Panera Bread Plain Bagel: Calories & Nutrition
Per serving (113g (4.0 oz)). Source: Panera Bread USA Nutrition Facts, March 2026.
The Panera Bread Plain Bagel is a classic breakfast staple, boiled and then baked for a chewy interior and lightly crisp exterior. At 280 calories with 10g of protein, it provides a solid foundation for a morning meal or a simple snack. The bagel weighs 113g and has a mild, slightly malty flavor that pairs well with cream cheese, butter, or sandwich fillings. Panera bakes their bagels fresh in-store daily, which sets them apart from many pre-packaged grocery store options.
Full Nutrition Breakdown
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 280 | 14% |
| Protein | 10g | 20% |
| Carbohydrates | 57g | 21% |
| Fat | 1g | 1% |
| Fiber | 2g | 7% |
| Sugar | 4g | 8% |
| Sodium | 410mg | 18% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
What's in a Panera Bread Plain Bagel?
Calorie and macro contribution of each ingredient.
| Ingredient | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| High-Gluten Bread Flour | 195 | 7g | 40g | 1g |
| Water and Malt Syrup | 30 | 0g | 7g | 0g |
| Yeast and Sugar | 25 | 1g | 5g | 0g |
| Salt and Dough Conditioner | 5 | 0g | 1g | 0g |
| Cornmeal (dusting) | 25 | 2g | 4g | 0g |
Daily Intake
14% of a 2,000-calorie diet. 1720 calories remaining.
Burn Off 280 Cal
Estimates for a 70 kg (154 lb) person. See all activities
Make It at Home: Plain Bagel Recipe
A homemade version of the Panera Bread Plain Bagel with similar nutrition and flavor.
Ingredients
- •500g (4 cups) high-gluten bread flour, plus extra for dusting
- •300ml (1 1/4 cups) warm water (about 38C / 100F)
- •2 tablespoons malt syrup (or barley malt extract)
- •2 teaspoons instant yeast
- •1 tablespoon granulated sugar
- •2 teaspoons salt
- •Cornmeal for dusting the baking sheet
- •4 liters (1 gallon) water for boiling
- •1 tablespoon malt syrup for the boiling water
Instructions
- 1
In a large bowl, combine the bread flour, instant yeast, sugar, and salt. Add the warm water and 2 tablespoons of malt syrup. Stir until a shaggy dough forms.
- 2
Turn the dough out onto a lightly floured surface and knead for 10 to 12 minutes until the dough is smooth, firm, and elastic. Bagel dough should be stiffer than regular bread dough.
- 3
Divide the dough into 8 equal pieces (about 100g / 3.5 oz each). Roll each piece into a smooth ball. Poke your thumb through the center and stretch the hole to about 5cm (2 inches) in diameter. Place the shaped bagels on a cornmeal-dusted baking sheet.
- 4
Cover the bagels with a damp towel and let them rest at room temperature for 20 minutes. They should puff up only slightly.
- 5
Preheat the oven to 220C (425F). Bring 4 liters (1 gallon) of water to a rolling boil in a large pot and add 1 tablespoon of malt syrup.
- 6
Boil the bagels 2 or 3 at a time for 60 seconds per side, flipping once with a slotted spoon. Place the boiled bagels back on the cornmeal-dusted baking sheet.
- 7
Bake for 20 to 25 minutes, rotating the pan halfway through, until the bagels are deep golden brown. Let them cool on a wire rack for at least 10 minutes before slicing.
Similar Dishes
Frequently Asked Questions
How many calories are in a Panera plain bagel?
A Panera Bread Plain Bagel contains 280 calories, with 10g of protein, 57g of carbohydrates, and just 1g of fat. The sodium content is 410mg. It is one of the lower-calorie bread options at Panera compared to the sourdough bread bowl (550 calories) or a full baguette serving.
Is a Panera bagel healthier than a cream cheese bagel?
The plain bagel by itself is 280 calories with only 1g of fat. Adding a standard portion of cream cheese (2 tablespoons) adds approximately 100 calories and 9g of fat, bringing the total to about 380 calories. For a lighter topping, try a thin spread of butter (about 50 calories) or use the bagel as a sandwich base with turkey and vegetables.
How does a Panera bagel compare to a grocery store bagel?
Panera bagels are baked fresh daily in-store, which gives them a chewier texture and slightly crispier crust compared to mass-produced grocery store bagels. Nutritionally, they are similar to most standard-sized plain bagels, which typically range from 250 to 300 calories. Panera bagels tend to be on the larger side, which accounts for the slightly higher calorie count compared to smaller deli-style bagels.
What is the best low-calorie way to eat a Panera bagel?
The plain bagel (280 cal) is already low in fat. To keep the meal light, pair it with a side of fresh fruit or a cup of Panera's seasonal greens soup. If you prefer a spread, ask for a light smear of cream cheese instead of a full portion to save about 50 calories. Alternatively, use the bagel as a breakfast sandwich base with egg whites and spinach for added protein without excessive calories.
Track Your Own Plain Bagel
Restaurant portions vary. Snap a photo of your actual plain bagel and CaloBurner will calculate the exact calories and macros for your serving.
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