Panera Bread Nutrition Menu: Healthy Choices Guide
Panera Bread started in 1987 as the St. Louis Bread Company. Today, it has over 2,000 locations in the U.S. and Canada. It’s famous for its freshly baked bread, soups, salads, and more. You can also customize your meals to meet your dietary needs.
This guide helps you pick healthy meals from the panera bread nutrition menu. It shows how to manage calories, sodium, added sugar, and fiber when eating out. You’ll learn how to enjoy tasty meals without too many calories.
For accurate nutrition info, check Panera’s official nutrition pages and in-store documents. This helps ensure your meal is safe for allergies, weight loss, or medical reasons.
The article uses the latest nutrition data and tips to find healthy options at Panera. It helps you choose meals that fit your lifestyle and taste buds.
Understanding Panera Bread Nutrition Menu
Panera makes it easy to pick healthier meals. They list clear menu options and highlight salads, warm bowls, and sandwiches. You can choose combos and half-sandwiches for better portion control.
Why Panera appeals to health-conscious diners
Panera focuses on whole ingredients like leafy greens and whole grains. This helps diners find healthier options without searching for hidden menus. You can customize your meal by swapping dressings or skipping cheese to cut calories and fat.
Where to find Panera nutrition facts and ingredient lists
Panera’s official site has detailed nutrition guides for each item. Restaurants also provide printed guides and digital menu boards with the same information. This way, you can make informed choices before ordering.
Key nutrition considerations when eating at Panera
Try to keep meals under 650 calories for balance. Aim for less than 12 grams of saturated fat for heart health. Be careful with added sugar, aiming for less than 20 grams.
Choose foods with at least 5 grams of fiber to stay full. Watch sodium levels, as many items can be high. Review the menu to mix healthy options with occasional treats.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Mediterranean Veggie Sandwich (Half) | Roasted peppers, cucumbers, feta, greens on country bread | 300 | $5.49 |
| Green Goddess Cobb Salad (Half) | Greens, grilled chicken, bacon, egg, avocado, herb dressing | 460 | $6.99 |
| Ten Vegetable Soup (Cup) | Brothy vegetable medley with herbs | 90 | $3.29 |
| Brown Rice Bowl with Chicken (Half) | Whole grain base, roasted chicken, veggies, light sauce | 420 | $7.49 |
| Steel Cut Oatmeal | Oats with brown sugar and dried fruit | 320 | $3.99 |
| Avocado, Egg White & Spinach Sandwich (Half) | Egg whites, avocado, spinach on sprouted grain | 260 | $4.79 |
| Classic Caesar Salad (Half) | Romaine, parmesan, crunchy croutons, Caesar dressing | 350 | $5.29 |
| Turkey Chili (Cup) | Lean turkey, beans, tomatoes, spices | 230 | $4.49 |
| Greek Yogurt Parfait | Nonfat yogurt, berries, granola | 210 | $3.59 |
| Fuji Apple Salad with Chicken (Half) | Greens, apples, almonds, chicken, light vinaigrette | 390 | $6.79 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Ten Vegetable Soup (Cup) | Yes | No | Yes | None listed |
| Brown Rice Bowl with Chicken (Half) | No | No | No | Soy, Milk |
| Mediterranean Veggie Sandwich (Half) | No | No | No | Wheat, Milk |
| Avocado, Egg White & Spinach Sandwich (Half) | No | No | No | Egg, Wheat |
| Green Goddess Cobb Salad (Half) | No | No | Yes (remove croutons) | Egg, Dairy, Tree Nuts |
| Steel Cut Oatmeal | Yes (ask for no dairy) | No | No | Milk |
| Turkey Chili (Cup) | No | No | Yes | None listed |
| Greek Yogurt Parfait | No | No | No | Milk, Tree Nuts (granola may contain) |
| Fuji Apple Salad with Chicken (Half) | No | No | Yes (remove croutons) | Tree Nuts, Dairy |
| Classic Caesar Salad (Half) | No | No | No | Fish (anchovy), Milk, Wheat |
How to Order the Healthiest Items at Panera
The Panera Bread menu offers many healthy choices. A few simple tips can help you eat less, control sodium, and increase protein and fiber. Use the panera bread nutrition menu and panera bread nutrition facts to guide your choices.
Opt for a half sandwich to cut calories and sodium in half. Many full sandwiches have too many calories. Choose a cup of soup instead of a bowl to reduce calories and sodium. Pair a half sandwich with a cup of soup or a side salad and an apple for more fiber and less refined carbs.
Ingredient and customization tips
Ask for dressings on the side and use them sparingly. Bacon, extra cheese, or full avocado add a lot of fat and calories. Choose grilled chicken for more protein with less saturated fat. Omit hummus or ask for less spread to cut down on added sugars and carbs. Swap chips or bread for an apple to add fiber and reduce refined carbs.
Nutrition targets to use when ordering
Choose entrées with 650 calories or less for lunch or dinner. For lighter breakfasts, aim for 250–400 calories. Look for 20–40 grams of protein at lunch or dinner to stay full. Aim for at least 5 grams of fiber per meal to feel full longer. Oatmeal and some grain salads meet this goal. Be careful of sodium; many sandwiches and soups have over 1,000 mg per serving. Balance high-sodium items with low-sodium choices later in the day.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Half Turkey Sandwich | Roasted turkey, lettuce, tomato on whole grain | 260 | $5.99 |
| Cup Chicken Noodle Soup | Classic broth with shredded chicken and noodles | 120 | $3.49 |
| You Pick Two: Half + Cup | Half sandwich with a cup of soup or side salad | 380 | $7.49 |
| Power Salad with Grilled Chicken | Greens, grains, grilled chicken, light dressing | 430 | $8.99 |
| Steel Cut Oatmeal | Oats with dried fruit and nut topping option | 260 | $3.99 |
| Apple (side) | Fresh apple, whole fruit swap for chips | 80 | $0.99 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Half Turkey Sandwich | No | No | No | Dairy (cheese), Wheat |
| Cup Chicken Noodle Soup | No | No | No | Wheat, Soy |
| Power Salad with Grilled Chicken | No | No | Yes (if croutons removed) | Egg, Dairy (dressing), Gluten (optional) |
| Steel Cut Oatmeal | Yes (with water) | No | No | Tree Nuts (optional toppings) |
| Greek Yogurt Parfait | No | No | No | Dairy |
| Whole Apple | Yes | No | Yes | None |
| Avocado Toast (half) | Yes | No | No | Wheat, Sesame (seed) |
| Broth-Based Vegetable Soup (cup) | Yes | No | Yes | May contain Soy |
| Chicken Caesar Salad (no croutons) | No | No | Yes (no croutons) | Dairy, Egg, Fish (anchovy in dressing) |
| Classic Side Salad | Yes (choose vinaigrette) | No | Yes | May contain Dairy in dressing |
- Use panera bread nutrition facts to check sodium for soups and sandwiches before ordering.
- Compare panera bread menu options when craving a bakery item; choosing fruit or oatmeal reduces sugar and refined carbs.
- Request simple swaps at the counter. Staff can make many adjustments to match your nutrition targets.
Follow these steps to keep meals aligned with your goals. Quick checks of the panera bread nutrition menu will help you pick items that satisfy taste and health needs without extra effort.
Healthy Breakfast Picks and Nutrition Highlights
Start your day with meals that are tasty, full of protein, and rich in fiber. These options help with weight management and keep your energy up. Use the panera bread menu nutrition facts to find the best fit for your goals.
Top breakfast items are packed with protein and fiber, yet keep calories in check. The Greek Yogurt with Mixed Berries Parfait has about 250 kcal and 16 g protein. It’s a good source of probiotics and has a bit of sugar from the fruit and yogurt.
The Garden Avocado & Egg White Sandwich on a multigrain bagel flat is near 340 kcal with 19 g protein and 5 g fiber. It’s a great choice for a filling breakfast.
Steel Cut Oatmeal with Strawberries and Pecans is about 370 kcal, with 8 g protein and 7 g fiber. Oats are good for keeping you full and supporting healthy cholesterol. The Ciabatta Egg & Cheese Sandwich offers roughly 380 kcal and 20 g protein, making it a solid choice for those needing more protein.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Greek Yogurt with Mixed Berries Parfait | Probiotic yogurt layered with mixed berries and granola | 250 kcal | $3.99 |
| Garden Avocado & Egg White Sandwich | Egg whites, avocado, tomato on multigrain bagel flat | 340 kcal | $5.49 |
| Steel Cut Oatmeal with Strawberries and Pecans | Oatmeal topped with strawberries and chopped pecans | 370 kcal | $4.29 |
| Ciabatta Egg & Cheese Sandwich | Egg and melted cheese on ciabatta roll | 380 kcal | $5.99 |
| Avocado Egg White Bowl | Egg whites, avocado, greens in a warm bowl | 300 kcal | $6.29 |
| Fruit Cup | Seasonal mixed fruit | 70 kcal | $2.49 |
| Steel Cut Oatmeal (plain) | Classic oats before toppings | 210 kcal | $3.49 |
| Egg White & Avocado on Multigrain | Lean egg whites with avocado and tomato | 320 kcal | $5.79 |
| Low-Fat Plain Yogurt | Simple low-fat yogurt cup | 120 kcal | $2.99 |
| Fresh Fruit Smoothie (small) | Fruit blend with low-fat yogurt base | 220 kcal | $4.99 |
Small changes can make a big difference. Choose a multigrain bagel flat instead of a bigger bakery bagel to cut calories. Opt for egg-white sandwiches or lean proteins to reduce saturated fat. Skipping butter and heavy spreads can also help lower fat.
Swap pastries for oatmeal, parfait, or fruit to cut sugar and boost fiber. Use the panera bread healthy options and nutrition facts to plan meals that meet your daily calorie and macro targets.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Greek Yogurt with Mixed Berries Parfait | No | No | No | Dairy, Tree Nuts (granola) |
| Garden Avocado & Egg White Sandwich | No | No | No | Eggs, Wheat |
| Steel Cut Oatmeal with Strawberries and Pecans | No | No | No | Tree Nuts (pecans), May contain Dairy |
| Ciabatta Egg & Cheese Sandwich | No | No | No | Dairy, Eggs, Wheat |
| Fruit Cup | Yes | No | Yes | None |
| Avocado Egg White Bowl | No | Possibly (low-carb depending on sides) | No | Eggs |
| Low-Fat Plain Yogurt | No | No | No | Dairy |
| Fresh Fruit Smoothie (small) | Yes | No | No | May contain Dairy |
| Steel Cut Oatmeal (plain) | Yes | No | No | May contain Tree Nuts in kitchen |
| Egg White & Avocado on Multigrain | No | No | No | Eggs, Wheat |
- Use panera bread menu nutrition facts to choose items under a target calorie range.
- Limit added spreads and choose whole-food sides like fruit for better balance.
- Track sodium when ordering sandwiches; ask for lower-sodium options when available.
Best Sandwich and Flatbread Options for Health Goals
Choosing the right sandwich or flatbread at Panera can help you meet your health goals. Look at the panera bread menu ingredients before you order. Opt for half portions or swaps to cut down on calories without losing flavor.
Sandwiches to order as half portions
Ordering a half sandwich can help with calorie control. Here are some half-sandwich options with nutrition info to help you decide.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Half Toasted Garden Caprese | Tomato, fresh mozzarella, basil, balsamic on toasted bread | 450 kcal | $5.49 |
| Half Toasted Frontega Chicken | Grilled chicken, smoked mozzarella, chipotle sauce, onions | 390 kcal | $6.19 |
| Half Turkey & Cheddar | Sliced turkey breast, cheddar, greens, tomato | 390 kcal | $5.99 |
| Half Chipotle Chicken Avocado Melt | Chicken, avocado, smoked cheddar, chipotle spread | 460 kcal | $6.49 |
| Half Toasted Italiano | Salami, pepperoni, mortadella, provolone, Italian dressing | 640 kcal | $6.99 |
Sensible sandwich customizations
Small changes can make a big difference in nutrition. Ask for no cheese or light cheese to reduce fat and calories. Skip mayo and choose mustard or avocado oil spread to cut saturated fat.
- Choose whole-grain bread or an open-faced option to boost fiber.
- Add extra vegetables for volume and micronutrients without many calories.
- Request high-sugar sauces on the side or leave them off to reduce added sugars and sodium.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Half Toasted Garden Caprese | No | No | No | Dairy |
| Half Toasted Frontega Chicken | No | No | No | Dairy |
| Half Turkey & Cheddar | No | No | No | Dairy |
| Half Chipotle Chicken Avocado Melt | No | No | No | Dairy |
| Half Toasted Italiano | No | No | No | Dairy |
| Half Mediterranean Veggie | Yes | No | No | Tree Nuts (pesto), Dairy |
| Half Napa Almond Chicken Salad | No | No | No | Tree Nuts, Dairy |
| Half Roasted Turkey & Avocado BLT | No | No | No | None listed |
| Half Sierra Turkey | No | No | No | Dairy |
| Half Steak & Arugula | No | No | No | None listed |
When looking at the panera bread menu, compare calories and ingredients. Pick a half sandwich with good protein and controlled sodium for steady energy and better nutrition.
Salads and Warm Bowls: High-Protein, High-Fiber Choices
Panera offers salads and warm bowls with bold flavors and solid nutrition. Use the panera bread nutrition menu to compare calories, protein, fiber, and sodium before you order. These dishes can fit many goals when you know how to tweak them.
Top salad picks and their nutrition profiles
The Green Goddess Chicken Cobb Salad delivers about 480 kcal, 40 g protein, 6 g fiber, and 1,160 mg sodium. It scores high for protein and satiety.
The Fuji Apple Chicken Salad runs near 550 kcal, with 30 g protein, 5 g fiber, and 960 mg sodium. Fruit adds natural sweetness but raises sugar slightly.
Balsamic Greens with Grains is a vegetarian choice at roughly 460 kcal, 11 g protein, 8 g fiber, and 760 mg sodium. Farro boosts fiber and chew.
The Mediterranean Chicken Greens with Grain Salad is very filling, at about 670 kcal, 34 g protein, 7 g fiber, and 1,410 mg sodium. It provides fiber and protein, but watch the sodium level.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Green Goddess Chicken Cobb Salad | Greens, chicken, avocado, egg, green goddess dressing | 480 kcal | $9.99 |
| Fuji Apple Chicken Salad | Greens, apples, chicken, blue cheese, candied pecans | 550 kcal | $10.49 |
| Balsamic Greens with Grains | Mixed greens, farro, roasted vegetables, balsamic | 460 kcal | $8.99 |
| Mediterranean Chicken Greens with Grain | Greens, grains, chicken, feta, olives | 670 kcal | $11.29 |
| Chicken & Grain Bowl | Warm grains, roasted chicken, roasted veggies | 520 kcal | $10.79 |
| Seasonal Grain Bowl | Farro, seasonal vegetables, light vinaigrette | 440 kcal | $9.49 |
| Greek-Inspired Bowl | Farro, chickpeas, cucumber, tomato, feta | 500 kcal | $10.19 |
| Warm Lentil Bowl | Lentils, roasted squash, greens, citrus vinaigrette | 480 kcal | $9.89 |
| Protein Power Bowl | Grains, mixed protein, greens, seeds | 610 kcal | $11.99 |
| Veggie Grain Salad | Farro blend, roasted veggies, herb dressing | 430 kcal | $8.79 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens |
|---|---|---|---|---|
| Green Goddess Chicken Cobb Salad | No | No | No | Egg, Dairy, Avocado |
| Fuji Apple Chicken Salad | No | No | No | Tree Nuts, Dairy |
| Balsamic Greens with Grains | Yes* | No | No | Wheat (Farro) |
| Mediterranean Chicken Greens with Grain | No | No | No | Dairy, Wheat, Olives |
| Chicken & Grain Bowl | No | No | No | Wheat |
| Seasonal Grain Bowl | Yes* | No | No | Wheat |
| Greek-Inspired Bowl | No | No | No | Dairy, Wheat |
| Warm Lentil Bowl | Yes | No | No | None major |
| Protein Power Bowl | No | No | No | Seeds, Dairy |
| Veggie Grain Salad | Yes* | No | No | Wheat |
How to make salads healthier
Ask for dressing on the side and use half the serving to cut calories and fat. This is a simple move supported by panera bread nutrition facts that lowers added fat without losing flavor.
Skip candied or dried fruit items that add sugar. Removing apple chips or candied pecans trims sugars while keeping fresh fruit for texture.
Remove croutons or chips and replace them with extra vegetables. Adding cucumber, carrot, or baby greens raises volume and fiber with few extra calories.
To lower carbs, ask to omit grains like farro. Replace grains with extra greens or avocado to keep the bowl filling and add healthy fats. These tactics help you navigate the panera bread nutrition menu and find panera bread healthy options that match your goals.
Soups, Sides, and Small Plates: Smart Pairings
Opt for broth-based soups and small, fresh sides to create balanced meals. Use the panera bread menu nutrition facts to compare serving sizes. A cup of soup paired with a half sandwich keeps calories in check while providing protein and fiber.
Start with broth soups. Homestyle Chicken Noodle has about 150 kcal per bowl and 14 g protein. But, a full bowl has roughly 1,560 mg sodium. Choosing a cup-size portion reduces sodium and calories a lot.
Vegetable-based broth soups like Ten Vegetable are low in carbs and calories. They have about 13–17 g carbs per serving. These soups pair well with a half sandwich for a filling meal without too many refined carbs.
Avoid cream-based soups like Broccoli Cheddar to limit fat and calories. These soups are calorie-dense and can quickly exceed daily intake. Look at the panera bread menu options to spot these higher-calorie soups before ordering.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Homestyle Chicken Noodle (Cup) | Broth-based, shredded chicken, carrots, egg noodles | 90 | $3.49 |
| Homestyle Chicken Noodle (Bowl) | Full serving with higher sodium | 150 | $5.79 |
| Ten Vegetable Soup (Cup) | Mixed vegetables in light broth | 80 | $3.29 |
| Ten Vegetable Soup (Bowl) | Larger portion, great with half sandwich | 140 | $5.49 |
| Broccoli Cheddar (Cup) | Creamy, rich, higher in fat | 200 | $3.99 |
| Apple | Fresh whole apple, fiber-rich swap | 95 | $1.29 |
| Baguette Slice | Refined carbs, higher calories | 180 | $1.99 |
| Small Bag of Chips | Crunchy side, about 17 g carbs | 130 | $1.49 |
| Greek Yogurt Parfait | Fruit and granola, higher sugar | 260 | $3.99 |
| Side Salad (No Dressing) | Leafy greens, tomato, cucumber | 35 | $2.49 |
Smart side swaps include choosing lower-carb options. Opt for an apple instead of a baguette or chips for more fiber. A small bag of chips has about 17 g carbs but lacks fiber compared to whole fruit.
Pair a cup of broth-based soup with a half sandwich for a balanced meal. Review the panera bread menu nutrition facts before ordering to confirm sodium and calories. Use the panera bread menu options to spot lighter plates and avoid high-calorie bakery items that can exceed 700–800 calories.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Ten Vegetable Soup | No | No | No | Dairy-free, no nuts |
| Homestyle Chicken Noodle (Cup) | No | No | No | Contains wheat, may contain soy |
| Broccoli Cheddar (Cup) | No | No | No | Contains dairy, wheat |
| Apple | Yes | Yes (limited carbs) | Yes | None |
| Small Bag of Chips | Yes | No | Depends on flavor | May contain soy |
| Side Salad (No Dressing) | Yes | Yes | Yes | Cross-contact possible, check toppings |
| Greek Yogurt Parfait | No | No | No | Contains dairy, may contain tree nuts in granola |
| Baguette Slice | Yes | No | No | Contains wheat |
| Half Turkey Sandwich (No Cheese) | No | No | No | Contains wheat, may contain soy |
| Vegetable Crudités | Yes | Yes | Yes | None |
- Choose cup portions for lower panera bread menu calories and reduced sodium.
- Swap a baguette or chips for fruit to add fiber and cut refined carbs.
- Avoid cream soups when tracking fat and calories.
Foods to Avoid or Limit on the Panera Menu
When you’re at Panera, watch out for high-calorie, high-sodium, and high-carb items. Look at the panera bread menu nutrition facts and ingredients before you order. Making small changes can cut hundreds of calories and reduce sodium without losing flavor.
High-calorie, high-sodium sandwiches and bakery items
Some sandwiches and bakery treats have a lot of calories, saturated fat, and sodium. The Toasted Italiano (full) has about 1,260 calories, 3,660 mg sodium, and a lot of fat from processed meats. The Green Goddess Caprese Melt has nearly 1,140 calories, 2,230 mg sodium, and a lot of carbs.
The Smokehouse BBQ Chicken Sandwich has over 700 calories, more than 2,200 mg sodium, and sugar from the sauce. Bakery items like muffins and cookies can have 700–800 calories and 90–100 grams of carbs. A chocolate chip muffin and the kitchen sink cookie add a lot of sugar and carbs quickly.
The Multigrain Bagel Flat with plain cream cheese is a smaller choice at about 360 calories. Yet, it’s higher than lighter breakfast options.
High-carb and high-sodium menu items to watch
Flatbreads, full sandwiches, and bread-bowl entrées often have 80–110 grams of carbs and 1,300–2,600 mg sodium or more. Mac and cheese in bread is a big carb and sodium load. It’s best for occasional treats.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Toasted Italiano (full) | Classic Italian meats and cheeses on a large roll | ~1,260 kcal | $8.49 |
| Green Goddess Caprese Melt | Cheese, pesto-style dressing, tomatoes on toasted bread | ~1,140 kcal | $7.99 |
| Smokehouse BBQ Chicken Sandwich | Chicken with BBQ sauce and cheese | ~730 kcal | $7.29 |
| Mac & Cheese in Bread Bowl | Creamy mac and cheese served inside a bread bowl | Very high (reserve as treat) | $9.99 |
| Chocolate Chip Muffin | Large bakery muffin with chocolate chips | ~700+ kcal | $3.69 |
| Kitchen Sink Cookie | Big cookie loaded with mix-ins | ~700+ kcal | $3.49 |
| Multigrain Bagel Flat + Cream Cheese | Smaller bagel choice with plain cream cheese | ~360 kcal | $2.99 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Toasted Italiano (full) | No | No | No | Dairy, Wheat, Soy |
| Green Goddess Caprese Melt | No | No | No | Dairy, Wheat, Soy |
| Smokehouse BBQ Chicken Sandwich | No | No | No | Dairy, Wheat, Soy |
| Mac & Cheese in Bread Bowl | No | No | No | Dairy, Wheat |
| Chocolate Chip Muffin | No | No | No | Dairy, Wheat, Eggs |
| Kitchen Sink Cookie | No | No | No | Dairy, Wheat, Eggs, Tree Nuts (possible) |
| Multigrain Bagel Flat + Cream Cheese | No | No | No | Dairy, Wheat |
| Large Flatbread Pizza | Some options | No | No | Dairy, Wheat, Soy |
| Full Sandwiches (various) | Some options | Rarely | Rarely | Wheat, Dairy, Soy, Nuts (depending) |
| Bread Bowl Entrées | No | No | No | Dairy, Wheat |
Use panera bread menu nutrition facts to compare items. Check panera bread menu ingredients to spot processed meats, sugary sauces, and baked goods high in added sugar. Opt for half sandwiches, broth-based soups, or salads with vinaigrette on the side to lower calories and sodium.
When in doubt, ask for nutrition information at the counter or consult the online menu before you order. That way you keep control of portions and stay aligned with personal health goals while enjoying Panera.
Special Diets, Allergens, and Practical Tips
Choosing wisely at Panera means balancing taste with nutrition. Use the panera bread menu nutrition facts and the panera bread nutrition guide to plan meals. This helps meet lower-carb or higher-protein goals, limit sodium and added sugar, and avoid allergen exposure. Small swaps and portion choices make a big difference in daily intake.
Options for lower-carb or higher-protein needs
Pick salads such as the Green Goddess Cobb for a high-protein option near 40 grams of protein. Tuna and turkey items offer 20–40 grams per serving. Remove grains like farro or a baguette from bowls and salads to lower carbs. Ask for extra grilled chicken to raise protein without adding many carbs.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Green Goddess Cobb Salad (full) | Mixed greens, avocado, eggs, bacon, grilled chicken, Green Goddess dressing | 740 | $9.49 |
| Tuna Salad Sandwich (half) | Albacore tuna salad on multigrain, lettuce, tomato | 300 | $5.99 |
| Turkey Sandwich (half) | Sliced turkey, lettuce, tomato, whole grain bread | 260 | $5.49 |
| Chicken Noodle Soup (cup) | Classic broth-based soup with chicken and egg noodles | 160 | $4.29 |
| Power Mediterranean Bowl (no grain) | Greens, hummus, tomatoes, cucumbers, chicken | 420 | $8.29 |
Managing sodium, sugar, and allergens
Check panera bread menu ingredients for flags on nuts, dairy, wheat, soy, eggs, and shellfish. Some items have very high sodium. For example, certain flatbreads and full sandwiches can top 2,300 mg of sodium by themselves. If you choose a high-sodium entrée, keep the rest of the day low in salt.
Reduce added sugars by skipping candied fruit, sweet sauces, or sugary dressings. Opt for plain yogurt or oatmeal instead of pastries. Request dressings and sauces on the side so you control how much you use.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Seasonal Greens Salad | No | No | Yes (no croutons) | Dairy (dressing), Wheat (croutons) |
| Green Goddess Cobb (no bacon) | No | Partial* | No | Eggs, Dairy, Soy |
| Tuna Salad | No | No | Yes | Eggs, Fish |
| Turkey Sandwich (no bread) | No | Yes (wrap in lettuce) | No | Wheat |
| Steel-Cut Oatmeal | Yes | No | No | Dairy (if milk added), Tree Nuts (toppings) |
| Broth-Based Soups (cup) | Some | No | Some | Wheat, Soy, Dairy (varies) |
| Bagels and Pastries | Some | No | No | Wheat, Eggs, Dairy |
| Hummus Plate | Yes | No | Yes | Sesame (tahini) |
| Avocado Mash | Yes | Yes | Yes | No major allergens |
| Grilled Chicken | No | Yes | Yes | None typical |
Meal combos and portion control strategies
Use the You Pick Two option to pair smaller items. A half sandwich plus a cup of soup or a side salad keeps portions sensible. Share large sandwiches or pack half to take home. Ask for dressings on the side and choose fruit in place of extra bread when you want lower energy intake.
The panera bread menu nutrition facts and panera bread nutrition guide help you confirm ingredient details and allergen flags before you order. Review panera bread menu ingredients when you have dietary limits and ask staff about cross-contact risks in bakery areas if you have celiac disease or a severe allergy.
Conclusion
Panera Bread can be part of a healthy diet if you control your portions and check the nutrition facts. Choose half-sandwiches, small portions of broth-based soups, and fiber-rich salads or oatmeal. Adding fruit as a side can also help keep meals low in calories.
Be mindful of sodium, added sugar, and high-calorie bakery items. Focus on protein and fiber to feel full and keep your blood sugar balanced. Ask for dressings on the side and pick whole-grain breads or vegetable-forward options for healthier choices.
Before you order, look up Panera’s nutrition facts. Use the You Pick Two or half-portion strategy to meet your dietary needs. With a little awareness and some tweaks, many menu items can support weight management and balanced meals without losing flavor. Remember these tips to confidently navigate the panera bread nutrition menu.
FAQ
Where can you find the most accurate Panera Bread nutrition menu and ingredient lists?
You can find the latest nutrition facts and ingredient lists on Panera’s official website and in-restaurant guides. These include calories, saturated fat, sodium, carbs, fiber, sugar, protein, and allergen flags. It’s a good idea to check these before you order to ensure safety and meet your dietary needs.
What calorie and macronutrient targets should you use when ordering at Panera?
When ordering, aim for entrées with ≤650 calories. Breakfast items should be around 250–400 kcal. For protein, aim for 20–40 g at lunch/dinner. For fiber, go for ≥5 g per meal.
Keep saturated fat under ~12 g and added sugar under ~20 g per meal. Also, watch sodium levels—daily goal is 2,300 mg. Limit items with over 1,000 mg per serving.
How can you reduce calories and sodium when ordering sandwiches?
To cut calories and sodium, order half sandwiches or choose “You Pick Two” with a cup of soup or side salad. Opt for no cheese or light cheese, skip mayo, and ask for dressings or sauces on the side.
Avoid processed meat add-ons. Swap refined breads for whole-grain options when available. Adding extra vegetables can also help.
Which breakfast items at Panera are better choices for weight management?
Better breakfast choices include the Greek Yogurt with Mixed Berries Parfait (~250 kcal, 16 g protein), Garden Avocado & Egg White Sandwich (~340 kcal, 19 g protein, 5 g fiber), and Steel Cut Oatmeal with Strawberries and Pecans (~370 kcal, 7 g fiber).
Choose egg-white options, smaller bagel alternatives, or oatmeal instead of pastries.
What are smart swaps and customizations for salads and warm bowls?
For salads and warm bowls, ask for dressing on the side and use half the serving. Remove candied or dried fruit and omit croutons. Add extra vegetables to increase volume.
To lower carbs, skip grains like farro and add grilled chicken or extra greens. Avoid high-sugar dressings and opt for lighter oil- or vinegar-based options.
Which soups and sides should you pick to keep a meal balanced and lower in sodium?
Choose cup-sized broth-based soups (e.g., Ten Vegetable) paired with a half sandwich or side salad for a balanced meal under calorie targets. Avoid cream-based soups and bread bowls.
Swap baguette or chips for an apple to increase fiber and reduce refined carbs.
Which Panera menu items are highest in calories and sodium that you should limit?
High-risk items include full Toasted Italiano, some melt sandwiches (e.g., Green Goddess Caprese Melt), smokehouse BBQ options, mac and cheese in a bread bowl, and many large bakery pastries. These can exceed calorie, carbohydrate, and sodium targets.
They are best reserved as occasional indulgences.
How should someone with food allergies or celiac disease use Panera’s nutrition information?
Review Panera’s online allergen charts and in-store documents for item-specific allergen flags (nuts, dairy, wheat, soy, eggs, shellfish). Be aware of cross-contact risk in bakery-heavy restaurants.
Those with celiac disease or severe gluten allergies should exercise caution even with items labeled gluten-free.
Can Panera Bread fit into a healthy eating plan long term?
Yes—by using portion control (half sandwiches, “You Pick Two”), choosing fiber- and protein-rich items (salads, oatmeal, yogurt parfaits), avoiding high-sugar bakery items, and monitoring sodium and added sugar.
Checking Panera’s nutrition facts before ordering and making simple swaps—dressings on the side, fruit for bread—helps balance flavor with health goals.
