Decadent Bakery Treats and Breakfast Items
Panera's bakery display is tempting, but it is home to some of the least healthy options available, packing high levels of sugar, fat, and calories. These items can quickly derail a healthy eating plan before the day has even started.
The Kitchen Sink Cookie
The Kitchen Sink Cookie is perhaps the most notorious offender in the bakery case. This oversized treat combines two types of chocolate, caramel, and pretzels, topped with sea salt. Weighing in at over 800 calories with 44 grams of fat and 56 grams of sugar, it contains a significant portion of a person's recommended daily calorie and fat intake in a single cookie. It is an indulgent snack best saved for very rare occasions.
The Cinnamon Crunch Bagel
Another high-sugar item is the Cinnamon Crunch Bagel. Coated in cinnamon-sugar, it contains 420 calories and a staggering 33 grams of sugar. This carbohydrate-heavy choice, combined with a cream cheese spread, can turn a simple breakfast into a sugar and calorie bomb. For comparison, the much healthier Sprouted Grain Bagel Flat has only a fraction of the calories and sugar.
Asiago Sausage & Egg on Asiago Bagel
Often, the appearance of a freshly prepared item can be deceiving. The Asiago Sausage & Egg breakfast sandwich is packed with nearly a full day's worth of sodium, containing 1,470mg. With 790 calories and 47 grams of fat, it is a heavy, high-sodium way to start the morning.
Unhealthy Soups and Sandwiches
While Panera is well-known for its soups and sandwiches, many options are loaded with excess calories, fat, and especially sodium. The combination of dense bread, creamy sauces, and processed meats can result in surprisingly unhealthy meals.
The Toasted Italiano
For sandwiches, the Toasted Italiano stands out as one of the unhealthiest. Made with salty cured meats and cheesy spreads on a white baguette, it delivers 1,280 calories and an incredible 4,230 milligrams of sodium in a whole size. This is nearly three times the American Heart Association's recommended daily sodium intake of 1,500mg. It is a prime example of a meal where salty ingredients accumulate quickly.
Mac 'N Cheese in a Bread Bowl
Panera's signature Mac 'N Cheese, particularly when served in a sourdough bread bowl, is another nutritional landmine. While a regular bowl is unhealthy on its own, adding the bread bowl adds an additional 670 calories and 1,160mg of sodium. The combined meal can exceed 1,600 calories and 3,400mg of sodium, making it one of the single most caloric and salty items on the menu.
High-Sodium Salads
Even seemingly healthy choices like salads can have hidden nutritional drawbacks. The Greek Salad with Chicken, with its combination of feta cheese, olives, and dressing, contains 1,700mg of sodium, well over the recommended daily amount for some individuals. While customization is possible, this default configuration is an example of a salad that isn't as healthy as it seems. Other items like the Southwest Chili Lime Ranch Chicken Salad also feature a high sodium count.
Comparison of Panera's Least Healthy Items
| Item | Calories | Sodium | Total Fat | Key Issues |
|---|---|---|---|---|
| Toasted Italiano (Whole) | 1,280 | 4,230mg | 73g | Extremely high sodium and calories |
| Mac 'N Cheese (Bread Bowl) | ~1,630 | ~3,460mg | High | Combines high-fat mac with calorie-dense bread bowl |
| Kitchen Sink Cookie | 820 | 450mg | 44g | High sugar, fat, and calories for a single cookie |
| Asiago Sausage & Egg on Asiago Bagel | 790 | 1,470mg | 47g | Very high sodium and fat for a breakfast item |
| Cinnamon Crunch Bagel (Plain) | 420 | 390mg | 7g | Excessive sugar content for a breakfast item |
Customizing Your Order
To make healthier choices at Panera, consider these tips:
- Beware of Bread Bowls: Always opt for a regular bowl for soups to avoid hundreds of extra calories and over 1,000mg of sodium from the bread bowl alone.
- Build Your Own: Customize your salads and sandwiches. Skip processed meats like bacon and sausage, and go easy on creamy sauces, cheese, and high-sugar dressings.
- Choose Whole Grains: Select breads like the White Whole Grain Loaf or the Sprouted Grain Bagel Flat over less nutritious refined options.
- Split Your Meal: Consider splitting a full, high-calorie sandwich or flatbread with a friend, or save half for later to manage portion sizes.
Conclusion
While Panera is not inherently unhealthy, a closer look at the nutrition facts reveals a surprising number of dishes that are high in calories, sodium, and fat. Items like the Toasted Italiano, Mac 'N Cheese in a bread bowl, and Kitchen Sink Cookie are among the most indulgent offerings. However, by being mindful of portion sizes, avoiding the most calorie-dense items, and customizing your order, you can enjoy a more balanced meal at Panera. As always, checking the full nutritional details is the best way to make informed decisions for your health. For comprehensive nutritional information, consult the official Panera website at https://www.panerabread.com/en-us/menu/nutritious-eating/allergen-and-nutrition-information.html.
