Looking at Einstein Bros nutrition before you order can make it easier to spot meals with more fiber, protein, and staying power. Below, White shares five picks she’d recommend from the current Einstein Bros. Bagels menu, plus simple ways to customize each one.
What a Dietitian Looks For at Einstein Bros. Bagels
A “better” order does not have to be perfect. It just needs to work for your day.
At Einstein Bros. Bagels, White looks for menu items that offer at least one nutrition advantage: fiber, protein, vegetables, healthy fats, or a simple way to customize. The Dietary Guidelines for Americans recommend building eating patterns around nutrient-dense foods, including protein foods, vegetables, fruits, healthy fats, and whole grains. (3)
The other piece is sodium. Restaurant meals can add up quickly, even when they include nutritious ingredients. The FDA recommends using Daily Value to see whether a serving is high or low in a nutrient; 20% Daily Value or more is considered high. This is equivalent to 460 mg per serving. (2)
If you are comparing Einstein Bros calories, protein, fiber, or sodium, logging your usual order in MyFitnessPal can also help you see how it fits with the rest of your day.
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5 Dietitian Picks at Einstein Bros. Bagels
1. Avocado Toast
“Avocado Toast is a lighter option that you can easily alter to match your goals,” White says.
The standard Avocado Toast has 380 calories, 11 grams of protein, 6 grams of fiber, and 680 milligrams of sodium. (1)
Why it works: It is simple, satisfying, and easy to build on. Avocado adds fat and fiber, and avocados are listed in the Dietary Guidelines as a whole-food source of healthy fats. (1, 3)
How to customize it: White recommends adding extra vegetables to increase nutrient density. If your location allows add-ons and you want more protein, turkey sausage adds 90 calories, 7 grams of protein, and 280 milligrams of sodium. (1)
Other considerations: If you want more fiber, choose Honey Whole Wheat or Ancient Grain when available. The Honey Whole Wheat Bagel has 6 grams of fiber, and the Ancient Grain Bagel has 7 grams. (1)
2. Garden Avocado Egg Sandwich
The Garden Avocado Egg Sandwich is one of White’s top picks because it gives you “a bit of everything.”
The standard Garden Avocado Egg Sandwich has 500 calories, 18 grams of protein, 5 grams of fiber, and 840 milligrams of sodium. (1)
Why it works: This order brings together protein, healthy fats, and fiber. It’s more complete than a bagel with spread alone, while still being a classic breakfast-style order. (1,3)
How to customize it: White suggests swapping the egg for egg whites if you want to reduce saturated fat while maintaining the same amount of protein. In the nutrition guide, the egg white version has 450 calories, 18 grams of protein, 5 grams of fiber, 2.5 grams of saturated fat, and 860 milligrams of sodium. (1)
Other considerations: This sandwich is lower in sodium than many other breakfast sandwiches in the guide, but it still has 840 milligrams. If you choose it, consider keeping other meals that day a little lower in sodium when possible. (1)
3. Bacon Avocado Tomato Thin
The Bacon Avocado Tomato Thin on Plain has 440 calories, 19 grams of protein, 4 grams of fiber, and 890 milligrams of sodium. (1)
Why it works: It brings protein from egg whites and a little produce from avocado and tomato. The thin bagel also makes it a lighter option than many full-size breakfast sandwiches on the menu. (1)
How to customize it: White recommends choosing Ancient Grain when available for a more nutrient dense and fiber-rich option. You can also add turkey sausage for more protein, though that adds sodium, too. Lox is another protein option; a 2-ounce serving adds 100 calories, 12 grams of protein, and 650 milligrams of sodium. (1)
Other considerations: This sandwich has 890 milligrams of sodium. It can still fit into your day, but it is worth knowing the number before you order.
4. Honey Whole Wheat Bagel
Sometimes you just want the bagel. For that, White likes the Honey Whole Wheat Bagel. This one has 280 calories, 12 grams of protein, 6 grams of fiber, and 440 milligrams of sodium. (1)
Why it works: The fiber is the key callout here. It has more fiber than many classic and signature bagels listed in the nutrition guide. (1)
How to customize it: White suggests adding peanut butter if you want more protein and a bit more staying power. Einstein Bros. Bagels’ Natural Peanut Butter adds 240 calories, 9 grams of protein, and 4 grams of fiber. (1)
Other considerations: “A bagel isn’t a balanced meal by itself because it lacks other food groups outside of grains,” White says. Pairing it with a protein, a healthy fat and veggies will make it more complete.
5. Avocado Veg Out Sandwich
The Avocado Veg Out Sandwich is White’s veggie-forward lunch pick. It has 410 calories, 14 grams of protein, 6 grams of fiber, and 630 milligrams of sodium when ordered on a Sesame Seed bagel. (1)
Why it works: It is packed with vegetables, and it is on the lower-calorie side compared with many other lunch sandwiches in the Einstein Bros. Bagels nutrition guide. (1)
How to customize it: White recommends choosing the Ancient Grain Bagel when available for more fiber. The Ancient Grain Bagel has 7 grams of fiber, compared with 2 grams in the Sesame Seed Bagel. (1)
Quick Einstein Bros Nutrition Snapshot
Here’s a simpler way to look at Einstein Bros nutrition before you order. This chart compares calories, protein, fiber, and sodium for the five dietitian-picked items below.
The numbers come from the Einstein Bros. Bagels Nutrition Guide 2026 and are based on the menu’s standard builds. Your final order may vary a bit depending on location, preparation, and any swaps or add-ons. (1)
| Order | Calories | Protein | Fiber | Sodium |
| Avocado Toast | 380 | 11 g | 6 g | 680 mg |
| Garden Avocado Egg Sandwich | 500 | 18 g | 5 g | 840 mg |
| Bacon Avocado Tomato Thin | 440 | 19 g | 4 g | 890 mg |
| Honey Whole Wheat Bagel | 280 | 12 g | 6 g | 440 mg |
| Avocado Veg Out Sandwich | 410 | 14 g | 6 g | 630 mg |
Frequently Asked Questions (FAQs)
- What is a dietitian-approved order at Einstein Bros. Bagels?
There is no single best order for everyone. White’s picks are Avocado Toast, the Garden Avocado Egg Sandwich, the Bacon Avocado Tomato Thin, the Honey Whole Wheat Bagel, and the Avocado Veg Out Sandwich.
- Which of these picks is lowest in calories?
Of the five picks in this article, the Honey Whole Wheat Bagel is the lowest-calorie standalone item at 280 calories. Among the more meal-like options listed here, Avocado Toast has 380 calories, and the Avocado Veg Out Sandwich has 410 calories. However, nutrient dense and balanced meals are most impactful for your health and regulating your appetite (14)
- Which pick has the most protein?
Of the five picks listed here, the Bacon Avocado Tomato Thin has the most protein at 19 grams. The Garden Avocado Egg Sandwich has 18 grams, and the Avocado Veg Out Sandwich has 14 grams. (1,4)
- What should I watch for when ordering at Einstein Bros. Bagels?
Sodium is the main thing to check, especially in breakfast sandwiches, lunch sandwiches, and add-ons like lox or turkey sausage. The FDA lists the Daily Value for sodium as 2,300 milligrams. (1, 2)
Bottom Line
Einstein Bros. Bagels can fit into a balanced day with a little strategy.
White’s picks focus on practical wins: fiber from Honey Whole Wheat, Ancient Grain, avocado, and veggie-forward sandwiches; protein from eggs, egg whites, turkey sausage, lox, or peanut butter; and simple swaps that make the order better suited to your goals. (1)
Use the nutrition guide as a starting point, then make the order your own. MyFitnessPal can help you see how your favorite pick fits into the rest of your day, and the MyFitnessPal Community can give you even more ideas for making restaurant meals feel flexible, doable, and still delicious.
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Originally published November 6, 2018; Updated June 25, 2026
The post Looking at Einstein Bros. Nutrition? Here’s What a Dietitian Would Order appeared first on MyFitnessPal Blog.
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