⏱ 15 min totalVeggie and Cheese Bagel Sandwich
Per 1 serving · 361 g · 12 ingredients
of a 2,000 cal day
- Protein31g18% of calories
- Carbs69g40% of calories
- Fat31g41% of calories
At a glance
One serving of Veggie and Cheese Bagel Sandwich (361 g) has 674 calories, with 31 g of protein, 69 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (62% DV), Vitamin A (38% DV) and Vitamin E (60% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 51%, 85% and 29% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Vitamin A38%
- Vitamin E60%
- Vitamin K73%
- Thiamine54%
- Riboflavin (B2)55%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin C16%
- Vitamin B617%
- Potassium14%
- Magnesium17%
Watch
20%+ of the daily value
- Sodium51%
- Saturated fat85%
- Cholesterol29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 medium bagel Plain bagel
4 tbsp Cream cheese
2 medium Scallions
2 slice, medium Tomatoes
⅛ cup slices Cucumber
⅛ cup, sliced Avocado
⅛ cup chopped Red onion
2 tbsp Alfalfa sprouts
1 slice (1 oz) Muenster cheese
1 slice (1 oz) Cheddar cheese
2 leaf inner Romaine lettuce- 🥄1 dash Salt
Directions
- 1
In a small bowl, mash the cream cheese and fold in the finely chopped scallions until evenly combined.
- 2
Thinly slice the tomatoes, cucumber, avocado, and red onion.
- 3
Split the bagel and spread the scallion cream cheese over the cut sides.
- 4
On one half, layer the avocado, alfalfa sprouts, Muenster, and Cheddar.
- 5
On the other half, arrange the cucumber and a pinch of salt, then top with red onion, tomato slices, and lettuce.
- 6
Bring the halves together, press gently to secure, and serve immediately.
Vitamins & minerals
Amounts for 1 serving (361 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 340 μg | 38% |
| Vitamin C | 14 mg | 16% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 9 mg | 60% |
| Vitamin K | 88 μg | 73% |
| Thiamine | 1 mg | 54% |
| Riboflavin (B2) | 1 mg | 55% |
| Niacin | 6 mg | 35% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 193 μg | 48% |
| Vitamin B12 | 1 μg | 50% |
| Pantothenic acid | 2 mg | 30% |
| Choline | 41 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 749 mg | 75% |
| Iron | 5 mg | 61% |
| Potassium | 639 mg | 14% |
| Magnesium | 71 mg | 17% |
| Phosphorus | 500 mg | 71% |
| Zinc | 3 mg | 31% |
| Copper | 0.3 mg | 32% |
| Manganese | 1 mg | 31% |
| Selenium | 37 μg | 68% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 47 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,043 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 12 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.1 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 4 g | — |
| Leucine | 3 g | — |
| Lycopene | 1,029 μg | — |
| Lysine | 2 g | — |
| Maltose | 3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 3 g | — |
| Retinol | 251 μg | — |
| Serine | 1 g | — |
| Starch | 40 g | — |
| Sucrose | 0 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 | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 674 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 128minWalking (3.5 mph)
- 81minCycling (moderate)
- 56minRunning (6 mph)
- 95minSwimming laps
Common questions
How many calories are in Veggie and Cheese Bagel Sandwich?
One serving of Veggie and Cheese Bagel Sandwich (1 serving) has 674 calories, which works out to 187 calories per 100 g. That is about 34% of a 2,000-calorie day.
Is Veggie and Cheese Bagel Sandwich high in protein?
It provides a solid 31 g of protein per serving (62% of the 50 g daily value), but protein supplies only 18% 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 Veggie and Cheese Bagel Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 64 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Veggie and Cheese Bagel Sandwich?
1180 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Veggie and Cheese Bagel Sandwich?
15 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
465 calVegan Chickpea Sandwich1 serving
533 calClassic Tuna Salad1 serving
315 calCheesy Ground Turkey Sweet Potato Skillet1 serving
513 calOld-Fashioned Potato Salad1 serving
373 calQuick Honey Garlic Shrimp with Broccoli and Rice1 serving
334 calSake Miso Glazed Salmon1 serving
385 calBaked Maple Salmon1 serving
594 calCurry Coconut Salmon with Broccoli1 serving