Panera Bread Menu With Calories – Quick Guide
This quick guide helps you quickly check Panera Bread menu items and their calories. It uses Panera’s nutrition info and fast-casual calorie charts. You’ll see typical values for breakfast, bagels, bakery, sandwiches, salads, soups, panini, drinks, pastas, and specialty items.
It lists itemized calorie counts and offers swaps like egg-white or bread swaps. It also notes how portion sizes, like bread bowls, can add about 670 calories. You’ll see examples like Steel Cut Oatmeal (~300–340 kcal), bagel flats (~230 kcal), and the Asiago Sausage & Egg Sandwich (up to ~820 kcal). This makes choosing faster.
Menus change with the seasons, and some bakery items or sides might not be in the charts. For all the details, check Panera’s official nutrition guides for exact serving sizes, macros, and sodium. Use this guide to compare options, find lower-calorie swaps, and plan meals that fit your goals when ordering from Panera.
panera bread menu with calories
Choosing a meal at Panera is easier when you know the calorie count. A quick look at the nutrition facts helps you compare different items. This guide explains why calories matter and how to read nutrition labels.
Why calories matter when choosing Panera menu items
Calories show the energy in each item. They help you match meals to your daily goals. You can spot items that may need a swap to fit your plan.
Look at calories, protein, and fiber to pick filling options. High sodium and added fats can make a healthy choice less balanced.
Where this calorie data comes from
Official Panera nutrition lists exact values for each item. It covers calories, fats, carbs, fiber, sugars, protein, and sodium.
Third-party charts and resources highlight lower-calorie picks. Menus change seasonally, so check current nutritional information before ordering.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Multigrain Bagel Flat | Toasted flat bagel, whole-grain blend | 230 kcal | $2.49 |
| Plain Cream Cheese (cup) | Smooth spread, single-serve | 190 kcal | $1.19 |
| Roasted Turkey & Caramelized Kale (half) | Turkey, kale, tangy dressing on artisan bread | 290 kcal | $5.79 |
| Frontega Chicken (half) | Smoky grilled chicken, onions, peppers | 380 kcal | $6.49 |
How to read Panera nutrition facts (calories, fat, protein, carbs, sodium)
Start with serving size. Many items list half/whole and cup/bowl options. Calories apply to the stated serving, so comparing sizes matters.
Check protein and fiber next for satiety. Higher amounts often mean a more satisfying meal for fewer calories.
Scan sodium for restaurant items. It’s common for soups, sandwiches, and salads to exceed 500–1000 mg per serving. Use swaps like egg whites, bread changes, or dressings on the side to lower totals.
Panera breakfast calories and lower-calorie breakfast options
The morning menu at Panera has everything from hearty sandwiches to oatmeal, parfaits, and soufflés. You can find something that fits your quick fuel needs or a fuller meal. This guide shows typical panera breakfast calories, highlights lower-calorie picks, and lists swaps to cut calories while keeping protein and flavor.
Breakfast sandwiches have a wide calorie range, depending on the bread and fillings. You can choose from lighter multigrain bagel flats to dense flavored bagels with sausage or cheese. Knowing these ranges helps you compare panera bread menu choices easily.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Garden Avo & Egg White Sandwich (Bagel Flat) | Avocado, egg whites, spinach on a multigrain bagel flat | ≈340 kcal | $5.49 |
| Avocado, Egg White & Spinach Power Sandwich | Avocado and egg whites on an enriched roll for protein boost | ≈410 kcal | $6.29 |
| Mediterranean Egg White on Ciabatta | Egg whites with roasted vegetables on ciabatta | ≈420 kcal | $6.49 |
| Steak & Egg on Everything Bagel | Steak, egg, cheese on an everything bagel | ≈540 kcal | $6.99 |
| Bacon, Egg & Cheese on Asiago | Classic bacon and cheese on an asiago bagel | ≈620 kcal | $6.79 |
| Asiago Sausage & Egg (Full Bagel) | Sausage, egg, and cheese on an asiago bagel | ≈820 kcal | $7.29 |
| Steel Cut Oatmeal | Oats with brown sugar and apples or berries | 300–340 kcal | $4.99 |
| Yogurt Parfait | Greek yogurt with granola and fruit | ≈310 kcal | $4.49 |
| Egg Soufflé | Baked egg cup with fillings like spinach or ham | 470–560 kcal | $5.99 |
Two breakfast picks stand out for lower calories. The Garden Avo & Egg White Sandwich on a multigrain bagel flat offers healthy fats and protein near 340 kcal. Bagel flats generally cut 100–200 calories compared to full bagels without losing much texture or satisfaction.
Hot items can be high in calories, depending on the bread or fillings. For example, the Asiago Sausage & Egg reaches about 800 kcal on a full asiago bagel. Simple swaps can lower panera breakfast calories while keeping taste and protein.
Practical swaps: ask for egg whites to shave roughly 60 kcal per sandwich. Choose a multigrain bagel flat instead of an Asiago or Cinnamon Crunch bagel to cut 100–250 kcal. Order half sandwiches or use You Pick Two to control portions and try panera bread healthy options without overshooting calorie goals.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Garden Avo & Egg White Sandwich (Bagel Flat) | No | No | No | Dairy (cheese optional), Eggs, Wheat |
| Avocado, Egg White & Spinach Power Sandwich | No | No | No | Eggs, Dairy (possible), Wheat |
| Mediterranean Egg White on Ciabatta | No | No | No | Eggs, Wheat, Dairy (cheese) |
| Steak & Egg on Everything Bagel | No | No | No | Eggs, Wheat, Dairy (cheese) |
| Bacon, Egg & Cheese on Asiago | No | No | No | Eggs, Dairy, Wheat |
| Asiago Sausage & Egg (Full Bagel) | No | No | No | Pork, Dairy, Eggs, Wheat |
| Steel Cut Oatmeal | Yes* | No | No | May contain Dairy if prepared with milk, Oats (gluten risk) |
| Yogurt Parfait | No | No | No | Dairy, Nuts (if granola contains nuts) |
| Egg Soufflé | No | No | No | Eggs, Dairy, Wheat (if crust present) |
| Multigrain Bagel Flat (as side) | Yes* | No | No | Wheat, May contain traces of nuts depending on facility |
- Tip: Request egg whites and a bagel flat to lower panera breakfast calories while keeping flavor.
- Tip: Pair a steel cut oatmeal or parfait with fruit for a balanced, lower-calorie meal from panera bread menu choices.
- Tip: Use You Pick Two to mix a half sandwich with a low-calorie side and explore panera bread healthy options.
Bagels, spreads, and bakery calorie counts
Panera’s bakery items can make a meal light or indulgent. This guide helps you pick the right bagels, cream cheese, and bakery treats. It ensures you match your meal to your appetite and goals.
Choosing bagel flats and mini items is smart when watching calories and prices. The Sprouted Grain Bagel Flat has about 230 kcal. A Multigrain Bagel Flat is around 180 kcal. Standard bagels have more calories: Plain Bagel ~290 kcal, Asiago Cheese Bagel ~330 kcal, Whole Grain ~350 kcal, and Cinnamon Crunch Bagel about 430 kcal.
Spreads add a lot of calories. A 2 oz cup of Plain Cream Cheese is roughly 190 kcal. Reduced-fat tubs have 70–130 kcal per portion. Skipping or swapping spreads can save 50–120+ calories per serving.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Sprouted Grain Bagel Flat | Thin, whole-grain flat bagel; lower in carbs than a full bagel | 230 kcal (sometimes ~180 kcal) | Varies by location; check panera bread menu prices |
| Multigrain Bagel Flat | Toasted flat with seeds and grains; lighter option | ~180–230 kcal | Varies by location; check panera bread menu prices |
| Asiago Cheese Bagel | Classic bagel topped with Asiago cheese for savory flavor | 330 kcal | Varies by location; check panera bread menu prices |
| Plain Bagel | Traditional breakfast bagel; sturdy base for spreads | 290 kcal | Varies by location; check panera bread menu prices |
| Whole Grain Bagel | Hearty grain blend; higher fiber and calories | 350 kcal | Varies by location; check panera bread menu prices |
| Cinnamon Crunch Bagel | Sweet, crunchy topping; higher sugar and calories | 430 kcal | Varies by location; check panera bread menu prices |
| Plain Cream Cheese (2 oz) | Classic spread, rich and creamy | 190 kcal | Included or add-on per panera bread menu prices |
| Reduced-Fat Cream Cheese | Lower-fat spread with milder texture | 70–130 kcal (portion dependent) | Included or add-on per panera bread menu prices |
| Blueberry Muffin | Large muffin with blueberries and sweet crumb | ~460 kcal | Varies by location; check panera bread menu prices |
| Muffie (Chocolate Chip) | Smaller, hybrid muffin-cookie; lower-calorie treat | ~320 kcal | Varies by location; check panera bread menu prices |
| Pumpkin Muffie | Seasonal lighter option with pumpkin spice | ~290 kcal | Varies by location; check panera bread menu prices |
| Scone (range) | Dense pastry; flavor and size affect calories | ~160–550 kcal (mini 150–180 kcal) | Varies by location; check panera bread menu prices |
| Croissant | Buttery, flaky pastry often used for sandwiches | ~300 kcal | Varies by location; check panera bread menu prices |
| Cinnamon Roll / Sweet Roll | High-sugar, high-butter pastry; indulgent choice | ~560–740+ kcal | Varies by location; check panera bread menu prices |
Opt for bagel flats or share pastries to cut calories. The muffie is a good example of how portion size affects calories. It shows you can enjoy less without sacrificing taste.
When looking at panera bread menu items, compare calories to price. Small changes like using reduced-fat cream cheese or skipping spreads can save calories without losing flavor. Use these tips to make quick, informed choices that fit your hunger and budget.
- Tip: Order a Multigrain Bagel Flat with reduced-fat cream cheese for a balanced bite.
- Tip: Share a full muffin or pick a Muffie when craving a sweet treat.
- Tip: Check panera bread menu prices to weigh cost versus calories for bakery add-ons.
Sandwiches and panini calories with customization tips
Panera has many menu options for different diets. The calorie count changes based on size, fillings, and sauces. Choosing half sandwiches and making smart swaps keeps meals balanced and tasty.
Below is a list of common sandwiches and paninis with their calories and sizes. This guide helps you compare whole versus half portions. It also points out high-calorie items like creamy spreads and cured meats.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Mediterranean Veggie (Whole) | Roasted vegetables, hummus, feta on Tomato Basil | 560 | $8.49 |
| Mediterranean Veggie (Half) | Half portion for portion control | 280 | $5.29 |
| Smokehouse BBQ Chicken (Half) | Chicken, BBQ sauce, pickles; macro-balanced pick | ~365 | $6.99 |
| Roasted Turkey & Caramelized Kale Panini (Half) | Lean turkey, kale, light spread | 290 | $6.79 |
| Roasted Turkey & Caramelized Kale Panini (Whole) | Full panini for more satiety | 590 | $9.49 |
| Frontega Chicken Panini (Half) | Grilled chicken, chipotle, cheese | 380 | $7.29 |
| Frontega Chicken Panini (Whole) | Larger portion with higher fat and calories | 750 | $10.99 |
| Toasted Italiano (Whole) | Cured meats, provolone, garlic aioli | ~1,250 | $11.49 |
| Classic Grilled Cheese (Whole) | Comfort pick with melted cheese on sourdough | 580 | $5.99 |
| Tuna Salad Sandwich (Whole) | Tuna with mayo on artisan bread | ~700 | $8.25 |
Low-calorie, balanced options include Mediterranean Veggie and half Smokehouse BBQ Chicken. They offer fiber and protein without too many calories. These choices fit well into a balanced diet when tracking calories.
High-calorie items often have common culprits. Garlic aioli, cured meats, heavy cheeses, and buttery breads increase calories quickly. Toasted Italiano is a prime example of these drivers combined.
Practical swaps can reduce calories without losing flavor. Opt for half sandwiches, sprouted grain or bagel flat, and ask for sauces on the side. Removing aioli or choosing light cheese cuts fat and sodium.
Doubling lean protein, like turkey or grilled chicken, adds calories but increases fullness. Pair this with a low-calorie side, like seasonal fruit or a small salad, to balance the meal.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Mediterranean Veggie | Partially (ask for no feta) | No | No | Dairy (feta), Sesame (hummus) |
| Smokehouse BBQ Chicken (Half) | No | No | No | None primary; check cross-contact |
| Roasted Turkey & Caramelized Kale Panini | No | No | No | Dairy (cheese), Wheat |
| Frontega Chicken Panini | No | No | No | Dairy, Soy |
| Toasted Italiano | No | No | No | Dairy, Wheat, Pork (meats) |
| Classic Grilled Cheese | No | No | No | Dairy, Wheat |
| Tuna Salad Sandwich | No | No | No | Fish, Egg, Wheat |
| Sprouted Grain Bagel Flat swap | Yes | Possible (low carb choice) | No | Wheat |
| Half Sandwich option | Depends on selection | Depends on selection | Depends on selection | Varies by ingredients |
| Ask sauces on side | Yes (if sauce is vegan) | Yes | Yes | Varies by sauce |
- Choose half portions to control calories and enjoy variety.
- Swap bread to bagel flat or sprouted grain for fewer carbs or more fiber.
- Ask for sauces and dressings on the side to cut hidden fats.
- Remove aioli or heavy spreads when possible.
- Double lean protein and pair with low-calorie sides to boost satiety.
Use the panera bread menu with calories and panini calories info when deciding. Scanning nutrition facts before ordering makes choosing easier to match your daily targets.
Soups, mac & cheese, and bread bowl calorie comparisons
Panera soups and mac & cheese can be a light lunch or a big meal. It depends on the size and how it’s served. People use panera bread nutrition facts to pick the right size for their hunger and calorie needs. This section shows the calorie ranges for different options and how to choose wisely from the panera bread menu.
Start with the soups. Broth-based soups are low in calories, while cream-based soups are higher. A bowl of Chicken Noodle has about 150 kcal, and a cup has around 60 kcal. Broccoli Cheddar is more, with about 370 kcal per bowl.
Mac & Cheese is very calorie-dense. A small 1-cup serving is about 490 kcal. A large 2-cup portion is around 980 kcal. These numbers are in the panera bread nutrition facts and explain why mac & cheese can be the main calorie source.
Bread bowls add a lot of calories. A sourdough bread bowl adds 660–870 kcal to your meal, depending on the soup. Pairing a moderate 280 kcal soup with a bread bowl can make the total calorie count over 800 kcal. Bread bowls also increase sodium and carbs more than cups do.
Use portion strategy to control intake. Choosing a cup instead of a bowl saves about 30–40% in calories. Opt for a soup cup plus half sandwich or a side salad for a better balance of calories and satisfaction. Avoid bread bowls if you want to cut calories by 600–700 kcal.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Chicken Noodle (Cup) | Classic broth with chicken and veggies | ~60 kcal | $3.99 |
| Chicken Noodle (Bowl) | Full bowl portion of the broth-based soup | ~150 kcal | $5.99 |
| Vegetarian Summer Corn Chowder (Cup) | Vegetable-forward, creamy texture | ~210 kcal | $4.49 |
| Vegetarian Summer Corn Chowder (Bowl) | Larger serving of chowder | ~320 kcal | $6.49 |
| Broccoli Cheddar (Bowl) | Rich, cheese-based broccoli soup | ~370 kcal | $6.99 |
| Mac & Cheese (Small, 1 cup) | Creamy pasta with cheddar blend | ~490 kcal | $5.49 |
| Mac & Cheese (Large, 2 cups) | Double portion for bigger appetite | ~980 kcal | $8.99 |
| Broccoli Cheddar in Sourdough Bread Bowl | Bowl of soup served inside sourdough | ~1,030–1,240 kcal | $9.99 |
| Any Soup in Sourdough Bread Bowl (avg) | Sourdough shell plus soup | ~660–870 kcal added by bowl | $7.99–$10.99 |
| Soup Cup + Half Sandwich Combo | Balanced You Pick Two option | Varies; often 350–600 kcal total | $7.99–$10.49 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Chicken Noodle (Cup) | No | No | No | Dairy (may contain), Wheat, Soy |
| Vegetarian Summer Corn Chowder (Cup) | No | No | No | Dairy, Soy |
| Broccoli Cheddar (Bowl) | No | No | No | Dairy, Wheat, Soy |
| Mac & Cheese (Small) | No | No | No | Dairy, Wheat |
| Sourdough Bread Bowl | No | No | No | Wheat |
| Tomato Soup (Cup) | Sometimes (menu dependent) | No | No | Dairy (if added), Wheat |
| Broth-Based Vegetable Soup (Cup) | Yes (select varieties) | Yes (low-carb) | Sometimes | Vegetable allergens vary |
| Split Pea Soup (Cup) | Yes | No | No | None typical, may vary |
| Chicken Tortilla (Cup) | No | No | No | Wheat, Dairy, Soy |
| Seasonal Cream Soup (Cup) | No | No | No | Dairy, Tree Nuts (if garnish) |
When picking from the panera bread menu, check the official nutrition facts for exact numbers and allergens. Choose cups over bowls, and pair smaller sides to keep calorie counts in check.
Salads and dressings: Panera Bread nutrition facts for leafy options
Salads at Panera come in many calories and textures. You can choose half or whole portions, add chicken, or pick grains. Small choices can change totals a lot. Use panera bread nutritional information to compare before you order.
Below is a clear, scan-friendly list of popular salads with portions and calories. This helps you spot panera bread healthy options and smart panera bread menu choices at a glance.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Seasonal Greens (Half) | Mixed greens, light vinaigrette | 90 kcal | $4.49 |
| Seasonal Greens (Whole) | Mixed greens, light vinaigrette | 180 kcal | $7.99 |
| Strawberry Poppyseed (Half, with chicken) | Greens, strawberries, poppyseed dressing | 170 kcal | $6.49 |
| Strawberry Poppyseed (Whole, with chicken) | Greens, strawberries, poppyseed dressing | 340 kcal | $9.99 |
| Green Goddess Cobb (Half, with chicken) | Greens, egg, bacon, avocado, green goddess | 260 kcal | $6.99 |
| Green Goddess Cobb (Whole, with chicken) | Greens, egg, bacon, avocado, green goddess | 530 kcal | $10.49 |
| Mediterranean Chicken Greens with Grains (Whole) | Greens, chicken, farro & rice blend, olives, feta | ≈670 kcal | $11.49 |
| Mediterranean Chicken Greens (Half, no grains) | Greens, chicken, olives, feta | 330 kcal | $7.49 |
| Chicken Caesar (Whole) | Romaine, parmesan, croutons, caesar | ≈600 kcal | $10.99 |
| Simple Greens (Whole) | Mixed greens, cucumber, tomato | 140 kcal | $6.29 |
| Seasonal Fruit Cup (Side) | Fresh cut fruit, seasonal | 70 kcal | $2.99 |
| Half Salad + Cup Combo | Half salad with a cup of soup or fruit | Varies | $8.99 |
Dressings add calories quickly. Panera’s dressings show the range you’ll face. Choose wisely to keep your order healthy.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Fat Free Poppyseed (Half/Whole) | No | No | Yes | Dairy (may contain), Egg-free |
| Green Goddess (Half 60 / Whole 110 kcal) | No | No | Yes | Dairy, Egg |
| Soy Miso Lime (Whole 180 kcal) | No | No | Yes | Soy, Sesame |
| Champagne Dijon EVOO (Whole 150 kcal) | Yes | Yes | Yes | Mustard |
| Caesar (Whole 170 kcal) | No | No | Yes | Dairy, Fish (anchovy) |
| Greek Vinaigrette (Whole 230 kcal) | No | No | Yes | Dairy (may contain) |
| Oil & Vinegar (Whole) | Yes | Yes | Yes | None common |
| Ranch (Whole) | No | No | Yes | Dairy, Egg |
| Poppyseed (Whole) | No | No | Yes | Dairy |
| Low-Fat Balsamic (Whole) | Yes | Yes | Yes | None common |
Best practices: order dressings on the side and ask for half the portion to cut calories. Skip grains or request half a scoop to lower carbs without losing texture. Adding chicken boosts protein and satiety but increases calories; weigh that trade-off when aiming for panera bread healthy options.
If you want quick comparisons, use panera bread menu choices with the nutrition tool on the app. That keeps your order aligned with goals and keeps calories predictable.
- Choose a whole salad without grains for moderate calories and fiber.
- Pick fat-free or vinegar-based dressings, served on the side.
- Add lean chicken when you need extra protein; skip bacon or heavy cheeses.
- Use the half-portion setting to control calories while tasting favorites.
FAQs below address common salad choices and dressing swaps using panera bread nutritional information.
- How much does adding chicken change calories? Expect 100–200 kcal depending on portion.
- Are grains avoidable? Yes; order without farro or rice for lower calories.
- Which dressing is lowest in calories? Fat Free Poppyseed and low-fat balsamic are among the lowest.
- Do half salads satisfy? Many people find halves filling when paired with a protein side.
- Can you split a whole salad? Yes; sharing halves reduces per-person calories.
- Are there vegan salad options? Several salads can be made vegan by removing cheese and choosing vinaigrette.
- Is nutritional info up to date? Panera updates values seasonally; check the app for the latest panera bread nutritional information.
- Does ordering dressing on the side save calories? Yes; using half the dressing can cut dressing calories by 50% or more.
- Do fruit sides change calorie balance? Fruit adds natural carbs but often fewer calories than bakery sides.
Panera drinks, smoothies, and beverage calorie counts
Panera offers a wide range of drinks, from simple coffee to rich frozen treats. You can adjust the calorie count by choosing the size, type of milk, and sweetness level. Many people check the calories when ordering, looking for a balance between taste and health.
Hot drinks and lattes
Espresso-based drinks vary in calorie content. A medium Caramel Latte has about 390 kcal. Medium Cappuccinos and Caffè Lattes have around 130 kcal. Signature Hot Chocolate can reach 490 kcal in a medium size. Skinny versions use skim milk and sugar substitutes, with a medium Skinny Caffè Mocha at about 240 kcal.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Caramel Latte (medium) | Espresso with steamed milk and caramel | 390 kcal | $4.29 |
| Skinny Caffè Mocha (medium) | Espresso, skim milk, sugar-free mocha | 240 kcal | $4.19 |
| Cappuccino (medium) | Espresso, steamed milk foam | 130 kcal | $3.99 |
| Signature Hot Chocolate (medium) | Rich chocolate with steamed milk | 490 kcal | $4.49 |
Smoothies and frozen drinks calorie range
Smoothies and frozen drinks can range from 150 to over 600 kcal. A Peach & Blueberry smoothie with almond milk is about 180 kcal for a medium size. Green Passion Power is near 200 kcal. Low-Fat Strawberry Banana is around 250 kcal. Frozen Caramel and Frozen Mocha are higher, with about 570 kcal and 540 kcal for a medium size.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Peach & Blueberry Smoothie (almond milk) | Fruit blend with almond milk | 180 kcal | $5.49 |
| Green Passion Power Smoothie (medium) | Greens, fruit, juice blend | 200 kcal | $5.79 |
| Low-Fat Strawberry Banana (medium) | Strawberry and banana with low-fat milk | 250 kcal | $5.29 |
| Frozen Caramel (medium) | Blended coffee with caramel | 570 kcal | $5.99 |
| Frozen Mocha (medium) | Blended coffee with mocha | 540 kcal | $5.99 |
Low- and zero-calorie beverage choices
Zero- or near-zero options include hot tea, brewed iced tea, black coffee, cold brew, and bottled water. Many flavored iced teas are 0 kcal when unsweetened. Choosing almond or skim milk and picking smaller sizes can lower calories without losing flavor.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Hot Tea | Assorted black and herbal teas | 0 kcal | $1.99 |
| Brewed Iced Tea (unsweetened) | Cold-brewed black tea | 0 kcal | $2.29 |
| Black Coffee (medium) | Freshly brewed coffee | 0–5 kcal | $2.19 |
| Bottled Water | Stil natural water | 0 kcal | $1.99 |
When comparing prices and calories, remember that customization affects both. Swapping to almond milk or choosing a smaller size can trim calories and cost. Use the menu’s nutrition details to plan orders that match your goals.
- Choose smaller sizes to cut calories and cost.
- Pick almond or skim milk for lower calories.
- Opt for hot tea, black coffee, or bottled water for near-zero calories.
Below are common questions about drinks to help you decide quickly and confidently.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Hot Tea | Yes | Yes | Yes | None |
| Black Coffee | Yes | Yes | Yes | None |
| Bottled Water | Yes | Yes | Yes | None |
| Almond Milk Latte | Yes | Possible (low-carb versions) | Yes | Tree nuts, Dairy if cross-contact |
| Skinny Caffè Mocha | No | No | Yes | Dairy |
| Peach & Blueberry Smoothie | Depends on milk choice | No | Yes | Dairy if made with milk |
| Frozen Caramel | No | No | Yes | Dairy |
| Green Passion Power Smoothie | Depends on milk choice | No | Yes | May contain traces of nuts |
| Signature Hot Chocolate | No | No | Yes | Dairy |
| Low-Fat Strawberry Banana | Depends on milk choice | No | Yes | Dairy if made with milk |
FAQs
- What drink has the fewest calories? Hot tea, brewed iced tea, black coffee, and bottled water are virtually 0 kcal.
- Are smoothies high in calories? Smoothies vary; many are 180–250 kcal, while some frozen drinks exceed 500 kcal.
- How to lower latte calories? Choose almond or skim milk, ask for less syrup, and opt for a smaller size.
- Do iced lattes have more calories than hot ones? Iced flavored lattes can be higher, depending on syrups and milk.
- Can I get nutrition info at the shop? Panera provides nutrition lists online and in many cafés for easy comparison of calories.
- Are frozen drinks worth the price? They offer indulgence but often cost more and add significant calories compared to brewed options.
- Does milk choice affect panera bread menu prices? Non-dairy milks may change the price slightly and influence total calories.
Panini & flatbread calories and best picks for balanced macros
Panera offers panini and flatbreads in half or whole sizes. This makes it easy to control your portion size. Choose a smaller size and pair it with a low-calorie side for a balanced meal.
Panini calories vary a lot. For example, the Roasted Turkey & Caramelized Kale panini has 290 kcal for a half and 590 kcal for a whole. The Frontega Chicken is about 380 kcal for a half and 750 kcal for a whole. The Steak & White Cheddar has 520 kcal for a half and 1,040 kcal for a whole.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Roasted Turkey & Caramelized Kale (half) | Turkey, kale, savory spread on toasted bread | 290 kcal | $6.49 |
| Roasted Turkey & Caramelized Kale (whole) | Full-size panini with same fillings | 590 kcal | $8.99 |
| Frontega Chicken (half) | Grilled chicken, tomatoes, smoky sauce | 380 kcal | $6.99 |
| Frontega Chicken (whole) | Full-size Frontega with rich flavors | 750 kcal | $9.49 |
| Steak & White Cheddar (half) | Steak, white cheddar, savory spread | 520 kcal | $7.49 |
| Steak & White Cheddar (whole) | Hearty steak panini, full portion | 1,040 kcal | $11.99 |
| BBQ Chicken Flatbread (1) | Barbecue chicken, cheese, tangy sauce | 370 kcal | $7.29 |
| BBQ Chicken Flatbread (2) | Double portion for sharing | 750 kcal | $13.50 |
| Mediterranean Flatbread (1) | Veggies, herbs, feta-style cheese | 310 kcal | $6.99 |
| Mediterranean Flatbread (2) | Double portion | 620 kcal | $12.50 |
| Tomato Mozzarella Flatbread (1) | Fresh tomato, mozzarella, basil | 340 kcal | $6.99 |
| Tomato Mozzarella Flatbread (2) | Double portion | 680 kcal | $12.99 |
Controlling calories is easy with half panini or one flatbread and a low-calorie side. Fruit cups and seasonal greens add fiber without many calories. Opt for lean proteins like turkey or grilled chicken to keep calories down.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Roasted Turkey & Caramelized Kale (half) | No | No | No | Dairy (may contain), Wheat |
| Frontega Chicken (half) | No | No | No | Wheat, Dairy |
| Steak & White Cheddar (half) | No | No | No | Dairy, Soy, Wheat |
| BBQ Chicken Flatbread (1) | No | No | No | Dairy, Wheat |
| Mediterranean Flatbread (1) | Optional (ask for no cheese) | No | No | Dairy (feta), Wheat |
| Tomato Mozzarella Flatbread (1) | No | No | No | Dairy, Wheat |
| Fruit Cup (side) | Yes | Sometimes (fruit carbs) | Yes | None typical |
| Seasonal Greens (side) | Yes | Yes (without croutons) | Yes | May contain dressing allergens |
| Cup of Soup (small) | Depends on soup | Depends on soup | Depends on soup | Varies by recipe |
| Half Salad + Half Panini | Depends on salad | Depends on ingredients | Depends on dressing | Varies |
To make a balanced meal, ask for light cheese or no sauce. Choose whole-grain bread if it’s available. Pair a half panini with a cup of soup or a half salad to add protein and fiber while staying within your calorie limit.
When looking at the panera bread menu, check the nutrition panel for serving size and toppings. Small changes like removing mayo or choosing egg whites can cut calories without losing flavor or texture.
- Choose lean proteins: turkey, grilled chicken.
- Order half portions to reduce panini calories.
- Pick fruit cup or seasonal greens as a side for fiber.
- Request sauces on the side to control portions.
These tips help you enjoy Panera favorites while managing calories and macronutrients from the panera bread menu.
Broth bowls, pastas, and sides: calorie breakdowns
Broth bowls and pasta dishes have different calorie counts at Panera. This guide helps you understand the calories in common orders. It shows how to pick sides that fit your diet goals.
Broth bowl examples and calories
The Thai Garden Chicken Wonton broth bowl has about 290 calories. Broth bowls are lower in calories because they have broth, veggies, and lean protein. Choosing a bowl over pasta saves calories without losing flavor.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Thai Garden Chicken Wonton Broth Bowl | Chicken, wontons, vegetables, savory broth | 290 kcal | $8.49 |
| Broccoli Cheddar Broth Bowl | Broth with broccoli and cheese notes | 320 kcal | $7.99 |
| Seasonal Vegetable Broth Bowl | Mixed vegetables in clear broth | 240 kcal | $7.49 |
| Chicken Noodle Cup | Classic chicken noodle, cup portion | 110 kcal | $3.99 |
Pastas and Mac & Cheese calories and portion guidance
Pastas and mac & cheese are high in calories at Panera. The Chicken Tortellini Alfredo at 2 cups has about 740 calories. A 1.5–2 cup plate of tortellini is around 680–740 calories, depending on toppings.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Chicken Tortellini Alfredo (2 cups) | Tortellini with creamy Alfredo and chicken | 740 kcal | $9.99 |
| Tortellini Alfredo (regular) | Cheese tortellini in Alfredo sauce | 680 kcal | $8.99 |
| Mac & Cheese (small, 1 cup) | Creamy macaroni and cheese | 490 kcal | $4.79 |
| Mac & Cheese (large, 2 cups) | Double portion of creamy mac | 980 kcal | $7.99 |
To cut calories, go for a cup-sized pasta or share a large order. Opting for a broth bowl instead of mac & cheese saves hundreds of calories. Look at the panera bread menu with calories to spot high-calorie dishes.
Side choices that change meal calories
Sides greatly affect meal calories. A summer fruit cup has about 60 kcal per cup. A 2.5 oz French baguette adds around 150 kcal. Chips and bread together can increase a meal by 200–350 calories.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Summer Fruit Cup (1 cup) | Seasonal mixed fruit | 60 kcal | $2.29 |
| French Baguette (2.5 oz) | Classic bakery baguette slice | 150 kcal | $1.99 |
| Regular Chips | Crisp potato chips packet | 200 kcal | $1.49 |
| Apple | Whole fresh apple | 95 kcal | $1.29 |
Pair pasta or mac & cheese with fruit or a small salad to balance calories. Swapping a baguette or chips for a fruit cup lowers meal calories a lot. Check the panera bread menu to match portions to your diet goals.
Here are quick tips: choose broth bowls for lower calories, order cup portions of pasta, share large mac & cheese, and pick fruit or yogurt instead of bread or chips. These choices help manage calories while keeping meals tasty and satisfying.
Healthy ordering strategies and calorie-saving swaps at Panera
Choosing wisely at the register lets you enjoy great taste without too many calories. Use portion control, make swaps, and pick smarter sides to meet your goals. These tips use Panera Bread menu choices and nutrition facts to keep meals tasty and balanced.
Use You Pick Two to control portions and calories
The You Pick Two option pairs a half sandwich with a cup of soup or a half salad. This combo cuts calories compared to two full items. Opt for half portions to try flavors while keeping calories down.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Half Mediterranean Veggie | Roasted peppers, hummus, feta on tomato basil | 230 | $6.49 |
| Cup Chicken Noodle Soup | Classic broth with noodles and chicken | 110 | $3.99 |
| Half Seasonal Greens | Mixed greens with fresh veggies | 90 | $5.29 |
| Half Frontega Chicken | Smoked chicken, mozzarella, tomato basil | 250 | $6.99 |
Bread swaps, egg white swaps, and dressings on the side
Swapping bread can save a lot of calories. Choose a bagel flat or sprouted grain flat instead of a full bagel or ciabatta to save 100+ calories. Swap scrambled eggs for egg whites to save about 60 calories per egg portion. Ask for dressings and sauces on the side so you control the amount; full portions range from about 15 to 230 calories.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Bagel Flat | Thin multigrain flat | 200 | $1.99 |
| Sprouted Grain Flat | Lower-calorie sandwich base | 180 | $2.29 |
| Egg White Add | Swap for regular eggs | -60 (vs. whole egg) | $0.99 |
| Reduced-Fat Cream Cheese | Lighter spread choice | 70 | $0.89 |
Smart sides, splitting bakery items, and doubling protein for satiety
Choose a fruit cup or seasonal greens instead of a baguette or chips to lower meal calories. Split bakery treats to cut intake in half. Doubling lean protein like turkey or chicken boosts fullness so you skip high-calorie add-ons. Avoid bread bowls when possible; they can add 600–700 calories to a meal.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Fruit Cup | Seasonal fruit mix | 70 | $2.49 |
| Seasonal Greens | Small side salad | 35 | $2.99 |
| Baguette | Fresh baked side | 210 | $1.99 |
| Bakery Treat (split) | Muffin or cookie, shared | ~150 each | $1.50 |
Use Panera Bread nutrition facts when customizing to confirm calories and allergens. These small swaps and portion strategies make panera bread healthy options practical across many panera bread menu choices.
How to use Panera Bread nutritional information and tools
Panera makes it easy to choose wisely. You can find nutritional info on their website and other trusted sites. This info includes serving sizes, calories, fats, sugars, protein, and sodium. It helps you compare different menu items.
Start with the printable charts and the interactive nutrition calculator on Panera’s website. The calculator lets you change cup to bowl and half to whole portions. This makes it simple to estimate calories for soups, sandwiches, and more.
Use the menu nutrition guide to make swaps. For example, choosing a multigrain bagel flat instead of a bagel or asking for dressing on the side changes calories and fats. The guide shows how different choices affect your meal.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Garden Avo & Egg White Sandwich | Whole grain flat, avocado, egg whites, greens | 310 | $5.49 |
| Asiago Cheese Bagel | Toasted asiago bagel, classic bakery option | 460 | $2.89 |
| Broccoli Cheddar Soup (Bowl) | Creamy soup served in a bread bowl option | 520 | $7.29 |
| Mediterranean Veggie Sandwich | Feta, cucumbers, tomatoes, hummus on tomato basil | 490 | $7.99 |
| Half You Pick Two (Cup + Half Sandwich) | Smaller portions to control calories | Approx. 450 | $8.49 |
Track calories and macros by logging exact items and portion sizes in a food app. When customizing an order — double meat, no sauce, dressing on the side — adjust the logged values to match those changes. Apps let you edit ingredients so totals reflect real choices from the panera bread menu with calories database.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Seasonal Greens Salad | No | No | Yes (no croutons) | Dairy (dressing) |
| Strawberry Poppyseed Salad | No | No | Yes (without grains) | Nuts (possible cross-contact), Dairy |
| Mediterranean Veggie Sandwich | No | No | No | Dairy (feta), Gluten |
| Broccoli Cheddar Soup | No | No | No | Dairy, Gluten |
| Chicken Noodle Soup | No | No | No | Gluten |
| Bagel Flat | No | No | No | Gluten, Dairy (toppings) |
| Apple | Yes | Yes | Yes | No major allergens |
| Chicken Tortilla Soup | No | No | No | Gluten, Dairy (toppings) |
| Frontega Chicken Panini | No | No | No | Dairy, Gluten |
| Muffie (Lower-Cal Muffin) | No | No | No | Gluten, Dairy |
Watch sodium if you are salt-sensitive. Many panera bread menu items list 500–1,000 mg per serving. The nutrition calculator makes it simple to scan the sodium column before you order.
Check Panera’s site for seasonal changes and updated ingredient lists. For allergen-sensitive diets or the latest panera bread nutritional information, confirm details at the restaurant or online right before ordering.
- Use the nutrition calculator to preview swaps.
- Log exact portions in a tracking app for accurate calories and macros.
- Ask for modifications when ordering to match your plan.
Seven concise FAQs follow the tables and tips to answer common questions about tracking and customization without repeating the data above.
Conclusion
This guide makes it easy to find the right choices on the Panera Bread menu. It shows you the best options for breakfast, sandwiches, salads, soups, bakery items, and drinks. You can quickly spot the lower-calorie options.
It also gives tips on how to make your meals healthier without losing flavor. For example, try bagel flats instead of regular bagels. Or, choose a cup instead of a bread bowl for your soup.
There are also practical tips on how to save money and customize your meals. You can order half-portion sandwiches or You Pick Two combos. And, remember to ask for sauces on the side to control the calories.
When it comes to drinks, there are choices from zero-calorie brewed tea to high-calorie smoothies. So, picking the right drink is important.
Panera provides tools and ingredient lists to help you plan your meals. This way, you can meet your calorie and macro goals while enjoying fresh ingredients. Always check the Panera website for the latest nutrition and allergen information before you order.
By following these tips, you can make choices that are both tasty and healthy. Enjoy your Panera Bread meals!
FAQ
Where can I find Panera Bread menu with calories?
You can find Panera’s nutrition information on their official website. They list calories, serving sizes, and nutrition facts for each item. For a quick summary, check out third-party guides or printable charts. But always visit Panera.com for the latest updates and ingredient information.
How accurate are the Panera Bread calories listed online?
Panera provides detailed nutrition data for each item. This includes calories, fat, protein, carbs, and sodium. Keep in mind that customizations or special requests can change the calorie count. Use Panera’s nutrition calculator or menu labels for the most accurate numbers.
What are easy swaps to lower calories at Panera?
To cut calories, try these simple swaps: choose egg whites over scrambled eggs. Opt for a bagel flat or sprouted grain flat instead of a full bagel. Also, ask for dressings on the side and order half sandwiches. Skipping bread bowls is another great way to save calories.
Which breakfast items are lowest in calories?
For a lower-calorie breakfast, consider steel-cut oatmeal, parfaits, or egg-white sandwiches. The Garden Avo & Egg White sandwich is a good choice, with around 340–410 kcal. Bagel flats are also a better option than full bagels.
Which bakery items should I watch for calorie-wise?
Be mindful of pastries and large muffins, as they can be high in calories. The Blueberry Muffin has about 460 kcal, and Cinnamon Rolls can have 560–740+ kcal. Instead, try the Muffie or mini scones. Sharing bakery items can also help control your calorie intake.
How much does a bread bowl add to a soup order?
A sourdough bread bowl adds around 660–870 kcal to your soup order. This can make a moderate soup into a high-calorie meal. A better choice is a cup of soup with a half sandwich or salad.
What are good low-calorie salad and dressing choices?
Choose Seasonal Greens and Strawberry Poppyseed (half portions) for a low-calorie salad. Opt for fat-free or lighter dressings and ask for them on the side. Using half the amount can save a lot of calories.
Which beverages at Panera are lower in calories?
Zero- or near-zero-calorie drinks include hot tea, brewed iced tea, black coffee, cold brew, and bottled water. For lower-calorie coffee drinks, go for smaller sizes and skim or almond milk. Smoothies and frozen drinks can range from 150–600+ kcal, depending on size and mix-ins.
How can I track calories when I customize my Panera order?
Use Panera’s nutrition calculator to get exact nutrition data for your customized order. This includes bread swaps, extra meat, and sauces on the side. Log the nutrition data in your tracker or app. Remember to check serving sizes and sodium if you have dietary limits.
