Panera Bread Calories &
Nutrition Calculator
Use our Panera Bread calorie calculator to add up the calories, protein, carbs, fat, and other nutrition facts for your meal. Customize your salads, soups, bakery selections, and sides below to build a healthy meal plan.
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Results are estimates based on common US menu nutrition data. Location recipes and portions may vary.
Panera Bread Nutrition & Macro Tracking Guide
Panera Bread is often viewed as the pinnacle of healthy fast-casual dining, offering fresh soups, vibrant salads, and artisan breads. However, "fresh" does not always mean low-calorie. A seemingly healthy soup and sandwich combo can easily exceed 1,000 calories if you do not know the macros. Our independent Panera calorie calculator helps you build the perfect "You Pick Two" meal while keeping your diet on track. If you are comparing bakery-cafe options, you might also want to check our Starbucks Nutrition Calculator or our Dunkin' Calorie Calculator.
How to Use the Panera Calorie Calculator
Panera's menu is vast and highly customizable. Here is how to track your meal effectively:
- Navigate the "You Pick Two": Select a half sandwich and a half salad or soup to see how combining items changes your overall macros.
- Factor in the Sides: An apple is 80 calories, a bag of chips is 150 calories, but a French Baguette side adds 180 empty calories to your meal.
- Adjust Your Dressings: Salads at Panera are massive, but the dressings are heavy. Use the tool to see the impact of choosing lighter vinaigrettes.
Popular Panera Orders & Their Macros
Need some quick numbers before you order? Here are the estimated nutritional profiles for some of Panera's most famous full-size menu items.
| Menu Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoli Cheddar Soup (Bowl) | 370 | 14g | 24g | 24g |
| Fuji Apple Chicken Salad | 560 | 32g | 36g | 34g |
| Bacon Turkey Bravo Sandwich | 920 | 53g | 76g | 44g |
| Roasted Turkey & Avocado BLT | 860 | 47g | 60g | 49g |
| Mac & Cheese (Large) | 960 | 34g | 94g | 52g |
Making Healthy Choices at Panera
Panera offers some fantastic, nutrient-dense options if you know how to order:
The Soup Strategy
While the Broccoli Cheddar soup is legendary, it is high in fat (24g per bowl). For a leaner option, the Ten Vegetable Soup is only 100 calories per bowl and provides wonderful micronutrients and fiber without the heavy cream base.
Dressing on the Side
Panera's salads are excellent, but they are often overdressed. The Green Goddess dressing adds roughly 160 calories per serving. By asking for the dressing on the side and dipping your fork, you can cut your salad calories by up to 30%.
Beware the Breads
Panera is a bakery, and the bread is delicious but calorie-dense. The Asiago Cheese Focaccia (used on several sandwiches) contains over 400 calories just for the bread. Swapping to whole grain or sourdough can save you calories and provide better fiber.
Frequently Asked Questions (FAQs)
What is the lowest-calorie sandwich at Panera?
The full-size Mediterranean Veggie Sandwich on Tomato Basil Bread is generally the lowest-calorie option, coming in at around 540 calories. For meat eaters, the Roasted Turkey & Avocado BLT on sourdough is a solid choice.
Are Panera's smoothies healthy?
While made with fruit, Panera's smoothies contain significant amounts of sugar. A medium Green Passion Smoothie contains roughly 200 calories and 42g of sugar. If you need a drink, stick to iced tea or black coffee.
How many calories are in a Panera Bagel?
Panera bagels are large. A plain bagel is about 280 calories, but the popular Cinnamon Crunch Bagel contains a staggering 420 calories and 32g of sugar—and that is before adding cream cheese.
Does Panera have keto-friendly options?
Keto is challenging at a bakery. Your best option is to order a salad, such as the Greek Salad with chicken, and ask for it without any croutons or high-sugar fruits.
Is the "You Pick Two" actually a smaller portion?
Yes, the "You Pick Two" items are exact half-portions of their full-size counterparts. A half-sandwich contains exactly half the bread, meat, and calories of the full sandwich.
Are the Charged Lemonades high in calories?
Panera's Charged Lemonades are highly caffeinated and sweetened. A regular (20 oz) Strawberry Lemon Mint Charged Lemonade contains about 260 calories and over 60g of sugar.
Can I track macros accurately here?
Yes, Panera's food is assembled using strict portioning guidelines (specific scoops and weights), making our macro tracker very reliable for standard builds.
Good food.
Clear facts.
This Panera Bread calorie calculator is a convenient way to check your favorites before you go. Select different size formats (Cup or Bowl, Half or Whole) and pick your side to see how the numbers add up.
Actual values can vary depending on local kitchen assembly and recipe standards. For exact current allergen and nutrition information, consult Panera's official resources.
Panera Bread
questions.
How much difference is there between a cup and a bowl?+
A cup of soup is typically 8 oz, whereas a bowl is 12 oz, which generally increases calories and macros by about 50%.
Does the side choice affect calories much?+
Yes. Choosing an apple is around 80 calories, whereas a French Baguette portion is about 180 calories, and chips are around 150 calories.
Is this an official Panera Bread tool?+
No. NutriRoute is independent and is not affiliated with Panera Bread. This page is for information only.