What is the Healthiest Salad to Get at Panera?

November 8, 2025 •

4 min read

According to Panera's own nutrition information, some of their signature salads can contain over 700 calories, which is more than many of their sandwiches. So, navigating the menu can be tricky when trying to find what is the healthiest salad to get at Panera, but with smart ordering, it's possible to build a nutritionally sound meal.

Quick Summary

This guide reveals the best Panera salad options for a healthy meal, including how to modify menu items for optimal nutrition. It compares popular salads based on calories, protein, and fat.

Key Points

Dressing is Key: Controlling the amount of dressing is the single most effective way to reduce calories, fat, and sodium in any Panera salad.
Choose the Right Base: The Asian Sesame with Chicken and the Seasonal Greens are excellent low-calorie starting points, while the Fuji Apple and Greek require more modification.
Customize Your Toppings: Skip high-fat or sugary toppings like candied nuts, cheese, and crunchy wonton strips to save hundreds of calories.
Embrace Half Portions: Opting for a "You Pick Two" with a half salad can help manage portion size and total calories effectively.
Boost Protein Intelligently: Add lean, grilled chicken to lower-calorie salads to increase the protein content and improve satiety without a major calorie increase.

Not All Salads Are Created Equal

When ordering a salad at a fast-casual restaurant like Panera, it’s easy to assume you are making a healthy choice. However, high-calorie dressings, fatty toppings, and large portion sizes can quickly turn a salad into a caloric and sodium-laden meal. The key to finding the healthiest option lies in understanding the ingredients and making strategic modifications.

The Best Salads to Order and How to Customize Them

Choosing the right base salad is the first step. For a healthy option, look for salads that are naturally lower in calories and fat before modifications. The Asian Sesame, Fuji Apple, and Greek salads are often recommended, but they require customization to be truly healthy. The Seasonal Greens salad is another excellent, low-calorie starting point.

The Asian Sesame Salad with Chicken

This salad features romaine lettuce, grilled chicken, fresh cilantro, toasted almonds, and sesame seeds, all tossed in a light sesame vinaigrette.

Original Whole: Approximately 450 calories and 21g of fat.
Healthiest Modification: Ask for the dressing on the side and use half. Skip the wonton strips to save calories and carbs. This version is high in protein and satisfying.

The Fuji Apple Salad with Chicken

Made with grilled chicken, mixed greens, tomatoes, red onions, and apple chips, this salad is topped with Gorgonzola and a sweet Fuji apple vinaigrette.

Original Whole: Approximately 560 calories and 34g of fat.
Healthiest Modification: Order it without the candied pecans and ask for the dressing on the side to control the portion. These simple swaps significantly reduce calories and sugar.

The Greek Salad with Chicken

A classic choice with romaine, cucumbers, tomatoes, red onion, feta, and kalamata olives, served with Greek dressing.

Original Whole with Chicken: Around 550 calories and 38g of fat.
Healthiest Modification: Ask for no feta and use only half of the dressing, which can be high in sodium. A half portion is also a great lower-calorie alternative.

The Seasonal Greens Salad

For the lowest calorie option, consider the simple Seasonal Greens salad. This usually contains a blend of leafy greens and vegetables with a low-fat balsamic vinaigrette.

Original Whole: Approximately 180 calories.
Healthiest Modification: Add grilled chicken for extra protein to make it a more filling meal. The balsamic vinaigrette is a low-sodium option.

Customization is Key: How to Build Your Perfect Healthy Salad

Here are some best practices for building a healthier Panera salad:

Dressing on the Side: This is the most effective way to control calories and sodium. Vinaigrettes, like the Balsamic or Asian Sesame, are generally lower in calories than creamy dressings like Ranch or Caesar.
Add Lean Protein: Adding antibiotic-free grilled chicken is a great way to boost the protein content and make your salad more satisfying. You can also add avocado for healthy fats.
Remove Calorie-Dense Toppings: Items like cheese, candied nuts, or crispy wonton strips add significant calories. Ask for them to be left off or used sparingly.
Go for a "You Pick Two": Instead of a whole, large salad, opt for a "You Pick Two" with a half salad and a cup of a low-calorie soup, like the Chicken Noodle or Vegetarian Black Bean, to manage portion size.

Salad Comparison Table


Salad (Whole, Standard)	Calories	Protein (g)	Fat (g)	Sodium (mg)
Asian Sesame with Chicken	~450	~35	~22	~540
Fuji Apple with Chicken	~560	~32	~34	~750
Greek with Chicken	~550	~35	~38	~1700
Seasonal Greens	~180	N/A	N/A	N/A

Note: Nutritional information can vary slightly based on location and preparation. Customizations will affect these values.

The Verdict on the Healthiest Panera Salad

While the Asian Sesame with Chicken is a solid choice due to its balanced macros, especially when the dressing is controlled, the true healthiest salad is often a customized one. The Seasonal Greens salad offers the lowest calorie starting point, but adding a protein source like chicken is necessary to make it a filling meal. A half portion of the Greek salad, without feta, is also a strong contender due to its lower calorie count and healthy vegetables. Ultimately, the best choice depends on your specific dietary needs and how you modify the order.

Conclusion: Making the Best Panera Salad Choice

Finding what is the healthiest salad to get at Panera isn't about picking one single item off the menu but about making informed choices. By opting for a lower-calorie base like the Asian Sesame or Seasonal Greens, controlling the dressing portion, and customizing toppings, you can enjoy a delicious and nutritious meal. Remember that dressings and toppings can significantly increase the calorie count, so asking for them on the side and minimizing extras is the most impactful strategy. A mindful approach to ordering ensures that your salad is a healthy and satisfying option every time. For detailed nutrition facts, always consult Panera's official website or app.

Frequently Asked Questions

The Seasonal Greens Salad is typically the lowest calorie option, especially when ordered with a light vinaigrette. Adding a lean protein like grilled chicken can turn it into a more filling meal without adding excessive calories.

The Fuji Apple Salad can be made healthy by requesting it without the candied pecans and ordering the dressing on the side. These simple modifications significantly reduce the calorie and sugar content.

The highest source of sodium is often the dressing. The best way to reduce sodium is to order dressing on the side and use less of it. Skipping salty extras like cheese can also help.

Vinaigrettes, such as the Balsamic or Asian Sesame, are generally lower in calories and fat than creamy dressings. The Low Sodium Balsamic Vinaigrette is an especially good choice.

Yes, but use moderation. To balance the calories and sodium from the cheese, consider ordering a half portion or using less dressing. Feta on the Greek salad is a classic, but omitting it can help your health goals.

For weight loss, avoid creamy dressings, high-calorie toppings like candied nuts and croutons, and always use less dressing. The large portion sizes also mean a half salad may be a better option.

The Green Goddess Chicken Cobb Salad has around 510 calories for a whole portion. It provides a high amount of protein and nutrients from the vegetables, but you can further reduce calories by asking for less dressing.