7-Eleven Egg, Ham & Cheese Bagel nutrition facts

One serving of 7-Eleven Egg, Ham & Cheese Bagel (1 sandwich) has 430 calories, which works out to 281 calories per 100 g. That is about 22% of a 2,000-calorie day.

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

It is hard to fit into a strict keto diet. One serving has 51 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

930 mg per serving, which is high (20% or more of the 2,300 mg daily value).

3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.