Navigating a Nutritional Minefield: Finding Health at Panera
Fast-casual restaurants like Panera Bread offer a convenient alternative to traditional fast food, but they can be high in sodium, saturated fat, and calories. Making informed choices is crucial for finding satisfying and healthy meals. The best things to order often involve customizing menu items. Panera provides nutrition information and customizable options to help diners make healthier decisions.
The Healthiest Options on the Panera Menu
Prioritizing lean protein, fresh vegetables, and whole grains while minimizing high-calorie additions is key to a healthy Panera meal.
Best Salads for a Balanced Diet
Salads are a good starting point, but controlling dressing and selecting those with lean protein is important.
- Fuji Apple Chicken Salad: Provides protein and healthy fats. Skipping candied pecans and getting dressing on the side helps manage calories.
- Asian Sesame Chicken Salad: Offers a mix of protein and vegetables with a light dressing. Reduce wonton strips and use dressing sparingly to lower calories.
- Greek Salad with Chicken: A protein-rich option with plenty of vegetables. Be mindful of the sodium in the dressing and consider using less.
- Green Goddess Chicken Cobb Salad: A protein-packed, low-carb choice with avocado, chicken, and eggs. Removing bacon and limiting dressing can reduce fat and calories.
Smart Sandwich and Wrap Choices
Choosing half portions or customizing can make sandwiches a healthier option.
- Mediterranean Veggie Sandwich (Modified): A vegetarian option with vegetables and hummus. Ordering it on a sprouted grain flat and removing feta cheese lowers saturated fat and sodium. Adding lean protein like chicken or turkey can enhance its nutritional value.
- Half Bacon Turkey Bravo Sandwich (Modified): A half sandwich helps with portion control. Requesting no signature sauce and adding extra turkey increases lean protein. Pairing with a side salad or apple instead of chips is a healthier side swap.
- Chicken Caesar Wrap: Offers lean protein and fresh lettuce. Ask for less dressing or have it on the side to reduce calories.
Soups and Warm Bowls
Broth-based soups are generally lower in calories than cream-based ones.
- Homestyle Chicken Noodle Soup: A lower-calorie, comforting option.
- You Pick Two Combo: An excellent strategy for portion control and creating a balanced meal by combining smaller portions. For example, a half portion of a modified Bacon Turkey Bravo with a cup of Homestyle Chicken Noodle Soup can be a satisfying meal under 500 calories.
Comparison Table: Panera Healthiest vs. Unhealthiest
Making smart choices significantly impacts the nutritional value of your meal.
| Item | Type | Calories (Whole/Bowl) | Protein (g) | Sodium (mg) | Best for... |
|---|---|---|---|---|---|
| Fuji Apple Chicken Salad (Modified) | Salad | ~450 | ~32 | ~700-800 | Lower calorie, high protein, balanced meal |
| Greek Salad with Chicken | Salad | 550 | 30+ | ~1130 (no chicken) | High protein, plenty of veggies (mind sodium) |
| Half Bacon Turkey Bravo | Sandwich | ~420 | 23 | 840 (whole) | Portion control, lean protein |
| Homestyle Chicken Noodle Soup (Cup) | Soup | 180 | 14 | Varies (check website) | Broth-based, low calorie, light side |
| Mac & Cheese | Soup/Mac | 1150 | ~41 | ~2300 (whole bowl) | Indulgence (high calorie, high sodium) |
| Toasted Italiano | Sandwich | 1280 | 55 | 4230 | High calorie, very high sodium, high fat |
Note: Nutritional information can vary. It is always best to check the Panera Bread website or app for the most up-to-date values.
Smart Customization: The Game Changer
Panera's customization options allow you to control your meal's nutritional value. The "You Pick Two" is great for portion control.
Tips for customizing your order:
- Control the Dressing: Ask for dressings on the side and use sparingly to avoid excess calories and fat.
- Swap Your Sides: Choose apples or side salads instead of baguettes or chips for more fiber and fewer carbohydrates.
- Boost the Protein: Add extra grilled chicken or other lean protein to increase satiety without adding many calories.
- Watch the Bread: Opt for whole grain bread or healthier choices instead of high-calorie, high-sodium options like sourdough bread bowls.
- Beverage Beware: Avoid high-sugar drinks and stick to water, unsweetened tea, or black coffee.
Breakfast and Other Healthy Bites
Panera offers healthy breakfast and smaller options:
- Garden Avocado & Egg White Sandwich: On a multigrain bagel flat, it provides protein and fiber.
- Greek Yogurt with Mixed Berries Parfait: A snack or lighter breakfast with a good protein boost.
- Fruit Cup: A simple, low-calorie side or snack.
Conclusion
The best thing to order from Panera depends on your dietary goals. For high protein and lower calories, modified salads or a 'You Pick Two' combination with a half sandwich and broth-based soup are good choices. Using customization and checking nutritional information helps ensure a healthy meal.
A Final Thought: Planning Your Panera Visit
Checking Panera's website for the latest nutritional data before visiting is a great habit. Even small modifications can significantly impact your meal's nutrient profile, making Panera a good option for health-conscious diners. Learn more about making healthy choices at other restaurants here.
