Pit StopEinstein Bros. Bagels: high-protein, low-calorie picks
Here are the 267 Einstein Bros. 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 Einstein Bros. Bagels publishes (see the source).
185 items are 400 calories or less. 32 have 30 g of protein or more. The most protein at 400 calories or less is Ham & Swiss Egg Sandwich (Classic Egg White) (26 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham & Swiss Egg Sandwich (Classic Egg White)7.6 oz | 400 | 26 | 58 | 7 |
| Cheddar Cheese Egg Sandwich (Classic Egg White)6.1 oz | 360 | 20 | 56 | 6 |
| Cheddar Cheese Egg Sandwich (Classic 1 Egg)5.7 oz | 400 | 20 | 57 | 11 |
| Green Chile Bagel1 bagel | 390 | 18 | 55 | 11 |
| Six-Cheese Bagel1 bagel | 360 | 16 | 51 | 10 |
| Hot Chocolate - 16 oz16 fl oz | 400 | 15 | 67 | 10 |
| Cappuccino, Hot - 20 oz20 fl oz | 170 | 14 | 15 | 6 |
| Caramel Macchiato, Hot - 16 oz16 fl oz | 370 | 14 | 64 | 7 |
| Spinach Florentine Bagel1 bagel | 370 | 14 | 52 | 11 |
| Mocha, Iced - 24 oz24 fl oz | 390 | 14 | 72 | 8 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham & Swiss Egg Sandwich (Classic 2 Egg)9.2 oz | 530 | 33 | 59 | 17 |
| Turkey Sausage & Cheddar Egg Sandwich (Classic 2 Egg)9.2 oz | 570 | 33 | 57 | 23 |
| Tasty Turkey on Asiago Bagel11.6 oz | 520 | 32 | 71 | 16 |
| Tasty Turkey on Asiago Bagel (license locations)11.6 oz | 530 | 31 | 75 | 15 |
| Santa Fe Sandwich on Asiago (Chef's Creations 1 Egg White)9.0 oz | 540 | 31 | 59 | 20 |
| Bacon & Cheddar Egg Sandwich (Classic 2 Egg)8.2 oz | 550 | 31 | 58 | 21 |
| Santa Fe Sandwich on Asiago (Chef's Creations 1 Egg)8.6 oz | 580 | 31 | 59 | 25 |
| Chicken Salad on Plain Bagel (license locations)9.7 oz | 490 | 29 | 61 | 16 |
| Turkey & Cheddar on Plain Bagel10.4 oz | 540 | 29 | 68 | 20 |
| Turkey & Cheddar on Plain Bagel (license locations)10.5 oz | 560 | 29 | 70 | 20 |
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 |
|---|---|---|---|
| Spicy Chicken on Ciabatta (license locations)9.7 oz | 610 | 41 | 6.7 |
| Chicken and Pepperoni on Ciabatta (license locations)8.8 oz | 650 | 43 | 6.6 |
| Ham & Swiss Egg Sandwich (Classic Egg White)7.6 oz | 400 | 26 | 6.5 |
| Ham & Swiss Egg Sandwich (Classic 2 Egg)9.2 oz | 530 | 33 | 6.2 |
| Albuquerque Turkey on Six Cheese (license locations)12.2 oz | 710 | 44 | 6.2 |
| Tasty Turkey on Asiago Bagel11.6 oz | 520 | 32 | 6.2 |
| Turkey Sausage & Cheddar Egg Sandwich (Classic Egg White)7.6 oz | 450 | 27 | 6.0 |
| Chicken Salad on Plain Bagel (license locations)9.7 oz | 490 | 29 | 5.9 |
| Santa Fe on Asiago Thin Egg Sandwich (Signature Egg) (license locations)7.8 oz | 440 | 26 | 5.9 |
| Tasty Turkey on Asiago Bagel (license locations)11.6 oz | 530 | 31 | 5.8 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ham & Swiss Egg Sandwich (Classic 2 Egg)9.2 oz | 530 | 33 | 59 | 17 |
| Turkey Sausage & Cheddar Egg Sandwich (Classic 2 Egg)9.2 oz | 570 | 33 | 57 | 23 |
| Tasty Turkey on Asiago Bagel11.6 oz | 520 | 32 | 71 | 16 |
| Tasty Turkey on Asiago Bagel (license locations)11.6 oz | 530 | 31 | 75 | 15 |
| Santa Fe Sandwich on Asiago (Chef's Creations 1 Egg White)9.0 oz | 540 | 31 | 59 | 20 |
| Bacon & Cheddar Egg Sandwich (Classic 2 Egg)8.2 oz | 550 | 31 | 58 | 21 |
| Santa Fe Sandwich on Asiago (Chef's Creations 1 Egg)8.6 oz | 580 | 31 | 59 | 25 |
| Chicken Salad on Plain Bagel (license locations)9.7 oz | 490 | 29 | 61 | 16 |
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Questions
What item under 1,000 calories has the most protein at Einstein Bros. Bagels?
Albuquerque Turkey on Six Cheese (license locations) (12.2 oz): 44 g protein, 710 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Einstein Bros. Bagels?
At 400 calories or less, the most protein comes from Ham & Swiss Egg Sandwich (Classic Egg White) (7.6 oz): 26 g protein, 400 calories; Cheddar Cheese Egg Sandwich (Classic Egg White) (6.1 oz): 20 g protein, 360 calories; Cheddar Cheese Egg Sandwich (Classic 1 Egg) (5.7 oz): 20 g protein, 400 calories.
What is a high-protein breakfast at Einstein Bros. Bagels?
Ham & Swiss Egg Sandwich (Classic 2 Egg) (9.2 oz): 33 g protein, 530 calories; Turkey Sausage & Cheddar Egg Sandwich (Classic 2 Egg) (9.2 oz): 33 g protein, 570 calories; Tasty Turkey on Asiago Bagel (11.6 oz): 32 g protein, 520 calories.
Where do these Einstein Bros. Bagels numbers come from?
From the nutrition information Einstein Bros. Bagels publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.