Official Calorie Count and Nutritional Breakdown
Based on Panera's nutritional information, a standard, whole Strawberry Poppyseed Salad with Chicken contains approximately 360 calories. However, the exact calorie count can vary slightly depending on the specific ingredients and preparation. This delicious, seasonal offering combines a fresh mix of greens, fruits, and lean protein, all topped with a sweet and tangy poppyseed dressing.
The calorie content is not the only factor to consider when evaluating a meal. Here is a look at the typical nutritional breakdown for a whole Panera Strawberry Poppyseed Salad with Chicken:
- Calories: 360
- Fat: 15g
- Carbohydrates: 34g
- Dietary Fiber: 8g
- Sugars: 23g
- Protein: 28g
- Sodium: 480mg
These figures provide a balanced overview of the salad's macronutrient composition. The high protein content comes primarily from the grilled chicken, making it a satiating option. The carbohydrates and sugars, while present, are offset by a good amount of fiber and an abundance of fresh fruit.
Understanding the Calorie Contributions
To fully appreciate the nutritional profile of this salad, it helps to break down the calorie sources. The primary components contributing to the total calorie count are:
- Grilled Chicken: The chicken provides a significant portion of the protein and calories. As a lean meat, it's a very efficient source of energy.
- Poppyseed Dressing: The dressing is a major contributor to the fat and sugar content. Panera’s poppyseed dressing is a key part of the salad's signature flavor, but using a lighter hand or asking for it on the side can help manage calorie intake.
- Toasted Pecans (if included): Pecans are nutrient-dense but also calorie-dense. The optional toasted pecans add healthy fats and crunch, but also increase the overall calorie count.
- Fruits and Greens: The foundation of the salad—romaine, strawberries, blueberries, pineapple, and mandarin oranges—are relatively low in calories and packed with vitamins, minerals, and fiber. These ingredients offer high nutritional value for a minimal caloric cost.
Comparison Table: Whole vs. Half Salad
For those managing their intake, Panera offers a half-size portion of the Strawberry Poppyseed Salad with Chicken. This makes it easy to enjoy the fresh flavors while controlling portion size. The following table compares the nutrition facts for the whole and half versions.
| Nutrient | Whole Salad with Chicken | Half Salad with Chicken |
|---|---|---|
| Calories | 360 kcal | 180 kcal |
| Total Fat | 15 g | 7 g |
| Saturated Fat | 2 g | 1 g |
| Cholesterol | 80 mg | 45 mg |
| Sodium | 480 mg | 360 mg |
| Total Carbohydrates | 34 g | 18 g |
| Dietary Fiber | 8 g | 3 g |
| Total Sugars | 23 g | 13 g |
| Protein | 28 g | 14 g |
How to Customize Your Salad to Lower Calories
While the salad is a healthy option as-is, several customizations can reduce the calorie count even further without sacrificing flavor.
- Ask for Dressing on the Side: This is the most effective way to control calories. You can then use only a portion of the dressing, or dip your fork in it before each bite.
- Hold the Pecans: If you're concerned about the added fats and calories from nuts, you can easily ask for the salad without the toasted pecans. For a different texture, consider adding a sprinkle of poppy seeds instead.
- Double Up on Greens: Request extra romaine lettuce to increase the volume and fiber without adding significant calories.
- Consider a Different Dressing: While the poppyseed dressing is iconic, swapping it for a lighter, vinaigrette-style option could save some calories and sugar. Always check the nutrition information for the alternative dressing first.
The Health Halo and Hidden Sugars
Because it's a salad, it's easy to assume it's automatically the healthiest option. While it is a balanced choice, it's important to be mindful of the added sugars, primarily from the poppyseed dressing and canned mandarin oranges. With 23g of sugar in the whole salad, it's similar to some desserts. Balancing this meal with other low-sugar options throughout your day is a good strategy.
Conclusion
The Panera Strawberry Poppyseed Salad with Chicken is a nutrient-rich and satisfying meal, providing a healthy dose of protein and fiber alongside fresh fruits and vegetables. With 360 calories in the whole size and 180 in the half, it's a great option for lunch or dinner. By understanding its components and knowing how to make simple customizations, you can enjoy this flavorful salad while staying in control of your nutritional goals.
For the most up-to-date and comprehensive nutrition information, always consult Panera's official resources directly. Panera Nutrition Information
