Nutrition Breakdown
Bagel Oasis Calories — Lowest to Highest
Browse calorie values for Bagel Oasis menu items, with official nutrition where available and estimated calories for uncovered items. Updated July 2026.
Coverage
100%
Average Calories
325 kcal
Lowest Item
107 kcal
Highest Item
541 kcal
Lowest Calorie Items at Bagel Oasis
Use this ranking to find lighter menu options quickly
| # | Item | Category | Source | Calories |
|---|---|---|---|---|
| 1 | Pastrami | boar's head dell meats | USDA | 107 kcal |
| 2 | Liverwurst | boar's head dell meats | USDA | 110 kcal |
| 3 | Virginia Ham | boar's head dell meats | USDA | 111 kcal |
| 4 | Deluxe Ham | boar's head dell meats | USDA | 118 kcal |
| 5 | Black and White | cookies and pastries | USDA | 160 kcal |
| 6 | Lunch Special | specials | USDA | 177 kcal |
| 7 | Baked Salmon Salad | on a bagel | Estimated | 180 kcal |
| 8 | Egg Salad | on a bagel | Estimated | 180 kcal |
| 9 | Shrimp Salad | on a bagel | Estimated | 180 kcal |
| 10 | Tuna Salad | on a bagel | Estimated | 180 kcal |
| 11 | Whitefish Salad | on a bagel | Estimated | 180 kcal |
| 12 | 1 Egg and Cheese | on the grill | USDA | 203 kcal |
| 13 | Olive Loaf | boar's head dell meats | USDA | 214 kcal |
| 14 | 1 Egg on a Bagel or Roll | on the grill | USDA | 251 kcal |
| 15 | 2 Egg on a Bagel or Roll | on the grill | USDA | 251 kcal |
| 16 | Sliced Nova | on a bagel | Estimated | 260 kcal |
| 17 | Cheddar | boar's head dell meats | USDA | 267 kcal |
| 18 | Daily Special 1 | specials | USDA | 268 kcal |
| 19 | Bologna | boar's head dell meats | USDA | 281 kcal |
| 20 | Strudel Sticks | cookies and pastries | USDA | 281 kcal |
| 21 | Breakfast Special | specials | USDA | 282 kcal |
| 22 | Sliced Nova and Cream Cheese | on a bagel | Estimated | 290 kcal |
| 23 | Chicken Salad | on a bagel | Estimated | 305 kcal |
| 24 | Muffins (Each) | cookies and pastries | USDA | 306 kcal |
| 25 | 1 Egg and Bacon | on the grill | USDA | 309 kcal |
| 26 | Apple Turnovers | cookies and pastries | USDA | 316 kcal |
| 27 | 12 Oz Herring In Cream Sauce | nova specialties | Estimated | 320 kcal |
| 28 | Bacon and Cream Cheese | on a bagel | Estimated | 320 kcal |
| 29 | Blueberry Cream Cheese | on a bagel | Estimated | 320 kcal |
| 30 | Cream Cheese | on a bagel | Estimated | 320 kcal |
Highest Calorie Items
Top calorie-dense picks based on current nutrition data
Salt Sticks
Salt Sticks (6)
Pretzels
Brownies
Rainbow Cookies
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How Estimated Calories Are Calculated
When official nutrition is unavailable, calorie values are estimated using menu-item keywords and then adjusted by portion size. These values are directional for comparison, not medical nutrition advice.
- Base estimate: item-name tokens (for example burger, fries, salad, pizza, shake) map to baseline calorie ranges.
- Portion weighting: ounce and gram values adjust the estimate (about 8 oz = 1.0x, about 230 g = 1.0x), then the value is capped within a safe range.
- Size modifiers: small/kids items apply a lower multiplier, while large/xl/family/double items apply a higher multiplier.
- Final output: estimates are rounded to whole calories and shown as Estimated in the source column.
Bagel Oasis Calories — Frequently Asked Questions
Questions about calorie values, estimates, and nutrition coverage.
How many Bagel Oasis items have calorie data?
What is the lowest-calorie item at Bagel Oasis?
Are Bagel Oasis calorie values official or estimated?
Where can I compare calories and prices together?
How to Use This Calories Page
Use this page to compare low-calorie and high-calorie items quickly before ordering. Official values are used where available, and estimated values fill the coverage gap for broad menu discovery.
Estimated values are directional and may vary by location, preparation style, and serving size. For strict dietary planning, cross-check with the official restaurant nutrition statement when available.