Your Guide to Healthy Panera Beverages
When looking for a healthy drink, the best options are almost always those with zero or minimal added sugar. Panera offers a wide range of beverages, from sugary smoothies and lemonades to plain, unsweetened options. To determine the absolute healthiest drink, it's essential to scrutinize the nutritional information, focusing on sugar and calorie content. Plain water is a default healthiest option, but for those seeking more flavor, Panera's unsweetened black coffee and teas are top contenders.
The Healthiest Zero-Sugar and Low-Calorie Choices
For those focused on minimizing sugar and calories, several options stand out. These drinks provide hydration or a caffeine boost without the drawbacks of high sugar intake, which is linked to weight gain and type 2 diabetes.
- Unsweetened Hot or Iced Tea: Panera's unsweetened black tea contains minimal calories (around 5-10 calories per 20 fl oz), no sugar, and a good dose of antioxidants. It's a flavorful and refreshing choice that won't derail your health goals.
- Plain Coffee (Hot or Iced): A simple coffee is virtually calorie-free and offers a caffeine boost. An iced cafe blend dark roast has 0 calories and 0g of sugar in a 20 fl oz size. Be mindful that adding sugar or cream will increase the nutritional impact. Hot coffee also offers similar benefits.
- San Pellegrino Sparkling Water: For those who want something bubbly without the sugar, this sparkling water is a fantastic choice. It has 0 calories and 0g of sugar, providing simple, clean hydration.
- Plum Ginger Hibiscus Tea: In 2017, Panera introduced new craft beverages with less or no added sugar, and the Plum Ginger Hibiscus Tea was one of the zero-added-sugar options. Its herbal blend provides flavor without sweeteners.
- Lime Bubly Sparkling Water: Another zero-calorie, zero-sugar carbonated option is the Lime Bubly, which offers a refreshing, flavorful fizz.
The Importance of Avoiding Sugary Beverages
While Panera's menu has healthy options, many of their drinks are laden with sugar. This includes many of the smoothies, flavored lemonades, and fountain sodas. For instance, a Passion Papaya Iced Green Tea (half-gallon) contains a significant amount of sugar, far exceeding daily recommendations. High-sugar beverages offer "empty calories" and can contribute to health issues over time.
Comparing Panera's Beverage Options
To help you visualize the nutritional differences, here is a comparison table of common Panera drinks based on a 20 fl oz serving size.
| Drink | Calories | Added Sugar | Benefits | Drawbacks |
|---|---|---|---|---|
| Unsweetened Black Tea | ~5-10 | 0g | High in antioxidants, hydrating, low calorie | Contains caffeine |
| Plain Coffee | 0-10 | 0g | Energizing, no sugar, low calorie | Contains caffeine |
| San Pellegrino | 0 | 0g | Hydrating, no additives, no calories | No flavor |
| Plum Ginger Hibiscus Tea | ~5 | 0g | Flavorful, zero added sugar, herbal | Varies based on current menu offerings |
| Passion Papaya Green Tea | 130 | 28g (in 20 oz) | Refreshing flavor (but high sugar) | Very high in sugar, adds empty calories |
| Charged Lemonades | Varies | Very High | Contains caffeine and flavor | Extremely high in sugar, not a healthy alternative |
| Strawberry Banana Smoothie | ~400 | High | Contains whole fruit and yogurt | Often high in sugar and calories |
Customizing for a Healthier Drink
For drinks that might not be healthy by default, customization is key. For example, a plain coffee or cold brew can be made healthier by avoiding added syrups and sugar. If you crave a latte, opting for unsweetened almond milk and skipping syrups can dramatically reduce sugar and calorie counts. Ordering the green smoothies is a good strategy for adding vegetables and fiber to your order, just be mindful of potential added sugars, or consider asking to reduce or remove added sweeteners.
Conclusion
Ultimately, the healthiest drink at Panera is plain water, but unsweetened iced black tea and plain coffee are excellent, low-calorie alternatives that offer a flavor or caffeine kick without the added sugar. By carefully reviewing the nutrition facts and choosing zero-sugar options like sparkling water or customizing your coffee and tea, you can make a choice that aligns with your health goals. Always remember that many of the tempting, sweet beverages on the menu can be high in sugar and should be enjoyed sparingly.
What are the healthiest drinks at Panera?
- Unsweetened Black or Hibiscus Tea: Low in calories, zero added sugar, and high in antioxidants.
- Plain Coffee (Hot or Iced): Zero-calorie unless you add sugar or cream, providing a caffeine boost.
- Sparkling Water: Hydrating with no calories or sugar.
- Green Power Smoothie: Made with fruits and vegetables, offering a nutrient boost (but check for added sugar).
- Customized Espresso Drinks: Can be made healthier by opting for unsweetened almond milk and skipping syrups.
Which drinks should I avoid at Panera if I want to be healthy?
- Charged Lemonades: High in both sugar and caffeine, they are not a healthy alternative to coffee.
- Flavored Smoothies: Many, like the Strawberry Banana, are high in added sugars and calories.
- High-Calorie Lattes: These often include sweet syrups and toppings that add a lot of extra calories and sugar.
- Half-Gallon Teas (some flavors): Flavored, pre-bottled options can contain very high amounts of sugar.
Does Panera offer sugar-free drink options?
Yes, Panera offers several zero-sugar options, including unsweetened black tea, plain hot or iced coffee, and sparkling waters like San Pellegrino and Bubly.
Are the Panera smoothies a healthy choice?
Some smoothies, particularly the "Power" and "Be Well" blends, use whole fruits and vegetables. However, many are high in sugar, and some have added sweeteners. It's important to check the nutritional information for each specific smoothie.
Is the iced green tea at Panera healthy?
The healthiness of Panera's iced green tea depends on the type. The bottled Passion Fruit Papaya Green Tea is relatively high in sugar. A plain, unsweetened iced green tea, if available, would be a much healthier option.
How can I customize my Panera coffee to be healthier?
To make your Panera coffee healthier, ask for it black or with a splash of unsweetened almond milk. Avoid adding any sweet syrups or flavors, as they significantly increase the sugar content.
What are the calorie counts for the healthiest Panera drinks?
- Unsweetened Iced Tea (20 fl oz): ~5-10 calories
- Plain Hot Coffee (16 fl oz): 0 calories
- Iced Cafe Blend Dark Roast Coffee (20 fl oz): 0 calories
- San Pellegrino Sparkling Water (bottle): 0 calories
- Lime Bubly Sparkling Water (20 fl oz): 0 calories
