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Olive Tapenade Cheese Bagel Calories
Source of carbohydrates, protein, and sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Olive Tapenade Cheese Bagel (125 g) has 388 calories. That works out to 310 calories per 100 g. It contains 54.8 g of carbs, 14 g of protein, 13.3 g of fat and 3.1 g of fiber. Its 31.3 µg of Selenium covers 57% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Olive Tapenade Cheese Bagel Nutrition Facts
Selected: 1 piece (medium) · 125 g
388
KCAL / 125G
Carbs
54.8g
· 20% DV
Protein
14g
· 28% DV
Fat
13.3g
· 17% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 14% · Fat 30%
Olive Tapenade Cheese Bagel nutrition facts table · 1 piece (medium) (125 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 388 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 5.19 g | 26% |
| Trans fat | 0.1 g | |
| Sodium | 919 mg | 40% |
| Total carbohydrate | 54.8 g | 20% |
| Fiber | 3.1 g | 11% |
| Protein | 14 g | 28% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Olive Tapenade Cheese Bagel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 125 g | 388 kcal |
| ½ piece (half) | 63 g | 195 kcal |
| 1 piece (small) | 85 g | 264 kcal |
| 100 g | 100 g | 310 kcal |
| 1 serving (medium) | 125 g | 388 kcal |
| 1 piece (large) | 165 g | 512 kcal |
| 1 serving (large) | 165 g | 512 kcal |
| 1 piece (jumbo) | 210 g | 651 kcal |
Calculated from 310 calories per 100 g.
Frequently Asked Questions About Olive Tapenade Cheese Bagel
What is an olive tapenade cheese bagel?
An olive tapenade cheese bagel is a sliced bagel filled or topped with olive tapenade and cheese. It combines a chewy, bread-like base with a salty olive spread; the cheese may be melted or served cold, depending on how it is prepared.
How do you make an olive tapenade cheese bagel?
Slice a bagel horizontally, spread olive tapenade over the cut sides, and add cheese to make an olive tapenade cheese bagel. Toast or bake it briefly if you want warm, softened cheese, then serve it before the bread loses its crispness.
What cheese goes best on an olive tapenade cheese bagel?
Mozzarella, provolone, and mild cheddar all work well on an olive tapenade cheese bagel. A mild cheese balances the tapenade’s briny flavor, while a stronger cheese makes the filling richer; choose one that melts well if you plan to toast the bagel.
Can you use cream cheese in an olive tapenade cheese bagel?
Yes, cream cheese works in an olive tapenade cheese bagel and gives it a smooth, tangy filling. Spread a thin layer so it does not overpower the olives, and add the tapenade sparingly because both ingredients can be salty.
Should you toast an olive tapenade cheese bagel before adding the filling?
Toasting the cut sides first gives an olive tapenade cheese bagel a firmer, crisp base that is less likely to turn soggy. Add the tapenade and cheese afterward; if you want melted cheese, return the assembled bagel to the toaster oven briefly.
How do you keep an olive tapenade cheese bagel from getting soggy?
Keep an olive tapenade cheese bagel from getting soggy by assembling it just before eating. If you need to pack it ahead, toast and cool the bagel, then carry the tapenade and cheese separately and add them shortly before serving.
How do you reheat an olive tapenade cheese bagel?
Reheat an olive tapenade cheese bagel in a toaster oven or regular oven until the bread is warm and the cheese softens. Avoid microwaving it for too long, which can make the bagel chewy; check it frequently because the tapenade can heat quickly.
Can you freeze an olive tapenade cheese bagel?
Yes, you can freeze an olive tapenade cheese bagel, though the bread may soften and the cheese texture may change after thawing. For a better result, freeze the plain bagel and add fresh tapenade and cheese after thawing.
What should you serve with an olive tapenade cheese bagel?
Serve an olive tapenade cheese bagel with a green salad, sliced vegetables, or tomato soup. These lighter sides complement the salty, savory filling without competing with it; fresh cucumber or leafy greens also add a crisp contrast.
Is a homemade olive tapenade cheese bagel different from a bakery-made one?
Yes, a homemade olive tapenade cheese bagel lets you choose the bagel, cheese, and amount of tapenade, while a bakery-made version may use prepared components. Making it at home also lets you assemble it fresh and adjust the saltiness to your taste.
Olive Tapenade Cheese Bagel Vitamins & Minerals
Vitamins
B1
0.39mg · 33% DV
Folate
107.5µg · 27% DV
B3
3.88mg · 24% DV
B12
0.53µg · 22% DV
Minerals
Selenium
31µg · 56% DV
Sodium
919mg · 40% DV
Phosphorus
228mg · 33% DV
Manganese
0.6mg · 26% DV
Potassium ⭐
188mg · 6% DV
Olive Tapenade Cheese Bagel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive Tapenade Cheese Bagel
To burn the 388 calories in 1 piece (medium) (125 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Olive Tapenade Cheese Bagel?
Olive Tapenade Cheese Bagel pairs a dense, ring-shaped bagel with olive tapenade and cheese. Bagels have roots in Eastern European Jewish baking and are strongly associated with New York, where they became a familiar breakfast and deli staple. The dough is traditionally boiled briefly before baking, giving the bread its chewy crust and compact middle.
Enjoy it toasted or as it is, for breakfast, lunch, or a substantial snack; it works well with coffee, tea, or a simple salad. The tapenade brings a savoury, briny edge, balanced by the cheese’s creamy richness. It provides carbohydrates and protein, while the toppings also make it relatively salty. Add fresh tomato or leafy greens for a lighter, fresher pairing.
How Nutritious Is Olive Tapenade Cheese Bagel?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Olive Tapenade Cheese Bagel Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Olive Tapenade Cheese Bagel Contain Allergens?
Contains these allergens:
Which Diets Is Olive Tapenade Cheese Bagel Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Olive Tapenade Cheese Bagel Fat Profile
SATURATED
5.19g
MONOUNSATURATED
5.19g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.