Order This, Not That: Panera Bread

by in Dining Out, March 29, 2012
panera bread sandwich
Panera's Breakfast Power With Ham on Whole Grain is one of the healthier options on their menu.

It seems like Panera Bread is a healthy restaurant choice — they serve mostly soups, salads and sandwiches. But with so many options available, it can get confusing. Let us help you navigate the menu, with an easy-to-understand list of what to order at this chain, and what to avoid.

ORDER:

Breads:
The bread with the fewest calories is the whole grain miche with 130 per serving. Other good choices are the whole grain baguette or whole grain loaf with 140 calories (each option also has 3 grams of fiber per serving).

Breakfast Sandwiches:
The Breakfast Power with Ham on Whole Grain weighs in at 340 calories, 15 grams of fat and 820 milligrams of sodium and The Egg and Cheese on Ciabatta has 390 calories, 15 grams of fat and 710 milligrams of sodium. To cut some of the sodium, ask for it without cheese.

Pastries & Sweets:
To satisfy your sweet tooth try the Chocolate Chipper Petites Cookies with 110 calories and 6 grams of fat or the Mini Scones, which range between 140-180 calories and 7 grams of fat each.

Sandwiches & Paninis:
You can order half sandwiches – most have a reasonable amount of calories (between 200-300). Pair it with a baked potato, garden vegetable or chicken noodle soup.

Salads:
A variety of salads are between 170-450 calories. To make it a meal, be sure to include a protein like cheese or poultry. Remember, dressings count! Choose a lighter dressing or half portions (1 ½ tablespoons).

AVOID:

Bagels:
With 290 to 390 calories and 55 to 72 grams of carbohydrates, bagels aren’t the best choice. The worst is the Cinnamon Crunch Bagel with 420 calories, 80 grams of carbs and 7 grams of fat. And that’s all by itself, calories and fat go up from there once you add cream cheese or butter.

Baked Egg Souffles:
Just because the title says “baked” doesn’t mean it’s healthy. The calories of the 4 available soufflés range from 480 to 570 with many of the calories coming from fat (specifically the artery-clogging saturated kind). Each soufflé is made from a mix with an ingredient list that reads like a short essay. That’s reason enough to steer clear of them.

Bread:
With 590 calories, 118 grams of carbs, and 1,210 milligrams of sodium—the bread bowl alone will set you back 30% of your daily recommended calories and 53% of your daily recommended sodium.

Breakfast Sandwiches:
The Sweet Onion and Poppy Seed Bagel with Steak and the French Toast Bagel with Sausage, Egg, and Cheese both have 670 calories, 26-30 grams of fat, and 990-1,280 milligrams of sodium.

Pastries & Sweets:
Most of the delicious goodies at the baked goods counter will set you back at least a few hundred calories without providing many vitamins and minerals. The worst offenders are the Pecan Sweet Roll with 740 calories and 40 grams of fat and Cinnamon Chip Scone with 610 calories and 30 grams of fat.

Sandwiches & Paninis:
Three choices came in at over 900 calories—the Full Steak & White Cheddar on French Baguette (970), Full Italian Combo on Ciabatta (980), Full Sierra Turkey on Focaccia with Asiago Cheese (920).

Salads:
The Full Chopped Steak & Blue Cheese salad has a whopping 790 calories and 54 grams of fat—not the healthiest lunch choice.

For more nutrition facts at Panera Bread visit their website.

TELL US: What do you order at Panera Bread?

You Might Also Like:

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »

More posts from .

Similar Posts

Beyond Chicken Nuggets: When Kids Eat Out, Can They Eat Well?

With their steady rotation of grilled cheese and butter-topped noodles, the “kid-friendly” section of restaurant menus has always been unimaginative. But these days it’s hard not to notice that the offerings are also fairly unhealthy. The palette of food geared toward children is primarily white, brown and orange — the colors of french fries, friedRead more

Comments (950)

  1. homepage says:

    The Slave of the Husband…

    In search of forward to learning extra from you afterward!……

  2. “jewelry home business…

    Hello fantastic job I did not expect this This is a excellent story Thanks!”…

  3. o12 opinie says:

    I am so pleasing representing your blog post.Really looking advance to recite additional. Great.

  4. front page says:

    Third Flower…

    My spouse and that i have been now delighted that Albert could carry out his reports due to the concepts he had by means of your web page. It is now and again perplexing to only generally be giving freely steps which some individuals could have been pr…

  5. Bong Sypolt says:

    Hi Guys,
    You tell us what ANP stands for, several times, but you are silent about RVCA, and VA. I love the VA logo, but I would be stupid to wear a logo of initials, that I DON’T KNOW what they stand for. That would be silly. Tell me, and I will probably buy some of your stuff. But, I don’t want to be a “Virgin Ass”, or have “Vaginal Anxiety”. You know?
    So, can you please tell me what your mystery acronyms stand for?
    Thanks.
    Vaughn

  6. Every as soon as inside a though we pick out blogs that we read. Listed beneath would be the most current web sites that we pick

  7. here are some links to web-sites that we link to since we assume they’re worth visiting

  8. visit says:

    Third Flower…

    My wife and that i are already now delighted that Albert could execute his scientific tests due to the strategies he had as a result of your online page. It really is from time to time perplexing to only always be making a gift of ways which a lot of p…

  9. Vanna Pickl says:

    I don’t think that Cambodia has a specific place for fishing beside pick over own place.

  10. “legitimate home business opportunity…

    Strumming my pain with his fingers Singing my life with his words|chantalmeNOTHIN|”…

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>