What Is the Healthiest Salad to Get at Panera Bread?

November 7, 2025 •

4 min read

According to Panera's official nutrition data, some salads can contain over 700 calories, proving that not all salads are automatically healthy choices. However, with the right knowledge and customizations, you can find out what is the healthiest salad to get at Panera Bread and create a meal that aligns perfectly with your health goals.

Quick Summary

A detailed look at Panera's salads, highlighting the most nutritious options like the Asian Sesame Chicken and Fuji Apple Chicken. Learn how to customize ingredients, control portion sizes, and choose lighter dressings to build a satisfying and healthy meal.

Key Points

Asian Sesame Chicken Salad: A top contender, offering a great balance of lean protein and moderate calories for a filling meal.
Fuji Apple Chicken Salad Customization: Order without the candied pecans to significantly reduce calories and fat while maintaining a high protein content.
Dressing is Key: Always ask for your dressing on the side to control your intake of calories, fat, and sodium.
Seasonal Greens as a Base: Start with the low-calorie Seasonal Greens Salad and build your own nutritious meal with lean proteins and extra veggies.
Mindful Pairing: Avoid high-calorie, high-sodium sides like creamy soups or heavy breads in a 'You Pick Two' meal to keep your overall intake in check.
Avoid Sugary Drinks: Skip the high-sugar lemonades and opt for water or unsweetened tea to save hundreds of calories.

Your Guide to the Healthiest Salads at Panera Bread

Eating healthy on the go is a common challenge, but Panera Bread offers several salad options that can be incredibly nutritious if you know what to look for. While some salads can be surprisingly high in calories, fat, and sodium, others serve as excellent bases for a wholesome meal. The key is to understand the nutritional breakdown of each item and know how to make smart modifications. Panera's dedication to quality ingredients, like antibiotic-free chicken, makes it a reliable choice for a quick, healthy lunch or dinner.

The Top Contenders for Healthiest Panera Salads

When evaluating Panera's salads for healthiness, we focus on several factors: overall calories, protein content, and nutrient density. The best options offer a substantial amount of lean protein and fiber for satiety while keeping excess fats and sugars in check. Here are some of the strongest choices on the menu:

Asian Sesame Chicken Salad: Often cited as one of the healthiest and most macro-friendly choices, a whole Asian Sesame Chicken Salad provides a great protein-to-calorie ratio. The whole size, with light vinaigrette, offers a satisfying meal without a heavy calorie load.
Seasonal Greens Salad: For a simple, low-calorie foundation, the Seasonal Greens Salad is an excellent starting point. At under 200 calories for a whole portion, this blend of fresh greens, tomatoes, and cucumbers can be easily customized with your own healthy add-ons.
Fuji Apple Chicken Salad (Modified): The standard version comes with candied pecans, which significantly raises the calorie count. However, by simply removing the pecans and ordering the dressing on the side, you transform this salad into a lean, protein-packed meal.
Greek Salad (Modified): The standard Greek salad contains a high amount of fat and sodium, primarily from the dressing and feta cheese. However, a modified version—ordering with dressing on the side, less cheese, and adding a lean protein like grilled chicken—can make it a very balanced option.

How to Create a Healthier Panera Salad

Making small adjustments to your order can have a big impact on the nutritional profile of your meal. Follow these tips to optimize any Panera salad:

Always Get Dressing on the Side: This is the most crucial step for controlling calories and fat. Many dressings, like creamy Caesar or Ranch, are surprisingly high in calories. By getting it on the side, you can use as little or as much as you like.
Choose Lighter Toppings: Opt for protein-rich toppings like grilled chicken, hard-boiled eggs, or avocado. Avoid high-calorie, high-fat additions like bacon or extra cheese unless you are strictly moderating the portion size.
Swap High-Calorie Toppings: Request to remove high-calorie add-ons like crispy wonton strips, croutons, or candied nuts. You'll save hundreds of calories without sacrificing flavor.
Boost with Extra Veggies: Ask for extra mixed greens, spinach, or kale to increase the volume and fiber content of your salad without adding significant calories. Panera often accommodates these requests.
Control Portion Size: Consider ordering a 'You Pick Two' option with a half salad to control your portion size and calorie intake more easily.

Healthy Panera Salads: A Comparison Table


Salad (Whole)	Calories	Protein	Fat	Sodium	Key Modifications for Health
Asian Sesame Chicken	450	35g	24g	1020mg	Dressing on side, fewer wonton strips.
Fuji Apple Chicken	560	33g	32g	960mg	Remove candied pecans, dressing on side.
Green Goddess Chicken Cobb	510	46g	29g	~1400mg*	Dressing on side, less bacon/cheese.
Greek Salad (no chicken)	420	8g	36g	1130mg	Dressing on side, less feta, add chicken.
Seasonal Greens Salad	180	5g	12g	120mg	Add protein (chicken, egg, avocado).

*Note: Sodium estimate based on previous Cobb salad data; check Panera's app for current figures.

Navigating the Panera Menu

Beyond salads, other aspects of the Panera menu can impact your meal's healthiness. Pair your salad with a healthier soup option like the Vegetarian Ten Vegetable Soup rather than a creamy or cheesy choice. If you opt for the 'You Pick Two' deal, ensure your second item is also a healthy choice. Finally, be mindful of beverages. While a Charged Lemonade can be tempting, unsweetened iced tea or water is the most health-conscious choice.

Conclusion: Your Best Panera Salad Options

Ultimately, the healthiest salad to get at Panera Bread depends on your specific nutritional needs and how you choose to customize it. The Asian Sesame Chicken Salad is an excellent choice straight off the menu for a satisfying protein boost with moderate calories. The Seasonal Greens Salad, though plain, provides the most flexibility for adding your own healthy toppings. For a delicious balance of flavors, the Fuji Apple Chicken Salad, when modified by removing the candied pecans, is also a top contender. By focusing on lean proteins, opting for dressing on the side, and swapping out calorie-dense toppings, you can enjoy a nutritious and flavorful meal at Panera Bread. For the most up-to-date nutritional information, it is always recommended to check the official Panera website or app before ordering.

Frequently Asked Questions

The Seasonal Greens Salad is the lowest calorie option, with a whole portion containing just 180 calories. You can then add lean protein like grilled chicken or a hard-boiled egg to make it a more complete meal without drastically increasing calories.

To make the Greek salad healthier, ask for the dressing on the side and use it sparingly. Also, request less feta cheese, and add grilled chicken for a significant protein boost to keep you full longer.

The Fuji Apple Chicken Salad can be a healthy choice with a simple modification. By ordering it without the candied pecans, you can save over 100 calories and still get a flavorful, high-protein salad.

While Panera offers a range of dressings, many contain high amounts of calories, fat, and sodium. The healthiest approach is always to order the dressing on the side to control the amount you consume.

Yes, Panera allows you to add extra grilled chicken to any salad for a protein boost. This can make a half-sized salad or a vegetarian option more filling and nutritionally robust.

The Green Goddess Cobb Salad contains 510 calories and higher fat due to ingredients like bacon, avocado, and creamy dressing. It can be healthier by asking for the dressing on the side and reducing the amount of bacon and avocado.

For the most accurate and current nutrition information, you should check the official Panera Bread website or their mobile app. They provide detailed information on calories, fats, protein, and more for each menu item.