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Panera’s Entire Soup, Sandwich, and Salad Menu—Ranked For Nutrition

Before you hit the cafe for lunch, make sure to pick a healthy order by consulting our exclusive guide.
Panera’s Entire Soup, Sandwich, and Salad Menu—Ranked For NutritionShutterstock

Comfy couches, free WiFi, and even a fire crackling in the hearth—a visit to Panera Bread is like stopping at your best friend’s house for a bite on your way home…but don’t get too cozy. While the Panera menu appears to have a wide variety of seemingly healthy options like soups, salads, and sandwiches, finding something that’s actually good for your weight loss goals is harder than it might appear. Menu items that are low in calories can carry up to half your daily recommended amount of sodium and a day’s worth of fat—while some of the Panera’s more caloric entries may actually be among your best choices.

And another tricky dilemma at Panera: In 2014, the restaurant announced a commitment to “clean” ingredients and full nutritional transparency. That means they no longer allow partially hydrogenated oils—those unhealthy trans fats you’ve been warned about—in their food. And yet, in some cases, you’ll notice that Panera actually lists trans fats in the nutritional breakdown of their menu items. What gives? The trans fat at Panera is a naturally occurring lipid called conjugated linoleic acid, or CLA, that’s found in beef and turkey (but not chicken or pork). This good-for-you fat actually helps burn off belly fat—so don’t sweat it if you see “trans fats” show up in some of our recommendations. (In fact, the healthier the beef, the more CLA you’ll get, which is why there’s a greater percentage of trans fats in Panera’s grass-fed beef than in, say, the conventionally raised meat at Subway.)

It’s a little confusing, we know. To cut through the noise—and all the numbers—we’ve sorted through the nutrition facts (everything from calories and fat to sodium and fiber) to find the best and worst sandwich, pasta, soup, and salad options at Panera Bread. To make sure we were recommending the absolute best choices, we excluded all seasonal items and just included Panera’s regular menu. Although calories played a role in our rankings, we also dinged items that were too high in sodium and saturated fats. Now settle in on that couch and enjoy.

Panera Menu Soups, from Worst to Best

These satisfying soups will warm you up by the spoonful, but some might leave you loosening your belt. Read on to see how your favorite soups at Panera stack up.

9

New England Clam Chowder

Courtesy of Panera
Per bowl (1 ½ cups): 570 calories, 39 g fat (24 g saturated fat, 1.5 g trans fat), 1,040 mg sodium, 42 g carbs (3 g fiber, 6 g sugar), 36 g protein

This thick and creamy bowl will not only cost you the most calories out of all of Panera’s soups, you’ll also get a heart-stopping 39 grams of fat and 1,040 mg of sodium — about as much as you’re supposed to consume of each in a whole day. Not to mention that 24 of those 39 grams of fat are saturated, which you’re supposed to only have at most 20 grams of per day.

8

Baked Potato Soup

Courtesy of Panera
Per bowl (1 ½ cups): 390 calories, 21 g fat (13 g saturated fat, 0.5 g trans fat), 1,410 mg sodium, 43 g carbs (3 g fiber, 7 g sugar), 9 g protein

Although this soup might be marginally healthier than a classic loaded baked potato, this rich creamy broth with potatoes, bacon, and chives has more than a quarter of the sodium than what’s in the Triple Whopper at Burger King. Yasi Ansari, a San Francisco-based performance and wellness dietitian,  says that if you’re going to opt for this creamy, sodium-filled soup, “I’d recommend pairing it up with a salad that provides chicken for added protein and ordering a cup serving rather than the bowl of soup.”

7

Broccoli Cheddar Soup

Courtesy of Panera
Per bowl (1 ½ cups): 360 calories, 21 g fat (13 g saturated fat, 1 g trans fat), 1,330 mg sodium, 30 g carbs (6 g fiber, 6 g sugar), 14 g protein

Jonathan Valdez, owner of Genki Nutrition and Media Spokesperson for New York State Academy of Nutrition and Dietetics, says that the 2015-2020 Dietary Guidelines for Americans recommends that Americans consume less than 2,300 mg of sodium per day. Panera’s Broccoli Cheddar Soup contains more than half of your day’s worth of sodium at 1,330 milligrams. “This should be consumed sparingly. If you just have to have it, try not to consume this dish more than once per week,” says Valdez.

6

Vegetarian Creamy Tomato Soup

Courtesy of Panera
Per bowl (1 ½ cups): 340 calories, 21 g fat (11 g saturated fat, 0.5 g trans fat), 840 mg sodium, 34 g carbs (1 g fiber, 17 g sugar), 5 g protein

Vine-ripened, antioxidant-rich, cancer-fighting tomatoes are pureed with a fatty medley of cream, asiago, parmesan, and romano cheeses and topped with even more cheesy croutons to boost this soup’s saturated fat content to just under your daily recommended intake. Even though this creamy vegetarian bowl has a considerable amount of saturated fat and calories, there’s still one good thing about it—it has one of the lowest sodium contents out of all the soups.

5

Cream of Chicken & Wild Rice Soup

Courtesy of Panera
Per bowl (1 ½ cups): 310 calories, 17 g fat (9 g saturated fat, 0 g trans fat), 1,470 mg sodium, 32 g carbs (2 g fiber, 4 g sugar), 10 g protein

While some of the 17 grams of fat in this soup are unhealthy—via the rich cream and butter—the others are heart-healthy omega-3s thanks to the wild rice. This Native American grain is a weight loss wonder food because it has nearly double the fiber and protein, and fewer calories than its arguably more popular cousin, brown rice. According to Penn State researchers, whole grains like wild rice helped dieters on a calorie-restricted diet to lose significantly more belly fat than those who consumed the equivalent number of calories from refined carbohydrates.

4

French Bistro

Panera bistro french soup Courtesy of Panera
Per bowl (1 ½ cups): 310 calories, 14 g fat (6 g saturated fat, 0 g trans fat), 1,660 mg sodium, 35 g carbs (3 g fiber, 15 g sugar), 13 g protein

The Bistro French Soup at Panera is a broth-based masterpiece, and while it’s healthier than other soups on the menu, it still shouldn’t be consumed on a regular basis. “This soup is high in the saturated fat and sodium department, so it’s more of a treat than a healthy meal,” says NYC-based Registered Dietitian, Natalie Rizzo, MS, RD, and author of The No-Brainer Nutrition Guide For Every Runner. “The calories aren’t all that high, so it’s definitely fine to eat if you’re craving something really savory and umami, but it shouldn’t be your go-to order.”

3

Turkey Chili

Panera turkey chili Courtesy of Panera
Per bowl (1 ½ cups): 340 calories, 12 g fat (2.5 g saturated fat, 0 g trans fat), 1,140 mg sodium, 39 g carbs (1 g fiber, 9 g sugar), 24 g protein

Now this is what we call a hearty soup. Ansari especially appreciates this dish because of its high protein content, which will help you stay fuller, longer. She also points out that this soup is high in antioxidants and vitamins. “The chilies and tomatoes in this dish provide health protective antioxidants,” says Ansari. “Tomatoes provide antioxidants lycopene, [and] vitamins A and C.” She emphasizes that it’s important to eat foods rich in vitamins A and C because they both keep the skin healthy and even boost immunity. Ansari is also an advocate of utilizing Panera’s famous “Pick Two” menu, recommending pairing the bowl of chili with a half of a salad.

2

Low-Fat All-Natural Chicken Noodle Soup

Courtesy of Panera
Per bowl (1 ½ cups): 170 calories, 4 g fat (1 g saturated fat, 0 g trans fat), 1,490 mg sodium, 21 g carbs (3 g fiber, 3 g sugar), 13 g protein

Cold-weather classic and curer of colds, chicken noodle soup does everything a comfort food is supposed to do—and without a hefty caloric price tag. With a light broth base and packed with fresh veggies and antibiotic-free chicken breast, this is one of our favorite choices, save for the fact that the sodium content costs you more than half of your daily allowance.

1

Ten Vegetable Soup

Panera ten vegetable soup Courtesy of Panera
Per bow (1 ½ cups): 100 calories, 2 g fat (0 g saturated fat, 0 g trans fat), 1,090 mg sodium, 16 g carbs (4 g fiber, 6 g sugar), 5 g protein

Yes, there are actually 10 vegetables in this soup. Rizzo says the ten vegetable soup is a great accompaniment to a salad or sandwich. “With just 100 calories and 5 grams of protein, it can’t stand alone as a [complete] meal, but it’s a great and tasty way to add veggies to your meal,” she says. “Rarely do you ever get 10 veggies in one sitting, and this soup makes that easy.” Of course, like every other soup on this list, the sodium content is quite high, so you should still be aware of that.

Panera Menu Broth Bowls, from Worst to Best

Panera’s broth bowls are a refreshing escape from some of their more calorie- and fat-laden soups. Nutritious and low cal, they offer a combination of “exotic” ingredients (and some have more than 80 of them). The only problem? Every bowl has salty umami soy-miso broth, and with salt or soy sauce in nearly every other ingredient—from tomatoes to quinoa to chicken—the sodium count edges to about 1,000 mg for each bowl.

5

Soba Noodle Bowl with Edamame

Courtesy of Panera
Per bowl: 320 calories, 10 g fat (1 g saturated fat, 0 g trans fat), 1,030 mg sodium, 46 g carbs (6 g fiber, 6 g sugar), 12 g protein

Although this broth bowl ranks the “worst” thank to its high sodium and carb content, it really isn’t that bad. It has an impressively high amount of protein for having no meat, and that’s because of the edamame. Nutritionist Rebecca Scritchfield, RDN, says that she loves to eat edamame because soybeans are a good source of plant-based protein, vitamins, and minerals.

4

Soba Noodle Bowl with Chicken

Courtesy of Panera
Per bowl: 360 calories, 8 g fat (1.5 g saturated, 0 g trans fat), 890 mg sodium, 43 g carbs (4 g fiber, 4 g sugar), 28 g protein

Yes, it has 20 more calories than the same bowl with edamame, but those calories account for a broth bowl that is almost double the amount of protein and lower in fat, carbs, and sugar. All that extra protein will help you stave off stomach rumbles by stabilizing blood sugar levels and slowing digestion.

3

Lentil Quinoa Bowl with Cage-Free Egg

Courtesy of Panera
Per bowl: 340 calories, 12 g fat (2.5 g saturated fat, 0 g trans fat), 950 mg sodium, 44 g carbs (8 g fiber, 5 g sugar), 17 g protein

This bowl has two of our favorite fiber-packed grains: quinoa and lentils. Lentils are a resistant starch that has been touted by health experts for its ability to promote fat metabolism and quell appetite through the release of acetate—a molecule in the gut that tells the brain when to stop eating. Topping this bowl with a hard-boiled cage-free egg adds even more nutrients that may help lower the risk of heart disease, including protein, vitamins B12 and D, folate, and riboflavin.

2

Lentil Quinoa Bowl with Chicken

Courtesy of Panera
Per bowl: 380 calories, 8 g fat (1.5 g saturated fat, 0 g trans fat), 1,040 mg sodium, 45 g carbs (8 g fiber, 5 g sugar), 32 g protein

Nutritionist Lisa Moskovitz, RD, says, “If I found myself at Panera on a cold day, a Broth Bowl would be my top pick. For only 380 calories, the Lentil Quinoa Bowl with Chicken has everything I need for a filling and nutritious meal. The chicken provides a lean source of protein and the quinoa and vegetables [like kale and tomatoes] serve up a ton of fiber and protein, too. The combination of nutrients is enough to keep my energy levels stable and my tummy happy for several hours.” We agree! Even though this bowl has a higher amount of calories and sodium than the others, it’s not by much.

1

Vegan Lentil Quinoa Broth Bowl

Panera vegan lentil quinoa broth bowl Courtesy of Panera
Per bowl: 270 calories, 7 g fat (1 g saturated fat, 0 g trans fat), 890 mg sodium, 43 g carbs (8 g fiber, 5 g sugar), 11 g protein

Organic quinoa, brown rice, and lentils all provide plant-based protein to this dish. Valdez says if you’re browsing the menu for something that’s low-cal, but high in fiber and protein, this is the menu option for you. “This would be perfect with their Greek Yogurt with mixed berries for dessert for a complete meal,” he says.

Panera Menu Sandwiches and Paninis, from Worst to Best

The best sandwiches start with great bread, and Panera has certainly mastered that, offering a wide variety. Yet the high-sodium trend continues, and many of these sandwiches rack up an entire day’s worth of sodium—and then some. But you can customize any order to your liking, which means the calorie-cutting power is in your hands. We’ll help you use it.

17

Italian Artisan on Ciabatta

Panera italian artisan on ciabatta Courtesy of Panera
Per whole sandwich serving: 870 calories, 42 g fat (14 g saturated fat, 0 g trans fat), 2,330 mg sodium, 82 g carbs (4 g fiber, 3 g sugar), 41 g protein

The combination of three types of meat skyrocket this sandwich’s calorie, fat, and sodium count beyond reason. The dietary guidelines recommend that you consume no more than 2,300 milligrams of sodium in an entire day, not in just one meal.

16

Bacon Tomato Grilled Cheese on Country Rustic

Panera bacon tomato grilled cheese on country rustic Courtesy of Panera
Per whole sandwich serving: 760 calories, 38 g fat (21 g saturated fat, 0.5 g trans fat), 1,680 mg sodium, 63 g carbs (4 g fiber, 4 g sugar), 42 g protein

Panera really knows how to make a simple grilled cheese sandwich even better by taste standards. But what about for health? Not at all. Valdez says this sandwich eats up a whopping 73 percent of the daily sodium recommendation and 105 percent of the recommended daily saturated fat. Not to mention, this meal packs 63 grams of carbs and too much protein for just one meal. “If you want to ‘save’ this dish because it has nostalgia written all over it, I would split this with your friend or loved one,” says Valdez.

15

Steak & White Cheddar Panini on French Baguette

Panera steak & white cheddar panini on french baguette Courtesy of Panera
Per whole panini serving: 880 calories, 38 g fat (15 g saturated fat, 1 g trans fat), 1,400 mg sodium, 85 g carbs (4 g fiber, 7 g sugar), 49 g protein

See those little grill lines on the panini sandwiches? They turn a normal sandwich into a near-900-calorie blow-out. This sandwich has more carbs than a handful of the pasta dishes offered at Olive Garden. We know it isn’t really a panini unless there’s hot, melted cheese dripping down your hands, so leave the cheese but swap the white cheddar for sliced mozzarella. You can keep that cheesy taste you love while saving 10 g fat, 7 g saturated fat and 150 calories.

14

Modern Caprese on Black Pepper Focaccia

Panera modern caprese on black pepper focaccia Courtesy of Panera
Per whole sandwich serving: 760 calories, 40 g fat (19 g saturated fat, 1 g trans fat), 1,750 mg sodium, 63 g carbs (4 g fiber, 11 g sugar), 39 g protein

How could a sandwich that only contains a basil and white bean puree as well as as mozzarella, parmesan, and smoked tomato confit be one of the worst-for-you sandwiches at Panera? “With 19 grams of saturated fat and more than half the amount of sodium you should have in a day, the Modern Caprese is something to steer clear of,” Rizzo says. In addition, Rizzo says that the focaccia bread alone could be a contributing culprit. “It’s usually quite high in sodium and calories, making it something to only have every once in a while,” she says. “If you’re really craving a caprese, split it with a friend or two!”

13

The Cuban Panini on Artisan Ciabatta

Panera the cuban panini on artisan ciabatta Courtesy of Panera
Per whole sandwich serving: 880 calories, 34 g fat (13 g saturated fat, 0 g trans fat), 1,640 mg sodium, 87 g carbs (4 g fiber, 9 g sugar), 56 g protein

Who doesn’t love a decadent Cuban sandwich? While this may be one of the unhealthiest sandwich options you could order, Ansari assures that you can still order the scrumptious panini, without having to feel that guilty about it. “The great thing about Panera Bread is that you can adjust portions on sandwich items. You can customize the sandwich and make it healthier by changing the bread,” she says. Swapping out the carb-loaded ciabatta for a rye bread could cut down the sodium and carbs, for example. She also suggests opting for a lighter portion of the artisan ham, shredded pork, and Emmental cheese.

12

Frontega Chicken Panini on Sea Salt Focaccia

Panera frontega chicken panini on sea salt focaccia Courtesy of Panera
Per whole panini serving: 790 calories, 29 g fat (10 g saturated fat, 0 g trans fat), 1,800 mg sodium, 84 g carbs (4 g fiber, 5 g sugar), 50 g protein

The salt content in this panini is a little out of control. Follow the advice of nutritionist Jim White, RD, ACSM HFS, and owner of Jim White Fitness Nutrition Studios, if you’re really craving this smoked pulled chicken sandwich and use the “You Pick 2” option: “I really like doing the pick two at Panera because it gives you a great variety and cuts the portion sizes—and calories—in half.” Pair it with a cup of the ten vegetable soup, and you’ll be good to go.

11

Roasted Turkey, Apple & Cheddar on Cranberry Walnut

Panera roasted turkey, apple & cheddar on cranberry walnut Courtesy of Panera
Per whole sandwich serving: 710 calories, 32 g fat (12 g saturated fat, 1 g trans fat), 1,280 mg sodium, 62 g carbs (7 g fiber, 16 g sugar), 47 g protein

Valdez says it’s easy to think this sandwich is a healthy option. “The title can be misleading in terms of turkey and having things like apple and cranberry walnut. But having these healthy options can be obtained in other manners, such as just eating a whole apple or having cranberries with walnuts in a trail mix with other seeds and dried fruits,” he says. According to Valdez, this sandwich contains 60 percent of the recommended saturated fat intake and just a little above half of the recommended sodium intake for the day. This is definitely a sandwich that you’ll want to split in two!

10

Classic Grilled Cheese on White Miche

Panera classic grilled cheese on white miche Courtesy of Panera
Per whole sandwich serving: 630 calories, 25 g fat (16 g saturated fat, 0 g trans fat), 1,560 mg sodium, 74 g carbs (2 g fiber, 8 g sugar), 28 g protein

Panera keeps this American classic as simple as can be: white bread and cheese. And who doesn’t love the comfort food combo of oozy grilled cheese and a cup of warm tomato soup? Rizzo says, “Grilled cheese is the ultimate comfort food, but it’s not exactly health food. Made with just bread and cheese and lacking any fruits or veggies, this sandwich contains more saturated fat and sodium than one should eat in a sandwich.” Because the white bread contributes to this sandwich’s high saturated fat to fat ratio, sub it for the healthier whole grain for your half sandwich, because we know you’ll be tempted to pair it with the high-fat, creamy tomato soup.

9

Bacon Turkey Bravo Sandwich on Tomato Basil

Panera bacon turkey bravo sandwich on tomato basil Courtesy of Panera
Per whole sandwich serving: 620 calories, 23 g fat (9 g saturated fat, 0 g trans fat), 1,650 mg sodium, 58 g carbs (4 g fiber, 6 g sugar), 46 g protein

Don’t be fooled by this sandwich’s moderate calorie count. Anything that has more than half of a day’s worth of sodium is not ideal to eat in one sitting, regardless of the fact that this sandwich has fewer calories and carbs and less fat than its more unhealthy counterparts.

8

Heritage Ham & Swiss on Country Rustic

Panera heritage ham & swiss on country rustic Courtesy of Panera
Per whole sandwich serving: 600 calories, 26 g fat (11 g saturated fat, 0 g trans fat), 1,480 mg sodium, 50 g carbs (3 g fiber, 7 g sugar), 41 g protein

There’s no getting around the fact that Panera’s ham is super salty, but on top of that, they up the sodium ante by adding more salt and pepper. To keep your levels in check, ask them to hold the S&P, and go with the half-sandwich option with a cup of fruit.

7

Roasted Turkey & Avocado BLT on Country Rustic

Panera roasted turkey & avocado blt on country rustic Courtesy of Panera
Per whole sandwich serving: 680 calories, 35 g fat (7 g saturated fat, 0 g trans fat), 1,350 mg sodium, 52 g carbs (6 g fiber, 5 g sugar), 42 g protein

This sandwich is a healthy alternative for you salad lovers out there that find yourselves craving carbs. Because of the layer of heart-healthy avocado, the fats you see in the nutrition include monounsaturated ones that play an important role in lowering elevated cholesterol—a factor in insulin resistance, excess weight, and obesity. This sandwich is relatively high in sodium, so be mindful of your salt intake the rest of the day.

6

Tuna Salad Sandwich on Black Pepper Focaccia

Panera tuna salad sandwich on black pepper focaccia Courtesy of Panera
Per whole sandwich serving: 650 calories, 34 g fat (5 g saturated fat, 0 g trans fat), 1,370 mg sodium, 58 g carbs (4 g fiber, 5 g sugar), 28 g protein

Tuna or to-not? That is the question. At Panera, we say go for it! As a prime source of docosahexaenoic acid (DHA)—a fatty acid that down-regulates fat genes in the abdomen, preventing belly fat cells from expanding in size—tuna is one of the best fish for weight loss! Still, Ansari advises that the full sandwich packs a lot of calories. She suggests ordering the half sandwich and pairing it with a salad, via a “Pick Two.” She also recommends swapping out the black pepper focaccia bread for whole wheat to add more fiber to the meal.

5

Steak & Arugula on Sourdough

Panera steak & arugula on sourdough Courtesy of Panera
Per whole sandwich serving: 470 calories, 16 g fat (7 g saturated fat, 0 g trans fat), 880 mg sodium, 50 g carbs (3 g fiber, 8 g sugar), 33 g protein

Valdez says this is a great option if you’re looking for a filling meal that won’t hinder your fitness goals. Why? Let’s do a quick rundown of the nutritionals. The calories dip just below 500, the saturated fat amounts to just 35 percent of the recommended intake, the sodium content is about 38 percent of the total recommended intake, the carbohydrate content isn’t anything too crazy, and finally, the protein intake is just three grams over what’s typically acceptable to have in one sitting. “I am a big promoter of lean beef. It has iron, which, is a nutrient of concern to Americans,” says Valdez. Who said ordering steak had to be an unhealthy endeavor?

4

Napa Almond Chicken Salad on Country Rustic

Panera napa almond chicken salad on country rustic Courtesy of Panera
Per whole sandwich serving: 620 calories, 31 g fat (4.5 g saturated fat, 0 g trans fat), 680 mg sodium, 59 g carbs (5 g fiber, 12 g sugar), 28 g protein

Unlike homemade chicken salads, Panera makes theirs sans mayo, replacing it with much healthier ingredients like soybean oil, honey, cider, and vinegar. As an added bonus, this chicken salad contains antioxidant-rich grapes. Not only will grapes help you burn fat, but because they also contain the antioxidant anthocyanin, they may help boost collagen structure in the retina, protecting your eyes and helping to guard against macular degeneration.

3

Turkey on Whole Grain

Panera turkey on whole grain Courtesy of Panera
Per whole sandwich serving: 540 calories, 17 g fat (3 g saturated fat, 0 g trans fat), 1,180 mg sodium, 64 g carbs (9 g fiber, 8 g sugar), 37 g protein

Ansari confirms that Panera’s turkey sandwich on whole grain is a healthy option, but there’s a simple hack to make it even more nutrient-dense. “To add more nutrients to it, I’d recommend adding avocado for a source of heart-healthy fat,” says Ansari. “It provides a good source of fiber and protein.” Opt out of the salty bag of chips, and instead, pair this sandwich with a piece of fruit. “I’d also choose mustard and ask for either light mayo or the mayo on the side,” says Ansari.

2

Mediterranean Veggie Sandwich on Tomato Basil

Panera mediterranean veggie sandwich on tomato basil Courtesy of Panera
Per whole sandwich serving: 440 calories, 13 g fat (3 g saturated fat, 0 g trans fat), 1,250 mg sodium, 66 g carbs (7 g fiber, 8 g sugar), 18 g protein

The medley of tomatoes, onions, feta cheese, hummus and cucumbers found in this sandwich is also included in the Mediterranean diet that prevents about 30 percent of heart attacks, strokes and deaths from heart disease in people at high cardiovascular risk, according to a study in the New England Journal of Medicine.

1

BBQ Chicken Flatbread

Panera bbq chicken flatbread Courtesy of Panera
Per whole sandwich serving: 410 calories, 18 g fat (10 g saturated fat, 0 g trans fat), 750 mg sodium, 37 g carbs (3 g fiber, 7 g sugar), 25 g protein

OK, we know, this is not a traditional sandwich, but hey, it’s listed under that category on Panera’s menu so we think it deserves to be ranked! It’s clearly the healthiest choice, seeing as it ranks low in all of the nutritional categories that can cause health problems if eaten in excess. Valdez says, “If you’re looking to eat a whole sandwich without having any leftovers, and looking for a lower sodium, calorie, fat, and carb option with protein, this is your best bet.”

Panera Menu Salads, from Worst to Best

These fresh salads will keep you full and focused for hours after you devour them. Some of them, though, are best left unordered because of their calorie-heavy dressings. Thankfully, Panera Bread allows you to customize your dishes, and opting for a lighter dressing that’s on the side will almost always turn a disastrous dish into a balanced, healthy meal.

Read on to see how your favorite salad at Panera did in this lettuce showdown—and devour our tips on how to amp up the lesser plates to their full healthy potential.

8

Green Goddess Cobb Salad with Chicken

Panera green goddess cobb salad with chicken Courtesy of Panera
Per whole salad: 550 calories, 32 g fat (7 g saturated fat, 0 trans fat) 740 mg sodium, 24 g carbs (7 g fiber, 11 g sugar), 43 g protein

To be clear, this salad is not the worst thing you could get on Panera’s menu (we’re looking at you, bread bowl). However, there are a couple of ways to cut down on the fat, sodium, and protein contents. Ansari suggests either ordering the salad as a “Pick Two”, or asking for the bacon and the dressing on the side. “I always encourage clients to be in control of how much dressing is added to their meals. For a healthier dressing pick, I’d ask for a side of lemon juice and their fat-free poppyseed dressing on the side,” she says.

7

Modern Greek with Quinoa

Panera modern greek with quinoa Courtesy of Panera
Per whole salad: 520 calories, 43 g fat (7 g saturated fat, 0 g trans fat), 880 mg sodium, 26 g carbs (7 g fiber, 4 g sugar), 12 g protein

“I actually really like this salad and eat it rather frequently,” says Rizzo. “Although the fat is rather high, most of it is healthy fat, likely from the olives, nuts, and oils.” Rizzo also points out that the protein content in this salad is decently high for a vegetarian option. To cut down on some of the fat though, Rizzo recommends asking for the feta cheese on the side. And of course, you can always opt for a “Pick Two.”

6

Fuji Apple Chicken Salad

Courtesy of Panera
Per whole salad: 570 calories, 35 g fat (7 g saturated fat, 0 g trans fat), 610 mg sodium, 36 g carbs (6 g fiber, 21 g sugar), 33 g protein

Though we appreciate the inclusion of apple chips in this salad, which contains quercetin (a fat burning phytochemical), the 21 grams of sugar in the white balsamic with apple flavored vinaigrette are what muddies the nutritional value of this salad. Swap the sugary stuff and opt for a simple drizzle of balsamic vinegar and olive oil to get a solid, protein-packed meal.

5

Spicy Thai Salad with Chicken

Panera spicy thai salad with chicken Courtesy of Panera
Per whole salad: 490 calories, 21 g fat (3 g saturated fat, 0 trans fat), 970 mg sodium, 41 g carbs (6 g fiber, 13 g sugar), 38 g protein

“What makes this the unhealthier option is the higher sodium content,” says Valdez. The sodium content in the Spicy Thai Salad with Chicken (970 milligrams) translates to roughly 42 percent of the daily allotment. Valdez also points out that this salad also packs more carbs than other salads on the menu. “To slim this salad down further, you may opt out of the carbs, fat, and extra calories in the wonton strips,” says Valdez. “Finally, have the dressing on the side, and dip your fork in it with each bite of salad to minimize the extra fat and calories that may be coming from the salad dressing.”

4

Caesar Salad with Chicken

Courtesy of Panera
Per whole salad: 450 calories, 28 g fat (7 g saturated fat, 0 g trans fat), 780 mg sodium, 17 g carbs (2 g fiber, 1 g sugar), 34 g protein

With 450 calories and 28 grams of fat, Panera’s caesar dressing is better than most, but it’s still far from healthy. When you add on the Asiago Parmesan and Black Pepper Croutons, this salad isn’t as nutritious as some of their other options. If you’re set on getting this classic choice, ask for the dressing on the side and only allow yourself a couple of spoonfuls to save yourself a good amount of calories and fat.

3

Southwest Chile Lime Ranch Salad with Chicken

Panera southwest chile lime ranch salad with chicken Courtesy of Panera
Per whole salad: 460 calories, 36 g fat (5 g saturated fat, 0 g trans fat), 710 mg sodium, 29 g carbs (8 g fiber, 4 g sugar),19 g protein

In comparison with most other salads at Panera, the Southwest Chile Lime Ranch Salad with Chicken definitely veers on the healthier side. The only problematic part is that it’s high in fat, which can accumulate around your midsection if eaten in excess regularly. Valdez sheds insight on the ingredients that jack up the total fat in this salad: “What really sets the fat content high in this salad is the avocado, ranch, feta cheese, dressing, and masa chips.” Try asking for all of those ingredients on the side, and use about half to make this salad an even more health-conscious option.

2

Spinach, Bacon & Poppyseed Salad

Panera spinach, bacon & poppyseed salad Courtesy of Panera
Per whole salad: 350 calories, 21 g fat (7 g saturated fat, 0 g trans fat), 910 mg sodium, 23 g carbs (4 g fiber, 12 g sugar), 20 g protein

Bacon and poppyseed in a salad? Now that’s the kind of match we are looking for in a meal. While Ansari agrees that this is definitely one of the healthiest salads on the menu, she still would recommend ordering it with a lighter portion of bacon and cheese in order to reduce the saturated fat and sodium contents. She also commends Panera’s inclusion of spinach as the base of the salad. “Adding green leafy veggies like spinach into the diet provides antioxidants, which can help reduce the risk of chronic disease,” she says.

1

Asian Sesame Chicken Salad

Panera asian sesame chicken salad Courtesy of Panera
Per whole salad: 410 calories, 21 g fat (3 saturated fat, 0 trans fat), 540 mg sodium, 25 g carbs (4 g fiber, 5 g sugar), 32 g protein

“This powerhouse salad is hands-down the best without needing any modification recommendation,” says Valdez. “You can even use all of the dressing because it amounts to only 410 calories in all.” He also suggests adding fruit to the salad, which won’t tack on that many more calories and will add some additional fiber and natural sweetness to the dish. Yum!

Side Salads

We separated the following salads because they lack a complete protein, making them unfit for a meal on their own. When paired with a protein-filled entree, however, these have the potential to add a nutritional flair to your lunch hour.

2

Greek Salad

Courtesy of Panera
Per whole salad: 390 calories, 36 g fat (8 saturated fat, 0 trans fat), 1190 mg sodium, 11 g carbs (4 g fiber, 4 g sugar), 6 g protein

“A Greek salad is usually a healthy option, but the olives and feta cheese make the sodium on this side a bit high,” says Rizzo. “If you’re concerned about sodium, opt for a garden salad without cheese instead.”

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Classic Salad

Courtesy of Panera
Per whole salad: 320 calories, 26 g fat (6 g saturated fat, 0 trans fat), 610 mg sodium, 15 g carbs (2 g fiber, 1 g sugar), 9 g protein

There are four main components to this simple salad; romaine lettuce, asiago-parmesan, Caesar dressing, and croutons. As usual, we recommend using the dressing lightly.

Pasta and Mac & Cheese, from Worst to Best

Mac and cheese on plate Shutterstock

Panera may be best known for its “Pick Two” soup, salad, and sandwich options, but any true fan of the restaurant has also likely tried the mac & cheese. Now, there are a handful of variations of the cheesy pasta as well as an alfredo pasta, too.

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BBQ Chicken Mac & Cheese

BBQ chicken mac and cheese Courtesy of Panera
Per large bowl serving: 1,140 calories, 68 g fat (36 g saturated fat, 1.5 g trans fat), 2,640 mg sodium, 84 g carbs (3 g fiber, 27 g sugar), 49 g protein

The BBQ Chicken Mac & Cheese is the worst pasta dish you can order on the menu. One large serving of this fat-ridden dish costs you 1,140 calories, which is over half of your daily caloric intake if you follow a 2,000-calorie diet. The saturated fat intake is through the roof as well, coming in at a whopping 36 grams. For context, the 2015-2020 Dietary Guidelines indicate you should have no more than 10 grams of saturated fat per day in order to steer clear of cardiovascular disease. The American Heart Association even recommends limiting saturated fat consumption to just 13 grams a day, which means that this dish alone contains nearly three day’s worth of saturated fat. Not to mention this meal has 27 grams of sugar, all of which are added thanks primarily to the BBQ sauce. That’s more sugar than the 21 grams that are in a Kit Kat candy bar!

4

Bacon Mac & Cheese

Bacon mac and cheese Courtesy of Panera
Per large serving (2 cups): 1,090 calories, 72 g fat (39 g saturated fat, 1.5 g trans fat), 2,660 mg sodium, 67 g carbs (2 g fiber, 16 g sugar), 44 g protein

Adding crumbled (delicious) bacon atop of a vat of noodles and cheese is definitely a surefire way to amp up the saturated fat and sodium content, as well as calories. These nutritionals are all off the charts, especially that of total and saturated fat. The dish’s “blend of rich cheeses” contributes heavily to the extraordinarily high fat content. However, the portion size of this meal is also problematic. Two cups? That’s a lot of cheese and noodles. Opt for the small, one cup size to slash all of these numbers in half.

3

Baja Mac & Cheese

Baja mac and cheese Courtesy of Panera
Per large serving (2 cups): 1,070 calories, 70 g fat (36 g saturated fat, 1.5 g trans fat), 2,370 mg sodium, 77 g carbs (8 g fiber, 19 g sugar), 35 g protein

The Baja Mac & Cheese is really no better in nutrition than the bacon and BBQ chicken versions. A large serving of this pasta will literally cost you your entire day’s worth of sodium at 2,370 milligrams. Just how much is 2,300 milligrams of salt? Fill one teaspoon of the stuff and there you have it, that’s how much you should be eating throughout the entire day—not in one bowl of mac & cheese.

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Mac & Cheese

Mac and cheese Courtesy of Panera
Per large serving (2 cups): 950 calories, 62 g fat (35 g saturated fat, 1.5 g trans fat), 2,090 mg sodium, 66 g carbs (2 g fiber, 15 g sugar), 33 g protein

The healthier option of mac & cheese at Panera is when it’s served in its most simple form. And no, this does not mean you should order it in a carb-heavy bread bowl. Let’s say you did though—the carbs in this dish would go from 66 grams to a staggering 163. That is a few grams more carbs than what’s in three plain Thomas bagels. The fat content in this dish is also still much too high for it to be considered even remotely healthy.

1

Chicken Tortellini Alfredo

Chicken tortellini alfredo Courtesy of Panera
Per serving (1 bowl): 750 calories, 39 g fat (21 g saturated fat, 1 g trans fat), 1,610 mg sodium, 68 g carbs (3 g fiber, 2 g sugar), 32 g protein

The healthiest pasta dish on Panera’s menu is, in fact, the Chicken Tortellini Alfredo. One bowl offers half of the sodium that’s in the Baja Mac & Cheese dish and about 13 times less sugar than what’s in the BBQ Chicken Mac & Cheese bowl.

However, it does pack 21 grams of saturated fat, which is about one gram above the maximum you should have in one entire day. Of course, treating yourself to this dish—or any on the list—won’t kill you if you’re eating them sparingly.

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