Everything Bagel with Egg and Cheese
An Everything Bagel with Egg and Cheese is a classic breakfast sandwich featuring a toasted bagel coated in a savory blend of sesame seeds, poppy seeds, dried garlic, dried onion, and salt, typically filled with a fried or scrambled egg and a slice of melted cheese. It's a staple of New York-style delis and has become a beloved breakfast item across the United States.
🍽️ Nutrition at a glance
This dish is high in carbohydrates from the bagel and provides a good amount of protein and fat from the egg and cheese. A typical serving contains roughly 400-550 calories, offering key nutrients like calcium, protein, and B vitamins.
Nutrition breakdown
| Calories | 400 kcal |
| Protein | 18 g |
| Carbs | 44 g |
| Fat | 17 g |
| Fiber | 2 g |
| Sugar | 6 g |
| Sodium | 850 mg |
| Calcium | 200 mg |
| Iron | 3 mg |
| Potassium | 150 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin D | 1 mcg |
| Vitamin B12 | 0.6 mcg |
| Phosphorus | 250 mg |
| Selenium | 20 mcg |
Per 1 bagel sandwich (approx. 170 g) · estimated, varies by recipe
💡 What's interesting
The 'everything' bagel seasoning is a relatively modern, American-born innovation that has become a cultural phenomenon, inspiring everything from cream cheese to popcorn. Nutritionally, it's a balanced meal-in-one, but the bagel's dense carbohydrate content makes it a more substantial, energy-dense start to the day compared to lighter breakfast options.
