Whole grain bagels are among the higher-calorie types of bagel at Panera Bread. However, because they are made from whole grains, they have more dietary fiber than any other Panera bagel variety.
Calories
A whole grain Panera bagel averages 4.5 oz. and contains 370 calories, 30 of them from fat. Other Panera bagels range from 290 to 430 calories. To save calories, many people eat only a half a bagel at one sitting, saving the other half to eat later.
Carbohydrate and Fiber
One whole grain Panera bagel contains 70 g of carbohydrate, of which 6 g is dietary fiber. No other standard variety of Panera bagel has more than 3 g of dietary fiber per bagel.
Spreads
A 2-oz. portion of regular plain cream cheese adds 180 calories to your Panera whole grain bagel, bringing the total for the bagel plus spread to 550 calories. Using 2 oz. of Panera's reduced-fat veggie cream cheese instead will reduce that total by 60 calories.
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