Einstein Bros. is a bagel chain, so almost everything sits on a bagel that carries roughly 50 to 60 g of carbohydrate and only 9 to 13 g of protein (the gourmet bagels run higher, to 78 g). The GLP-1 move is to make the order protein-forward and keep the bagel in check: a Classic Egg White sandwich (Cheddar Cheese 360 calories for 20 g of protein, Ham & Swiss 400 for 26 g) is lean, with the Ham & Swiss the most protein-dense sandwich on the menu, and ordering it on a Thintastic thin bagel cuts about 15 g of carbs. Add egg whites or lean deli ham, and skip the gourmet bagels, the heaviest Chef's Creations (Maplehouse, Texas Brisket and All-Nighter) and the burrito. Built from Einstein Bros.' own published nutrition and Nishi's GLP-1 scoring lens.
Written for anyone eating on a GLP-1 like Ozempic, Mounjaro, or Wegovy. Every Einstein Bros. Bagels order below is scored the same published way, from the restaurant's own published nutrition.
Not affiliated with, sponsored by, or endorsed by Einstein Bros. Bagels. "Einstein Bros. Bagels" is a trademark of its owner, used here only to refer to the restaurant. Ozempic, Mounjaro, and Wegovy are trademarks of their respective owners, named only to describe the medicines many readers take. Nishi is not affiliated with, sponsored by, or endorsed by any of them. Values as published by Einstein Bros. Bagels in its official Nutrition Information guide (2026 edition, einsteinbros.com), per listed item. This guide scores the standard restaurant (Company) items; items available only at licensed locations (airports, hospitals and college campuses, marked with an asterisk on the chart) and the Northwest-only Big Breakfast Burrito publish different numbers or limited availability and are not scored here. Einstein Bros. publishes gram serving weights, so gram portions are available. Beverages, cream cheese and shmears, spreads, sauces, loose produce, single cheese slices, the pepperoni topping, specialty breads, sweets, the Doggie Bagels and the limited-time offerings are not included. Menus change; verify in the restaurant (updated Nutrition values as published in Einstein Bros.' official 2026 Nutrition Information guide (einsteinbros.com); the featured items were re-checked against the live Einstein Bros. menu on November 9, 2026).
The quick take
The thing to know about Einstein Bros. is that a bagel is a carb-forward food: the plain bagel alone is 270 calories, 56 g of carbohydrate and only 10 g of protein, and the gourmet bagels run to 78 g of carbs. So the GLP-1 play is not to avoid the bagel but to make the order protein-forward around it. The best grab-and-go orders are the Classic Egg White sandwiches: the Cheddar Cheese is 360 calories for 20 g of protein and 6 g of fat, the Ham & Swiss 400 for 26 g, both lean; the Ham & Swiss is the most protein-dense sandwich here and the Cheddar the lowest in sodium. Two moves make them better: order on a Thintastic thin bagel, which drops the carbs from about 56 g to 41 g, and add lean protein, egg whites (2 for 70 calories, 12 g) or lean deli ham (which adds 970 mg of sodium, versus 330 for the egg whites). If you want a plain bagel, the higher-fiber Thintastic thins (190 to 200 calories) and the Ancient Grain bagel (290 calories, 13 g of protein, 7 g of fiber) are the ones to reach for, not the Apple Cinnamon (420 calories, 78 g of carbs, 25 g of added sugar). The heavy end is clear: the Chef's Creations sandwiches (up to 940 calories, the Maplehouse runs 860 to 940), the lunch sandwiches (410 to 640) and above all the Chorizo Breakfast Burrito, 1,120 calories with 2,430 mg of sodium. Sodium runs high across the menu, so even a good egg sandwich is often 1,000 to 1,300 mg. Protein-forward order, thin bagel, lean add-on, and Einstein Bros. works on a GLP-1.
Ham & Swiss (Egg White)Good fit
26 g protein · 400 cal · 58 g carbs · 7 g fat · 2 g fiber
26 g protein · lower fat
Show the math
Protein26 gstrong at 30 g or morebelow 30 g
Protein density6.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat15.8% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density400 kcalflag if density under 4 and 300 kcal or moreok
Sodium1180 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Tasty Turkey on Asiago BagelGood fit
32 g protein · 520 cal · 71 g carbs · 16 g fat · 3 g fiber
watch: 1430 mg sodium
Show the math
Protein32 gstrong at 30 g or morestrong
Protein density6.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat27.7% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar6 gflag over 30 gok
Portion density520 kcalflag if density under 4 and 300 kcal or moreok
Sodium1430 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Ham & Swiss (2 Egg)Good fit
33 g protein · 530 cal · 59 g carbs · 17 g fat · 2 g fiber
watch: 1300 mg sodium
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density6.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat28.9% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density530 kcalflag if density under 4 and 300 kcal or moreok
Sodium1300 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Turkey Sausage & Cheddar (Egg White)Good fit
27 g protein · 450 cal · 56 g carbs · 13 g fat · 2 g fiber
27 g protein · lower fat
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat26% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density450 kcalflag if density under 4 and 300 kcal or moreok
Sodium1050 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Bacon & Cheddar (Egg White)Good fit
25 g protein · 430 cal · 57 g carbs · 11 g fat · 2 g fiber
25 g protein · lower fat
Show the math
Protein25 gstrong at 30 g or morebelow 30 g
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat23% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density430 kcalflag if density under 4 and 300 kcal or moreok
Sodium1010 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Ham & Swiss (1 Egg)Good fit
26 g protein · 450 cal · 59 g carbs · 12 g fat · 2 g fiber
26 g protein · lower fat
Show the math
Protein26 gstrong at 30 g or morebelow 30 g
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat24% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density450 kcalflag if density under 4 and 300 kcal or moreok
Sodium1160 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Turkey Sausage & Cheddar (2 Egg)Good fit
33 g protein · 570 cal · 57 g carbs · 23 g fat · 2 g fiber
33 g protein · lower fat
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat36.3% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density570 kcalflag if density under 4 and 300 kcal or moreok
Sodium1170 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Santa Fe Sandwich on Asiago (1 Egg White)Good fit
31 g protein · 540 cal · 59 g carbs · 20 g fat · 2 g fiber
watch: 1360 mg sodium
Show the math
Protein31 gstrong at 30 g or morestrong
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat33.3% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density540 kcalflag if density under 4 and 300 kcal or moreok
Sodium1360 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Cheddar Cheese (Egg White)Good fit
20 g protein · 360 cal · 56 g carbs · 6 g fat · 2 g fiber
20 g protein · lower fat
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density5.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat15% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density360 kcalflag if density under 4 and 300 kcal or moreok
Sodium770 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Bacon & Cheddar (1 Egg)Good fit
25 g protein · 450 cal · 58 g carbs · 16 g fat · 2 g fiber
25 g protein · lower fat
Show the math
Protein25 gstrong at 30 g or morebelow 30 g
Protein density5.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat32% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density450 kcalflag if density under 4 and 300 kcal or moreok
Sodium980 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Bacon & Cheddar (2 Egg)Good fit
31 g protein · 550 cal · 58 g carbs · 21 g fat · 2 g fiber
31 g protein · lower fat
Show the math
Protein31 gstrong at 30 g or morestrong
Protein density5.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat34.4% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density550 kcalflag if density under 4 and 300 kcal or moreok
Sodium1130 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Santa Fe Sandwich on Asiago (2 Egg)Good fit
37 g protein · 660 cal · 60 g carbs · 31 g fat · 2 g fiber
watch: 1480 mg sodium
Show the math
Protein37 gstrong at 30 g or morestrong
Protein density5.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42.3% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density660 kcalflag if density under 4 and 300 kcal or moreok
Sodium1480 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Turkey Sausage & Cheddar (1 Egg)Good fit
27 g protein · 490 cal · 57 g carbs · 18 g fat · 2 g fiber
27 g protein · lower fat
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat33.1% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density490 kcalflag if density under 4 and 300 kcal or moreok
Sodium1020 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Pizza Bagel Cheese on PlainGood fit
25 g protein · 460 cal · 61 g carbs · 13 g fat · 3 g fiber
25 g protein · lower fat
Show the math
Protein25 gstrong at 30 g or morebelow 30 g
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat25.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density460 kcalflag if density under 4 and 300 kcal or moreok
Sodium1090 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Cheddar Cheese (2 Egg)Good fit
26 g protein · 480 cal · 57 g carbs · 16 g fat · 2 g fiber
26 g protein · lower fat
Show the math
Protein26 gstrong at 30 g or morebelow 30 g
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat30% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density480 kcalflag if density under 4 and 300 kcal or moreok
Sodium890 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Turkey & Cheddar on Plain BagelGood fit
29 g protein · 540 cal · 68 g carbs · 20 g fat · 3 g fiber
watch: 1440 mg sodium
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat33.3% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar6 gflag over 30 gok
Portion density540 kcalflag if density under 4 and 300 kcal or moreok
Sodium1440 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Santa Fe Sandwich on Asiago (1 Egg)Good fit
31 g protein · 580 cal · 59 g carbs · 25 g fat · 2 g fiber
watch: 1340 mg sodium
Show the math
Protein31 gstrong at 30 g or morestrong
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat38.8% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density580 kcalflag if density under 4 and 300 kcal or moreok
Sodium1340 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Farmhouse On Cheesy Hash Brown (2 Egg)Good fit
41 g protein · 770 cal · 66 g carbs · 38 g fat · 3 g fiber
watch: 1810 mg sodium
Show the math
Protein41 gstrong at 30 g or morestrong
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat44.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density770 kcalflag if density under 4 and 300 kcal or moreok
Sodium1810 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Farmhouse On Cheesy Hash Brown (1 Egg White)Good fit
34 g protein · 650 cal · 65 g carbs · 27 g fat · 3 g fiber
watch: 1690 mg sodium
Show the math
Protein34 gstrong at 30 g or morestrong
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat37.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density650 kcalflag if density under 4 and 300 kcal or moreok
Sodium1690 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Farmhouse On Cheesy Hash Brown (1 Egg)Good fit
35 g protein · 690 cal · 65 g carbs · 32 g fat · 3 g fiber
watch: 1670 mg sodium
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density5.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat41.7% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density690 kcalflag if density under 4 and 300 kcal or moreok
Sodium1670 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Cheddar Cheese (1 Egg)Good fit
20 g protein · 400 cal · 57 g carbs · 11 g fat · 2 g fiber
20 g protein · lower fat
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat24.8% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density400 kcalflag if density under 4 and 300 kcal or moreok
Sodium740 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Ham & Swiss on Plain BagelGood fit
27 g protein · 540 cal · 63 g carbs · 20 g fat · 3 g fiber
watch: 1690 mg sodium
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat33.3% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density540 kcalflag if density under 4 and 300 kcal or moreok
Sodium1690 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Pizza Bagel Pepperoni on PlainGood fit
28 g protein · 560 cal · 61 g carbs · 22 g fat · 3 g fiber
watch: 1420 mg sodium
Show the math
Protein28 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat35.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density560 kcalflag if density under 4 and 300 kcal or moreok
Sodium1420 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Nova Lox on Plain BagelGood fit
24 g protein · 500 cal · 60 g carbs · 18 g fat · 3 g fiber
watch: 1340 mg sodium
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat32.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density500 kcalflag if density under 4 and 300 kcal or moreok
Sodium1340 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Turkey Bacon & Avocado on Plain BagelGood fit
31 g protein · 640 cal · 73 g carbs · 28 g fat · 4 g fiber
watch: 1630 mg sodium
Show the math
Protein31 gstrong at 30 g or morestrong
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat39.4% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugar7 gflag over 30 gok
Portion density640 kcalflag if density under 4 and 300 kcal or moreok
Sodium1630 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Pork Sausage & Cheddar (2 Egg)Good fit
32 g protein · 660 cal · 57 g carbs · 33 g fat · 2 g fiber
32 g protein · lower fat
Show the math
Protein32 gstrong at 30 g or morestrong
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density660 kcalflag if density under 4 and 300 kcal or moreok
Sodium1160 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Green ChileGood fit
18 g protein · 390 cal · 55 g carbs · 11 g fat · 3 g fiber
18 g protein · lower fat
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density4.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat25.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density390 kcalflag if density under 4 and 300 kcal or moreok
Sodium690 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Pork Sausage & Cheddar (1 Egg)Good fit
26 g protein · 580 cal · 57 g carbs · 28 g fat · 2 g fiber
26 g protein · lower fat
Show the math
Protein26 gstrong at 30 g or morebelow 30 g
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat43.4% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density580 kcalflag if density under 4 and 300 kcal or moreok
Sodium1020 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chorizo Sunrise on Green Chile (1 Egg White)Good fit
34 g protein · 750 cal · 63 g carbs · 41 g fat · 5 g fiber
watch: 1440 mg sodium
Show the math
Protein34 gstrong at 30 g or morestrong
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat49.2% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugar4 gflag over 30 gok
Portion density750 kcalflag if density under 4 and 300 kcal or moreok
Sodium1440 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Six-CheeseGood fit
16 g protein · 360 cal · 51 g carbs · 10 g fat · 2 g fiber
16 g protein · lower fat
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat25% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density360 kcalflag if density under 4 and 300 kcal or moreok
Sodium650 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Bacon Avocado Tomato Thin on Plain (1 Egg White)Good fit
19 g protein · 440 cal · 47 g carbs · 19 g fat · 4 g fiber
19 g protein · lower fat
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat38.9% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugar3 gflag over 30 gok
Portion density440 kcalflag if density under 4 and 300 kcal or moreok
Sodium890 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Garden Avocado on Everything (2 Egg)Good fit
24 g protein · 580 cal · 65 g carbs · 25 g fat · 5 g fiber
24 g protein · 5 g fiber · lower fat
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat38.8% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugar5 gflag over 30 gok
Portion density580 kcalflag if density under 4 and 300 kcal or moreok
Sodium980 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Garden Avocado on Everything (1 Egg White)Good fit
18 g protein · 450 cal · 63 g carbs · 14 g fat · 5 g fiber
18 g protein · 5 g fiber · lower fat
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat28% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugar5 gflag over 30 gok
Portion density450 kcalflag if density under 4 and 300 kcal or moreok
Sodium860 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
1 Egg WhiteGood fit
6 g protein · 35 cal · 1 g carbs · 1 g fat · 0 g fiber
6 g protein · lots of protein for the calories · lower fat
Show the math
Protein6 gstrong at 30 g or morebelow 30 g
Protein density17.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat25.7% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density35 kcalflag if density under 4 and 300 kcal or moreok
Sodium170 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
2 Egg WhiteGood fit
12 g protein · 70 cal · 1 g carbs · 1.5 g fat · 0 g fiber
12 g protein · lots of protein for the calories · lower fat
Show the math
Protein12 gstrong at 30 g or morebelow 30 g
Protein density17.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat19.3% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density70 kcalflag if density under 4 and 300 kcal or moreok
Sodium330 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Ham BreakfastGood fit
6 g protein · 45 cal · 2 g carbs · 1 g fat · 0 g fiber
6 g protein · lots of protein for the calories · lower fat
Show the math
Protein6 gstrong at 30 g or morebelow 30 g
Protein density13.3 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat20% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density45 kcalflag if density under 4 and 300 kcal or moreok
Sodium480 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Ham LunchGood fit
12 g protein · 90 cal · 4 g carbs · 2.5 g fat · 0 g fiber
12 g protein · lots of protein for the calories · lower fat
Show the math
Protein12 gstrong at 30 g or morebelow 30 g
Protein density13.3 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat25% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density90 kcalflag if density under 4 and 300 kcal or moreok
Sodium970 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Ancient Grain ThinGood fit
9 g protein · 190 cal · 35 g carbs · 2.5 g fat · 4 g fiber
9 g protein · lower fat
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat11.8% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density190 kcalflag if density under 4 and 300 kcal or moreok
Sodium340 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Honey Whole Wheat ThinGood fit
9 g protein · 200 cal · 37 g carbs · 2.5 g fat · 5 g fiber
9 g protein · 5 g fiber · lower fat
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat11.3% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugar5 gflag over 30 gok
Portion density200 kcalflag if density under 4 and 300 kcal or moreok
Sodium320 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Ancient GrainGood fit
13 g protein · 290 cal · 50 g carbs · 5 g fat · 7 g fiber
13 g protein · 7 g fiber · lower fat
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat15.5% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugar6 gflag over 30 gok
Portion density290 kcalflag if density under 4 and 300 kcal or moreok
Sodium450 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Honey Whole WheatGood fit
12 g protein · 280 cal · 51 g carbs · 3 g fat · 6 g fiber
12 g protein · 6 g fiber · lower fat
Show the math
Protein12 gstrong at 30 g or morebelow 30 g
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat9.6% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugar7 gflag over 30 gok
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium440 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Asiago CheeseGood fit
13 g protein · 300 cal · 54 g carbs · 3.5 g fat · 2 g fiber
13 g protein · lower fat
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat10.5% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density300 kcalflag if density under 4 and 300 kcal or moreok
Sodium650 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Everything ThinGood fit
8 g protein · 200 cal · 41 g carbs · 1 g fat · 2 g fiber
8 g protein · lower fat
Show the math
Protein8 gstrong at 30 g or morebelow 30 g
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat4.5% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar3 gflag over 30 gok
Portion density200 kcalflag if density under 4 and 300 kcal or moreok
Sodium410 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chorizo Sunrise on Green Chile (2 Egg)Lower fit
40 g protein · 870 cal · 64 g carbs · 51 g fat · 5 g fiber
watch: higher fat (52.8% of calories), 1550 mg sodium
Show the math
Protein40 gstrong at 30 g or morestrong
Protein density4.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.8% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugar4 gflag over 30 gok
Portion density870 kcalflag if density under 4 and 300 kcal or moreok
Sodium1550 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chorizo Breakfast BurritoLower fit
49 g protein · 1120 cal · 77 g carbs · 68 g fat · 4 g fiber
watch: higher fat (54.6% of calories), 2430 mg sodium
Show the math
Protein49 gstrong at 30 g or morestrong
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat54.6% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density1120 kcalflag if density under 4 and 300 kcal or moreok
Sodium2430 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chorizo Sunrise on Green Chile (1 Egg)Lower fit
34 g protein · 790 cal · 64 g carbs · 46 g fat · 5 g fiber
watch: higher fat (52.4% of calories), 1410 mg sodium
Show the math
Protein34 gstrong at 30 g or morestrong
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.4% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugar4 gflag over 30 gok
Portion density790 kcalflag if density under 4 and 300 kcal or moreok
Sodium1410 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Texas Brisket on Cheddar Jalapeno (2 Egg)Lower fit
36 g protein · 840 cal · 56 g carbs · 53 g fat · 3 g fiber
watch: higher fat (56.8% of calories), 1700 mg sodium
Show the math
Protein36 gstrong at 30 g or morestrong
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56.8% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density840 kcalflag if density under 4 and 300 kcal or moreok
Sodium1700 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Texas Brisket on Cheddar Jalapeno (1 Egg White)Lower fit
30 g protein · 720 cal · 55 g carbs · 43 g fat · 3 g fiber
watch: higher fat (53.8% of calories), 1590 mg sodium
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density4.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat53.8% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density720 kcalflag if density under 4 and 300 kcal or moreok
Sodium1590 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Maplehouse Egg Sandwich (2 Egg)Lower fit
38 g protein · 940 cal · 93 g carbs · 47 g fat · 4 g fiber
watch: 31 g added sugar, 1440 mg sodium
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugar31 gflag over 30 gflagged
Portion density940 kcalflag if density under 4 and 300 kcal or moreok
Sodium1440 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on added sugar without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Texas Brisket on Cheddar Jalapeno (1 Egg)Lower fit
30 g protein · 760 cal · 56 g carbs · 48 g fat · 3 g fiber
watch: higher fat (56.8% of calories), energy-dense, low protein, 1560 mg sodium
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat56.8% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density760 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1560 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
All-Nighter on Cheesy Hash Brown (2 Egg)Lower fit
35 g protein · 900 cal · 65 g carbs · 56 g fat · 3 g fiber
watch: higher fat (56% of calories), energy-dense, low protein, 1910 mg sodium
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat56% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density900 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1910 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Garden Avocado on Everything (1 Egg)Lower fit
18 g protein · 500 cal · 64 g carbs · 19 g fat · 5 g fiber
watch: energy-dense, low protein
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density3.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat34.2% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugar5 gflag over 30 gok
Portion density500 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium840 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Maplehouse Egg Sandwich (1 Egg)Lower fit
31 g protein · 860 cal · 92 g carbs · 41 g fat · 4 g fiber
watch: 31 g added sugar, energy-dense, low protein, 1300 mg sodium
Show the math
Protein31 gstrong at 30 g or morestrong
Protein density3.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat42.9% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugar31 gflag over 30 gflagged
Portion density860 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1300 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Lox Cold Smoked SalmonLower fit
12 g protein · 100 cal · 0 g carbs · 6 g fat · 0 g fiber
watch: higher fat (54% of calories)
Show the math
Protein12 gstrong at 30 g or morebelow 30 g
Protein density12 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat54% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density100 kcalflag if density under 4 and 300 kcal or moreok
Sodium650 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
2 Cage Free EggsLower fit
13 g protein · 160 cal · 2 g carbs · 11 g fat · 0 g fiber
watch: higher fat (61.9% of calories)
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density8.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat61.9% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density160 kcalflag if density under 4 and 300 kcal or moreok
Sodium280 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Turkey Sausage PattyLower fit
7 g protein · 90 cal · 0 g carbs · 7 g fat · 0 g fiber
watch: higher fat (70% of calories)
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density7.8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat70% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density90 kcalflag if density under 4 and 300 kcal or moreok
Sodium280 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
1 Cage Free EggLower fit
6 g protein · 80 cal · 1 g carbs · 6 g fat · 0 g fiber
watch: higher fat (67.5% of calories)
Show the math
Protein6 gstrong at 30 g or morebelow 30 g
Protein density7.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat67.5% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density80 kcalflag if density under 4 and 300 kcal or moreok
Sodium140 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
BrisketLower fit
8 g protein · 110 cal · 1 g carbs · 9 g fat · 0 g fiber
watch: higher fat (73.6% of calories)
Show the math
Protein8 gstrong at 30 g or morebelow 30 g
Protein density7.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat73.6% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density110 kcalflag if density under 4 and 300 kcal or moreok
Sodium430 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
BaconLower fit
5 g protein · 70 cal · 1 g carbs · 5 g fat · 0 g fiber
watch: higher fat (64.3% of calories)
Show the math
Protein5 gstrong at 30 g or morebelow 30 g
Protein density7.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat64.3% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density70 kcalflag if density under 4 and 300 kcal or moreok
Sodium240 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Twice Baked Hash BrownLower fit
7 g protein · 170 cal · 11 g carbs · 11 g fat · 1 g fiber
watch: higher fat (58.2% of calories)
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat58.2% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density170 kcalflag if density under 4 and 300 kcal or moreok
Sodium260 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
EverythingLower fit
11 g protein · 280 cal · 57 g carbs · 1 g fat · 2 g fiber
11 g protein · lower fat
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat3.2% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium570 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
GarlicLower fit
11 g protein · 280 cal · 57 g carbs · 1.5 g fat · 2 g fiber
11 g protein · lower fat
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat4.8% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium510 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Poppy SeedLower fit
11 g protein · 280 cal · 56 g carbs · 2 g fat · 3 g fiber
11 g protein · lower fat
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat6.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium510 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Cheddar JalapenoLower fit
13 g protein · 330 cal · 51 g carbs · 8 g fat · 2 g fiber
watch: energy-dense, low protein
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat21.8% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density330 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium650 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
PretzelLower fit
10 g protein · 260 cal · 54 g carbs · 0.5 g fat · 2 g fiber
10 g protein · lower fat
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat1.7% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density260 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Sesame SeedLower fit
11 g protein · 290 cal · 56 g carbs · 2 g fat · 2 g fiber
11 g protein · lower fat
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat6.2% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density290 kcalflag if density under 4 and 300 kcal or moreok
Sodium510 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Spinach FlorentineLower fit
14 g protein · 370 cal · 52 g carbs · 11 g fat · 3 g fiber
watch: energy-dense, low protein
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat26.8% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density370 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium560 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
PlainLower fit
10 g protein · 270 cal · 56 g carbs · 0.5 g fat · 2 g fiber
10 g protein · lower fat
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density3.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat1.7% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density270 kcalflag if density under 4 and 300 kcal or moreok
Sodium510 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
PumpernickelLower fit
10 g protein · 270 cal · 55 g carbs · 1 g fat · 3 g fiber
10 g protein · lower fat
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density3.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat3.3% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar2 gflag over 30 gok
Portion density270 kcalflag if density under 4 and 300 kcal or moreok
Sodium420 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Chocolate ChipLower fit
10 g protein · 280 cal · 56 g carbs · 3 g fat · 2 g fiber
10 g protein · lower fat
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density3.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat9.6% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar9 gflag over 30 gok
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium470 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Cinnamon RaisinLower fit
10 g protein · 280 cal · 59 g carbs · 1 g fat · 2 g fiber
10 g protein · lower fat
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density3.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat3.2% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium460 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
OnionLower fit
10 g protein · 280 cal · 58 g carbs · 0.5 g fat · 2 g fiber
10 g protein · lower fat
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density3.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat1.6% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium510 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Plain ThinLower fit
7 g protein · 200 cal · 41 g carbs · 0 g fat · 2 g fiber
7 g protein · lower fat
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density3.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar3 gflag over 30 gok
Portion density200 kcalflag if density under 4 and 300 kcal or moreok
Sodium370 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Avocado Veg Out on SesameLower fit
14 g protein · 410 cal · 66 g carbs · 11 g fat · 6 g fiber
watch: energy-dense, low protein
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density3.4 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat24.1% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugar4 gflag over 30 gok
Portion density410 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium630 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Pork Sausage PattyLower fit
6 g protein · 180 cal · 0 g carbs · 17 g fat · 0 g fiber
watch: higher fat (85% of calories)
Show the math
Protein6 gstrong at 30 g or morebelow 30 g
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat85% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density180 kcalflag if density under 4 and 300 kcal or moreok
Sodium280 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Cinnamon SugarLower fit
10 g protein · 300 cal · 61 g carbs · 2 g fat · 3 g fiber
watch: energy-dense, low protein
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat6% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar10 gflag over 30 gok
Portion density300 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium520 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Cheesy Hash Brown BagelLower fit
13 g protein · 390 cal · 59 g carbs · 11 g fat · 3 g fiber
watch: energy-dense, low protein
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat25.4% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugar4 gflag over 30 gok
Portion density390 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium640 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
BlueberryLower fit
9 g protein · 280 cal · 60 g carbs · 1 g fat · 2 g fiber
9 g protein · lower fat
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density3.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat3.2% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar8 gflag over 30 gok
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium440 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Chorizo Sausage PattyLower fit
5 g protein · 160 cal · 1 g carbs · 16 g fat · 0 g fiber
watch: higher fat (90% of calories)
Show the math
Protein5 gstrong at 30 g or morebelow 30 g
Protein density3.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat90% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density160 kcalflag if density under 4 and 300 kcal or moreok
Sodium390 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
CranberryLower fit
9 g protein · 310 cal · 59 g carbs · 3.5 g fat · 2 g fiber
watch: energy-dense, low protein
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density2.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat10.2% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar10 gflag over 30 gok
Portion density310 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium440 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Avocado ToastLower fit
11 g protein · 380 cal · 63 g carbs · 9 g fat · 6 g fiber
watch: energy-dense, low protein
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density2.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat21.3% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugar4 gflag over 30 gok
Portion density380 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium680 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Maple French Toast Gourmet BagelLower fit
10 g protein · 360 cal · 71 g carbs · 4.5 g fat · 4 g fiber
watch: energy-dense, low protein
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density2.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat11.3% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugar22 gflag over 30 gok
Portion density360 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium480 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Apple CinnamonLower fit
9 g protein · 420 cal · 78 g carbs · 7 g fat · 2 g fiber
watch: energy-dense, low protein
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density2.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat15% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugar25 gflag over 30 gok
Portion density420 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium610 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Sea Salt Potato ChipsLower fit
2 g protein · 150 cal · 17 g carbs · 9 g fat · 1 g fiber
watch: higher fat (54% of calories)
Show the math
Protein2 gstrong at 30 g or morebelow 30 g
Protein density1.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat54% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugar0 gflag over 30 gok
Portion density150 kcalflag if density under 4 and 300 kcal or moreok
Sodium95 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Numbers are for one item as Einstein Bros. lists it, with the published gram serving weight; the Classic egg sandwiches are shown made on a plain bagel. Tap "Show the math" on any pick to see exactly how its rating was calculated.
What's the most GLP-1-friendly order at Einstein Bros.?
A Classic Egg White sandwich, the Cheddar Cheese (360 calories, 20 g of protein) or Ham & Swiss (400, 26 g), on a Thintastic thin bagel, with egg whites or a lean deli ham added for more protein. That is a protein-forward order that keeps the bagel carbs in check.
Are bagels OK on a GLP-1?
A bagel is a carb-forward food: a plain bagel is 270 calories and 56 g of carbohydrate for only 10 g of protein. You do not have to skip it, but make the order protein-forward (egg whites plus a lean meat) and pick the right bagel. A Thintastic thin (190 to 200 calories, 35 to 41 g of carbs) or the higher-fiber Ancient Grain (290 calories, 13 g of protein, 7 g of fiber) beats a gourmet bagel like the Apple Cinnamon (420 calories, 78 g of carbs, 25 g of added sugar).
What has the most protein?
The most protein in a single order is the Chorizo Breakfast Burrito (49 g) or a Chef's Creations 2-egg sandwich (up to 41 g), but those run 580 to 1,120 calories. For protein you can actually use on a GLP-1, order a lean Classic Egg White sandwich (20 to 27 g) and add egg whites or lean deli ham, which gets you toward 35 to 40 g without the calories and fat of a Chef's Creation.
How do I cut the carbs on a bagel sandwich?
Order it on a Thintastic thin bagel. A thin drops the carbohydrate from about 56 g to 41 g and the calories by roughly 70; the thin itself has a few grams less protein, but adding egg whites or a lean meat more than makes that up and moves the protein-to-carb ratio the right way. Avocado toast (380 calories, but only 11 g of protein) is lower in sodium though still carb-forward, so it is a change of pace rather than a protein pick.
Why does nothing here reach a best fit?
Two reasons. The egg-white sandwiches carry a bagel, which dilutes their protein per calorie below the top bar, and the lean build-around proteins (egg whites, deli ham) come in small portions, about 12 g of protein each, under the absolute protein a best fit needs. Both score a good fit, which is as lean as this bagel-based menu gets. The move is to order protein-forward and keep the bagel small.
What is the lowest-calorie Einstein Bros. Bagels order with at least 15 g of protein?
Among the orders listed in this guide, the lowest-calorie Einstein Bros. Bagels order that still reaches at least 15 g of protein is the Cheddar Cheese (Egg White): about 360 calories and 20 g protein.
Cross-chain picks and head-to-heads, scored the same published way.
