Pit StopBig Apple Bagels: high-protein, low-calorie picks
Here are the 223 Big Apple Bagels items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Big Apple Bagels publishes (see the source).
164 items are 400 calories or less. 4 have 30 g of protein or more. The most protein at 400 calories or less is Latte - Large (16 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Latte - Large20 oz | 250 | 16 | 25 | 10 |
| Cappuccino - Large20 fl oz | 240 | 15 | 23 | 9 |
| Asiago Melt Bagel1 bagel | 370 | 15 | 65 | 6 |
| Swiss Melt Bagel1 bagel | 370 | 15 | 64 | 6 |
| Cheddar Herb Bagel1 bagel | 340 | 14 | 57 | 7 |
| Pumpernickel Bagel1 bagel | 340 | 14 | 65 | 5 |
| Cinnamon Toast Latte - Large20 fl oz | 380 | 14 | 61 | 9 |
| Vanilla Creme Latte - Large20 fl oz | 390 | 14 | 64 | 9 |
| Latte - Medium16 oz | 200 | 13 | 20 | 8 |
| Garlic Parmesan Bagel1 bagel | 330 | 13 | 64 | 3 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hot Chocolate - Large20 oz | 550 | 19 | 88 | 15 |
| White Chocolate Mocha - Large20 fl oz | 480 | 17 | 81 | 10 |
| Hot Chocolate - Medium16 oz | 440 | 15 | 71 | 12 |
| Creme Caramel Latte - Large20 fl oz | 470 | 15 | 69 | 15 |
| Mocha - Large20 fl oz | 470 | 15 | 84 | 10 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Latte - Large20 oz | 250 | 16 | 6.4 |
| Cappuccino - Large20 fl oz | 240 | 15 | 6.2 |
| Cheddar Herb Twist1 twist | 630 | 27 | 4.3 |
| Asiago Melt Bagel1 bagel | 370 | 15 | 4.1 |
| Swiss Melt Bagel1 bagel | 370 | 15 | 4.1 |
| White Chocolate Mocha - Large20 fl oz | 480 | 17 | 3.5 |
| Hot Chocolate - Large20 oz | 550 | 19 | 3.5 |
| SweetDuet/Brewster's Peanut Butter Crunch16 fl oz | 780 | 26 | 3.3 |
| Creme Caramel Latte - Large20 fl oz | 470 | 15 | 3.2 |
| Mocha - Large20 fl oz | 470 | 15 | 3.2 |
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Questions
What item under 1,000 calories has the most protein at Big Apple Bagels?
Cheddar Herb Twist (1 twist): 27 g protein, 630 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Big Apple Bagels?
At 400 calories or less, the most protein comes from Latte - Large (20 oz): 16 g protein, 250 calories; Cappuccino - Large (20 fl oz): 15 g protein, 240 calories; Asiago Melt Bagel (1 bagel): 15 g protein, 370 calories.
Where do these Big Apple Bagels numbers come from?
From the nutrition information Big Apple Bagels publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.