Panera Bread Menu Nutrition Facts & Info
This guide helps you pick meals at Panera Bread that fit your goals. It covers calories, allergens, and ingredients. It also shows how to use filters on Panera’s online menu to find what you need. The menu data was last updated on 6/13/2025 on Panera’s site.
Below is a quick reference table of common items, short descriptions, typical calorie ranges, and approximate prices. Data reflects Panera’s published menu and recent item descriptions.
Item Name | Description | Calories | Price
Avocado, Egg White & Spinach Breakfast Power Sandwich | Egg white, mashed avocado, spinach on sprouted grain | 350 | $6.49
Turkey Breast Sandwich on Whole Grain | Oven-roasted turkey, lettuce, tomato, whole grain bread | 320 | $7.29
Broccoli Cheddar Soup (Bowl) | Creamy soup with cheddar and broccoli, cup or bowl sizes | 460 (bowl) | $6.49
Caesar Salad with Chicken | Romaine, grilled chicken, parmesan, Caesar dressing | 530 | $8.99
Grilled Cheese on Country White | Cheddar, gruyere, fontina; often served with bacon option | 720 | $5.99
panera bread menu nutrition
Panera makes it easy to check menu items online before you order. They list calories, macronutrients, sodium, sugar, and allergens for each item. You can also see ingredient lists for breads, cheeses, dressings, and mix-ins.
Overview of Panera’s public nutrition resources
Panera’s nutrition pages group items by category. They offer a compact menu chart for quick scanning. Each item shows calories and basic nutrient data alongside an ingredient list.
How Panera presents calories, allergens, and ingredients
Calories are shown clearly with per-item totals and serving sizes. Allergen markers note common triggers like dairy, nuts, soy, and wheat. Ingredient lists help you spot items with bacon, multiple cheeses, or buttery bakery components.
Using Panera’s online filter tools to find items by calories or availability
The site includes filters to search by name, limit results by a calorie threshold, and show current availability. Use the calorie filter to find items at or below your target. Then, check the nutritional information and ingredient list to confirm there are no unwanted add-ons.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Classic Broccoli Cheddar Soup | Creamy soup with broccoli and cheddar | 360 | $6.49 |
| Turkey Bacon Bravo Sandwich | Roasted turkey, bacon, greens, tomato, pickles | 660 | $8.99 |
| Modern Greek Salad with Chicken | Greens, feta, olives, grilled chicken, vinaigrette | 430 | $9.49 |
| Steel Cut Oatmeal | Oats with fruit and brown sugar | 320 | $4.99 |
| Sourdough Grilled Cheese | American and cheddar on country white | 740 | $5.99 |
| Chicken Noodle Soup | Classic broth with chicken and noodles | 200 | $5.89 |
| Avocado, Egg White & Spinach | Breakfast sandwich with egg whites and avocado | 310 | $4.79 |
| Fuji Apple Salad with Chicken | Mixed greens, apples, chicken, candied pecans | 540 | $9.99 |
| Chocolate Chip Cookie | Large bakery cookie | 370 | $2.89 |
| Power Almond Butter Smoothie | Almond butter, banana, protein blend | 480 | $5.99 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Broccoli Cheddar Soup | No | No | No | Dairy, Wheat |
| Turkey Bacon Bravo Sandwich | No | No | No | Wheat, Soy |
| Modern Greek Salad with Chicken | No | No | Optional | Dairy (feta), Tree Nuts (olives processed) |
| Steel Cut Oatmeal | Yes (without dairy) | No | Optional | Possible Dairy, Tree Nuts (toppings) |
| Sourdough Grilled Cheese | No | No | No | Dairy, Wheat |
| Chicken Noodle Soup | No | No | No | Wheat |
| Avocado, Egg White & Spinach | Yes (without egg whites) | Partial | Optional | Eggs, Wheat |
| Fuji Apple Salad with Chicken | No | No | Optional | Tree Nuts (pecans), Dairy |
| Chocolate Chip Cookie | No | No | No | Wheat, Dairy, Egg |
| Power Almond Butter Smoothie | Yes (verify milk base) | No | No | Tree Nuts, Dairy (if milk) |
Quick tip: run a calorie filter to narrow choices under your target, then open the panera bread nutritional information for those items. Review ingredients and allergen flags to avoid surprises from add-ons like dressings, cheese, or bacon.
Calorie counts and portion sizes for popular Panera menu items
Knowing the calories in Panera bread helps you pick meals that fit your diet. The same dish can have different calories based on the bread, cheese, and dressings. Making small changes can make a big difference in your health choices.
Breakfast and sandwiches: Breakfast items like bagels and sandwiches have 250–700 kcal. Regular sandwiches have 400–1,100+ kcal. The type of bread and added ingredients like cheese and bacon increase calories. Choosing a whole grain bread instead of a croissant can save calories.
Soups and salads: Soups have 100–600 kcal, depending on the base and size. Salads range from 250 to over 900 kcal with proteins and creamy dressings. Choosing a smaller portion can cut calories and sodium in half.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Bagel & Cream Cheese | Plain bagel with classic cream cheese | 430–540 kcal | $2.99 |
| Avocado, Egg White & Spinach | Whole grain, egg whites, avocado spread | 310–420 kcal | $5.49 |
| Chipotle Chicken | Chicken, greens, spicy mayo on sourdough | 620–820 kcal | $7.99 |
| Broccoli Cheddar Soup (Bread Bowl) | Cream-based soup served in a bread bowl | 650–1,050 kcal | $8.49 |
| Greek Salad with Chicken | Greens, feta, olives, grilled chicken | 420–720 kcal | $8.99 |
| Classic Grilled Cheese | Country white, melted cheeses, buttered | 550–900 kcal | $6.49 |
| Almond Croissant | Buttery pastry with almond filling | 420–560 kcal | $3.99 |
| Ten Vegetable Soup (Cup) | Broth-based vegetable blend | 100–180 kcal | $3.29 |
| Power Harvest Bowl | Grains, chicken or tofu, Swiss cheese, nuts | 540–850 kcal | $9.49 |
| Chocolate Chip Cookie | Large bakery cookie, buttery dough | 340–480 kcal | $1.99 |
Grilled cheese example: A grilled cheese with Country White bread and three cheeses plus bacon can have 900–1,100 kcal. The extra cheese and bacon add a lot of calories. Choosing a different bread or skipping the bacon can save calories.
Portion size and add-ons: Choosing a bowl instead of a cup for soups doubles the calories and sodium. Full-size salads with protein and creamy dressings can have twice as many calories as half portions. Adding cheese or bacon can increase calories by 50–300+ kcal.
Practical tips: Ask for half portions or skip bacon and extra cheese to control calories. Choosing cup-size soups or half salads is a good way to enjoy variety while keeping your diet healthy.
Panera Bread nutritional information for diet-conscious diners
Panera offers clear choices for diners who want to eat with purpose. This section highlights lower-calorie picks, high-protein and high-fiber options, and plant-forward meals you can customize. Use panera bread nutritional information to compare items and build balanced plates that fit daily goals.
Lower-calorie and lower-fat choices across menu categories
Choose cup-size soups or a half salad without heavy dressing to cut calories. Ten Vegetable Soup, a smaller portion of steel-cut oatmeal, and the Avocado & Egg White Breakfast Sandwich are consistent lower-calorie picks. Half sandwiches paired with a side salad reduce portions without losing variety.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Ten Vegetable Soup (Cup) | Mixed vegetables in a light broth | 90 | $4.29 |
| Half Market Salad | Greens, seasonal vegetables, light vinaigrette on side | 120 | $4.99 |
| Avocado & Egg White Sandwich | Egg whites, avocado on English muffin | 240 | $5.49 |
| Steel Cut Oatmeal (Small) | Oats with fruit topping option | 160 | $3.99 |
| Greek Yogurt with Berries | Protein-rich yogurt and fruit | 150 | $3.79 |
High-protein and high-fiber selections for satiety
Grilled chicken salads and protein bowls deliver lasting fullness. Adding grilled chicken to a salad typically adds about 150–200 kcal and 20–30 g protein depending on portion. Protein plus fiber helps stabilize hunger between meals.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Grilled Chicken Caesar Salad (Half) | Romaine, grilled chicken, light dressing on side | 230 | $6.49 |
| Power Protein Bowl | Lean poultry, grains, vegetables | 420 | $8.99 |
| Ten Vegetable Soup + Grilled Chicken | Vegetable broth soup with added chicken for protein | 260 | $7.29 |
| Steel Cut Oatmeal with Seeds | Oats, fruit, chia or flax for extra fiber | 240 | $4.99 |
| Chicken Avocado Sandwich (Half) | Lean chicken, avocado, whole-grain bread | 280 | $5.99 |
Vegetarian and plant-forward options and their nutrient profiles
Vegetarian choices include the Mediterranean Veggie sandwich, Ten Vegetable Soup, and Market Salads. Many plant-forward items are rich in fiber and vitamins. Review panera bread nutritional information for sodium and saturated fat, as cheese and dressings can raise those values.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Mediterranean Veggie Sandwich (Half) | Roasted vegetables, hummus, focaccia or whole grain | 300 | $5.79 |
| Market Salad (Half) | Mixed greens, fruit, nuts, light vinaigrette on side | 190 | $6.29 |
| Ten Vegetable Soup (Bowl) | Hearty vegetable mix in seasoned broth | 150 | $5.49 |
| Vegetarian Protein Bowl | Beans, grains, roasted vegetables | 410 | $8.49 |
| Steel Cut Oatmeal with Fruit | Whole oats topped with seasonal fruit | 220 | $4.49 |
To build balanced meals, pair a high-fiber item such as oatmeal or Ten Vegetable Soup with a lean protein side or choose a half sandwich plus a side salad. These moves highlight healthy options at panera bread and support smart choices when exploring panera bread diet-friendly options.
- Request dressings on the side to cut fat and calories.
- Ask for whole-grain bread to increase fiber.
- Swap full sandwiches for half portions to reduce overall intake.
Allergens, ingredients, and special-diet considerations at Panera
Panera’s ingredient lists and allergen guides help you make safer choices when you dine. This section clarifies common triggers, points out realistic gluten-free and dairy-free options, and lists simple customizations you can request. Use these notes with Panera’s online resources to cross-check before ordering so that panera bread menu nutrition and panera bread food facts match your needs.
Common allergens to watch for
- Wheat/gluten: present in breads, bagels, pastries and many sandwich items.
- Dairy: cheeses, creamy soups, many baked goods and sauces contain milk, butter, or whey.
- Eggs: used in many breakfast sandwiches and bakery items.
- Tree nuts: appear in some salads, granolas, and pastries.
- Soy: found in dressings, processed meats and some bread ingredients.
- Sesame: used on select rolls and breads.
Gluten-free and dairy-free identification
Some soups, salads, and bowls are naturally free of gluten or dairy when ordered without bread, cheese or croutons. Panera lists ingredients and allergens by item so you can verify each component. Select locations may offer certified gluten-free bakery items, but availability varies. For strict avoidance, check the current menu and ask staff about cross-contact risks before you order.
Practical custom-order tips
- Ask for dressings and sauces on the side to control additions and check ingredient lists.
- Request no cheese, bacon, croutons, or nuts when those ingredients are listed.
- Swap to whole-grain or lighter breads when offered to alter fiber and calorie balance.
- Order sandwiches or salads without bread if you need a gluten-free meal and confirm separate prep areas if allergy is severe.
- Tell staff about severe allergies and ask them to note the order to reduce cross-contact risk.
Quick comparison: common swaps and impact
| Item | Simple Swap | Benefit | Note |
|---|---|---|---|
| Chipotle Chicken Sandwich | No cheese, dressing on side | Lower dairy, fewer calories | Check salsa ingredients for hidden sugars |
| Caesar Salad | Remove croutons, dressing on side | Reduces gluten and calories | Parmesan contains dairy |
| Broccoli Cheddar Soup | Choose broth-based soup instead | Avoids dairy and high fat | Confirm if chowder-style soups contain cream |
| Bagel Sandwich | Ask for no egg or cheese | Removes common egg and dairy allergens | Bagel is gluten |
| Autumn Crunch Salad | Hold nuts, dressing on side | Removes tree-nut allergen | Granola may include honey or dairy |
The panera bread menu items nutrition and panera bread food facts posted online are helpful starting points. For life-threatening allergies, treat those guides as preliminary and confirm onsite. Clear communication and modest swaps usually keep meals tasty and safer for most special-diet needs.
Panera Bread menu chart: how to read nutrition labels and compare items
Understanding a Panera Bread menu chart helps you make smarter choices at the counter. Start by scanning the key fields on any label. Those numbers show how a choice will affect energy, hunger, and daily limits.
Key label fields to note include calories, total fat, saturated fat, sodium, carbohydrates, fiber, sugars, and protein. Calories tell you energy content. Total fat and saturated fat affect heart health. Sodium is important for blood pressure; many soups and breads are higher in salt. Carbohydrates and sugars influence blood sugar. Fiber helps with fullness and digestion. Protein supports muscle maintenance and satiety.
Use the short comparison chart below to weigh trade-offs between similar choices you might order. The chart lists calories, saturated fat, sodium, fiber, and protein so you can see where one item gains or loses ground. This makes it easier to balance taste with nutrition on the fly.
| Item Name | Description | Calories | Saturated Fat (g) | Sodium (mg) | Fiber (g) | Protein (g) | Price |
|---|---|---|---|---|---|---|---|
| Broccoli Cheddar Soup (Bowl) | Cream-based broccoli and cheddar; rich and filling | 420 | 12 | 980 | 2 | 12 | $6.49 |
| Half Chicken Caesar Salad | Romaine, grilled chicken, Caesar dressing on the side | 290 | 4 | 620 | 3 | 24 | $7.99 |
| Turkey Sandwich (Half) | Sliced turkey on country white with veggies | 260 | 1.5 | 480 | 2 | 18 | $5.49 |
| Mediterranean Bowl | Grains, greens, falafel, hummus, vinaigrette on side | 520 | 3 | 720 | 8 | 16 | $8.99 |
| Half Grilled Cheese | Country white bread with melted cheddar | 350 | 7 | 640 | 1 | 11 | $4.99 |
| Vegetarian Tomato Basil Soup (Cup) | Broth-forward tomato soup with herbs | 120 | 1 | 420 | 3 | 4 | $3.29 |
| Asian Sesame Salad (Half) | Greens, chicken, sesame vinaigrette on side | 340 | 3.5 | 560 | 4 | 22 | $7.49 |
| Classic Bagel | Plain bagel; pairs with spreads or breakfast sandwiches | 290 | 0.5 | 520 | 2 | 9 | $2.79 |
| Greek Yogurt Parfait | Yogurt with granola and berries | 210 | 1 | 85 | 2 | 9 | $3.99 |
| Almond Croissant | Buttery pastry with almond filling | 420 | 8 | 220 | 3 | 7 | $3.89 |
Use sodium and sugar thresholds to steer choices. Aim for items under 600 mg sodium per serving when you can. Many soups and sandwiches exceed that mark. Pastries and sweet drinks can add 200–400 panera bread calories to a meal.
Practical swaps help reduce salt, sugar, and fat. Choose broth-based soups instead of cream-based. Pick vinaigrette over cream dressings. Ask for sauces and dressings on the side to control portions. These small changes lower panera bread calories and improve overall panera bread nutritional information without sacrificing flavor.
- Scan calories first for energy budgeting.
- Check saturated fat and sodium when choosing soups or sandwiches.
- Compare fiber and protein to pick meals that keep you full longer.
With a clear panera bread menu chart and basic thresholds, you can compare items quickly. Use the numbers to trade indulgence for balance while keeping meals satisfying and in line with your goals.
Healthy options at Panera Bread and smart ordering strategies
Panera offers many choices that fit a mindful eating plan. You can make simple swaps and pairings to cut calories. This keeps flavor and nutrients. These tips are about easy changes you can ask for at the counter or select online.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Ten Vegetable Soup (cup) | Broth-based mix of seasonal vegetables and herbs | 80 | $3.99 |
| Garden Fresh Salad (half) | Mixed greens, cucumbers, tomatoes, light vinaigrette | 120 | $4.49 |
| Avocado Egg-White Sandwich | Avocado, egg whites, whole-grain bread choice | 290 | $5.49 |
| Steel Cut Oatmeal (no toppings) | Plain oats steamed with milk or water | 220 | $3.99 |
| Cup of Chicken Noodle Soup | Lean chicken, vegetables, clear broth | 110 | $4.29 |
Smart swaps to lower calories
- Ask for dressing on the side to control portion and calories.
- Order a half sandwich instead of full to halve bread and mayo calories.
- Remove cheese or bacon from sandwiches and salads to cut saturated fat.
- Choose whole-grain or lighter bread options when available.
- Avoid buttery toast and rich spreads to keep meals lighter.
Balanced meal combos
| Combo | Why it works | Approx. Calories | Notes |
|---|---|---|---|
| Cup Ten Vegetable Soup + Half Garden Salad | Fiber from vegetables, low calories, hydrating broth | 200 | Ask for vinaigrette on side for control |
| Steel Cut Oatmeal + Hard-Boiled Egg | Sustained energy from oats, added lean protein | 340 | Skip brown sugar and dried fruit to avoid added sugar |
| Salad with Grilled Chicken + Vinaigrette | High protein, healthy fats from dressing when used sparingly | 420 | Choose half avocado or no croutons |
Diet-friendly ordering strategies
- Use the online filter for calories to shortlist panera bread diet-friendly options before arrival.
- Customize items there or at the register to meet calorie or macronutrient goals.
- Prefer broth-based soups and half-size portions to lower intake without losing variety.
- Combine a protein-rich item with a fiber-forward side to stay full longer.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Ten Vegetable Soup | Yes | No | No (cross-contamination possible) | May contain soy; check label |
| Garden Fresh Salad (half) | Yes (no cheese) | No | Yes (without croutons) | May contain soy, tree nuts in some dressings |
| Avocado Egg-White Sandwich | No | No | No | Contains egg, may contain dairy |
| Steel Cut Oatmeal | Yes | No | No (contains oats; check gluten-free option) | May contain dairy if prepared with milk |
| Grilled Chicken Salad | No | Possible (hold high-carb toppings) | Yes (confirm dressing) | Contains poultry; may contain dairy in dressing |
| Chicken Noodle Soup | No | No | No | Contains wheat, poultry; may contain soy |
| Half Turkey Sandwich | No | No | No | Contains wheat, dairy if cheese added |
| Greek Yogurt Parfait (small) | No | No | No | Contains dairy; may contain tree nuts in toppings |
| Simple Avocado Blend | Yes | No | Yes | May contain tree nuts depending on preparation |
| Side of Fruit | Yes | No | Yes | Generally free of top allergens; check for cross-contact |
Short FAQs
- Which items best fit low-calorie goals? Ten Vegetable Soup, half salads, and oatmeal without sweet toppings are top choices for healthy options at panera bread.
- Can I cut calories by customizing orders? Yes. Asking for dressing on the side or removing cheese and bacon reduces calories quickly.
- How to find diet-friendly items online? Use filters to select panera bread diet-friendly options by calorie range and dietary filters.
- Are there quick protein boosts? Add a hard-boiled egg or choose grilled chicken on salads to increase protein without many added calories.
- Which breakfasts are lighter? Avocado egg-white sandwiches and plain steel cut oatmeal are sensible lower-calorie breakfasts.
- Any tips for beverages? Skip flavored syrups and whole milk; choose black coffee or plain tea to save calories.
- How does customization affect panera bread menu nutrition? Modifications like smaller portions and removed toppings change calories and macronutrients more than swapping entrees.
Panera Bread menu analysis: trends in menu updates and discontinued items
Panera’s menu is always changing. It updates with the seasons, new suppliers, and what customers want. These changes add new bakery items or plant-based options. This makes the nutrition of the menu shift.
Knowing when items are available is key. Panera’s website and app show if items are in stock, seasonal, or gone. In-store signs also show this information. Even if items are no longer on the menu, you can find them in the archives.
New sandwiches and bakery items affect the menu’s nutrition. They often have more calories and fat. But, new plant-based options can help balance this out.
To stay up-to-date, check Panera’s official website, mobile app, and in-store menus. The website has a filter to find items by calories or availability. It also helps you see what’s new and what’s gone.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Chipotle Chicken Melt | Grilled chicken, chipotle mayo, white cheddar on artisan bread | 630 | $7.99 |
| Fuji Apple Salad with Chicken | Greens, apples, dried cranberries, chicken, candied pecans, vinaigrette | 480 | $8.49 |
| Broccoli Cheddar Soup (Bowl) | Creamy soup with broccoli and cheddar | 360 | $5.29 |
| Sour Cream Coffee Cake | Moist cake with a cinnamon streusel topping | 410 | $3.49 |
| Avocado, Egg White & Spinach | Egg whites, avocado, spinach on sprouted grain | 350 | $6.29 |
| Classic Grilled Cheese | White bread, American and cheddar cheeses | 520 | $5.99 |
| Tomato Basil Soup (Cup) | Classic tomato soup with basil | 120 | $3.99 |
| Turkey Chili (Bowl) | Lean turkey, beans, tomatoes, spices | 330 | $6.49 |
| Banana Crunch Muffin | Banana muffin with oat crunch topping | 410 | $3.79 |
| Ten Vegetable Soup (Cup) | Broth-based mix of ten vegetables | 70 | $3.49 |
| Greek Yogurt with Berries | Low-fat yogurt topped with mixed berries | 200 | $3.99 |
| Steak & White Cheddar Panini | Steak, white cheddar, onions on ciabatta | 690 | $9.49 |
| Seasonal Harvest Bowl | Mixed grains, roasted veggies, seasonal dressing | 420 | $8.99 |
| Classic Oatmeal | Steel-cut oats with brown sugar and fruit | 220 | $3.29 |
| Bagel (Plain) | Traditional plain bagel | 320 | $1.99 |
| Caesar Salad with Chicken | Romaine, grilled chicken, parmesan, caesar dressing | 540 | $8.29 |
| BBQ Chicken Flatbread | BBQ sauce, chicken, red onion, cheese on flatbread | 620 | $7.99 |
| Almond Butter Oatmeal | Oats topped with almond butter and banana | 330 | $4.49 |
| Harvest Grain Bowl | Quinoa, roasted squash, cranberries, seeds | 450 | $8.79 |
| Classic BLT | Bacon, lettuce, tomato on country white | 580 | $6.79 |
Here’s a quick guide to track menu changes.
- Check app menus for live availability and instant nutrition updates.
- Use the site filter to search items by calories or to find discontinued entries.
- Compare new launches against similar legacy items to see shifts in panera bread menu items nutrition.
For those interested in ingredients and trends, this analysis is helpful. Keep an eye on Panera’s official channels for the latest updates.
Panera Bread food facts and practical calorie-saving tips
Quick, practical facts help you spot hidden calories and build meals that match your goals. Below are common calorie traps, beverage swaps, and simple meal plans using Panera’s published numbers. Verify current panera bread menu nutrition on Panera’s site before ordering, as recipes and portions can change.
Bakery items often carry more calories than they look like. Buttery croissants and dense pastries can add 300–600 calories each. Butter used to grill sandwiches and cheese blends such as cheddar, gruyere, and fontina increase total fat and panera bread calories quickly.
Hidden sources of calories in baked goods and dressings
Watch for fillings and glazes. Chocolate, cream, and sugar glazes add large sugar and fat loads. Dressings, mayo, and premium spreads can add 100–300 calories per serving. Ask for dressings on the side to control portions.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Butter Croissant | Flaky, buttery pastry | 330 | $2.79 |
| Ten Vegetable Soup (cup) | Vegetable broth with mixed veggies | 70 | $3.29 |
| Mediterranean Veggie Sandwich (half) | Veggies, feta, tomato on tomato basil | 310 | $5.49 |
| Grilled Chicken (add-on) | Seasoned breast, sliced | 140 | $2.99 |
| Greek Yogurt Parfait | Yogurt, fruit, granola | 240 | $3.99 |
| Half Caesar Salad | Romaine, dressing, parmesan | 220 | $4.79 |
| Bagel (plain) | White bagel | 320 | $1.99 |
| Latte (12 oz, whole milk) | Espresso with steamed milk | 180 | $3.59 |
| Smoothie (small, fruit) | Fruit puree, juice, sweetener | 240 | $4.99 |
| Greek Salad (full) | Greens, olives, feta, dressing | 460 | $8.49 |
Choosing beverages wisely
Black coffee and plain tea add almost no calories. Lattes, smoothies, and flavored drinks can add 100–500+ calories depending on milk and syrups. Ordering nonfat milk, almond milk, or oat milk and skipping whipped cream saves 50–200 calories.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Black Coffee | Yes | Yes | Yes | None |
| Latte (whole milk) | No | No | Yes | Dairy |
| Smoothie (fruit) | Depends | No | Depends | May contain dairy |
| Ten Vegetable Soup (cup) | Yes | No | Yes | None |
| Mediterranean Veggie Sandwich (half) | No | No | No | Dairy, Wheat |
| Greek Yogurt Parfait | No | No | No | Dairy, Nuts (granola) |
| Grilled Chicken | No | Yes | Yes | None |
| Bagel (plain) | No | No | No | Wheat |
| Greek Salad (full) | No | No | Yes | Dairy |
| Butter Croissant | No | No | No | Dairy, Wheat |
Meal planning for weight or macro goals
Set targets and use Panera’s filters and nutrition listings to build meals. A low-calorie lunch could be a cup of ten vegetable soup plus a half Mediterranean Veggie sandwich and water. That combo keeps panera bread calories modest while adding fiber and flavor.
To raise protein, add grilled chicken or choose an egg-white sandwich. To boost fiber, pick whole-grain bread, legume-based soups, or a vegetable-forward salad. Track panera bread menu nutrition for each add-on to stay within daily macronutrient limits.
Final practical tips
Request sauces and dressings on the side, choose smaller portions, and skip pastry add-ons when aiming to cut calories. Keep an eye on coffee add-ins and skip whipped cream to reduce liquid calories.
- Use Panera’s calorie filter before ordering.
- Choose whole-grain or vegetable-based items for more fiber.
- Add lean protein to increase satiety without excessive calories.
- Double-check panera bread food facts and panera bread menu nutrition before placing large orders.
These steps help control panera bread calories while keeping meals satisfying and tasty.
Conclusion
Panera makes it easy to find nutrition info on their menu. They use clear labels, calorie filters, and ingredient lists. This helps you pick lower-calorie, higher-protein, or allergy-friendly options before you order.
There are smart ways to eat better at Panera. Try broth-based soups, go for half salads or bowls, and ask for dressings on the side. You can also ask to remove bacon and cheese. These changes can cut calories and sodium without losing flavor.
Remember, menus and ingredients can change. Always check Panera’s official site or app for the latest nutrition facts and prices. This ensures you get what you need for your diet and preferences.
FAQ
How can I find calorie and ingredient information for Panera menu items?
You can find this info on Panera’s website and mobile app. Use the menu search and calorie filters to find what you need. Then, open each item’s page for all the details on ingredients and allergens.
Does Panera indicate which items are discontinued or currently available?
Yes, Panera shows which items are available or not. The filters also show what’s current. Just remember, these labels change, so always check before you order.
What are typical calorie ranges for Panera breakfasts, sandwiches, soups, salads, and bakery items?
Breakfast sandwiches and bagels usually have 250–700 kcal. Sandwiches range from 400 to 1,100+ kcal, depending on the bread and cheese. Soups are about 100–600 kcal, based on the broth and portion size.
Salads are 250–900+ kcal, and bakery items are 200–600+ kcal.
How do add-ons and portion sizes affect calories at Panera?
Add-ons like cheese, bacon, and creamy dressings can add 50–300+ kcal. Choosing a bowl for soup or a full salad can double calories and sodium. But, asking for dressings on the side or removing cheese can cut calories a lot.
Which Panera items are better for lower-calorie or weight-conscious choices?
For fewer calories, try the Ten Vegetable Soup (cup), half-size salads without heavy dressings, and the Avocado & Egg-White Breakfast sandwich. Also, go for smaller portions of steel-cut oatmeal without sugary toppings.
What are good high-protein and high-fiber options on the menu?
For more protein, choose grilled chicken salads, protein bowls, and sandwiches with lean poultry. Adding grilled chicken adds 150–200 kcal and 20–30 g protein. For fiber, pick whole-grain breads, salads with beans and veggies, and steel-cut oatmeal with fruit and seeds.
How can I identify allergens or find gluten-free and dairy-free options at Panera?
Each item’s page lists allergens and ingredients. Common allergens include wheat/gluten, dairy, eggs, tree nuts, soy, and sesame. Some soups and salads can be made without bread or cheese. Panera also offers gluten-free bakery items in some places—check availability and cross-contact risks online before ordering.
What simple swaps and custom-order tips reduce calories and allergens?
To cut calories, ask for dressing on the side, no cheese or bacon, and choose half sandwiches. Opt for whole-grain breads when available, and order cup-size soups. Also, remove croutons or nuts. Always tell staff about allergies and check the online list to avoid cross-contact.
Where should I check for the most current nutrition facts and price estimates?
For the latest nutrition facts, ingredient lists, and prices, check Panera’s website, mobile app, or in-store menu boards. The online filters show real-time availability and calorie options. Always double-check before ordering as menu items and recipes can change.
