Your Guide to Low-Calorie Eating at Panera
Eating healthily while dining out can be a challenge, but Panera Bread offers a surprisingly wide variety of nutritious, low-calorie options. The key is knowing what to look for and how to customize your meal. By focusing on salads, soups, and carefully selected sandwiches, you can enjoy a satisfying meal without derailing your diet. Panera makes nutritional information readily available, which simplifies finding what's a low calorie at Panera.
Salads: The Easiest Path to a Low-Calorie Panera Meal
Salads are often the go-to for low-calorie eating, and Panera's menu is full of great choices. However, beware of added dressings and toppings, which can quickly increase the calorie count. Choosing a "You Pick Two" size is a great strategy for portion control.
Top Salad Picks (Whole Size):
- Asian Sesame Salad with Chicken: A whole portion has around 450 calories and 35g of protein, making it a very filling choice. Hold the crispy wontons to save extra calories and carbs.
- Greek Salad (with or without chicken): A full Greek salad without chicken is 420 calories, while adding chicken brings it up to 540 calories. It's a fresh, protein-rich option. To trim fat, ask for light dressing on the side.
- Fuji Apple Salad with Chicken: At 560 calories for a whole salad, this is a great choice, especially if you remove the nuts, bringing the calorie count down further.
Soups: Portion Control and Savvy Choices
Soups are an excellent way to get a warm, comforting meal without a lot of calories, especially when ordered as a cup instead of a bowl. The key is to avoid the creamy, cheesy soups and the high-calorie bread bowls.
Best Soup Options (Cup Size):
- Homestyle Chicken Noodle Soup: This classic is one of Panera's lowest-calorie options, with just 180 calories per bowl and 14g of protein.
- Ten Vegetable Soup: A super-light and vegetable-packed choice, a cup is only 60 calories. This is an ideal low-calorie add-on to a half-salad.
- Low-Fat Vegetarian Black Bean Soup: A cup contains just 90 calories and is high in fiber.
Sandwiches: Navigating the Bread and Fillings
While many Panera sandwiches are high in calories, some lighter options exist, especially when you order a half portion as part of a "You Pick Two" combo. The bread type can also make a big difference.
Smart Sandwich Selections (Half Portions):
- Mediterranean Veggie Sandwich: A half portion is a great, flavorful choice, coming in well under 500 calories. You can also opt for a whole sandwich at 490 calories.
- Roasted Turkey Avocado BLT: A half portion offers a good balance of protein and healthy fats without excessive calories.
Breakfast: Starting Your Day Off Right
For those looking for a light start, Panera offers a few options that won't pack on the calories. The key is to avoid high-sugar baked goods and high-fat breakfast sandwiches.
Healthy Breakfast Choices:
- Greek Yogurt with Mixed Berries Parfait: This protein-rich option is only 250 calories and is a satisfying way to start the day.
- Avocado, Egg White & Spinach Sandwich: At 340 calories, this sandwich is a moderate-calorie choice packed with protein and fiber.
Customizing Your Order for Even Lower Calories
Beyond selecting the right menu item, customizing your order is a powerful tool for calorie control.
Tips for Reducing Calories:
- Get dressing on the side: Request your salad dressing on the side and use it sparingly. This can cut hundreds of calories from your meal.
- Choose the right bread: Opt for a French Baguette as your side instead of chips or a larger bread option.
- Downsize portions: The "You Pick Two" feature is your best friend. A half salad or half sandwich with a cup of soup is a perfect balance.
- Skip sugary extras: Avoid sweetening your tea, and don't add creamy spreads to sandwiches. Panera also offers low-sugar beverages.
Calorie Comparison Table: Best vs. Worst
To put it in perspective, here's a side-by-side comparison of some of Panera's low-calorie vs. high-calorie items.
| Item | Calories | Notes |
|---|---|---|
| Best: Asian Sesame Salad (Whole) | ~450 | Good protein, watch the dressing. |
| Worst: Bacon Turkey Bravo (Whole) | ~840 | High-calorie, high-fat sandwich. |
| Best: Ten Vegetable Soup (Cup) | 60 | Extremely low-calorie, vegetable-rich option. |
| Worst: Broccoli Cheddar Soup (Bread Bowl) | ~900 | The bread bowl alone adds a massive calorie load. |
| Best: Greek Yogurt Parfait | 250 | A balanced and filling breakfast choice. |
| Worst: Bacon, Egg & Cheese on Ciabatta | 430 | One of the higher-calorie breakfast sandwiches. |
Conclusion: Making Informed Choices at Panera
What's a low calorie at Panera? As this guide shows, it's about being informed and strategic. By opting for lighter salads with dressing on the side, choosing cup-sized soups, and leveraging the "You Pick Two" option, you can easily find a healthy, satisfying meal that fits your dietary goals. Paying attention to customizations and avoiding high-calorie accompaniments like bread bowls or rich dressings will be the biggest factor in managing your caloric intake.
For accurate and up-to-date nutritional information, always consult the official Panera website.
The Healthiest Option on the Menu
While the Ten Vegetable Soup is the single lowest calorie item, the best overall healthy, filling meal is likely the Asian Sesame Salad with Chicken. With a great balance of protein and greens for a moderate calorie count, it offers the most satisfying nutrition for a full meal.
