Panera Tuna Sandwich Nutritional Overview
The standard whole tuna salad sandwich at Panera Bread, made with their Country Rustic Sourdough, is a popular lunch option. However, its nutritional values, particularly the calorie count, are important for those monitoring their diet. The official nutrition information confirms that this sandwich contains 550 calories, a figure that is influenced by both the tuna salad mixture and the bread base. The sandwich is also notable for its high sodium content, which is 1060mg.
Macronutrient Breakdown for the Standard Sandwich
Understanding the macronutrient distribution helps provide a more complete picture of the sandwich's nutritional value. For the whole Tuna Salad Sandwich on Country Rustic Sourdough, the breakdown is as follows:
- Total Fat: 28g
- Saturated Fat: 4.5g
- Carbohydrates: 49g
- Dietary Fiber: 4g
- Total Sugars: 4g
- Protein: 24g
This composition shows that the sandwich is a significant source of protein, with a moderate amount of fat and carbohydrates. The majority of the fat comes from the mayonnaise in the tuna salad, while the carbohydrates are primarily from the bread.
Calorie Comparison: Bread Choices Matter
Panera offers a variety of breads, and choosing a different option can significantly change the total calorie count. For example, a version served on Black Pepper Focaccia has a higher calorie count, while one on Honey Wheat is slightly lower. Below is a comparison table to highlight these differences.
| Sandwich Option | Bread Type | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Tuna Salad Sandwich (Standard) | Country Rustic Sourdough | 550 | 28 | 49 | 24 |
| Tuna Salad Sandwich | Honey Wheat | 510 | 16 | 63 | 29 |
| Tuna Salad Sandwich | Black Pepper Focaccia | 635 | 35 | 57 | 29 |
As the table illustrates, the bread choice is a key variable in the sandwich's overall nutritional profile. The honey wheat option offers fewer calories and fat, while the black pepper focaccia adds more calories and fat.
Customization and Calorie Control
One of the benefits of ordering from Panera is the ability to customize your meal. This is especially helpful if you are looking to control your calorie intake. Here are a few ways to make the tuna sandwich a bit lighter:
- Ask for half the tuna salad: The tuna salad mixture is a major contributor to the fat and calorie content. Requesting less can make a big difference.
- Choose a lighter bread: Opt for the Honey Wheat bread instead of the Country Rustic Sourdough or focaccia for a lower-calorie base.
- Request no extra tuna: Extra tuna salad, a customization option, adds significantly to the total calories.
- Pair it with a lower-calorie side: Instead of chips, which add 150 calories, choose an apple for a low-calorie side.
Other Panera Options to Consider
It is also beneficial to compare the tuna sandwich to other offerings on the menu. For instance, the Tuna Salad Sandwich and Creamy Tomato Soup duet is listed as 530 calories, but this includes the caloric content of the soup, so the sandwich itself in that pairing is different than the standalone. Panera's menu changes, so it is always wise to check the latest nutrition information directly from their official source, especially since the calories listed in this article are specific to a particular bread choice and do not account for customization.
Conclusion
For those wondering how many calories are in a whole Panera tuna sandwich, the answer is 550 for the standard preparation on Country Rustic Sourdough. This sandwich offers a substantial amount of protein, but also contains a considerable amount of fat and sodium. By understanding the nutritional breakdown and using customization options, consumers can make more informed decisions to better align with their dietary goals. Being mindful of your bread choice and accompanying side can help manage the total calories of your meal. You can always visit the official Panera website for the most up-to-date nutritional information. A good starting point is the official Panera nutrition calculator, which allows you to build and customize your order to see real-time nutritional changes.
