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Calories in Cream Cheese, Butter, and Other Bagel Spreads

Don't Fear the Bagel! Healthiest Smears and Spreads

Bagels have a bad reputation as a dieter's nightmare: one plain bagel contains 290 calories and 59 grams of carbs. Since a completely carb-free diet isn't the healthiest way to keep pounds off or maintain a healthy weight, go ahead and enjoy a warm, toasted bagel every so often. They're not all as unhealthy as everyone thinks, especially if you choose one made with whole wheat flour, whole grains, or seeds. It also depends on what spread you choose to smear on. Check out the chart below to see how they compare.

(1 oz, about 2 tbsp)
Cal. Fat/
Sat.Fat (g)
Chol. (mg) Sod. (mg) Carbs (g) Fiber (g) Sugars (g) Protein (g)
Cream cheese 100 10/6 35 105 1 0 1 2
Light cream cheese 70 6/3.5 20 140 2 0 2 2
Fat-free cream cheese 30 0/0 5 210 2 0 0 4
Whipped cream cheese 89 8.9/5.2 30 133 1.5 0 1.5 1.5
Garden vegetable cream cheese 80 7/4.5 20 160 2 0 1 2
Light garden vegetable cream cheese 70 5/3.5 20 190 2 0 2 2
Strawberry cream cheese 80 6/4 20 110 5 0 4 1
Honey nut cream cheese 80 7/4 15 105 4 0 3 1
Greek cream cheese 60 3/2 10 85 3 0 3 4
Cottage cheese, low-fat 41 1.1/.7 7 183 2.7 0 1.8 5.5
Lox (4 oz.) 132 4.9/1 26 2,260 0 0 0 20.7
Salted butter 204 23/14.6 61 164 0 0 0 .2
Earth Balance 203 22/7 0 240 0 0 0 0
Strawberry preserves 100 0/0 0 0 26 0 18 0
Butter and preserves (1 tbsp. of each) 152 11.5/7.3 30.5 93.5 13 0 9 .1
Natural peanut butter, no salt 190 16/2 0 0 7 3 1 8
Almond butter, no salt 190 16/1.5 0 0 6 4 2 7
Hummus 70 6/1 0 120 4 1 0 2
Avocado (half) 161 14/7/2.1 0 7 8.6 6.7 .7 2
Image Source: Shutterstock
yogarunlive yogarunlive 5 years
Fat-free cream cheese, hummus, or natural peanut butter all the way!
punkinqueen punkinqueen 5 years
Agreed with the avocados! I love to mash up half an avocado on top of a bagel then add a little salt, pepper and cayenne pepper. Sadly I don't eat bagels much anymore.
Giasbash6260 Giasbash6260 5 years
Nix the bagels and eat some eggs! You season them enough and they taste like bagels! :P
danakscully64 danakscully64 7 years
This post made me very very sad. I moved out of state and we don't have a Panera Bread nearby. I am CRAVING a Cinnamon Crunch bagel with Hazelnut cream cheese. I would probably kill for one.
zeze zeze 7 years
I love the mini bagels you find in grocery stores (for some reason breakfast places make them the size of tires) and I'm glad to see my favorite topping, strawberry cream cheese is on the low end of the calorie scale. Sometimes though, nothing beats butter!
adelaidekay adelaidekay 8 years
I like to top mine with eithe dill dip or light cream cheese. Raw baby spinach, A tomato slice, & a few slices of cheese. yum
opentypeA opentypeA 8 years
I don't really care much for bagels, but if I eat them they have to be plain! :)
Autumns_Elegy Autumns_Elegy 8 years
Mmm. I like my bagels plain, or covered in melted cheese. *Drool* Rye bagels aren't so bad, but they're so expensive and hard to find!
runningesq runningesq 8 years
jelibean .. I wonder if your yoga instructor is actually seeing an RD - a registered dietician .. the only person qaulified to give diet advice. anyone can call themselves a 'nutritionist'! (it makes me angry when people who have no business giving nutrition advice do so). and the worst food you can eat, really? I would think double stuffed fried oreos might beat that! :P
jelibeann jelibeann 8 years
my yoga instructor recently told me her nutritionist said bagels are the worst food you can eat...this made me so sad and i've chosen to ignore it...good bagels are amazing...and i enjoy them with just about anything on top...yum
runningesq runningesq 8 years
I don't consider a bagel a splurge, Lo Lo :P
Liss1 Liss1 8 years
I love bagels! Usually i eat them with cream cheese.
kurniakasih kurniakasih 8 years
I've not had bagels in awhile. I love 'em though. These days, I don't have any appetite in the morning...I've been skipping breakfast :sigh:
ellenp1214 ellenp1214 8 years
ok seriously, who puts two tablespoons of butter AND two tablespoons of jam on ONE bagel?! that's a lot!
darc5204 darc5204 8 years
I love bagels with a little pizza sauce and cheese as a snack
Lo-Lo291303 Lo-Lo291303 8 years
Fit, I love that you advocate a balanced diet with occasional splurges. I'm so tired of hearing about cutting carbs out entirely. It's not realistic and frankly not fun! Kudos to you for this post!
bellaressa bellaressa 8 years
I love a multigrain bagel with almond butter.
simplyfab87 simplyfab87 8 years
I will not eat a bagel unless it has cream cheese on it. Lots of cream cheese.
cg130 cg130 8 years
Mmmm I love bagels! Haven't had one in forever, maybe I'll rethink my anti-bagel stance...
ella1978 ella1978 8 years
I have a half bagel every friday morning with one tablespoon of peanut butter. It's only about 250 calories, and it takes away the craving for bagels. It's full of protein and keeps me full till lunch. Every once in a while I'll throw in a couple egg whites, only about 40 more calories, and even more protein!
Yogaforlife Yogaforlife 8 years
My husband used to eat bagels until he had to do a low sodium diet - a bagel is 500 mg of sodium almost a quarter of the recommended maximum daily intake. We don't eat bagels in our household anymore - we do whole grain english muffins which only have about 160 mg of sodium.
SarahPW SarahPW 8 years
i prefer hummus- full of protein and low in calories- good for vegans :)
Quanni-E Quanni-E 8 years
This is perfect for my sister who is a bagel lover I'll spread the word. (That was not meant to be a corny joke).
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