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Bagels - Approx. 1/2 bagel (70g) unless otherwise indicated
Banana Nut Bagel (170 cal/1 g fat/2 g fiber/34 g carbs) 3
Blueberry Bagel (165 cal/1 g fat/2 g fiber/34 g carbs) 3
Cheddar Herb Bagel (176 cal/3 g fat/1 g fiber/30 g carbs) 3.5
Chocolate Chip Bagel (174 cal/1 g fat/2 g fiber/34 g carbs) 3
Cinnamon Raisin Bagel (168 cal/1 g fat/2 g fiber/35 g carbs) 3
Cinnamon Sugar Bagel (175 cal/1 g fat/1 g fiber/37 g carbs) 3.5
Cranberry Walnut Bagel (176 cal/1 g fat/2 g fiber/36 g carbs) 3
Egg Bagel (164 cal/1 g fat/1 g fiber/33 g carbs) 3
Everything Bagel (168 cal/1 g fat/2 g fiber/34 g carbs) 3
Garlic Bagel (165 cal/1 g fat/2 g fiber/34 g carbs) 3
Honey Oat Bagel (160 cal/1 g fat/1 g fiber/34 g carbs) 3
Jalapeno Bagel (175 cal/3 g fat/1 g fiber/30 g carbs) 3.5
Onion Bagel (168 cal/1 g fat/2 g fiber/35 g carbs) 3
Plain Bagel (167 cal/1 g fat/2 g fiber/34 g carbs) 3
Poppy Bagel (172 cal/1 g fat/2 g fiber/34 g carbs) 3
Pumpernickel Bagel (166 cal/1 g fat/2 g fiber/34 g carbs) 3
Salt Bagel (162 cal/1 g fat/1 g fiber/33 g carbs) 3
Sesame Bagel (179 cal/2 g fat/2 g fiber/33 g carbs) 3.5
Spinach Bagel (178 cal/1 g fat/2 g fiber/36 g carbs) 3
Strawberry Bagel (171 cal/1 g fat/2 g fiber/36 g carbs) 3
Tomato Basil Bagel (161 cal/1 g fat/2 g fiber/33 g carbs) 3
Vegetable Bagel (159 cal/1 g fat/2 g fiber/33 g carbs) 3
Wheat Bagel (165 cal/1 g fat/2 g fiber/34 g carbs) 3
Blueberry Cobbler Choice Bagel (196 cal/4 g fat/1 g fiber/35 g carbs) 4
Cheddar Nacho Choice Bagel (176 cal/3 g fat/2 g fiber/30 g carbs) 3.5
Cinnamon Apple Pie Choice Bagel (193 cal/4 g fat/1 g fiber/34 g carbs) 4
Cinnamon Bun Choice Bagel (200 cal/4 g fat/1 g fiber/35 g carbs) 4
Cinnamon Danish Choice Bagel (198 cal/4 g fat/2 g fiber/36 g carbs) 4
French Toast Choice Bagel (186 cal/2 g fat/1 g fiber/37 g carbs) 3.5
Quiche Lorraine Choice Bagel (177 cal/4 g fat/1 g fiber/27 g carbs) 3.5
Strawberry White Chocolate Choice Bagel (182 cal/2 g fat/2 g fiber/36 g carbs) 3.5
Swiss Melt Choice Bagel (184 cal/4 g fat/1 g fiber/29 g carbs) 4
White Chocolate Swirl Choice Bagel (198 cal/4 g fat/1 g fiber/35 g carbs) 4
Blueberry My Fav Muffin Bagel [1 bagel (113g)] (320 cal/1.5 g fat/2 g fiber/66 g carbs) 6
Cinnamon Raisin My Fav Muffin Bagel [1 bagel (113g)] (310 cal/1 g fat/3 g fiber/66 g carbs) 5.5
Honey Grain My Fav Muffin Bagel [1 bagel (113g)] (310 cal/3 g fat/4 g fiber/61 g carbs) 5.5
Plain My Fav Muffin Bagel [1 bagel (113g)] (310 cal/1 g fat/2 g fiber/64 g carbs) 6
Russian Black Bread My Fav Muffin Bagel [1 bagel (113g)] (320 cal/1 g fat/4 g fiber/67 g carbs) 5.5
Sour Dough My Fav Muffin Bagel [1 bagel (113g)] (310 cal/1 g fat/2 g fiber/64 g carbs) 6
Whole Wheat My Fav Muffin Bagel [1 bagel (113g)] (310 cal/1.5 g fat/5 g fiber/66 g carbs) 5.5
Muffins - 1/3 jumbo muffin or Approx. 2 mini muffins (about 2 oz)
Fat Free Blueberry Muffin (108 cal/0 g fat/1 g fiber/26 g carbs) 2
Fat Free Cherry Pie Muffin (109 cal/0 g fat/0 g fiber/26 g carbs) 2
Fat Free Chocolate Eclair Muffin (120 cal/0 g fat/1 g fiber/28 g carbs) 2
Fat Free Chocolate Marble Muffin (125 cal/0 g fat/1 g fiber/29 g carbs) 2.5
Fat Free Cinnamon Bun Muffin (168 cal/0 g fat/0 g fiber/42 g carbs) 3.5
Fat Free Raspberry Amaretto Muffin (127 cal/0 g fat/1 g fiber/31 g carbs) 2.5
Banana Nut Muffin (195 cal/11 g fat/1 g fiber/21 g carbs) 4.5
Blueberry Muffin (168 cal/8 g fat/0 g fiber/22 g carbs) 4
Blueberry Cheesecake Muffin (199 cal/12 g fat/0 g fiber/20 g carbs) 5
Boston Cream Pie Muffin (176 cal/7 g fat/0 g fiber/26 g carbs) 4
Cherry Cheesecake Muffin (170 cal/10 g fat/0 g fiber/19 g carbs) 4
Chocolate Cheesecake Muffin (202 cal/12 g fat/0 g fiber/22 g carbs) 5
Chocolate Chip Muffin (211 cal/11 g fat/1 g fiber/27 g carbs) 5
Cinnamon Crumb Cake Muffin (212 cal/13 g fat/0 g fiber/21 g carbs) 5.5
Cinnamon Swirl Cheesecake Muffin (214 cal/11 g fat/0 g fiber/28 g carbs) 5
Deep Dish Apple Pie Muffin (177 cal/8 g fat/0 g fiber/25 g carbs) 4
Double Chocolate Muffin (201 cal/9 g fat/1 g fiber/28 g carbs) 4.5
Golden Corn Bread Muffin (197 cal/9 g fat/1 g fiber/26 g carbs) 4.5
Lemon Poppyseed Muffin (201 cal/10 g fat/0 g fiber/25 g carbs) 5
Pumpkin Spice Muffin (181 cal/8 g fat/0 g fiber/26 g carbs) 4.5
Cream Cheese - 2 Tbsp (1 oz)
Plain Lite Cream Cheese (70 cal/5 g fat/0 g fiber/3 g carbs) 2
Garden Vegetable Lite Cream Cheese (60 cal/5 g fat/0 g fiber/1 g carbs) 1.5
Strawberry Lite Cream Cheese (80 cal/6 g fat/0 g fiber/6 g carbs) 2
Santa Fe Vegetable Lite Cream Cheese (60 cal/4 g fat/0 g fiber/4 g carbs) 1.5
Soft/Plain Cream Cheese (100 cal/10 g fat/0 g fiber/2 g carbs) 3
Very Berry Cream Cheese (120 cal/11 g fat/0 g fiber/4 g carbs) 3.5
Onion Chive Cream Cheese (100 cal/10 g fat/0 g fiber/2 g carbs) 3
Honey Cinnamon Cream Cheese (130 cal/12 g fat/0 g fiber/3 g carbs) 3.5
Nutty Honey Cream Cheese (100 cal/9 g fat/0 g fiber/5 g carbs) 3
Hickory Cheddar Cream Cheese (140 cal/12 g fat/0 g fiber/5 g carbs) 4
Garden Vegetable Cream Cheese (100 cal/10 g fat/0 g fiber/1 g carbs) 3
Sandwiches
All sandwiches are prepared on a plain bagel and include all fixings indicated on menu.
Turkey Sandwich [10.1 oz w/lettuce/tomato/Hellmann's Dijonnaise] (465 cal/3 g fat/4 g fiber/77 g carbs) 9
Roast Beef Sandwich [10.1 oz w/lettuce/tomato/Hellmann's Dijonnaise] (480 cal/6 g fat/4 g fiber/77 g carbs) 9.5
Ham Sandwich [10.1 oz w/lettuce/tomato/Hellmann's Dijonnaise] (495 cal/9 g fat/4 g fiber/77 g carbs) 10
Tuna Sandwich [10.1 oz w/lettuce/tomato/Hellmann's Dijonnaise] (547 cal/14 g fat/4 g fiber/77 g carbs) 11.5
Classic Turkey Sandwich [10.1 oz] (552 cal/14 g fat/4 g fiber/74 g carbs) 11.5
Kick-N Roast Beef Sandwich [10.6 oz] (579 cal/15 g fat/4 g fiber/79 g carbs) 12
Holey Guacamole Sandwich [10.6 oz] (476 cal/5 g fat/4 g fiber/76 g carbs) 9
Mediterranean Veg-Out Sandwich [11 oz] (506 cal/9 g fat/8 g fiber/90 g carbs) 9.5 (10)
Chicken Caesar Sandwich [10.9 oz] (611 cal/19 g fat/4 g fiber/78 g carbs) 13
Turkey Club Sandwich [11.6 oz] (782 cal/34 g fat/4 g fiber/75 g carbs) 17.5
Grilled Chicken Sandwich [10.2 oz] (571 cal/17 g fat/4 g fiber/77 g carbs) 12
Big Apple Club Sandwich [11.6 oz] (797 cal/37 g fat/4 g fiber/75 g carbs) 18
Roma Italian Sandwich [12.6 oz] (764 cal/34 g fat/4 g fiber/76 g carbs) 17.5
All-American Duo Sandwich [12.6 oz] (752 cal/28 g fat/4 g fiber/78 g carbs) 16.5
Cafe Chicken Melt Toasted Sandwich [13.7 oz] (815 cal/32 g fat/4 g fiber/80 g carbs) 18
Deli-Style Turkey Toasted Sandwich [12.1 oz] (732 cal/25 g fat/4 g fiber/76 g carbs) 16
Roast Beef Parmesan Grinder Toasted Sandwich [11.4 oz] (583 cal/15 g fat/4 g fiber/76 g carbs) 12
Spicy Italian Sub Toasted Sandwich [13.6 oz] (770 cal/34 g fat/4 g fiber/77 g carbs) 17.5
Tuna Melt Toasted Sandwich [10 oz] (641 cal/23 g fat/4 g fiber/75 g carbs) 14
Breakfast
Morning Classic Breakfast Sandwich [7.5 oz] (486 cal/11 g fat/3 g fiber/73 g carbs) 10
So. Tradition w/Bacon Breakfast Sandwich [8 oz] (566 cal/18 g fat/3 g fiber/73 g carbs) 12
So. Tradition w/Ham Breakfast Sandwich [9 oz] (547 cal/15 g fat/3 g fiber/73 g carbs) 11.5
So. Tradition w/Sausage Breakfast Sandwich [9.5 oz] (696 cal/31 g fat/3 g fiber/73 g carbs) 16
Northern Omelette Breakfast Sandwich [10 oz] (699 cal/31 g fat/3 g fiber/73 g carbs) 16
Breakfast B.L.T. Breakfast Sandwich [9.1 oz] (704 cal/31 g fat/4 g fiber/83 g carbs) 16
Lox & Cream Cheese Breakfast Sandwich [10.6 oz w/Onion Chive Cream Cheese/Tomato/Onion] (602 cal/21 g fat/4 g fiber/78 g carbs) 13
Snacks
Pizzah Bagel [7.9 oz] (481 cal/6 g fat/5 g fiber/85 g carbs) 9 (9.5)
Enchilada Bagellata [7.9 oz] (522 cal/11 g fat/4 g fiber/84 g carbs) 10.5
Salads
All salads are prepared using the ingredients indicated on menu.
Garden Mix Cafe Salad [6.5 oz] (100 cal/5 g fat/2 g fiber/9 g carbs) 2
Garden Mix Cafe Salad w/o egg [6.5 oz] (63 cal/2 g fat/2 g fiber/9 g carbs) 1
Classic Caesar Cafe Salad [4.3 oz] (225 cal/19 g fat/2 g fiber/9 g carbs) 5.5
Classic Caesar Salad [8.4 oz] (414 cal/36 g fat/3 g fiber/12 g carbs) 10.5
Chicken Caesar Salad [11.5 oz] (524 cal/41 g fat/3 g fiber/15 g carbs) 13.5
Garden Mix Salad [12.4 oz] (197 cal/9 g fat/4 g fiber/18 g carbs) 4
Garden Mix Salad w/o egg [12.4 oz] (123 cal/4 g fat/4 g fiber/18 g carbs) 2
Grilled Chicken Club Salad [17.9 oz] (820 cal/69 g fat/3 g fiber/16 g carbs) 21.5
Mediterranean Bread Salad [18.8 oz] (973 cal/73 g fat/5 g fiber/52 g carbs) 24.5
Calypso Chicken Salad [13.6 oz] (637 cal/49 g fat/3 g fiber/34 g carbs) 16
Classic Caesar Salad w/Lite Italian Dressing [8.4 oz] (158 cal/8 g fat/3 g fiber/14 g carbs) 3
Chicken Caesar Salad w/Lite Italian Dressing [11.5 oz] (268 cal/12 g fat/3 g fiber/17 g carbs) 6
Grilled Chicken Club Salad w/Lite Italian Dressing [17.9 oz] (500 cal/31 g fat/3 g fiber/18 g carbs) 12
Mediterranean Bread Salad w/Lite Italian Dressing [18.8 oz] (626 cal/32 g fat/5 g fiber/55 g carbs) 14 (14.5)
Calypso Chicken Salad w/Lite Italian Dressing [13.6 oz] (317 cal/17 g fat/3 g fiber/22 g carbs) 7
Soups - 8 oz
No fiber given so values *may* be lower.
Beef Barley Mushroom Soup (100 cal/3 g fat/12 g carbs) 2.5
Beef Pot Roast Soup (110 cal/4 g fat/12 g carbs) 2.5
Boston Clam Chowder Soup (210 cal/13 g fat/20 g carbs) 5.5
California Medley Soup (170 cal/9 g fat/16 g carbs) 4
Cheese & Bacon Soup (310 cal/21 g fat/18 g carbs) 8
Chicken Gumbo (130 cal/3 g fat/19 g carbs) 3
Chicken Noodle Soup (110 cal/4 g fat/12 g carbs) 2.5
Chicken & Dumplings Soup (250 cal/14 g fat/20 g carbs) 6
Chicken & Wild Rice Soup (190 cal/9 g fat/22 g carbs) 4.5
Country Bean Soup (140 cal/1.5 g fat/24 g carbs) 3
Cream of Broccoli w/Cheese (170 cal/11 g fat/15 g carbs) 4.5
Cream of Broccoli w/o Cheese (230 cal/17 g fat/17 g carbs) 6
Cream of Potato (240 cal/14 g fat/24 g carbs) 6
French Onion Soup (60 cal/2 g fat/9 g carbs) 1.5
Garden Vegetable Soup (110 cal/1 g fat/22 g carbs) 2.5
Hearty Vegetable Beef Soup (100 cal/1 g fat/16 g carbs) 2
Minestrone (150 cal/3 g fat/26 g carbs) 3.5
Navy Bean w/Ham Soup (110 cal/2 g fat/23 g carbs) 2.5
New England Clam Chowder (220 cal/13 g fat/21 g carbs) 5.5
Potato Chowder (210 cal/13 g fat/20 g carbs) 5.5
Sirloin Beef w/Pasta Soup (190 cal/7 g fat/22 g carbs) 4.5
Split Pea Soup w/Ham (90 cal/2 g fat/15 g carbs) 2
Turkey & Sausage Gumbo (190 cal/10 g fat/14 g carbs) 4.5
Vegetable Beef Soup (110 cal/3 g fat/16 g carbs) 2.5
Wisconsin Cheese Soup (210 cal/11 g fat/20 g carbs) 5
Low Carb Entrees
Deli Meat & Cheese Plate [8.1 oz] (533 cal/37 g fat/0 g fiber/3 g carbs) 13.5
Kick-n Chicken Plate [8.9 oz] (382 cal/22 g fat/0 g fiber/10 g carbs) 9.5
Tuna Salad Plate [8.9 oz] (356 cal/25 g fat/1 g fiber/3 g carbs) 9
Ham & Cheese Omelette [12.5 oz] (679 cal/49 g fat/1 g fiber/6 g carbs) 17.5
Three Cheese Omelette [12.5 oz] (860 cal/61 g fat/1 g fiber/8 g carbs) 22
Chicken Caesar Salad w/o croutons [11.1 oz] (482 cal/39 g fat/2 g fiber/9 g carbs) 12.5
Garden Mix Salad [15.2 oz] (564 cal/51 g fat/4 g fiber/12 g carbs) 14.5
Drinks
Cappuccino w/fat-free milk: 16 oz (133 cal/1 g fat/0 g fiber/18 g carbs) 2.5
Cappuccino w/fat-free milk: 20 oz (182 cal/1 g fat/0 g fiber/25 g carbs) 3.5
Cinnamon Toast Latte w/fat-free milk: 16 oz (240 cal/1 g fat/0 g fiber/44 g carbs) 5
Cinnamon Toast Latte w/fat-free milk: 20 oz (320 cal/1 g fat/0 g fiber/59 g carbs) 6.5
Creme Caramel Latte w/fat-free milk: 16 oz (244 cal/1 g fat/0 g fiber/45 g carbs) 5
Creme Caramel Latte w/fat-free milk: 20 oz (325 cal/1 g fat/0 g fiber/61 g carbs) 6.5
Italiano w/fat-free milk: 16 oz (89 cal/1 g fat/0 g fiber/12 g carbs) 2
Italiano w/fat-free milk: 20 oz (113 cal/1 g fat/0 g fiber/16 g carbs) 2.5
Jittery Monkey w/fat-free milk: 16 oz (429 cal/6 g fat/1 g fiber/80 g carbs) 9
Jittery Monkey w/fat-free milk: 20 oz (531 cal/6 g fat/2 g fiber/102 g carbs) 10.5
Latte w/fat-free milk: 16 oz (145 cal/1 g fat/0 g fiber/20 g carbs) 3
Latte w/fat-free milk: 20 oz (193 cal/1 g fat/0 g fiber/27 g carbs) 4
Mocha w/whipped cream w/fat-free milk: 16 oz (392 cal/6 g fat/2 g fiber/70 g carbs) 8
Mocha w/whipped cream w/fat-free milk: 20 oz (478 cal/7 g fat/3 g fiber/87 g carbs) 9.5
Oregon Chai Tea Latte w/fat-free milk: 16 oz (231 cal/1 g fat/0 g fiber/47 g carbs) 4.5
Oregon Chai Tea Latte w/fat-free milk: 20 oz (293 cal/1 g fat/0 g fiber/60 g carbs) 6
Raspberry Cheesecake Latte w/fat-free milk: 16 oz (259 cal/1 g fat/0 g fiber/50 g carbs) 5.5
Raspberry Cheesecake Latte w/fat-free milk: 20 oz (348 cal/1 g fat/0 g fiber/67 g carbs) 7
Cappuccino w/2% milk: 16 oz (195 cal/7 g fat/0 g fiber/20 g carbs) 4.5
Cappuccino w/2% milk: 20 oz (266 cal/9 g fat/0 g fiber/27 g carbs) 6
Cinnamon Toast Latte w/2% milk: 16 oz (299 cal/7 g fat/0 g fiber/45 g carbs) 6.5
Cinnamon Toast Latte w/2% milk: 20 oz (399 cal/9 g fat/0 g fiber/61 g carbs) 8.5
Creme Caramel Latte w/2% milk: 16 oz (303 cal/7 g fat/0 g fiber/47 g carbs) 6.5
Creme Caramel Latte w/2% milk: 20 oz (404 cal/9 g fat/0 g fiber/63 g carbs) 9
Italiano w/2% milk: 16 oz (131 cal/5 g fat/0 g fiber/13 g carbs) 3
Italiano w/2% milk: 20 oz (166 cal/6 g fat/0 g fiber/17 g carbs) 4
Jittery Monkey w/2% milk: 16 oz (482 cal/11 g fat/1 g fiber/82 g carbs) 10.5
Jittery Monkey w/2% milk: 20 oz (596 cal/12 g fat/2 g fiber/104 g carbs) 12.5
Latte w/2% milk: 16 oz (212 cal/7 g fat/0 g fiber/22 g carbs) 5
Latte w/2% milk: 20 oz (283 cal/10 g fat/0 g fiber/29 g carbs) 6.5
Mocha w/whipped cream w/2% milk: 16 oz (454 cal/12 g fat/2 g fiber/71 g carbs) 9.5
Mocha w/whipped cream w/2% milk: 20 oz (554 cal/14 g fat/3 g fiber/88 g carbs) 11.5
Oregon Chai Tea Latte w/2% milk: 16 oz (274 cal/5 g fat/0 g fiber/48 g carbs) 6
Oregon Chai Tea Latte w/2% milk: 20 oz (347 cal/6 g fat/0 g fiber/61 g carbs) 7.5
Raspberry Cheesecake Latte w/2% milk: 16 oz (319 cal/7 g fat/0 g fiber/51 g carbs) 7
Raspberry Cheesecake Latte w/2% milk: 20 oz (427 cal/9 g fat/0 g fiber/69 g carbs) 9.5
Americano: 16 oz (12 cal/0 g fat/0 g fiber/2 g carbs) 0
Americano: 20 oz (15 cal/0 g fat/0 g fiber/3 g carbs) 0.5
Black Forest Coffee: 16 oz (198 cal/5 g fat/1 g fiber/37 g carbs) 4
Black Forest Coffee: 20 oz (274 cal/5 g fat/1 g fiber/55 g carbs) 5.5
Cafe Caramello: 16 oz (212 cal/8 g fat/0 g fiber/31 g carbs) 5
Cafe Caramello: 20 oz (269 cal/10 g fat/0 g fiber/41 g carbs) 6

Big Apple Bagels/My Fav Muffin