⏱ 15 min totalSchool Lunch Bagel Sandwich
Per 1 serving · 246 g · 6 ingredients
of a 2,000 cal day
- Protein27g19% of calories
- Carbs61g44% of calories
- Fat23g37% of calories
At a glance
One serving of School Lunch Bagel Sandwich (246 g) has 555 calories, with 27 g of protein, 61 g of carbohydrates and 23 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (53% DV), Vitamin A (58% DV) and Vitamin E (57% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 43%, 64% and 22% of the daily value.
High in
20%+ of the daily value
- Protein53%
- Vitamin A58%
- Vitamin E57%
- Vitamin K31%
- Thiamine55%
- Riboflavin (B2)53%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin B613%
- Pantothenic acid19%
- Magnesium13%
Watch
20%+ of the daily value
- Sodium43%
- Saturated fat64%
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup grated Carrots
2 oz Cheddar cheese
1 leaf outer Romaine lettuce
2 slice Dill pickles
1 tbsp Cream cheese
1 medium bagel Plain bagel
Directions
- 1
Spread the cream cheese on the toasted bagel.
- 2
Layer the Cheddar cheese, pickle slices, carrot, and lettuce onto one half of the bagel.
- 3
Top with the remaining bagel half.
- 4
Cut the sandwich in half and wrap with plastic wrap or aluminum foil.
- 5
Place the sandwich in a lunch bag with an ice pack.
Vitamins & minerals
Amounts for 1 serving (246 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 526 μg | 58% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 9 mg | 57% |
| Vitamin K | 37 μg | 31% |
| Thiamine | 1 mg | 55% |
| Riboflavin (B2) | 1 mg | 53% |
| Niacin | 5 mg | 32% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 173 μg | 43% |
| Vitamin B12 | 1 μg | 27% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 32 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 661 mg | 66% |
| Iron | 4 mg | 53% |
| Potassium | 366 mg | 8% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 415 mg | 59% |
| Zinc | 3 mg | 28% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 30% |
| Selenium | 39 μg | 72% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 958 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,799 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 25 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 1 g | — |
| Maltose | 3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 3 g | — |
| Retinol | 169 μg | — |
| Serine | 1 g | — |
| Starch | 40 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.4 μg | — |
Burning 555 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 105minWalking (3.5 mph)
- 67minCycling (moderate)
- 46minRunning (6 mph)
- 78minSwimming laps
Common questions
How many calories are in School Lunch Bagel Sandwich?
One serving of School Lunch Bagel Sandwich (1 serving) has 555 calories, which works out to 226 calories per 100 g. That is about 28% of a 2,000-calorie day.
Is School Lunch Bagel Sandwich high in protein?
It provides a solid 27 g of protein per serving (53% 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.
Is School Lunch Bagel Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 58 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in School Lunch Bagel Sandwich?
997 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in School Lunch Bagel Sandwich?
12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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