Panera Bread Menu Nutrition: Healthy Options & Calories

panera bread menu nutrition is the restaurant’s published calorie and allergen breakdown you can use to pick smarter meals. In short: it lists calories, carbs, fats, protein, sugar, sodium, fiber, and allergens so you can choose items that fit your goals.

This quick guide helps you use those nutrition facts to keep the “creamy,” “crunchy,” and “fresh-baked” satisfaction without overdoing calories. Updated: 6/13/2025 — Panera updates its full nutrition file regularly, so numbers can change by location.

Key choices drive healthy vs. heavy: sodium, added sugar, and dense extras like bowls, dressings, cheese, avocado, and processed meats. Learn a repeatable check: view the online nutrition facts or the app before you order.

Practical tactics in this article include cup vs. bowl soups, half vs. whole sandwiches or salads, the “You Pick Two” pairing, dressing-on-the-side, and smarter beverage swaps. You’ll also get quick nutrition snapshots for soups, salads, sandwiches, breakfast items, bagels, drinks, and catering.

How to Use Panera’s Nutrition Facts to Build a Healthier Order

Before ordering, consult the digital nutrition guide to see how simple swaps change totals. Use the restaurant’s website or the Panera Bread app to get accurate information while you customize.

What you’ll find is a full breakdown: calories, carbs, total fat (including saturated and trans), cholesterol, protein, fiber, sugar, sodium, and allergens. The interactive tool estimates changes when you add or remove ingredients.

Quick checklist

• Look up the item on the website or app before you order.
• Treat the facts as a build-your-meal calculator: start with a base, then add bread, sides, and drinks.
• Watch sodium closely—soups, sandwiches, and mac & cheese often spike the total.

Panera Bread Menu Nutrition Basics You Should Know Before You Order

Knowing where calories and sodium hide helps you build a balanced meal without losing flavor. A few quick checks let you pick items that satisfy hunger and fit your targets.

Common watch-outs: sodium and calorie-dense add-ons

Two big traps repeat across categories: sodium-heavy bases (soups, mac-style items, stacked sandwiches) and dense add-ons like extra cheese, creamy dressings, or bread bowls.

Spot sodium fast by watching for cured meats, layered cheeses, rich sauces, and cream-based soups. These ingredients can double your sodium and push calories higher.

Better-for-you building blocks

Start with veggies, add a lean protein, then pick whole-grain where it helps. That combo boosts fiber and keeps you full without a large calorie increase.

• Veggies: volume and fiber for few calories.
• Lean protein: chicken, turkey, or plant protein for satiety.
• Whole grain: adds fiber; skip oversized portions.

Simple order mindset: aim for protein + fiber + flavor, not perfection. Use these basics to guide the category-by-category tips ahead.

Calories and Portions at Panera: Cup vs Bowl, Half vs Whole, and You Pick Two

Small swaps—like cup instead of bowl—make a big difference in daily calories.

Soups: cup vs bowl

Order a cup to keep an add-on light. A Ten Vegetable Soup cup is about 60 calories, so it won’t overwhelm a meal.

By contrast, a full bowl or a noodle soup bowl often turns a side into a main. Choosing a cup saves calories and helps balance the rest of your plate.

Salads and sandwiches: when half works best

Pick a half portion when you pair items. A half Mediterranean veggie sandwich is roughly 270 calories. A half Caesar salad is about 170 calories.

Making half your default keeps meals satisfying without excess. This is especially useful if you add a cup of soup or a sweet drink.

Bread bowls: the trade-off

Bread bowls add roughly +550 calories, +700–800 mg sodium, and +120 g carbs on average. They taste rich but can turn a moderate meal into a heavy one.

Skip the bread upgrade when you want fewer calories and less sodium.

You Pick Two strategy

• Pair a higher-sodium item with a low-sodium partner.
• Match a higher-calorie item with a lighter option (half or cup).
• Use portion swaps to keep flavor and control totals.

Soups Nutrition Spotlight: Chicken Noodle Soup, Ten Vegetable Soup, and More

Soups can feel light and wholesome, but a quick scan of the facts shows how fast sodium and calories add up. This section compares cup vs. bowl choices and highlights which bowls need portion caution.

Chicken noodle soup: a lighter classic

Chicken noodle soup in a bowl is modest on calories at 160. It offers 14g protein and 19g carbs. Still, sodium runs high at 1,330mg, so watch overall daily salt.

Ten vegetable soup: low-calorie pick

Ten vegetable soup (cup) is a go-to low-calorie option. A cup is about 60 calories with 3g protein. It keeps calories down but has 730mg sodium—pair wisely.

Higher-fat and sweeter bowls

Broccoli cheddar is rich: 360 calories and 21g fat per bowl. Creamy tomato brings 350 calories and 24g sugar. Both spike calories and fat.

When potato soup becomes a full meal

Baked potato soup can jump into heavy territory. A bread-bowl combo example hits ~890 calories and over 2,000mg sodium. French onion dips also add big sodium loads.

• Smart pairings: cup + half sandwich or cup + salad with dressing on the side.

Salad Nutrition: Caesar Salad, Caesar Salad with Chicken, and Popular Picks

A Caesar can be light, but adding chicken changes the math — calories and sodium climb.

Caesar vs. Caesar with chicken

The Caesar salad is 330 calories with 10g protein and 600mg sodium. The Caesar salad with chicken rises to 470 calories, 34g protein, and 890mg sodium.

Why it matters: chicken boosts staying power, helping you skip extra bread or sweets later.

When healthy gets heavier

The Greek salad hits about 400 calories and 1,130mg sodium due to cheese and olives. The Fuji apple salad with chicken is roughly 580 calories, 980mg sodium, and 26g sugar.

Sweet elements and nuts add flavor but can make a salad quite calorie-dense.

Dressing and portion strategy

• Ask for dressing on the side and use half the packet.
• When pairing with soup or a sandwich, pick a half salad (half Caesar = 170 calories, 310mg sodium).
• Choose a whole salad only when it’s the main meal and you skip extra bread.

Quick pairing tip: higher-sodium salads pair best with water or fruit to keep the meal balanced.

Sandwich Nutrition: Best and Worst Choices on the Panera Menu

Sandwich choices often determine whether a meal stays light or becomes a calorie-and-sodium trap.

The sandwich category shows how bread, cheese, sauces, and cured meats add calories and sodium fast.

Mediterranean veggie — smarter pick

The Mediterranean veggie sandwich delivers veggies and a lighter build. It’s listed at 550 calories and 1,310mg sodium. Choosing a half cuts that to about 270 calories and 620mg sodium.

Chipotle chicken avocado melt — treat, not daily

The chipotle chicken avocado melt is rich and flavorful. Expect roughly 740 calories and 1,740mg sodium; some builds reach 930 calories and 1,990mg sodium. Opt for a half portion or sauce on the side.

Sodium drivers and strategy

Bacon Turkey Bravo (840 cal, 2,230mg sodium) and Smokehouse BBQ Chicken (740 cal, 1,460mg sodium) spike salts because of processed meats, cheese, and sweet sauces.

Napa almond chicken salad — a tactical choice

The Napa almond chicken salad sandwich is 640 calories and 740mg sodium. A half portion can drop sodium to around 400mg while keeping protein.

• Quick custom cues: skip extra cheese, sauce on the side, add veggies, pick a light side.
• If a sandwich is high in sodium, pair it with a light cup of soup or salad and water or coffee instead of a sweet drink.

Breakfast Nutrition at Panera Bread: Egg, Bagels, and Morning Sandwiches

A smart morning choice balances protein, produce, and a modest carb to keep energy steady.

Balanced pick: Avocado, Egg White, Spinach & Cheese

The Avocado, Egg White, Spinach & Cheese sandwich is a solid anchor option. It runs about 340 calories with 19g protein and ~730mg sodium depending on build.

This choice pairs protein and greens so you feel full without excess carbs.

Higher-calorie morning picks

Sausage and bacon sandwiches add a lot of calories and sodium. Examples: Bacon, Egg & Cheese on Artisan Ciabatta ≈440 calories, 900mg sodium; Ham, Egg & Cheese on Cinnamon Crunch Bagel ≈640 calories and 33g sugar; Sausage, Egg & Cheese on Asiago Bagel ≈820 calories and 1,410mg sodium.

Simple swaps and pairing ideas

• Choose egg whites to lower calories.
• Skip processed meats to cut sodium.
• Add veggies or pick whole-grain over a sweet bagel.
• Pair a sandwich with black coffee or a fruit cup to balance your diet.

Bagels and Breads: Whole Grain Choices and Carb Considerations

Bakery choices can quietly double a meal’s carbs and calories before you add any protein or spread. Pick a base with intent, since that one choice often decides if a meal stays light or becomes heavy.

Bagel snapshots to compare at a glance

Quick bagel facts help you choose fast:

• Asiago Cheese Bagel — 320 calories, 540mg sodium (cheesy, salt-forward).
• Everything Bagel — 290 calories, 560mg sodium (savory, high sodium).
• Blueberry Bagel — 290 calories, 390mg sodium (sweeter profile).
• Cinnamon Crunch Bagel — 430 calories, 32g sugar (highest calories and sugar).

Lower-calorie base and spread strategy

The Sprouted Grain Flat Bagel is a lighter option at 180 calories and 410mg sodium. It feels like a real bagel while cutting carbs and calories.

Practical builds: choose a sprouted grain flat bagel + lighter spread, or whole‑grain loaf + lean protein + veggies for a filling, lower‑calorie sandwich.

Mac & Cheese and Warm Bowls: Where Calories Add Up Fast

Comfort dishes like mac cheese pack flavor but can balloon calories and sodium quickly. Creamy cheese sauce plus pasta makes portions the main control point.

Kids’ mac cheese is a smart portion strategy when you want the same creamy taste with fewer calories. The kids’ mac cheese is about 470 calories and 1,040mg sodium, so it keeps the meal reasonable while satisfying cravings.

Cheddar mac upgrades and bread bowls

Bread-bowl style upgrades create a double hit: more calories, more carbs, and a big sodium jump. The broccoli cheddar mac in a bread-bowl example reaches roughly 1,050 calories and 2,290mg sodium. Save that for rare treats.

Grain bowl comparisons

Grain bowls offer a different balance. The Mediterranean grain bowl runs about 620 calories and 1,180mg sodium. The Baja grain bowl with chicken is higher at roughly 730 calories and 1,430mg sodium.

• Balance move: pair mac cheese with a fruit side and a no-sugar drink to reduce total calories and sugars.
• Customization tip: choose a grain bowl if you want veggies and protein to replace a second item.
• Decision rule: pick either pasta comfort or grain-bowl balance in one meal—not both.

Drinks Nutrition at Panera: Lemonades, Coffee, Lattes, and Lower-Sugar Picks

A single specialty drink often carries as many calories as a small meal, so drink choice matters as much as the entrée.

Here’s the core problem: it’s easy to order a reasonable meal and then add 200–440 extra calories with a beverage.

High-sugar examples: a 20 fl oz Agave Lemonade has about 210 calories and 48g sugar. A 20 fl oz Chai Tea Latte is roughly 370 calories and 62g sugar. The Iced Caramel Latte (20 fl oz) can reach 440 calories and 45g sugar.

Those drinks are basically dessert in a cup. If you pair one with mac & cheese or a big sandwich, totals climb fast.

• Low-cal options: Cafe Blend Dark Roast (16 fl oz) ≈15 calories, 0g sugar; sparkling water choices ≈0 calories.
• Pick smaller sizes, skip whipped toppings, and limit syrup pumps to cut sugar without losing flavor.
• If your food is high in sodium, choose water or unsweetened coffee to balance the meal.

Use posted sweetness categories where available to speed decisions. This simple step gives you quick information and helps you pick better drink options for your meal.

Catering and Group Orders: Hidden Calories and Sodium in “Per Serving” Items

At events, “per serving” is a baseline—not a guarantee—so plate totals often end up higher than expected. Serving sizes at meetings vary and guests commonly take more than one portion. That gap is where extra calories and sodium add up fast.

Assorted sandwich platter: per-serving reality

The Assorted Sandwich Platter lists a per-serving value of 700 calories and 1,580mg sodium. If you reach for a full sandwich plus a roll or side, that single plate can top 900–1,000 calories.

Classic salad bowl: a lighter anchor

The Classic Salad Bowl runs about 150 calories and 400mg sodium per serving. Use it first on the plate to add volume and fiber without many extra calories.

Large-group mac & cheese: plan around the salt

Large Group Mac & Cheese is high: 860 calories and 2,440mg sodium per serving. Treat it as an occasional treat, and keep the rest of the day lighter if you choose this item.

• Why catering numbers are tricky: people often take larger portions than the label lists.
• Plan servings realistically—count who will likely take seconds and adjust order size.
• Include fruit trays and sparkling water so guests can build balanced plates without relying only on sandwiches and cheese.

Build-your-plate method: start with salad, add a half sandwich portion, then decide on a small treat or chips. This simple rule keeps calories and sodium in check at spread-style events.

Finally, check the latest panera menu facts before ordering large quantities—recipes and portions change, and updated numbers help you plan accurately.

Low-Calorie Panera Menu Items Under About 150 Calories

Small swaps and smart portions let you enjoy a satisfying snack while staying under about 150 calories. These choices work well as add-ons or light bites when you don’t want a full meal.

Standout light picks

The ten vegetable soup (cup) is the signature low-cal option at about 60 calories. It adds bulk and warmth but carries ~730mg sodium, so pair it wisely.

Salads and smart sides

The classic salad bowl-style greens list near 150 calories per serving for catering-style portions. Greens are a low-cal base; toppings and dressing are what push totals up.

• Choose fruit as a side for volume and sweetness without many calories.
• Skip heavy dressings or ask for them on the side.
• Limit high-sugar spreads if you take a small bread piece.

Drink and pairing guardrails

Keep beverages simple so your add-on plan stays under the target. Black coffee is ~15 calories and sparkling water is effectively 0 calories.

Sample under-150 add-on plan: ten vegetable soup (cup) + sparkling water, or salad greens + fruit. Both keep you near the calorie goal while adding flavor and satiety.

How to Lower Sodium at Panera Without Sacrificing Flavor

A few ordering habits let you eat with less sodium without losing the flavors you like.

Why sodium runs high: broths and stocks make many soups salty, sandwiches layer cured meats, cheese, and sauces, and mac cheese blends concentrated cheese with large portions. Those ingredients boost sodium and often add calories too.

Order tactics that keep taste

• Choose a half sandwich to cut sodium and calories without losing texture.
• Ask for sauces and dressings on the side so you control the amount.
• Skip cured meats like bacon, ham, or sausage; swap for grilled chicken or extra veggies.
• Avoid bread bowls—the bowl adds roughly +700–800mg sodium on average.

Balanced meal example

Pick a half Napa almond chicken salad sandwich (around ~400mg sodium depending on build) plus a lighter soup cup to keep totals moderate and maintain variety.

Tip: If you have medical needs, compare sodium numbers in the app before ordering. Lower-sodium choices often lower calories too—a useful two-for-one benefit.

Special Diet Options: Gluten-Conscious, Vegan, Diabetes-Friendly, and More

If you follow a specific diet, simple swaps and clear labels make eating out easier and less stressful.

How the café supports special diets

The chain provides transparent facts and customization tools so you can plan orders. Use the app or website to check ingredients and build choices before you order.

Gluten-conscious reality check

You can pick gluten-conscious items and get ingredient guidance. Still, cross-contact risk exists in a shared bakery-café kitchen. If you have celiac disease, verify with staff and consider off-site preparation as the safest route.

Vegan basics and customization

Vegan means no meat, fish, milk, egg, honey, or animal-derived enzymes. Remove cheese, swap dressings, and choose plant-forward soups and salads. Ask for protein like beans or extra veggies when available.

Diabetes-friendly, low-carb and low-fat patterns

Prioritize protein plus non-starchy veggies. Good combos: half Caesar with chicken, a cup of chicken noodle soup, or the Green Goddess salad. For low‑carb control try a half Greek salad + cup Ten Vegetable Soup.

For lower fat, choose grilled lean proteins and light dressings. Skip bread bowl upgrades and sugary drinks.

Reminder: always verify the current ingredient list and nutrition facts in the app for your location, especially for seasonal items and recipe updates.

Allergens and Ingredients: What to Know Before You Customize

Knowing which ingredients trigger reactions helps you order with confidence. The café posts clear facts so you can scan for common allergens and make safer swaps when customizing your food.

Major FDA allergens to watch

• wheat
• tree nuts
• peanuts
• milk
• soy
• egg
• sesame
• fish
• shellfish

How to use allergen info when customizing

Start by checking the published facts for the specific item you plan to order. Remove or swap obvious triggers—like cheese, certain dressings, or a bread type—to lower risk.

Practical moves: request dressing on the side, pick grilled protein instead of processed meats, and choose simpler builds with fewer ingredients.

Cross-contact and sensitive diners

Cross-contact means tiny traces of an allergen can end up in otherwise safe food. Shared prep stations, toasters, and airborne flour in a bakery-café raise this risk.

If you have severe allergies or celiac disease, consult medical advice and speak directly with the café team before ordering. Personal risk tolerance matters more than posted facts.

Smart Ordering Playbook: Build a Balanced Panera Meal Step by Step

Use a short playbook to combine protein, whole grain, and a smart side—every time you open the app. This five-step routine helps you hit calorie and sodium targets while keeping flavor.

Pick a protein-forward base

Start with salad chicken, an egg breakfast item, or a lean soup. These choices keep you full and reduce cravings later.

Example: a half Caesar salad is ~170 calories; a Ten Vegetable Soup cup is ~60 calories.

Add whole grain strategically

Choose whole grain when it fits your calories goal. A white whole grain loaf slice is about 130 calories; reduced-fat garden veggie cream cheese (2 tbsp) adds ~70 calories.

Avoid bread bowls when you need to stay lighter — they add roughly +550 calories and ~700–800mg sodium.

Choose sides that help

Pick fruit instead of extra bread or bakery sweets. Fruit adds fiber, volume, and natural sweetness with fewer calories.

Customize for your target

1. Fewer calories: pick half portions, lighter dressings, egg whites, or a soup cup.
2. Less sodium: skip cured meats, request sauces on the side, and favor grilled protein.
3. More fiber: add whole grain + extra veggies or fruit side.

• You Pick Two: pair a higher-sodium item with a lower-sodium partner and keep one component veggie-forward.
• Final check: re-check the updated facts after customizations—small swaps can shift calories and sodium significantly.

Conclusion

You can enjoy café favorites and still meet your goals with a few clear rules. Use portion swaps (cup vs. bowl, half vs. whole), watch add-ons, and favor a protein-forward base plus veggies.

Remember key numbers: a bread bowl adds roughly +550 calories and ~700–800mg sodium, while a Ten Vegetable Soup cup is about 60 calories. Those contrasts show how choices change totals fast.

Use the app to compare items side-by-side, customize orders, and re-check facts after swaps. With simple habits you’ll find balanced options across the menu and keep flavor without excess calories or sodium.

Enjoy the offerings—one smart swap at a time.