Egg sandwich on bagel, with bacon
Common food
Photo: Wikipedia
A hearty breakfast staple, this sandwich layers a savory, runny egg and crispy bacon between the chewy, dense crumb of a toasted bagel. It delivers a satisfying crunch and a rich, salty-savory flavor profile, with the bagel providing a substantial, slightly sweet carbohydrate base. Nutritionally, it offers a solid protein boost from the egg and bacon, though the refined carbs from the bagel and added sodium are key considerations.
Calorie split: 21% protein · 44% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of textures—chewy bagel, crispy bacon, and soft egg—and its ability to be a quick, portable, and deeply satisfying meal that feels indulgent yet familiar.
⚠️ Watch-outs & how to enjoy it better
The refined white bagel can cause a rapid blood-sugar spike, and the bacon contributes significant sodium and saturated fat. To counteract, choose a whole-wheat bagel for more fiber, use only one slice of bacon, and pair the sandwich with a side of leafy greens or avocado to slow digestion and add nutrients.
Key benefits
- High-quality protein for muscle maintenance and satiety.
- Provides quick energy from bagel carbohydrates.
- Contains B vitamins and choline from the egg yolk.
- Offers iron and zinc from the bacon and egg.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern bagel's signature shiny, chewy crust comes from briefly boiling the dough in water before baking, a technique likely developed in 17th-century Poland.
Full nutrition (USDA data · scales with serving)
| Water | 44.0 g |
| Energy | 268 kcal |
| Protein | 13.7 g |
| Total lipid (fat) | 10.5 g |
| Carbohydrate, by difference | 29.4 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 4.9 g |
| Calcium, Ca | 145 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 192 mg |
| Potassium, K | 147 mg |
| Sodium, Na | 536 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 26.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.37 mg |
| Riboflavin | 0.34 mg |
| Niacin | 3.3 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 73.0 ug |
| Folic acid | 45.0 ug |
| Folate, food | 28.0 ug |
| Folate, DFE | 104 ug |
| Choline, total | 85.4 mg |
| Vitamin B-12 | 0.44 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 81.0 ug |
| Retinol | 80.0 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 4.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 130 ug |
| Vitamin E (alpha-tocopherol) | 0.78 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.1 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.1 g |
| SFA 4:0 | 0.07 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.36 g |
| SFA 16:0 | 2.3 g |
| SFA 18:0 | 0.94 g |
| Fatty acids, total monounsaturated | 3.6 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 3.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 123 mg |
FAQ
Is this a healthy breakfast option?
It can be part of a balanced diet. The protein and fat help with fullness, but be mindful of the refined carbs and sodium. Opting for a whole-grain bagel and leaner bacon improves its nutritional profile.
How can I reduce the calories?
Use a thin-sliced bagel or an open-faced (one half only), choose turkey bacon, and use just one egg. Adding vegetables like spinach or tomato can increase volume without many calories.
Is it suitable for a low-carb diet?
As traditionally made, no, due to the bagel. For a low-carb version, substitute the bagel with a lettuce wrap or a low-carb English muffin.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.68 kcal/g · 20% calories from protein · 0.9 g fiber · 4.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.