Pit StopBruegger's Bagels: high-protein, low-calorie picks
Here are the 206 Bruegger's 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 Bruegger's Bagels publishes (see the source).
167 items are 400 calories or less. 15 have 30 g of protein or more. The most protein at 400 calories or less is Deli Sandwich, Ham (21 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Deli Sandwich, Ham1 serving (9.1 oz) | 400 | 21 | 65 | 7 |
| Egg White Sandwich, Cheese1 serving (6.6 oz) | 380 | 20 | 60 | 7 |
| Deli Sandwich, Pastrami1 serving (8 oz) | 380 | 19 | 63 | 4 |
| Five Cheese - Gourmet Bagel1 serving (4.4 oz) | 360 | 16 | 51 | 10 |
| Café Latte - 20 oz20 fl oz | 283 | 15 | 22 | 15 |
| Café Mocha - 20 oz20 fl oz | 349 | 15 | 38 | 15 |
| Sesame Whole Wheat Bagel (select markets)1 serving (4.5 oz) | 380 | 15 | 61 | 9 |
| Asiago Parmesan Bagel1 serving (4.3 oz) | 320 | 14 | 59 | 3 |
| Jalapeno Cheddar Bagel (select markets)1 serving (4.9 oz) | 350 | 14 | 60 | 6 |
| Sesame Bagel1 serving (4.5 oz) | 380 | 14 | 61 | 9 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lunch Sandwich, Hot Pastrami on Everything1 serving (10.4 oz) | 580 | 34 | 65 | 18 |
| Deli Sandwich, Turkey1 serving (10.1 oz) | 450 | 30 | 71 | 8 |
| Egg Sandwich, Smokehouse Brisket1 serving (8.9 oz) | 600 | 30 | 63 | 26 |
| Egg Sandwich, Pastrami and Swiss1 serving (7.9 oz) | 500 | 29 | 63 | 15 |
| Egg White Sandwich, Bacon and Cheese1 serving (7.4 oz) | 490 | 28 | 62 | 14 |
| Egg Sandwich, Turkey Sausage and Cheese1 serving (7.7 oz) | 520 | 28 | 60 | 18 |
| Egg Sandwich, Bacon and Cheese1 serving (6.9 oz) | 530 | 28 | 62 | 19 |
| Egg White Sandwich, Turkey Sausage and Cheese1 serving (8.1 oz) | 470 | 27 | 60 | 14 |
| Egg White Sandwich, Ham and Cheese1 serving (8.1 oz) | 430 | 26 | 62 | 8 |
| Egg Sandwich, Ham and Cheese1 serving (7.7 oz) | 470 | 26 | 62 | 13 |
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 |
|---|---|---|---|
| Deli Sandwich, Turkey1 serving (10.1 oz) | 450 | 30 | 6.7 |
| Egg White Sandwich, Ham and Cheese1 serving (8.1 oz) | 430 | 26 | 6.0 |
| Lunch Sandwich, Hot Pastrami on Everything1 serving (10.4 oz) | 580 | 34 | 5.9 |
| Egg Sandwich, Pastrami and Swiss1 serving (7.9 oz) | 500 | 29 | 5.8 |
| Egg White Sandwich, Turkey Sausage and Cheese1 serving (8.1 oz) | 470 | 27 | 5.7 |
| Egg White Sandwich, Bacon and Cheese1 serving (7.4 oz) | 490 | 28 | 5.7 |
| Egg Sandwich, Ham and Cheese1 serving (7.7 oz) | 470 | 26 | 5.5 |
| Egg Sandwich, Turkey Sausage and Cheese1 serving (7.7 oz) | 520 | 28 | 5.4 |
| Café Latte - 20 oz20 fl oz | 283 | 15 | 5.3 |
| Egg Sandwich, Bacon and Cheese1 serving (6.9 oz) | 530 | 28 | 5.3 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg Sandwich, Smokehouse Brisket1 serving (8.9 oz) | 600 | 30 | 63 | 26 |
| Egg Sandwich, Pastrami and Swiss1 serving (7.9 oz) | 500 | 29 | 63 | 15 |
| Egg White Sandwich, Bacon and Cheese1 serving (7.4 oz) | 490 | 28 | 62 | 14 |
| Egg Sandwich, Turkey Sausage and Cheese1 serving (7.7 oz) | 520 | 28 | 60 | 18 |
| Egg Sandwich, Bacon and Cheese1 serving (6.9 oz) | 530 | 28 | 62 | 19 |
| Egg White Sandwich, Turkey Sausage and Cheese1 serving (8.1 oz) | 470 | 27 | 60 | 14 |
| Egg White Sandwich, Ham and Cheese1 serving (8.1 oz) | 430 | 26 | 62 | 8 |
| Egg Sandwich, Ham and Cheese1 serving (7.7 oz) | 470 | 26 | 62 | 13 |
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Questions
What item under 1,000 calories has the most protein at Bruegger's Bagels?
East Coast Pastrami Egg Sandwich 2 Eggs (1 serving (11 oz)): 38 g protein, 800 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Bruegger's Bagels?
At 400 calories or less, the most protein comes from Deli Sandwich, Ham (1 serving (9.1 oz)): 21 g protein, 400 calories; Egg White Sandwich, Cheese (1 serving (6.6 oz)): 20 g protein, 380 calories; Deli Sandwich, Pastrami (1 serving (8 oz)): 19 g protein, 380 calories.
What is a high-protein breakfast at Bruegger's Bagels?
Egg Sandwich, Smokehouse Brisket (1 serving (8.9 oz)): 30 g protein, 600 calories; Egg Sandwich, Pastrami and Swiss (1 serving (7.9 oz)): 29 g protein, 500 calories; Egg White Sandwich, Bacon and Cheese (1 serving (7.4 oz)): 28 g protein, 490 calories.
Where do these Bruegger's Bagels numbers come from?
From the nutrition information Bruegger's Bagels publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.