A Panera Bread Plain Bagel comes in at 290 calories, 1 gram of fat, 3 grams of fiber, and 12 grams of protein, not bad at all until you add the cream cheese. As an alternative, try Thomas Light Multi-Grain English Muffins, which come in at 100 calories, 1.5 grams of unsaturated fat, 8 grams of fiber and 6 grams of protein. Top it with light cream cheese if you like (100 calories), but I like a tablespoon of Smuckers Simply Fruit (40 calories).