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Last updated: Aug 9, 2026

Bruegger's

Onion Bagel

Bagels & BreadsPopular

Bruegger's Onion Bagel is carb-leaning, with about 83% of macro calories from carb. Each serving has 310 calories, 11g protein, 63g carbs, and 1g fat, making it a lighter restaurant option to compare with larger meals.

4.2 oz

Serving Size

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310

Calories

Per serving

11 g

Protein

63 g

Carbs

1 g

Fat

Nutrition Facts

Amount per serving

Calories310 kcal

% Daily Value*

Total Fat 1 g1%

Saturated Fat 0 g0%

Trans Fat 0 g—

Cholesterol 0 mg0%

Sodium 610 mg27%

Total Carbohydrate 63 g23%

Dietary Fiber 2 g7%

Total Sugars 6 g—

Protein 11 g22%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

310

kcal

Protein11 g (14%)

Carbs63 g (83%)

Fat1 g (3%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density3.5/10

14% of macro calories come from protein.

Satiety index8.7/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate78 min walk

About 31 minutes of running for these calories.

Key Nutrients

Protein 11 g22%

Fiber 2 g7%

Sodium 610 mg27%

Sugars 6 g—

Saturated Fat 0 g0%

How we calculate these values

Diet Compatibility

High protein3.5/10 protein density from 11g protein and 310 calories.No

Lower carb63g carbs per serving.No

Low fat1g total fat per serving.Yes

High sugar6g total sugars per serving.No

High sodium610mg sodium per serving.No

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Similar Items in Bagels & Breads

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Asiago Parmesan Bagel320 kcal · 14 g protein

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Onion Bagel has 275 more calories than 1 Egg White and 5g more protein. Compare

Onion Bagel has 230 more calories than 1 Whole Egg and 5g more protein. Compare

1 Egg White35 kcal · 6 g protein1 Whole Egg80 kcal · 6 g protein2 Egg White70 kcal · 12 g protein2 Whole Eggs160 kcal · 13 g proteinAdd Syrup50 kcal · 0 g proteinAlmond Flavored Syrup90 kcal · 0 g protein

Compare with 1 Egg White

Onion Bagel Compared With Nearby Items

Compared with Asiago Parmesan Bagel, another Bagels & Breads item at Bruegger's, Onion Bagel has 10 fewer calories than it and 3g less protein than it. That makes this page useful for deciding between nearby menu choices, not just reading a raw nutrition label.

Data Source and Methodology

Nutrition values for Onion Bagel are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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