What is the healthiest soup at Panera? A Nutritional Guide

October 4, 2025 •

4 min read

Many restaurant soups are surprisingly high in sodium and saturated fat despite being warm and comforting. So, when looking for a nutritious meal, what is the healthiest soup at Panera? The answer depends on your specific dietary needs, but some options stand out for their robust nutrient profiles and lower calorie counts.

Quick Summary

Panera offers various soup options, but some are much healthier than others, depending on nutritional goals like lower calories, fat, or higher fiber and protein. The best choices often include vegetable or broth-based options, and choosing a cup over a bowl is a simple way to manage intake.

Key Points

Ten Vegetable Soup: Generally the best option for lowest calories and fat, but high in sodium.
Homestyle Chicken Noodle Soup: A solid low-calorie, broth-based choice with a good protein count, but also high in sodium.
Black Bean Soup: Excellent for fiber and protein, but a cup is a better choice to manage high sodium.
Avoid Cream-Based Soups: Options like Broccoli Cheddar are significantly higher in calories, fat, and sodium.
Choose the Right Size: Opting for a cup instead of a bowl dramatically reduces calories, fat, and sodium.
Skip the Bread Bowl: Bread bowls add substantial calories and carbs, negating the health benefits of your soup.

Eating healthy while dining out can be a challenge, but Panera Bread offers several nutritious options if you know what to look for. When it comes to their soup menu, the nutritional content can vary widely depending on the ingredients and serving size. A creamy, cheese-laden soup will have a much different profile than a hearty, broth-based vegetable option. Understanding these differences is key to making a choice that aligns with your dietary goals.

The Top Healthiest Soup Contenders at Panera

When evaluating Panera's menu for the healthiest soup, several options rise to the top. These choices are generally lower in calories and fat and provide valuable nutrients.

Ten Vegetable Soup

For those seeking a low-calorie, vegetable-packed option, the Ten Vegetable Soup is a clear winner. A bowl contains just 100 calories and is packed with a mix of nutritious vegetables. It is also low in fat and high in fiber, though it's important to note the sodium content is high, like many of Panera's soups. This is an excellent choice for a filling yet light meal, especially if paired with a low-sodium side.

Homestyle Chicken Noodle Soup

The Homestyle Chicken Noodle Soup is another excellent low-calorie option, particularly for a classic comfort food craving. At 180 calories for a bowl, it's a modest choice calorically. It provides a good amount of protein, and since it is broth-based, it's low in fat. As with the Ten Vegetable Soup, its sodium content is quite high, so it's best enjoyed as a standalone meal or with a low-sodium side.

Black Bean Soup

If your goal is high fiber and protein, the Black Bean Soup is an outstanding option. A cup offers 8 grams of protein and an impressive 18 grams of dietary fiber. Fiber is crucial for digestive health and can help you feel full longer. However, the bowl size packs a significant amount of sodium, making it a better choice in a smaller portion.

Turkey Chili

Panera's Turkey Chili is another great contender for its high protein and fiber content. It is a hearty and satisfying choice that can provide lasting energy. A bowl offers 24 grams of protein and 16 grams of fiber, making it a great option for a post-workout meal or a satiating lunch. It's crucial to consider the sodium in the full-sized portion, but its nutritional density makes it a smart choice.

How to Make the Healthiest Choice at Panera

Making the healthiest decision involves more than just picking the right soup. Consider these tips for your next order:

Choose a cup over a bowl: Opting for a cup-sized serving is a simple way to cut down on calories, fat, and especially sodium.
Skip the bread bowl: While tempting, the bread bowl adds a significant number of calories, carbs, and sodium to your meal. Ordering your soup in a standard bowl is a much healthier choice.
Pair with a smart side: Combine your soup with a nutritious side like an apple, a fruit cup, or a side salad with a low-fat dressing to create a balanced meal.
Customize Your Order: Some of Panera's offerings can be customized, like the broth bowls, which are often a healthier alternative to the creamier soups.

A Quick Comparison of the Healthiest Panera Soups (Cup Size)


Feature	Ten Vegetable Soup	Homestyle Chicken Noodle Soup	Black Bean Soup
Calories	60	180	140
Fat	1g	5g	2g
Saturated Fat	0g	1.5g	0g
Dietary Fiber	3g	1g	18g
Protein	3g	14g	8g
Sodium	730mg	1730mg	1120mg

What to Limit or Avoid

For truly healthy eating, it's best to limit Panera's cream-based soups and bread bowl options. The Broccoli Cheddar Soup, for example, is a popular choice but is much higher in fat and saturated fat than its broth-based counterparts. Additionally, the bread bowls, while delicious, pack a substantial calorie punch that can turn an otherwise modest meal into a very indulgent one. The goal is to maximize nutrients while managing less healthy components like sodium and fat, and these options often fall short in that regard.

Conclusion

Ultimately, what is the healthiest soup at Panera? The Ten Vegetable Soup generally holds the title due to its low calorie and fat content, making it a great option for almost any dietary need. However, the 'best' option depends on your specific goals. If you need more protein, the Homestyle Chicken Noodle or Turkey Chili might be a better choice. For a fiber boost, go with the Black Bean soup. Regardless of your choice, be mindful of the sodium and consider ordering a cup over a bowl to keep your intake in check. For more nutrition information, you can always check Panera's official website.

For further nutritional facts and details, consult Panera's menu online.

The Importance of Panera's Ten Vegetable Soup

Nutrient-Dense: This soup is a nutritional powerhouse, loaded with a variety of healthy vegetables.
Versatility: Its vegetable base makes it suitable for vegetarian and vegan diets.
Lower Calorie Count: For those watching their weight, the Ten Vegetable Soup provides a flavorful meal without excessive calories.

Frequently Asked Questions

The Low-Fat Vegetarian Garden Vegetable Soup with Pesto is listed as one of the lowest sodium options at Panera, especially when compared to creamier soups, with a cup around 560 mg of sodium. However, most soups at Panera are relatively high in sodium, so moderating your portion size is important.

Panera's Homestyle Chicken Noodle Soup is a moderately healthy choice due to its broth base, which keeps the calorie and fat content low. However, the cup still contains a significant amount of sodium, so it's not ideal for those on a low-sodium diet.

No, cream-based soups like the Broccoli Cheddar are generally not considered healthy options at Panera. They are significantly higher in calories, fat, and saturated fat compared to the broth-based or vegetable soups.

The Black Bean Soup is the best option at Panera for fiber, providing an impressive 18 grams in a cup-sized portion. The Turkey Chili also offers a high amount of fiber.

To reduce sodium, choose a cup instead of a bowl, avoid the bread bowl, and opt for broth-based soups like the Ten Vegetable or Homestyle Chicken Noodle. You can also pair it with a low-sodium side like an apple.

Yes, Panera's Ten Vegetable Soup is a great vegetarian and vegan option. It's packed with vegetables and is low in calories and fat, making it a very nutritious choice.

The Low-Fat Vegetarian Garden Vegetable Soup with Pesto can be a relatively healthy choice, especially when served in a cup. However, the pesto adds some fat and calories, so it's best to be mindful of your overall intake.