What is the Healthiest to Eat at Panera? A Guide to Nutritious Dining

October 23, 2025 •

3 min read

According to a 2017 CNBC report, Panera was an early adopter of calorie transparency, displaying nutritional information on its menu boards long before it was mandatory. For those with health-conscious goals, understanding what is the healthiest to eat at Panera is the first step toward making smart choices.

Quick Summary

Guide to ordering the most nutritious meals at Panera, covering breakfast, salads, and customizable options. Offers strategies for managing calories, sodium, and portion sizes while maximizing protein and fiber intake.

Key Points

Prioritize customization: Alter dressings, sauces, and portion sizes to control calories and sodium.
Opt for half portions: Use the 'You Pick Two' menu to reduce the intake of high-calorie, high-sodium items.
Choose whole grains: Select options with whole grains like quinoa, sprouted grain bagel flats, or whole wheat bread to increase fiber and nutrients.
Load up on veggies: Add extra vegetables to your meals for more fiber and vitamins.
Select lean protein: Stick to grilled chicken, turkey, or eggs for a satiating, macro-friendly meal.
Beware of sodium: Many Panera items, even seemingly healthy ones, can be surprisingly high in sodium, so check the nutritional info.
Make smart swaps: Choose an apple or fruit cup as a side instead of chips or a baguette to save calories and sugar.

How to Build a Balanced Panera Meal

Even at a fast-casual restaurant like Panera, a strategic approach is key to building a healthy meal. Focusing on whole, unprocessed ingredients while being mindful of portion sizes and high-calorie dressings can help you stay on track with your nutritional goals. A simple salad or sandwich can quickly become a calorie or sodium bomb with the wrong additions.

Prioritize Fresh and Whole Ingredients

When scanning the menu, gravitate toward items built with fresh vegetables, lean proteins, and whole grains. Dishes centered on these ingredients provide more fiber, vitamins, and minerals. Some of Panera's warm bowls, for example, feature a base of wholesome grains like quinoa and brown rice, offering a nutritious foundation for your meal.

Use the 'You Pick Two' Option for Portion Control

One of Panera's most effective tools for healthy eating is the You Pick Two® menu, which allows you to combine half-portions of soups, salads, and sandwiches. This is an excellent strategy for controlling overall calorie and sodium intake. For instance, pairing a half salad with a cup of a broth-based soup creates a balanced meal that is both satisfying and macro-friendly.

Beware of Hidden Sodium and Sugars

Many restaurant meals, including those at Panera, can be surprisingly high in sodium and added sugars. Even some salads and savory items can contain more sodium than is recommended for an entire day. Creamy soups, rich dressings, and sugary beverages are often the culprits. Always check the nutrition information and use customization to your advantage.

Healthy Options Across the Panera Menu

Breakfast

Avocado, Egg White & Spinach Sandwich: A high-protein, high-fiber start to your day, especially when served on the sprouted grain bagel flat.
Steel Cut Oatmeal with Strawberries & Pecans: Steel-cut oats are a great source of fiber and this option has a modest sodium count, but consider asking for the pecan and cinnamon crunch toppings on the side to manage added sugar.
Greek Yogurt with Mixed Berries Parfait: A protein-rich snack or light breakfast, though asking for less granola can reduce sugar.

Salads

Asian Sesame Chicken Salad: A flavorful and filling choice with 35g of protein and a low-sugar vinaigrette. Ask for dressing on the side and use sparingly to manage calories.
Fuji Apple Chicken Salad: Order this without the candied pecans to significantly lower calories, while still enjoying the benefit of 32g of protein.
Balsamic Greens with Grains: A strong choice for a lower-sodium vegetarian option, packed with fresh vegetables and grains.

Soups

Ten Vegetable Soup: A broth-based, veggie-packed soup that is a low-calorie option. Ask for a cup instead of a bowl for better portion control.
Turkey Chili: A hearty, protein-rich choice that provides filling fiber. Watch the sodium, but a cup-sized portion is a solid option.

Sandwiches and Wraps

Half Bacon Turkey Bravo Sandwich: A half portion offers a balanced mix of lean turkey and protein, while using the customization options to skip the sauce can save calories.
Half Chipotle Chicken Avocado Melt: Opting for a half sandwich and requesting light cheese and less chipotle sauce makes this a much healthier choice.
Mediterranean Veggie Sandwich: A half portion on sourdough with avocado instead of feta is a low-sodium, nutrient-dense pick.

Comparison Table: Healthier Panera Choices vs. Higher-Calorie Alternatives


Item	Calories (approx.)	Protein (approx.)	Sodium (approx.)
Avocado, Egg White & Spinach Sandwich	340	19g	650mg
Asiago Sausage & Egg Sandwich	790	32g	1,470mg
Half Asian Sesame Chicken Salad (modified)	Under 400	Over 30g	Lowered
Full Toasted Italiano Sandwich	1,280	60g	4,230mg
Cup of Ten Vegetable Soup	~90	~5g	560mg
Bowl of Mac & Cheese	960	32g	2,300mg
Side Salad (with light dressing)	~180	Minimal	~300mg
Side of French Baguette	180	7g	High

Conclusion: Mindful Eating at Panera

Eating nutritiously at Panera is entirely possible by focusing on a few key strategies. Prioritize whole ingredients like lean proteins, whole grains, and fresh vegetables while customizing your order to limit high-fat, high-sodium dressings and sauces. By choosing half portions or a You Pick Two combo, you can control your calorie intake while still enjoying a satisfying meal. Remember that healthy choices are not just about what you order, but how you order it. With the right modifications, Panera's menu can fit into a balanced and mindful eating plan.

For more detailed nutritional information on all menu items, you can visit the official Panera Bread nutrition page.

Frequently Asked Questions

The Classic Avocado Toast is one of the lowest-calorie breakfast options at 230 calories, followed closely by the Steel Cut Oatmeal without pecans at 260 calories.

The Strawberry Poppyseed Salad with Chicken is noted for its relatively low sodium count. The Balsamic Greens with Grains salad is another low-sodium option. Always request dressing on the side and use it sparingly.

Yes. Choose a broth-based soup like the Ten Vegetable Soup over creamy, cheese-heavy options like Broccoli Cheddar. Ordering a cup instead of a bowl also helps control portion size, calories, and sodium.

Some sandwiches can be very high in calories and sodium. To make them healthier, order a half portion, choose whole grain bread, and opt for lean proteins like turkey or grilled chicken.

Customize your order by requesting dressings and sauces on the side, choosing half portions, and swapping high-calorie sides like chips for an apple or fruit cup.

Panera's warm bowls start with a whole grain base, making them a nutritious option. For a healthier meal, you can customize your bowl with extra veggies to improve the ratio of produce to grains.

Several salads and sandwiches offer high protein content. For example, the Asian Sesame Chicken Salad provides 35g of protein, and the Fuji Apple Chicken Salad (modified) has 32g. You can also add extra chicken to most meals for an extra protein boost.

Be cautious with high-calorie bakery items like the Kitchen Sink Cookie, creamy pastas and soups, high-sugar drinks like the Charged Lemonades, and overly indulgent sandwiches like the Toasted Italiano.