BEC

The BEC, or Bagel, Egg, and Cheese, is a classic American breakfast sandwich, particularly iconic in the Northeast and New York City. It typically consists of a toasted bagel (often everything, plain, or sesame), a fried or scrambled egg, and a slice of melted American or cheddar cheese, sometimes with added salt and pepper.

🍽️ Nutrition at a glance

This sandwich is a substantial source of protein from the egg and cheese, and carbohydrates from the bagel, making it a high-energy meal. A standard BEC sandwich generally contains between 400 to 600 calories, depending on the bagel size and cheese type.

Nutrition breakdown

Calories	450 kcal
Protein	20 g
Carbs	45 g
Fat	22 g
Fiber	2 g
Sugar	5 g
Sodium	850 mg
Calcium	200 mg
Iron	3.5 mg
Potassium	180 mg
Vitamin A	150 mcg
Vitamin B12	0.8 mcg
Vitamin D	1.5 mcg
Phosphorus	250 mg
Selenium	20 mcg

Per 1 sandwich (approx. 170 g) · estimated, varies by recipe

💡 What's interesting

The BEC is a quintessential example of New York City deli culture, where it's often a quick, affordable, and filling staple for commuters. Its simple, customizable nature has made it a beloved comfort food across the United States, often served as a go-to breakfast or late-night meal.