Navigating the Panera menu for a healthy beverage can be tricky, as many of their popular options are loaded with sugar and calories. To make the best choice, it's essential to understand the nutrition facts and learn which drinks to seek out and which to avoid. The healthiest drinks at Panera are generally those with no added sugar, such as plain water, unsweetened teas, and black coffee.
Unsweetened Teas: The Top-Tier Healthy Choice
Panera offers several unsweetened tea options that are perfect for a calorie-free, hydrating beverage. These drinks contain antioxidants and provide a clean, refreshing taste without any added sugar.
- Iced Unsweetened Tea: A simple and classic choice, this freshly brewed black tea contains 0 calories and 0 grams of sugar.
- Plum Ginger Hibiscus Tea: This herbal tea offers a unique flavor profile with zero sugar and zero calories, making it another excellent, healthy option.
- Hot Tea: A wide variety of hot tea bags are available, allowing you to choose from different flavors without any caloric load. Just be mindful of adding any sugar or honey.
Coffee: The Morning Pick-Me-Up
For those who prefer a caffeine boost, plain coffee is another fantastic healthy option. As long as you don’t load it up with sugary syrups or creamers, it remains a low-calorie choice.
- Café Blend Dark Roast Coffee: A plain cup of this coffee contains minimal calories and zero sugar.
- Espresso and Americano: These concentrated coffee options also have very few calories and no sugar, providing a robust, low-cal energy hit.
- Customization: Ordering a Caffe Latte with almond milk instead of 2% milk can reduce the fat and calorie content. Asking for a 'shot' of flavor syrup in a black coffee can also control sugar intake more effectively than pre-made flavored lattes.
Healthier Flavored Drinks and Smoothies
For those who want more flavor than plain water or tea, Panera offers a few better-for-you options, though vigilance is key. Smoothies can be deceptive, often hiding significant amounts of sugar despite being fruit-based.
- Prickly Pear Hibiscus Fresca: This is a lightly sweetened option with 0 grams of added sugar.
- Tropical Green Smoothie: Made with fruit and vegetables like kale and avocado, this smoothie is lower in sugar than many others, but you should still review the nutritional info.
- Customization for Smoothies: To make smoothies healthier, ask for no added sugar or request almond milk instead of sweetened alternatives.
A Comparison of Healthy Panera Drink Options
| Beverage | Calories (20 fl oz) | Added Sugars (g) | Key Health Benefit |
|---|---|---|---|
| Iced Unsweetened Tea | 5 | 0 | Hydrating, Antioxidants |
| Plum Ginger Hibiscus Tea | 0 | 0 | Calorie-free, Herbal flavor |
| Cafe Blend Dark Roast Coffee | 5 (16 fl oz) | 0 | Caffeine boost, Low-calorie |
| Prickly Pear Hibiscus Fresca | 90 | 0 | Lightly flavored, Low sugar |
| Tropical Green Smoothie | 200 | 20 | Contains whole fruits and veggies |
| Agave Lemonade | 210 | 48 | High sugar, not recommended |
Note: Panera has removed Prickly Pear Hibiscus Fresca and Plum Ginger Hibiscus Tea from some menus, but it is important to confirm current availability in-store or online.
How to Avoid Unhealthy Traps
Be aware of drinks that appear healthy but are loaded with sugar. The Panera menu now posts the amount of added sugar per drink at the fountain, which is a helpful transparency feature. Be cautious of the following:
- Lemonades and Sweet Teas: The Agave Lemonade and other flavored lemonades contain significant sugar counts, often far exceeding daily recommendations.
- Espresso Drinks with Syrups: Caramel and vanilla lattes can contain a lot of sugar and calories, especially if they include whipped cream.
- Sip Club Flavored Beverages: Some of the Sip Club offerings, like the Passion Papaya Green Tea, have high added sugar counts and are marked with a warning symbol on Panera's website.
Conclusion: Your Smart Sip Strategy
When ordering a drink at Panera, the healthiest choice is always plain water. However, if you want something with more flavor, unsweetened iced black tea or a plain hot coffee are your best bets for a low-calorie, zero-sugar option. For a more unique taste, look for the un-sweetened herbal teas or the low-sugar frescas, and always check the nutrition facts on the Panera website or in-store signage to avoid hidden sugars.
Ultimately, making the healthiest choice at Panera means reading the labels carefully, opting for simplicity, and being mindful of additions like syrups and sweeteners. By prioritizing unsweetened teas, black coffee, and plain water, you can enjoy a refreshing and satisfying drink that supports your health and wellness goals.
