Nutrition Diet: What's the lowest calorie salad at Panera?

November 7, 2025 •

4 min read

According to Panera's nutritional information, a half-size Seasonal Greens Salad is often one of the lowest-calorie options on the menu. For those on a nutrition diet, navigating a fast-casual menu can be challenging, but understanding what's the lowest calorie salad at Panera is a key starting point.

Quick Summary

The Seasonal Greens Salad is the base for Panera's lowest-calorie option, especially when ordered as a half portion. Smart customization, such as choosing lighter dressings and removing high-calorie toppings, is crucial for maintaining a lower-calorie meal. Other popular salads like the Asian Sesame with Chicken and Fuji Apple with Chicken can also be customized to fit a lower-calorie diet.

Key Points

Lowest Calorie Salad: The Seasonal Greens Salad is Panera's lowest-calorie salad, especially when ordered as a half portion.
Half Portion Advantage: Opting for a half-size salad is an effective way to manage portion size and significantly reduce calories.
Customize Your Dressing: Always ask for dressing on the side and use a minimal amount, as it can be a major source of hidden calories.
Remove Toppings: Skip high-calorie additions like croutons, wonton strips, and candied nuts to lower your salad's overall calorie count.
Add Lean Protein: Increase the satiety of your salad by adding lean protein like grilled chicken to keep you feeling full longer.
Explore 'You Pick Two': Combine a half salad with a broth-based soup for a balanced and satisfying low-calorie meal.

Finding the Lowest Calorie Salads at Panera

When you’re committed to a nutrition diet and need a quick meal, Panera Bread can be a great option. However, not all salads are created equal, and some can surprise you with a high-calorie count due to dressings and high-fat additions. The key to maintaining a healthy lifestyle is knowing which menu items offer the best nutritional value and how to customize them.

The Baseline: Seasonal Greens Salad

For those watching their caloric intake, the Seasonal Greens Salad is the clear winner for the lowest-calorie base. A half portion of this salad, typically consisting of mixed greens, tomatoes, and cucumbers with a light vinaigrette, comes in at under 100 calories. The full-size version is still an excellent choice, staying well below many other options at roughly 180 calories. This simple mix provides a fiber-rich foundation without the added caloric density of cheese, nuts, or creamy dressings.

Strategic Customization for Any Salad

While the Seasonal Greens Salad is the lowest, it isn't your only choice. With strategic modifications, many other popular Panera salads can become low-calorie-friendly meals. The Panera app or kiosks make it easy to adjust your order to fit your dietary needs.

Here are key customization strategies to lower calories:

Control the Dressing: Dressings are often the hidden source of excess calories. Always ask for your dressing on the side and use it sparingly. A little goes a long way, especially with flavorful vinaigrettes. Some diners even opt for a squeeze of fresh lemon and a dash of pepper instead.
Remove Calorie-Dense Toppings: Croutons, wonton strips, and candied nuts add satisfying crunch but also significantly increase the calorie count. Ask for these to be removed to save calories and carbohydrates.
Add Lean Protein: Boost the satiety of your meal without adding excessive fat by including lean proteins. Adding grilled chicken breast to any salad, for instance, provides protein to keep you full longer.
Mind the Cheese: Feta, gorgonzola, and other cheeses can be a healthy source of fat but should be enjoyed in moderation. Ask for less cheese or have it on the side to control your intake.

Comparison of Popular Panera Salads (Whole Size)

To illustrate the impact of modifications, here is a comparison table of several popular Panera salads in their standard whole size versus a lower-calorie, customized version.


Salad (Whole Size)	Standard Calories	Modified (Lower Calorie) Version	Calories (Approx.)	Calorie Savings
Seasonal Greens	180	Standard, with light dressing	130-150	~30-50
Asian Sesame Chicken	450	No wonton strips, half dressing	300-350	~100-150
Fuji Apple Chicken	560	No pecans, half dressing	450-480	~80-110
Caesar with Chicken	550	No croutons, half dressing	400-450	~100-150

The 'You Pick Two' Strategy

Another clever way to manage portion size and calories is by utilizing Panera’s You Pick Two® option. You can pair a half salad with a cup of broth-based soup, such as the Chicken Noodle or Ten Vegetable soup, for a satisfying meal under 500 calories. Combining a half Seasonal Greens Salad with a cup of Chicken Noodle Soup, for example, results in a low-calorie, high-volume meal that is both filling and nutritious.

Making a Healthy Choice at Panera

Making a low-calorie choice at Panera is entirely possible with the right information. While the Seasonal Greens Salad is the lowest option, strategic customization and portion control open up a variety of delicious and healthy meal possibilities. By being mindful of your additions and choosing wisely, you can enjoy a flavorful salad that supports your dietary goals. For more nutritional details on the full menu, including information on allergens, you can consult the official Panera Bread website.

Navigating the Panera Menu for a Healthier You

With a few simple steps, you can turn many Panera menu items into a macro-friendly choice. Beyond salads, opting for a half sandwich or a cup of soup can keep your total calorie count in check. The key is to be proactive and engage with the customization options available, especially when ordering online or at a kiosk. A balanced meal from a fast-casual restaurant is within reach when you know what to look for and what to leave out.

Conclusion

For those on a nutritional diet, knowing what's the lowest calorie salad at Panera is essential. While the Seasonal Greens Salad holds that title, the true secret to low-calorie eating at Panera is customization. By ordering a half portion, controlling your dressing, and removing high-calorie extras, you can enjoy many of their salads guilt-free. Making mindful choices allows you to maintain your dietary goals without sacrificing flavor or convenience. The Seasonal Greens Salad provides the best starting point, but don't hesitate to experiment with modifications on other menu items to keep your meals fresh and exciting.

Frequently Asked Questions

The lowest calorie salad on the Panera menu is the Seasonal Greens Salad, particularly the half size, which contains approximately 90-108 calories, depending on the source.

Many Panera salads, including the Asian Sesame Chicken and Fuji Apple with Chicken, can be made lower in calories by customizing your order. Modifications include getting dressing on the side, removing high-calorie toppings, and adding lean protein.

A whole Asian Sesame Chicken Salad contains about 450 calories, but this can be lowered by ordering dressing on the side and skipping the wonton strips.

No, some dressings are lighter than others. However, many creamy dressings and vinaigrettes contribute a significant number of calories. The best practice is to always get dressing on the side to control the amount you use.

The best low-calorie side to pair with a half salad is a cup of broth-based soup, such as the Chicken Noodle Soup or Ten Vegetable Soup, or simply an apple.

When using the Panera app, you can easily customize your order by clicking on the menu item and selecting 'customize'. This allows you to remove or reduce ingredients like cheese, croutons, and dressing, and even order half sizes.

Yes, Panera provides detailed nutritional information for its menu items on its website and sometimes in-cafe. You can check the calorie, protein, carb, and fat content before ordering to make an informed decision.