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Bagel sandwich with ham and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (whole) of Starbucks Ham Bagel (130 g) has 356 calories. That works out to 274 calories per 100 g. It contains 52.7 g of carbs, 16.3 g of protein, 9.2 g of fat and 2.9 g of fiber. Its 35.1 µg of Selenium covers 64% of the Daily Value. Its glycemic index is 69 (high), so it raises blood sugar quickly.
Selected: 1 piece (whole) · 130 g
356
KCAL / 130G
Carbs
52.7g
· 19% DV
Protein
16.3g
· 33% DV
Fat
9.2g
· 12% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 18% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 356 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0.08 g | |
| Sodium | 982 mg | 43% |
| Total carbohydrate | 52.7 g | 19% |
| Fiber | 2.9 g | 10% |
| Protein | 16.3 g | 33% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 130 g | 356 kcal |
| 1 piece (half) | 65 g | 178 kcal |
| 100 g | 100 g | 274 kcal |
| 1 piece (small) | 100 g | 274 kcal |
| 1 serving (medium) | 130 g | 356 kcal |
| 1 serving (large) | 195 g | 534 kcal |
| 2 piece (double) | 260 g | 712 kcal |
Calculated from 274 calories per 100 g.
The Starbucks Ham Bagel combines a bagel with ham and includes dairy and sesame ingredients. Exact additions, such as cheese or sauce, can vary by market and recipe, so the product may not be identical at every Starbucks.
The meat used in the Starbucks Ham Bagel can vary by country, so the name alone does not confirm whether it contains pork. Check the local product information or ask the store if the meat source matters to you.
The Starbucks Ham Bagel can be eaten cold or warmed, depending on how it is sold and your preference. If reheating it, warm it briefly so the bagel does not become tough and the filling heats through.
Yes, the Starbucks Ham Bagel can work as a filling breakfast, with bread and ham providing a substantial base. Because ham is a processed meat and can be salty, pairing it with fruit or vegetables makes for a more varied meal.
Warm a Starbucks Ham Bagel briefly in a toaster oven or regular oven for a crispier bagel. A microwave is quicker but can make the bread soft and chewy; avoid heating it so long that the filling dries out.
Unlike a plain bagel, the Starbucks Ham Bagel is a filled sandwich with ham and dairy-containing ingredients. That makes it a ready-to-eat meal rather than just bread that you need to top yourself.
Yes, you can make a similar Starbucks Ham Bagel at home by slicing a bagel and adding ham and a dairy-based filling. Toast the bagel lightly first if you want a crisper texture, then assemble it while warm.
Fresh fruit or a simple side salad pairs well with a Starbucks Ham Bagel and adds freshness alongside its savory filling. Coffee or tea is also a common breakfast drink to serve with it.
Refrigerate leftover Starbucks Ham Bagel in a sealed container rather than leaving it at room temperature. Since it contains ham and dairy, eat it promptly and reheat it thoroughly if you prefer it warm.
You can freeze a Starbucks Ham Bagel, although the bagel may lose some of its texture and become softer after thawing. Wrap it airtight, thaw it in the refrigerator, and warm it before eating.
Vitamins
B1
0.42mg · 35% DV
B3
5.33mg · 33% DV
Folate
101.4µg · 25% DV
B12
0.55µg · 23% DV
Minerals
Selenium
35µg · 64% DV
Sodium
982mg · 43% DV
Phosphorus
230mg · 33% DV
Manganese
0.62mg · 27% DV
Potassium ⭐
230mg · 7% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 356 calories in 1 piece (whole) (130 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.
Starbucks Ham Bagel is a ready-to-eat sandwich made with a ring-shaped bagel, a bread with a lightly firm crust and chewy centre, filled with ham. Bagels have roots in the Jewish communities of Central and Eastern Europe; this version is sold as a convenient café meal.
It works well as breakfast or a filling snack with coffee, whether picked up on the go or eaten at a café. The bread is pleasantly chewy, while the ham brings a savoury, salty contrast. It provides carbohydrates along with protein, with 12.5 g of protein per 100 g. Pair it with fresh fruit or a side salad for a more balanced meal, or enjoy it on its own when you need something substantial.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.06g
MONOUNSATURATED
3.54g
POLYUNSATURATED
1.51g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.