.5009
Asiago Parmesan Bagel33041.507
Asiago Parmesan Softwich3604.51.5011
Bagel Bowl Bagel71993022
Blueberry Bagel31020014
Chocolate Chip Bagel3303.52018
Ciabatta Bread2500000
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Sugars (g)
Cinnamon Raisin Bagel31020010
Cinnamon Sugar Bagel32020013
Cranberry Orange Bagel31020016
Egg Bagel3102.50010
Everything Bagel3102.5007
Everything Softwich3502008
Fortified Multi-grain Bagel3402.50010
Garlic Bagel3002007
Fortified Multi-grain Bagel3402.50010
Hearty White Bread2601002
Honey Grain Bagel3102.50010
Honey Wheat Bread2803006
Jalapeno Bagel3102007
Jalapeno Bagel45093.507
Onion Bagel3002008
Plain Bagel3002007
Plain Softwich3302.50011
Poppy Bagel3102.5007
Pumpernickel Bagel30020010
Rosemary Olive Oil Bagel33060.508
Rye Bagel33020010
Salt Bagel3002007
Sesame Bagel3103007
Sesame Softwich3703.50011
Sourdough Bagel2902007
Sundried Tomato Bagel28020010
White Wrap Bread1801.5101
Whole Wheat Bagel3103.5009
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Sugars (g)
Almond Flavored Syrup9000023
Brewed Iced Tea00000
Brueggaccino Coffee4602818043
Bruegger's Chai Tea24055039
Cafe Au Lait15084.5011.3
Cafe Latte17095012.8
Cafe Mocha20995021
Cappuccino13073011.3
Caramel Flavored Syrup10000024
Caramel Flavored Syrup880.70.5015
Espresso50001.3
Hazelnut Flavored Syrup9000021
Hot Chocolate1401.51.5026
Oregon Chai Tea11700027
Regular, Herbal or Decaf Hot Tea00000
Vanilla Flavored Syrup10000025
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Sugars (g)
Classic Breakfast Wrap, with Bacon769501806
Classic Breakfast Wrap, with Ham609321205
Classic Breakfast Wrap, with Sausage729471803
Egg White & Sundried Tomato Breakfast Bagel Sandwich47913508
Egg, Cheese & Ham Breakfast Bagel Sandwich510165010
Egg, Cheese & Sausage Breakfast Bagel Sandwich649381408
Rio Grande Breakfast Wrap, with Bacon679441007
Rio Grande Breakfast Wrap, with Ham52027506
Rio Grande Breakfast Wrap, with Sausage639411104
Smoked Salmon on Plain Bagel Breakfast Sandwich460104.5010
Spinach & Cheddar Omelet on Plain Bagel Breakfast Sandwich50016607
Spinach & Cheddar Omelet on Plain Bagel Breakfast Sandwich, with Ham54917609
Spinach Cheddar & Sausage Omelet on Plain Bagel Breakfast Sandwich669311207
Western on Plain Bagel Breakfast Sandwich669349011
Spinach & Cheddar Omelet on Plain Bagel Breakfast Sandwich, with Bacon57022808
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Sugars (g)
Artichoke Pesto4540.500
Bacon Scallion Cream Cheese14012702
Basil Pesto454.50.500
Butter10011700
Chipotle Sauce100111.510
Dijon Mustard00000
Grape Jelly or Jam5000012
Honey6400017
Grape Jelly or Jam5000012
Honey Mustard450009
Honey Walnut Cream Cheese15012603
Hoseradish Mayo14013205
Hummus1106100
Jalapeno Cream Cheese14013802
Light Garden Veggie Cream Cheese906402
Light Herb Garlic Cream Cheese10063.502
Light Plain Cream Cheese1006303
Mayo100111.500
Olive Pimiento Cream Cheese14013601
Onion & Chive Cream Cheese14013802
Peanut Butter19016303
Plain Cream Cheese13011702
Smoked Salmon Cream Cheese15013602
Strawberry Cream Cheese14013702
Strawberry Jelly or Jam500000
Sundried Tomato Mayo140152.500
Sundried Tomato Spread796201
Thai Peanut Sauce452.5003
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Sugars (g)
Bake N Joy Blueberry Muffin429213.5030
Bake N Joy Cappuccino Muffin489265034
Bake N Joy Cinnamon Coffee Cake Muffin500277036
Bake N Joy Corn Muffin479233.5030
Bake N Joy Cranberry Nut Muffin429233.5029
Chocolate Chip Cookie390178032
Chocolate Chunk Brownies Bar310189026
Double Chocolate Cookie390199033
Everything Cookie380189029
Main Street Gourmet Blueberry Muffin440264.5028
Main Street Gourmet Cinnamon Muffin440233.5030
Marshmallow Chew Bar28063029
Sugar Cookie370159026
Seven Layer Bar6494323042
Toffee Almond Bar400198034
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Sugars (g)
Bacon706201
Chicken Breast14041.500
For Breakfast, Spinach & Cheddar Omelet12082.500
Ham451002
Salmon802.5100
Sausage22020800
Tarragon Chicken Salad230182.506
Tuna Salad230192.500
Turkey450001
Turkey Sausage8051.500
Whole Egg Patty For Breakfast1109201
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Sugars (g)
Balsamic Vinaigrette606102
Asian Sesame Ginger Dressing13010107
Caesar Dressing8071.501
Ranch Dressing90101.501
Red Wine Vinaigrette14014223
Romesco Red Pepper452.50.501
Spicy Peanut Dressing1109105
Strawberry Vinaigrette453004
Cafe Build Your Own Base Salad200002
Chicken Caesar Cafe Salad, with Caesar Dressing260143.503
Chicken Caesar Cafe Salad, without dressing1907202
Chicken Caesar Entree Salad, with Caesar Dressing41024705
Chicken Caesar Entree Salad, without dressing26011403
Entree Mandarin Medley Salad with Balsamic Vinaigrette450246019
Harvest Chicken Cafe Salad, with Strawberry Vinaigrette26091.5024
Harvest Chicken Cafe Salad, without Dressing21961020
Harvest Chicken Entree Salad, with Strawberry Vinaigrette400172.5031
Harvest Chicken Entree Salad, without dressing300111.5022
Mandarin Medley Cafe Salad, with Balsamic Vinaigrette260144010
Mandarin Medley Cafe Salad, without dressing20093.507
Mandarin Medley Entree Salad, without dressing340165013
Spicy Thai Peanut Chicken Cafe Salad, with Spicy Peanut Dressing25015207
Spicy Thai Peanut Chicken Cafe Salad, without dressing14061.502
Spicy Thai Peanut Chicken Entree Salad, with Spicy Peanut Dressing450274013
Spicy Thai Peanut Chicken Entree Salad, without dressing2208204
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Sugars (g)
BLT on Hearty White Bread Deli Sandwich719421008
BLT on Plain Bagel Deli Sandwich529235010
Chicken Breast on Plain Bagel Deli Sandwich54961.5027
Four Cheese & Tomato on Hearty White Bread Hot Panini629291604
Garden Veggie on Plain Bagel Deli Sandwich36020013
Garden Veggie on Wheat Bread Deli Sandwich36030013
Ham & Cheddar on Honey Wheat Bread Hot Panini599178023
Ham on Honey Wheat Bread Deli Sandwich539166012
Ham on Plain Bagel Deli Sandwich42983.5010
Herby Turkey on Sesame Bagel Signature Sandwich570154.5011
Leonardo Da Veggie on Plain Softwich Signature Sandwich560158017
Primo Pesto Chicken on Hearty White Bread Hot Panini62924903
Roast Beef on Plain Bagel Deli Sandwich4108309
Roast Beef Cheddar Melt on Honey Wheat Bread Hot Panini6792910011
Roast Beef on Hearty White Bread Deli Sandwich47914605
Roma Roast Beef on Heart White Bread Signature Sandwich749391407
Tarragon Chicken Salad on Hearty White Bread Signature Sandwich639294014
Thai Peanut Chicken on Plain Bagel Signature Sandwich579113.5017
Tomato Basil Mozzarella on Heart White Bread Hot Panini629271206
Tuna & Cheddar Melt on Honey Wheat Bread Hot Panini799441108
Tuna Salad on Hearty White Bread Deli Sandwich63930405
Tuna Salad on Plain Bagel Deli Sandwich549212.509
Turkey Chipotle Club on Honey Wheat Bread Signature Sandwich529182.5010
Turkey on Honey Wheat Bread Deli Sandwich549167010
Turkey on Plain Bagel Deli Sandwich44083.509
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Sugars (g)
Beef Chili1908303
Butternut Squash Soup24017902
Chicken Spaetzle Soup14052.503
Chicken Wild Rice Soup280221002
Fire Roasted Tomato Soup13063010
Four Cheese Broccoli Soup260201002
White Chicken Chili Soup2409002
Add-on, Capers00000
Add-on, Cheddar Cheese16012700
Add-on, Chow Mein Noodles401.5000
Add-on, Croutons703000
Add-on, Dried Cranberries6000013
Add-on, Mandarin Oranges200004
Add-on, Muenster Cheese1209600
Add-on, Pickles40000
Add-on, Pickles1008400
Add-on, Red Onions00000
Add-on, Roasted Red Peppers150002
Add-on, Sesame Seeds403.5000
Add-on, Shredded Asiago Cheese5042.500
Add-on, Swiss Cheese1008400
Add-on, Tomatoes00001

Bruegger’s Bagels Nutrition Basics

Bruegger's Menu Nutrition

As mentioned above, there are five simple ingredients in all Bruegger’s bagels. These menu items come to just 300 calories before you start adding other ingredients. That’s not too bad. And if you are concerned about your health and want to eat as healthy as possible at this chain, then take the following tips on board:

  • Go Multi-Grain: The Fortified Multi-Grain Bagel is just 340 calories in total, which means it is just 40 calories more than the Plain Bagel. However, you get much more for your money. There are an impressive 12 grams of protein here and you will also get 6 grams of fibre. If you add a little healthy fat and some vitamin-heavy herbs then this is a complete, balanced meal. Speaking of which…
  • Minerals: Things like Rosemary and Olive Oil are great additions to your bagel and you can also get a bagel infused with both of these. It may not pack as much of a protein and fiber punch as the Multi-Grain one, but there are plenty of healthy fats in here and the Rosemary is also loaded with minerals.
  • Salt: Imagine that you opt for Five Grain Everything bagel and that you add some Capers, Pickles, Roasted Red Peppers and Salmon to make it a sandwich. Seems pretty healthy right? In terms of vitamins, minerals, protein, fiber and carbs, it certainly is. But you’re also getting roughly your entire RDA of sodium. Add a little dessert or side to that and you’re going over your allowance even though you’re consuming fewer than a third of your RDA of calories.
  • Lean and Mean: Turkey is good for lean protein, as is fish. If you opt for some oily fish then you can also benefit from omega 3 and omega 6 fatty acids. If you don’t eat fish then you can get the same from flax seeds and other seeds. Sesame seeds can also be added on Bruegger’s Bagels and these have been shown to help with weight loss as the fat in these seeds is very unique.

Bruegger’s Bagels Calories

Bruegger's Menu Nutrition

Bread is very calorific, and bagels are no exception. They may be small and it may be easy to eat a lot of them, but like are like unsweetened donuts and pack just as much of a calorific punch. For instance, two Plain Bagels have more calories than 1 Big Mac. The Cinnamon Coffee Cake Muffin has about the same calories as that McDonalds menu favorite.

Two of those muffins and one of those bagels will give you more calories than a basket of 10 Chicken Wings from the Hooters menu; a Large Cheese Pizza from the Domino’s Menu; and a dozen Original Sliders from the White Castle Menu.

On the flip side, you can enjoy nearly three Plain Bagels and get the same amount of calories as you would get from a single Cinnabon Cinnamon Roll. You could also consume around four of them for the same calories as one of the many Thickburgers from the Carl’s Jr. and the Hardee’s Menu. So, while there might be more calories than you’d expect, it’s certainly not the most surprising number.

To do your own calculations, just take a look at our Bruegger’s Bagels Nutrition table above. Our Bruegger’s Bagels nutrition info can help you to keep track for your diet and will also come in handy if you use fitness and diet trackers.

Bruegger’s Bagels Vegan Options

As a vegan you have to forgo one of the biggest things on the Bruegger’s Bagels menu: the cream cheese. However, you are okay with many of their other options, making the Bruegger’s Bagels vegan menu one of the best we have covered here on Secret Menus.

You can choose spreads such as Peanut Butter, Jelly and Hummus and you can also order breads like Ciabatta, Softwiches, Seasame and the Five Grain Everything. As for the bagels themselves, minus the toppings, you can enjoy all of the following:

  • Baked Apple
  • Cinnamon Sugar and Cinnamon Raisin
  • Cranberry and Orange
  • The Everything
  • Garlic
  • Jalapeno
  • Onion
  • Poppy Seed
  • Pumpernickel
  • Pumpkin
  • Rosemary and Olive Oil
  • Sesame

You should also check with the Bruegger’s Bagels menu to see if any specials or new additions are vegan and to confirm that the ingredients you add to your bagel of choice are also vegan. The staff at Bruegger’s Bagels are usually very accommodating, both with vegans and those who have dietary restrictions as a result of allergies. Speaking of which…

Bruegger’s Bagels Gluten-Free

Celiacs out there will be glad to know that there are gluten-free options on the Bruegger’s Bagels menu. These are clearly marked with the “GF” symbol and you can also double-check with your server to make sure. To give you an idea of what you can expect before you pay a visit to your local restaurant, these are dishes that we know are gluten-free:

  • Cream Cheese: As far as we can see, most of the cream cheese sold at Bruegger’s Bagels is gluten-free. The Hummus, however, is not.
  • Lettuce Wraps: While you can’t eat any of their bagels, you can order a lettuce wrap and choose to add as many toppings as you want. You can also order a sandwich and ask for it to be wrapped in lettuce instead. This sort of thing is similar to what what you on the Del Taco menu.
  • Specials: There have been winter and summer specials that are gluten-free. You can learn more about these on our Bruegger’s Bagels Menu Prices page.

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