Fast foods, bagel, with breakfast steak, egg, cheese, and condiments
Whole food · Fast Foods
Photo: Wikipedia
A classic New York-style bagel, sliced and loaded with a savory breakfast steak, a folded egg, and melted cheese, often finished with a schmear of cream cheese or a dash of hot sauce. The chewy, slightly sweet bagel contrasts with the tender, salty steak and rich, gooey egg and cheese. This is a hearty, protein-packed handheld meal that delivers a satisfying balance of savory and subtly sweet flavors.
Calorie split: 23% protein · 33% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, all-in-one combination of chewy, savory, and rich textures and flavors that make it a quintessential, hearty breakfast-on-the-go. It's a cultural staple in many American delis and bagel shops, representing a comforting, no-fuss meal.
⚠️ Watch-outs & how to enjoy it better
The refined white flour bagel can cause a rapid blood-sugar spike, and the combination is often high in sodium and saturated fat. To counteract this, opt for a whole-wheat bagel for more fiber, load up on fresh tomato or avocado for volume and nutrients, and consider a smaller portion or open-faced preparation to manage calorie and carb intake.
Key benefits
- High-quality protein from steak and egg for muscle support and satiety.
- Provides quick energy from the bagel's carbohydrates.
- Contains calcium from the cheese for bone health.
- Offers B vitamins like B12 from the steak and egg.
- A convenient, portable, and complete breakfast or lunch.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bagel's distinctive ring shape is said to have been designed to symbolize the 'wheel of life' or to allow for easier cooking by boiling the dough before baking.
Full nutrition (USDA data · scales with serving)
| Water | 44.9 g |
| Energy | 282 kcal |
| Energy | 1182 kj |
| Protein | 15.9 g |
| Total lipid (fat) | 14.1 g |
| Ash | 2.1 g |
| Carbohydrate, by difference | 23.0 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 3.0 g |
| Sucrose | 0.00 g |
| Glucose | 0.82 g |
| Fructose | 0.86 g |
| Lactose | 0.37 g |
| Maltose | 0.92 g |
| Galactose | 0.00 g |
| Starch | 17.6 g |
| Calcium, Ca | 93.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 204 mg |
| Potassium, K | 145 mg |
| Sodium, Na | 642 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 0.34 mg |
| Manganese, Mn | 0.19 mg |
| Selenium, Se | 25.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.26 mg |
| Niacin | 3.4 mg |
| Pantothenic acid | 0.77 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 47.0 ug |
| Folic acid | 38.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 73.0 ug |
| Choline, total | 82.2 mg |
| Betaine | 10.4 mg |
| Vitamin B-12 | 1.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 83.0 ug |
| Retinol | 81.0 ug |
| Carotene, beta | 20.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 4.0 ug |
| Vitamin A, IU | 306 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 151 ug |
| Vitamin E (alpha-tocopherol) | 0.55 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.03 mg |
| Tocopherol, gamma | 1.1 mg |
| Tocopherol, delta | 0.46 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 15.0 iu |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 3.4 ug |
| Vitamin K (Dihydrophylloquinone) | 0.60 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.4 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.07 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.09 g |
| SFA 14:0 | 0.51 g |
| SFA 15:0 | 0.06 g |
| SFA 16:0 | 3.1 g |
| SFA 17:0 | 0.09 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 5.0 g |
| MUFA 14:1 | 0.15 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.33 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 4.5 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.04 g |
| PUFA 20:2 n-6 c,c | 0.03 g |
| PUFA 20:3 | 0.03 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.02 g |
| Cholesterol | 130 mg |
Amino acid profile (per 100g)
Estimated from Fast foods, miniature cinnamon rolls — USDA does not publish this profile for Fast foods.
| Tryptophan | 0.05 g |
| Threonine | 0.22 g |
| Isoleucine | 0.28 g |
| Leucine | 0.51 g |
| Lysine | 0.18 g |
| Methionine | 0.11 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.33 g |
| Tyrosine | 0.21 g |
| Valine | 0.33 g |
| Arginine | 0.26 g |
| Histidine | 0.16 g |
| Alanine | 0.25 g |
| Aspartic acid | 0.36 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.25 g |
| Proline | 0.71 g |
| Serine | 0.37 g |
FAQ
Is a bagel with breakfast steak a healthy choice?
It can be part of a balanced diet. It provides substantial protein and energy, but it's also calorie-dense and can be high in sodium and refined carbs. Pairing it with vegetables and choosing whole-grain options improves its nutritional profile.
How does the nutritional value change if I add cream cheese?
Adding a tablespoon of regular cream cheese increases the fat and calorie count by about 50 calories and 5 grams of fat, while adding minimal protein. It does, however, add calcium and a creamy texture.
Can I make a healthier version at home?
Absolutely. Use a whole-wheat or everything bagel thin, a leaner cut of steak like sirloin, egg whites or a whole egg, reduced-fat cheese, and add spinach or sliced tomato for extra fiber and nutrients.
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 2.82 kcal/g · 23% calories from protein · 0.2 g fiber · 3.0 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: 4.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.