What to Eat at Panera Bread: Healthy Menu Choices and Nutrition Facts

Panera began as a single small store selling cookies in Boston in 1980. After expanding by partnering with a then-small French bakery called Au Bon Pain and acquiring the sourdough-specialty St. Louis Bread Company, by the millennium it had consolidated and re-branded itself as the Panera Bread Company, now privately held by JAB Holding Company. According to the company's website, its 2000th cafe opened in 2016. Panera’s menu is a little different from other popular casual dining and fast food restaurants. Instead of burgers and fries, you’ll find mostly bakery-cafe style fare like freshly baked bread, bagels, and pastries. Beyond breakfast, Panera also offers soups, salads, sandwiches, and a few entree options, like pasta and noodle bowls.

As is often the case when dining out, Panera’s portion sizes tend to be large and meals can be quite high in calories. However, you can always choose to split a menu item with a friend or do a 1/2 sized portion. And since most of the items at Panera are baked or grilled instead of fried, it is possible to find healthier options. The website even offers recommendations for diners following low-fat and low-sodium diets.

Viewing the nutrition information for Panera’s menu online or with the Panera Bread mobile app before you go can help you plan an order that’s within your daily intake of calories, fat, and other nutrients. You can also get an estimate of nutrition facts for your customizations by using the online tool to order Panera for delivery.

If you have specific dietary needs and preferences, such as a food allergy, Panera’s website also offers helpful information on common food allergens to help you navigate the menu.

With the information you need to estimate the nutritional content of the menu and the ability to mix-and-match items when you order, you’ll be able to customize a meal at Panera Bread that suits your tastes, dietary needs, and goals for your health.

Panera’s menu features on-the-go breakfast egg sandwiches and wraps, baked egg soufflés made with cheese, veggies, and meat, as well as a selection of hearty steel-cut oatmeal and fresh fruit. You’ll also find a variety of hot or iced coffee and tea, as well as a full cafe menu of espresso drinks like lattes.

Most Nutritious Option

Mediterranean Egg White Wrap

260 calories, 8g fat, 3g saturated fat, 650 mg sodium, 32g carbohydrate, 3g sugar, and 19g protein

Least Nutritious Option

Spinach and Bacon Egg Soufflé

550 calories, 36g fat, 18g saturated fat, 1g trans fat, 1000 mg sodium, 37g carbohydrate, 8g sugar, and 21g protein

To start your day with a protein-packed breakfast without as much fat, choose a 35-calorie serving of egg whites instead of whole eggs, which can be upwards of 100 calories depending on how they’re prepared.

For a lower-fat breakfast, skip extras like cheese and load up on crispy veggies instead. If you want to lower the sodium content of your egg sandwich, avoid processed breakfast meats like sausage and bacon.

While you’ll find no shortage of bread options, keep your breakfast carbs low by avoiding high-carb bagels and rolls. Instead choose a whole-grain wrap or whole grain bread.

Panera’s bakery boasts an impressive selection of bagels. You can get staples like plain, everything, sesame, and whole grain as well as unique flavors like chocolate chip, french toast, and cranberry walnut. However, even the healthier-sounding bagels are still high-calorie and high-carb—even before you factor a spread of any kind.

Bagels (without spread)

Most Nutritious Option

Sprouted Grain Flat Bagel

180 calories, 2g fat, 410 mg sodium, 34g carbohydrate, 4g sugar, and 7g protein

Least Nutritious Option

Cinnamon Crunch

420 calories, 6g fat, 4.5g saturated fat, 390 mg sodium, 82g carbohydrate, 33g sugar, and 10g protein

If you’re looking for a low-cal, low-carb breakfast, you aren’t likely to find a bagel that fits the bill. Eaten as-is, you can get a plain, everything, sesame, or sprouted grain flat bagel for under 300 calories.

In addition to being over 300 calories and high-carb, the sweet-sounding bagel choices can also be high in sugar. The popular Cinnamon Swirl and Raisin Bagel has 310 calories, only 1.5g fat, 65g carbs, 10g protein, and 12g sugar --- only the chocolate chip and French toast bagels have more sugar, at 15g. The Asiago Cheese Bagel has 320 calories, 5g fat, 55g carbs, and 13g protein.

Of course, unless you plan to eat your bagel plain, you’ll need to remember to factor in the calories, fat, and sodium content of what you put on it. Even something simple like a pat of butter can easily add 100 calories.

Spreads

Most Nutritious Option

Reduced Fat Garden Vegetable Cream Cheese (per 2 tablespoons)

70 calories, 6g fat, 3.5g saturated fat, 220 mg sodium, 1g carbohydrate, 1g sugar, and 2g protein

Least Nutritious Option

Strawberry Fruit Spread (per 2 tablespoon serving)

90 calories, 0g fat, 0g saturated fat, 0 mg sodium, 23g carbohydrate, 22g sugar, and 0g protein

The spreads at Panera vary by location and availability, but you can usually get most of the staples like butter, peanut butter, and plain cream cheese. Be sure to track your portions: a typical serving size for most spreads will be two tablespoons, so keep in mind that a larger container will contain more than a single serving.

As you might expect from the chain’s name, freshly baked bread is Panera’s claim to fame. You won’t find any particularly low-carb options on the bakery menu, but if you need a base for building a healthy sandwich, there are a few options to look for. 

Most Nutritious Option

Whole Grain Pan Loaf (per 2-oz serving)

130 calories, 1g fat, 240 mg sodium, 26g carbohydrate, 3g fiber, 2g sugar, and 6g protein.

Least Nutritious Option

Brioche Roll

210 calories, 7g fat, 4g saturated fat, 300 mg sodium, 31g carbohydrate, 6g sugar, and 7g protein

For sandwich-making, Panera’s Country Rustic, Sourdough, Tomato Basil, and Whole Grain bread have 150 calories or fewer, although only the whole grain has 26g of carbs or less per serving. If you’re looking for a low-fat option, choose the Country Rustic, the Sourdough or Sprouted Grain Roll which each have 0 grams per slice. To pack some extra protein into your sandwich, go with Whole Grain bread, which adds 6 grams per slice.

While a French baguette may be the go-to choice to accompany soup, even the smaller side order at Panera will add 180 calories and 36g carbohydrates to your meal.

As with bagel options, sweet bread like Cinnamon Raisin or those topped with cheese are higher in calories, fat, sugar, and sodium than whole grain options. 

Panera’s hearty soups can make a meal on their own or be paired with a sandwich or salad. With a range of flavors and ingredients, you can choose from classic comforts like Low-Fat Chicken Noodle Soup or Creamy Tomato or try Panera’s take on Bistro French Onion and chowder. 

Most Nutritious Option

Ten Vegetable Soup (Cup)

60 calories, 1.5g fat, 730 mg sodium, 10g carbohydrate, 4g sugar, and 3g protein

Least Nutritious Option

Baked Potato Soup (Bread Bowl)

930 calories, 18g fat, 9g saturated fat, 0g trans fat, 2100 mg sodium, 159g carbohydrate, 6g sugar, and 36g protein

Broccoli Cheddar Soup is a favorite at Panera, but with 360 calories, 21g fat, and 1330 mg sodium, a bowl is not among the more nutritious choices. This option is high in sodium and fat. A single serving provides more than half of your sodium needs for the day.

Calorie counts for Panera’s soups are for a traditional bowl, but you can reduce the calories by getting a cup-size serving instead. On the other hand, if you order soup served in an edible bread bowl, you’ll need to add about 550 calories on average, about 700-800 mg sodium, and about 120g carbohydrate to your meal.

Panera’s salads vary as much in nutrition as they do taste and ingredients. While you can find some lower-calorie options, some salads are higher in calories and fat than full entrees. If you top your greens with crunchy extras and creamy salad dressings, the calories can easily add up.

Seasonal Greens Salad (Half)

90 calories, 5g fat, 1g saturated fat, 70 mg sodium, 10g carbohydrate, 6g sugar, and 2g protein

Least Nutritious Option

Southwest Chili Lime Ranch Chicken Salad (Whole)

650 calories, 35g fat, 7g saturated fat, 750 mg sodium, 56g carbohydrate, 9g sugar, and 38g protein

If you’re hoping to make a more well-rounded meal out of a salad, look to choices like the half Green Goddess Cobb with Chicken. The 270-calorie salad contains 21 grams of protein and 16 grams of fat.

Popular salads with more calories and fat can still be nutritious choices—just plan to pack up half to take home for another meal.

When you’re choosing a salad, the most straightforward way to avoid added calories, fat, and even hidden sugars is to skip dressing altogether. If you do choose a dressing, get a half-size portion of low-fat dressing and ask for it to be served on the side.

Panera offers a range of pre-made sandwiches and paninis, but you can also customize your own with fresh fruit and veggies, grilled chicken, mozzarella cheese, nuts, and avocado.

Most Nutritious Option

Mediterranean Veggie on Tomato Basil (Half)

230 calories, 6g fat, 1.5g saturated fat, 570 mg sodium, 34g carbohydrate, 4g sugar, and 9g protein

Least Nutritious Option

Toasted Tuscan Grilled Chicken on Artisan Ciabatta (Whole)

860 calories, 36g fat, 10g saturated fat, 1380 mg sodium, 84g carbohydrate, 3g sugar, and 50g protein

If you want to try one of Panera’s signature sandwiches, but are intimidated by the calorie or carb count, order half a sandwich instead of a whole. The full-size Steak and Arugula on Sourdough has 480 calories, 18g fat, and 50g carbs. If you halve it, you can have a 240-calorie sandwich with 25g carbs, 8g of fat, and 16g protein.

The current lowest-carb half sandwich options are the Steak and Arugula on Sourdough (240cals/25g carbs/16g protein) and the Heritage Ham and Swiss on Country Rustic (300cals/26g carbs/21gprotein). The current highest-protein half sandwiches are the Cuban Panini on Artisan Ciabatta (440cals/44g carbs/28g protein), followed by a tie at 25g protein between the Toasted Tuscan Grilled Chicken on Artisan Ciabatta (430cals/42g carbs25g protein) and the Steak and White Cheddar Panini on Artisan Ciabatta (440 cals/43g carbs/25g protein).

You'll find simpler sandwiches on the PaneraKids Menu, like less-caloric versions of standbys like grilled cheese and PB&J, as well as smaller portions of ham or turkey and cheese.

Panera’s bowls are a mix of salad and pasta. These creations feature veggies, quinoa, soba noodles, and protein sources like eggs, edamame, and chicken. In smaller portions, they can be a healthier alternative to carb-heavy pasta entrees.

Most Nutritious Option

Mediterranean Grain Bowl

590 calories, 29g fat, 6g saturated fat, 1250 mg sodium, 65g carbohydrate, 6g sugar, and 16g protein

Least Nutritious Option

Baja Grain Bowl with Chicken

740 calories, 35g fat, 7g saturated fat, 1340 mg sodium, 82g carbohydrate, 10g sugar, and 31g protein

If you’re feeling a little uninspired with grilled chicken, Panera’s bowls give you other protein options like cage-free eggs and edamame. Each bowl is under 380 calories and has less than 15g of fat, though full-sized portions can be a little higher in sodium and carbohydrates than other choices.

Pasta dishes are among the highest-carb, highest-calorie items on Panera’s menu—especially if you order them in a bread bowl. Most servings of macaroni and cheese at Panera are well over 1,000 calories, as well as being high in fat and carbohydrates.

Most Nutritious Option

Mac and Cheese (Kids)

470 calories, 31g fat, 1040 mg sodium, 33g carbohydrate, 1g fiber, and 17g protein

Least Nutritious Option

BBQ Chicken Mac & Cheese (Bread Bowl)

1230 calories, 38g fat, 18g saturated fat, 1g trans fat, 2550 mg sodium, 172g carbohydrate, 16g sugar, and 50g protein

While a few pasta entrees have some protein from chicken or bacon, the protein doesn’t offer enough of a nutrition benefit to offset the fat, carbohydrate, and sodium supplied by starchy pasta and creamy cheese sauce.

The only pasta dish with protein for under 1,000 calories is a bowl of Chicken Tortellini Alfredo, which has 750 calories, 39g fat, 1680 mg sodium, 68g carbohydrate, and 31g protein.

For a similar meal with fewer calories, try creating your own. An order of macaroni and cheese from the kid’s menu has 470 calories, 31g fat, 1040 mg sodium, 33g carbohydrates, and 17g protein. Ask for a side of grilled chicken to add yourself, which only has around 60 calories and 2g fat, but adds 13 grams of protein to your pasta.

Most of the options for sweets at Panera are of the bakery variety. You’ll find an assortment of pastries, cookies, and cakes, as well as other bakery items like croissants, muffins, and scones. While you won’t find many low-calorie, low-fat, or low-carb desserts, a few treats are available in “mini” sizes and may be an option.

Most Nutritious Option

Petite Chocolate Chipper

100 calories, 4.5g fat, 3g saturated fat, 75 mg sodium, 13g carbohydrate, 8g sugar, and 1g protein

Least Nutritious Option

Kitchen Sink Cookie

800 calories, 44g fat, 28g saturated fat, 1g trans fat, 770 mg sodium, 97g carbohydrate, 54g sugar, and 8g protein

Panera’s brunch pastries, like muffins, scones, and iced cinnamon buns, are packed with calories, carbs, and sugar when you order them full-size. Smaller portions still add extra calories and sugar to your meal but can be a more sensible way to satisfy your sweet tooth.

For example, a regular Pumpkin Muffin has 570 calories, but a Pumpkin “Muffie” has just 280 calories. A full-sized Blueberry Scone has 300 calories but the mini version only has 110 calories.

Panera is one of the first fast-casual-dining chains to publicize the ingredients and added sugar content of the beverages it serves. If you order one of Panera's craft beverages—including non-carbonated teas, lemonades, and frescas—you'll see information posted in the restaurant and online about the calorie and sugar content of each drink.

Most Nutritious Option

Bottled Water, San Pellegrino® Sparkling Water, or Spindrift® Seltzer - Lemon

0 calories, 0g fat, 0-10 mg sodium, 0g carbohydrate, 0g sugar, and 0 g protein

Least Nutritious Option

20 oz. Signature Hot Chocolate with Chocolate Chip Marshmallows

610 calories, 14g fat, 8g saturated fat, 320 mg sodium, 105g carbohydrate, 81g sugar, and 15g protein

Panera’s beverage menu is categorized according to how sweet a drink is, ranging from unsweetened to medium-sweetened. You’ll find a variety of iced tea flavors with no added sugar, as well as drinks made with far less sugar than traditional fountain soda or other common fast-food beverages.

However, Panera also has some high-calorie drinks that are also high in sugar. While you can have a cup of black coffee or tea for few, if any, calories and no added sugar, other espresso drinks can have as many calories (if not more) than your meal.

Avoid creamy milk-based drinks with sweet syrups and toppings, such as the Caramel Latte. The 16-oz drink has 390 calories, 15g fat, 54g carbs, and 46g sugar.

If you want to add flavor without adding too many extra calories or sugar, ask for a “shot” of flavor in an otherwise black coffee. A single pump of caramel syrup has 60 calories, 11g carbs, and 9g sugar.

For a slightly-sweet iced treat that won’t add an extra meal’s worth of calories to your day, check out Panera’s selection of smoothies. The Almond Milk Peach and Blueberry Smoothie (16-oz) has 180 calories, 1g fat, 43g carbohydrates, and 39g sugar.

Panera has a wide range of choices for diners following a special diet. There are items for vegans, vegetarians, low-sodium, gluten-conscious and high-protein eaters. The company is committed to serving food that doesn't contain artificial preservatives, flavors, sweeteners, or colors.

With such a heavy emphasis on bread, Panera can be a challenging choice if you’re on a low carb diet. Most of the bakery items at Panera are high-carb and high-calorie, though there are one or two options that may be suitable.

With Panera’s focus on bread, you might not be expecting a wealth of gluten-free choices on the menu. However, the chain has made a point of offering “gluten conscious” items for diners looking to reduce their consumption of gluten and wheat.

Panera’s gluten-free menu primarily consists of swaps or substitutes you can ask for when you place your order. However, the company notes that because its kitchen contains an abundance of gluten-containing products, it’s impossible to ensure cross-contamination with gluten or wheat allergens does not occur.

For this reason, Panera recommends diners with celiac disease check with their doctor before ordering from its menu of gluten-free options.

Items at Panera that may be suitable for a gluten-free diet include:

• Corn Chowder
• Baked Potato Soup
• Coconut Macaroon
• Modern Greek Salad with Quinoa
• Strawberry Summer Caprese Salad

Each of these items contains 15 grams of carbohydrate or less

• Egg Whites
• Greek or Caesar Salad (Half)
• Ten Vegetable Soup (Cup or Bowl)

If you’re following a low-FODMAP diet, dining out can be difficult. Many popular restaurants use high-FODMAP ingredients or cooking styles. With a few clever customizations, you can create low-FODMAP meals at Panera—though your options will largely depend on your individual tolerance for certain ingredients.

Items at Panera that may work for a low-FODMAP diet include:

• Quinoa
• Steel-Cut Oats
• Egg or Egg Whites
• Summer Fruit Cup or Banana
• Greek, Caesar, or Seasonal Greens Salad (no croutons or dressing)

• Chicken Noodle Soup (Cup)
• Caesar Salad with Chicken (Half)
• Ham, Egg, and Cheese on Whole Grain Farmstyle Bread
• Scrambled, Over-Easy, or Egg Whites (Side)
• Greek, Green Goddess, Chili Lime Rojo Ranch Salad Dressing (Half)

• Vegan Lentil Quinoa Bowl
• Mediterranean Egg White Wrap
• Mediterranean Veggie on Tomato Basil Sandwich
• Plain Bagel with Reduced Fat Garden Vegetable Cream Cheese

• Apple, Banana, or Seasonal Fruit Cup
• Sprouted Grain Bagel with Strawberry Fruit Spread
• Napa Almond Chicken Salad Sandwich on Country Rustic (Half)
• Steel-Cut Oatmeal with Strawberries, Pecans, and Cinnamon Crunch Topping

Panera Bread offers an impressive range of vegan and vegetarian options. The chain defines vegan as: “food with no animal sources: no meat, fish, shellfish, milk, egg, or honey products, and no enzymes and rennet from animal sources.”

In recent years, the company has been testing different vegan and vegetarian-friendly menu items, though some are only available for a limited time or in specific regions. When you’re viewing the menu online, you’ll see a green leaf icon on items that are vegan-friendly.

Even with its commitment to creating these options, Panera still provides the caveat that as it does use animal products in its kitchens, no menu item is certified vegan.

Panera items that may be suitable for a vegan diet include:

• French Baguette
• Green Passion Smoothie
• Vegan Lentil Quinoa Bowl
• Steel-Cut Oats with Strawberries and Pecans
• Soba Noodle Broth Bowl with Edamame Blend

In addition to vegan-friendly items, vegetarians may also enjoy:

• Greek Salad
• Modern Caprese Sandwich
• Vegetarian Creamy Tomato Soup
• Greek Yogurt with Mixed Berries
• Avocado, Egg White, & Spinach Breakfast Sandwich

When you’re dining at Panera, let the employee taking your order know if you have a food allergy. Before you decide what to order, carefully review the menu's nutrition information and ingredients list. More detailed information for some products can be found on the Panera At Home website.

If you have any concerns or questions, ask to chat with a Panera manager. They may be able to give you additional information and can pass on your request to the kitchen staff.

Compared to many other popular casual dining and fast food restaurants, Panera Bread’s menu of mostly baked and grilled food gives you the ability to customize a relatively healthy and satisfying meal. While most items on the menu come in large portions, you have the option of getting a half-order which can reduce the calories of your meal. You can even mix-and-match different items to create a hearty meal—or more than one, leaving you with leftovers to pack up and take home for later. If you’re following a special diet or trying to avoid certain ingredients, you’ll find the transparency of Panera’s menu, as well as the range of choices, helpful in creating a meal that suits your tastes and needs.