Does Panera Bread Have Healthy Options? A Dietitian's Guide

November 7, 2025 •

4 min read

While Panera has built a reputation on its clean-ingredient promise, menu items can range significantly, with some bakery items containing over 800 calories. So, does Panera Bread have healthy options? The simple answer is yes, but it depends entirely on your choices and customization.

Quick Summary

The healthfulness of a Panera meal depends on strategic menu selection and ordering modifications. This guide breaks down specific options and customization tactics to make nutritious choices and avoid high-calorie, high-sodium pitfalls.

Key Points

Customization is Crucial: Modifying high-calorie dressings and toppings is the most effective way to make Panera meals healthier.
Prioritize Whole Grains and Lean Protein: Choose options like sprouted grain bagels and grilled chicken for higher fiber and protein content.
Not All Salads Are Equal: Be wary of salads with creamy dressings, cheese, or sugary toppings, which can be high in calories and sodium.
Utilize the 'You Pick Two': This option provides a perfect way to control portion sizes by combining a half portion with a healthy side like an apple.
Opt for Broth-Based Soups: Lighter, broth-based soups such as Homestyle Chicken Noodle are a better alternative to high-fat, creamy varieties.
Avoid High-Calorie Indulgences: Be mindful of certain bakery items, rich mac and cheese, and bread bowls, which can contain extremely high levels of calories, sugar, and sodium.

Navigating the Panera Menu: How to Eat Healthy

Panera Bread has long been perceived as a healthier alternative to traditional fast-food chains, prioritizing fresh ingredients and a commitment to removing artificial additives from its menu. However, a closer look at the nutritional information reveals a wide spectrum of options, from highly nutritious to surprisingly indulgent. Understanding how to navigate the menu is the key to making a healthy choice that aligns with your dietary goals. The strategy revolves around selecting nutrient-dense items, being mindful of toppings and dressings, and utilizing customization options to reduce hidden calories, fat, and sodium.

Healthy Salad and Soup Choices

Salads are often considered a safe bet, but the heavy dressings and toppings on some Panera salads can turn them into calorie and sodium bombs. The key is to choose wisely and always ask for dressing on the side to control the portion. Some of the best salad options include:

Green Goddess Chicken Cobb Salad: Packs a significant amount of protein and fiber while keeping calories in check. Order the dressing on the side and use it sparingly.
Asian Sesame with Chicken Salad: A flavorful choice that's high in protein. To make it even healthier, ask for half the dressing and skip the crunchy wonton strips.
Balsamic Greens with Grains Salad: A vibrant, plant-based option with whole grains and fiber. It's one of the lower-sodium salad choices.

When it comes to soups, a clear distinction exists between broth-based and creamy options. Opting for a bowl of a hearty, broth-based soup is a great way to warm up without a calorie overload.

Homestyle Chicken Noodle Soup: A classic, lower-calorie, and protein-rich choice.
Ten Vegetable Soup: Packed with fiber and nutrients, this is a very healthy, broth-based vegan option.
Pro Tip: If you can't resist a cream-based soup like the Broccoli Cheddar, order a cup instead of a bowl for a smaller, more controlled portion.

Smarter Sandwich and Bowl Selections

Sandwiches can quickly become less healthy depending on the bread, cheese, and spreads. The "You Pick Two" option is a fantastic tool for portion control, allowing you to pair a half sandwich with a healthy side like an apple or a cup of broth-based soup. Look for leaner proteins and whole grain breads to boost nutrition.

Healthier Sandwich and Wrap Options:

Half Turkey & Cheddar Sandwich: Uses lean turkey and can be paired with a nutritious side. Ask for it on a whole grain bread option.
Garden Avocado & Egg White Sandwich: A moderate-calorie, protein-rich breakfast option that includes fiber and healthy fat from avocado.
Half Smokehouse BBQ Chicken Sandwich: At just a half portion, this offers a flavorful, high-protein meal without excess calories.

Healthier Bowl Options:

Warm Bowls: Panera's warm bowls start with a base of whole grains, but it's important to ask for extra veggies to improve the ratio of starches to produce.

Customization is Your Best Friend

Panera makes it easy to customize orders, a feature you should always leverage to your advantage. Simple modifications can significantly improve the health profile of your meal:

Swap the Side: Most meals come with a baguette or chips. Ask to substitute an apple, a side of fruit, or a tomato-basil cucumber salad instead.
Dressing on the Side: This is a crucial step, especially for salads. Pour on only what you need, rather than letting Panera drench your greens in a calorie-laden dressing.
Reduce Sodium: Panera's menu can be high in sodium, but you can request to hold or go light on salty ingredients like cheese, croutons, and bacon.
Choose Whole Grains: Whenever possible, choose whole grain bread options over highly processed white varieties.

Comparison Table: Healthy vs. Unhealthy Panera Choices


Item	Calories	Sodium (mg)	Fat (g)	Notes
Healthy Choice
Half Fuji Apple Chicken Salad (w/o pecans, light dressing)	~450	~540	~22	Nutrient-dense, good protein, high fiber.
Homestyle Chicken Noodle Soup (Bowl)	180	540	4.5	Low-calorie, broth-based, good source of protein.
Unhealthy Choice
Mac & Cheese (Bowl)	960	2300	64	Very high in calories, sodium, and fat.
Bread Bowl (Empty)	670	1160	-	High calories and sodium, adds significantly to any soup.

Conclusion

Panera Bread offers a unique proposition in the fast-casual landscape: the potential for a genuinely healthy, customizable meal. However, this potential is not a guarantee and requires active participation from the customer. By understanding menu options, prioritizing whole foods and lean proteins, and customizing to control portion sizes and reduce excess fat and sodium, you can successfully find healthy choices at Panera. Ultimately, the healthfulness of your meal is determined by the specific choices you make, not just the restaurant's reputation. For specific allergen information and to build your own nutritional profile, it is always recommended to check Panera's official website. Panera's Official Nutrition Info

Frequently Asked Questions

No, some of Panera's salads, like the Greek Salad with Chicken, can be surprisingly high in sodium and fat due to rich dressings and toppings. Always ask for dressing on the side and choose lighter, vinaigrette-based options when possible.

The Garden Avocado & Egg White Sandwich on a Sprouted Grain Bagel Flat is one of the healthiest breakfast choices, offering a good balance of protein, fiber, and healthy fats while being moderate in calories.

To reduce sodium, you can ask for dressings and sauces on the side, go easy on salty ingredients like cheese and bacon, and opt for broth-based soups instead of creamy ones. Panera items are often high in sodium, so balancing your intake throughout the day is key.

Panera's Mac & Cheese is not a healthy choice, with a bowl containing nearly 1000 calories, high sodium, and high fat. It is best enjoyed sparingly as an indulgent item rather than a regular meal.

Yes. Choose a half portion instead of a whole, opt for whole grain bread, and load up on veggies. You can also ask for dressings and spreads on the side or swap them for lighter alternatives.

No, the bread bowls are extremely high in calories and sodium, often adding over 600 calories and significant sodium to any soup. It is much healthier to order your soup in a regular bowl.

The 'You Pick Two' is an excellent way to get a balanced meal. You can pair a half salad with a cup of broth-based soup and request a side like an apple to control portions and boost nutrients.

Yes, Panera offers many high-protein options, especially with grilled chicken. Salads like the Green Goddess Cobb and wraps are good choices. You can also ask for extra chicken to boost the protein content.