Pit StopManhattan Bagel: high-protein, low-calorie picks
Here are the 270 Manhattan Bagel items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Manhattan Bagel publishes (see the source).
187 items are 400 calories or less. 23 have 30 g of protein or more. The most protein at 400 calories or less is Classic Light * (27 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Classic Light *7.6 oz | 380 | 27 | 41 | 12 |
| Thintastic Turkey *8.5 oz | 350 | 24 | 54 | 7 |
| Asiago Bagel1 Bagel | 340 | 15 | 60 | 4 |
| Chai Tea Latte - 24 fl oz24 fl oz | 340 | 15 | 53 | 8 |
| Cafe Latte - 24 fl oz24 fl oz | 200 | 14 | 20 | 8 |
| Chicken Noodle - 16 oz16 oz | 200 | 14 | 22 | 6 |
| Asiago Roll1 Roll | 330 | 14 | 52 | 7 |
| Whitefish Salad6.3 oz | 350 | 14 | 23 | 22 |
| Iced Caramel Macchiato - 20 fl oz20 fl oz | 380 | 14 | 48 | 16 |
| Vanilla Hazelnut Latte - 24 fl oz24 fl oz | 380 | 14 | 59 | 10 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Melt *11.4 oz | 590 | 43 | 59 | 20 |
| Cuban *7.3 oz | 500 | 36 | 46 | 17 |
| Ellis Island Hot Pastrami9.4 oz | 560 | 36 | 67 | 15 |
| Ham and Swiss on Sesame11.4 oz | 580 | 36 | 67 | 17 |
| Bagel Classic, Ham and Cheese on plain8.4 oz | 540 | 31 | 66 | 17 |
| Bagel Classic, Turkey Sausage and Cheese on plain8.2 oz | 570 | 29 | 62 | 22 |
| Turkey and Cheddar9.6 oz | 600 | 29 | 40 | 41 |
| Bagel Classic, Bacon and Cheese on Plain7.0 oz | 540 | 28 | 66 | 19 |
| White Albacore Tuna on Sesame Bagel9.3 oz | 580 | 28 | 67 | 25 |
| Empire State Club8.8 oz | 510 | 26 | 40 | 34 |
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 |
|---|---|---|---|
| Chicken Melt *11.4 oz | 590 | 43 | 7.3 |
| Cuban *7.3 oz | 500 | 36 | 7.2 |
| Classic Light *7.6 oz | 380 | 27 | 7.1 |
| Spicy Chicken *13.0 oz | 640 | 44 | 6.9 |
| Thintastic Turkey *8.5 oz | 350 | 24 | 6.9 |
| Ellis Island Hot Pastrami9.4 oz | 560 | 36 | 6.4 |
| Ham and Swiss on Sesame11.4 oz | 580 | 36 | 6.2 |
| Manhattan Cheesesteak11.2 oz | 660 | 39 | 5.9 |
| East Side Reuban *10.6 oz | 610 | 36 | 5.9 |
| Farmhouse9.7 oz | 660 | 38 | 5.8 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bagel Classic, Ham and Cheese on plain8.4 oz | 540 | 31 | 66 | 17 |
| Bagel Classic, Turkey Sausage and Cheese on plain8.2 oz | 570 | 29 | 62 | 22 |
| Bagel Classic, Bacon and Cheese on Plain7.0 oz | 540 | 28 | 66 | 19 |
| White Albacore Tuna on Sesame Bagel9.3 oz | 580 | 28 | 67 | 25 |
| Bagel Classic, Turkey Bacon and Cheese on Plain7.2 oz | 540 | 26 | 65 | 19 |
| Santa Fe Egg White8.8 oz | 540 | 25 | 56 | 23 |
| Bagel Classic, Cheese on plain6.9 oz | 490 | 24 | 65 | 15 |
| Avocado Egg White10.8 oz | 520 | 24 | 72 | 15 |
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Questions
What item under 1,000 calories has the most protein at Manhattan Bagel?
Spicy Chicken * (13.0 oz): 44 g protein, 640 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Manhattan Bagel?
At 400 calories or less, the most protein comes from Classic Light * (7.6 oz): 27 g protein, 380 calories; Thintastic Turkey * (8.5 oz): 24 g protein, 350 calories; Asiago Bagel (1 Bagel): 15 g protein, 340 calories.
What is a high-protein breakfast at Manhattan Bagel?
Bagel Classic, Ham and Cheese on plain (8.4 oz): 31 g protein, 540 calories; Bagel Classic, Turkey Sausage and Cheese on plain (8.2 oz): 29 g protein, 570 calories; Bagel Classic, Bacon and Cheese on Plain (7.0 oz): 28 g protein, 540 calories.
Where do these Manhattan Bagel numbers come from?
From the nutrition information Manhattan Bagel publishes, last checked November 3, 2026. Menus and recipes change, so check with the chain when it matters.