Breadlike bagels are a dense versatile food. They can be eaten plain or made into a sandwich with fillings of cheese, hams, tuna or mayonnaise. Bagels themselves can be plain or in flavors such as garlic or onion.
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Onion bagels have about 78 calories per ounce. So a bagel measuring 3 inches in diameter contains about 190 calories. A 4 1/2-inch onion bagel provides 360 calories.
Regular cream cheese has 35 calories per tablespoon and 3.5 g of fat. Low-fat varieties contain fewer calories -- about 23 calories each tablespoon and 1.8 g of fat.
The total calories in a large bagel with 3 tbsp. of regular cream cheese is 465 calories. If you opt for a small bagel weighing 2.4 oz. served with 2 tbsp. of low-fat cream cheese, you will consume 236 calories. Choose a whole wheat bagel and you will increase your fiber content, which can support weight loss because fiber-rich foods help to keep you feeling full.