What's the Healthiest Thing to Eat at Panera?

October 25, 2025 •

4 min read

According to nutritionists, even at a fast-casual restaurant like Panera, there are menu items packed with nutrients that support weight management and overall health. Determining what's the healthiest thing to eat at Panera requires looking beyond surface-level assumptions and digging into the nutritional details, including hidden sodium and sugar content.

Quick Summary

This guide reveals the most nutritious menu options at Panera, highlighting salads, soups, and sandwiches recommended by dietitians for their balanced macros. It offers practical tips for modifying your order, comparing different menu categories, and making informed choices to support your health goals while enjoying a meal out.

Key Points

Smart Salads: Opt for salads like the Balsamic Greens with Grains or Fuji Apple Chicken, but always order the dressing on the side to control calories.
Soups in a Cup: Choose broth-based, vegetable-focused soups like the Ten Vegetable Soup and Turkey Chili in a cup size to manage sodium and calories effectively.
Customize Sandwiches: For sandwiches, select a 'You Pick Two' half portion, choose whole-grain bread, and minimize heavy dressings or cheeses.
Watch the Sodium: Be aware that many restaurant items, including seemingly healthy salads, can be surprisingly high in sodium; check the nutrition information online beforehand.
Avoid Sugary Drinks: Skip the high-sugar lemonades and smoothies in favor of water or unsweetened tea to drastically reduce added sugar intake.
Choose Whole Grains and Fiber: Maximize satiety and nutritional value by choosing menu items with whole grains and a high fiber count, such as grain bowls and options with oats.
Go for Lean Protein: Select meals with lean protein sources like grilled chicken or turkey instead of processed meats or items loaded with cheese.

Navigating the Panera Menu: Smart Choices for Your Health

When you're eating out, especially at a chain known for its bakery and comfort food, making a healthy choice can feel like a challenge. Panera Bread's extensive menu, however, offers a surprising number of nutritious options alongside its more indulgent fare. By understanding key nutritional factors like calories, sodium, and saturated fat, you can confidently select a meal that aligns with your dietary goals. The secret lies in strategy—knowing which items offer the best balance of lean protein, fiber, and whole grains while avoiding hidden pitfalls like excessive sodium and added sugar.

The Healthiest Panera Salads

Salads are often the go-to for healthy dining, but at Panera, not all salads are created equal. High-calorie dressings and certain toppings can quickly turn a light meal into a calorie bomb. The best choices are those with a vibrant mix of vegetables and a light vinaigrette. For example, the Balsamic Greens with Grains salad offers a substantial 8 grams of fiber and is among the lowest-sodium salad options, making it a stellar choice. Another great option is the Fuji Apple Chicken Salad, which provides a significant amount of protein and fiber while remaining relatively moderate in calories. Always remember to ask for dressing on the side to control how much you use.

Fuji Apple Chicken Salad: A popular, dietitian-approved choice featuring chicken, greens, and fruit. Order a half portion or go easy on the apple chips to reduce sugar intake.
Green Goddess Chicken Cobb Salad: Offers a great balance of protein and fiber for a filling, lower-calorie meal.
Greek Salad (without chicken): While the whole salad with chicken can be very high in sodium, ordering the vegetarian version with a lower sodium dressing modification can make it a healthier alternative.

The Healthiest Panera Soups

Soups can be a warm, comforting, and healthy choice, but like salads, they can conceal high sodium levels. Selecting broth-based, vegetable-heavy soups in a cup size rather than a bowl is a simple way to manage calories and sodium.

Ten Vegetable Soup: At just 100 calories per bowl, this is an excellent, low-calorie, and veggie-packed choice.
Turkey Chili: A hearty, protein-rich option loaded with vegetables and beans. It is a very filling choice that is relatively moderate in calories compared to other soups.
Low-Fat Chicken Noodle Soup: A classic comfort food that, in a cup, can be a lower-calorie and lower-fat option.

The Healthiest Panera Sandwiches

Many of Panera's sandwiches, especially those on baguettes or loaded with multiple types of meat and cheese, can pack a significant number of calories and saturated fat. The key to making a healthier choice is ordering a 'You Pick Two' half portion and customizing your ingredients. Opt for whole-grain bread and load up on vegetables.

Half Mediterranean Veggie Sandwich: A flavorful vegetarian option lower in saturated fat than most meat sandwiches, but be mindful of the sodium content.
Half Roasted Turkey & Avocado BLT: Provides lean protein from turkey and healthy fats from avocado. Ordering a half sandwich is a great way to manage calories.
Garden Avocado & Egg White Sandwich: A moderate-calorie, high-fiber, and high-protein breakfast sandwich served on a whole-grain bagel flat.

Comparison Table: Panera Healthiest vs. Unhealthiest

To put these choices into perspective, here is a comparison of some of the healthiest and unhealthiest options across different menu categories. Note: Nutritional values are approximations based on Panera's standard full-size serving and can vary.


Category	Healthiest Option (Approx. Calories)	Unhealthiest Option (Approx. Calories)
Salad	Balsamic Greens with Grains (470)	Caesar Salad with Chicken (550+) with high sodium
Soup	Ten Vegetable Soup (100)	Broccoli Cheddar Soup (360+)
Sandwich	Half Mediterranean Veggie (440)	Toasted Italiano on Baguette (1280+)
Breakfast	Avocado, Egg White & Spinach (230)	Asiago Sausage & Egg on Bagel (790+)

Tips for a Healthier Panera Experience

Customizing your order is the most powerful tool you have for controlling the nutritional content of your meal. Panera offers many modification options that can significantly improve the health profile of your meal.

Go for the 'You Pick Two'. This is a fantastic strategy to sample different items in smaller, more controlled portions.
Modify dressings and sauces. Always ask for salad dressing on the side and use it sparingly. For sandwiches, skip or reduce creamy spreads and aioli.
Opt for whole grains. When ordering a sandwich or a bowl, choose a whole-grain base like the White Whole Grain Loaf or a grain bowl base to increase fiber intake.
Drink water or unsweetened beverages. Panera's signature drinks and smoothies can be loaded with added sugar. Opt for water, unsweetened iced tea, or black coffee instead.
Be mindful of sides. Swap the standard baguette for an apple or a side salad to cut calories and increase nutrients.

Conclusion

Panera offers a wide spectrum of dining options, from genuinely nutritious to highly decadent. For those seeking a healthy meal, the best strategy is to be an informed consumer. Focus on options rich in vegetables, lean protein, and fiber, and use customization to your advantage, especially regarding dressings, sauces, and portion sizes. By opting for the right salads, soups, or a well-chosen 'You Pick Two' combination, you can enjoy a flavorful and healthy meal without derailing your diet. Being health-conscious at Panera is entirely achievable with a little bit of planning and an understanding of the menu's nutritional landscape. For more specific nutritional information on a particular menu item, you can refer to the official Panera Bread nutrition guide.

Frequently Asked Questions

The lowest calorie soup at Panera is the Ten Vegetable Soup, which contains only 100 calories per bowl.

Panera's salads can be very healthy, but it depends on the specific type and modifications. Some, like the Balsamic Greens with Grains, are good choices, while others can be high in calories and sodium due to heavy dressings and toppings.

To reduce sodium, choose broth-based soups instead of creamy ones, opt for a half sandwich or 'You Pick Two' combo, and get dressing on the side for salads. Always check the nutrition information for specific items, as some seemingly healthy items can be very high in sodium.

Yes, the Fuji Apple Chicken Salad is generally considered a healthy choice at Panera because it's a good source of protein and fiber. To make it even healthier, ask for a half portion or reduce the number of high-sugar apple chips.

For weight loss, dietitians often recommend the Fuji Apple Salad with Chicken or the Turkey Chili, both of which are rich in nutrients, protein, and fiber to promote fullness.

You should generally avoid heavy bread bowls, creamy soups, large sandwiches with processed meats (like the Toasted Italiano), and high-sugar bakery items or lemonades if you're trying to eat healthy.

A healthy breakfast option is the Avocado, Egg White & Spinach Sandwich on a whole-grain bagel flat, which provides a good balance of protein and fiber with moderate calories.