by Olivia Tarantino, Steven Perrine and Catherine Gonella
Comfy couches, free Wi-Fi and even a crackling fire in the fireplace, a visit to Panera Bread is like stopping at your best friend's house for a snack on the way home.
But don't be too cozy. While Panera offers a wide range of seemingly healthy options, including soups, salads and breakfast sandwiches, finding something that is really good forweight loss goalsIt's harder than it seems. Low-calorie menu items can contain up to half of the recommended daily intake of sodium and fat for the day, while some high-calorie Panera entrees may be among your favorites.
And another tricky dilemma at Panera: in 2014, the restaurant announced a commitment to "clean" ingredients and full nutritional transparency. This means that they no longer allow partially hydrogenated oils that are harmful to health.trans fatsyou were warned - in their food. And yet, in some cases, you'll notice that Panera actually lists trans fats in the nutritional breakdown of its menu items. What does it give? The trans fat in Panera is a natural lipid called conjugated linoleic acid, or CLA, which is found in beef and turkey (but not chicken or pork). This good-for-you fat actually helps burn belly fat, so don't panic if you see "trans fats" listed in some of our recommendations. (In fact, the healthier the beef, the more CLA you'll get, which is why Panera grass-fed beef has a higher percentage of trans fat than, say, conventionally raised beef.)Subterraneo.)
A bit confusing, we know. To keep the noise down - and all the numbers - we scoured the nutrition facts (from calories and fat to sodium and fiber) to find the best and worst options for sandwiches and soups at Panera Bread. To ensure we recommend the best options, we've frozen all seasonal items and only included the standard Panera menu. While calories played a role in our rankings, we also excluded foods high in sodium and saturated fat. Now sit on that couch and enjoy. (And for more great weight loss tips, check out theseTop 50 weight loss secrets from slim people.)
SOUPS: FROM THE WORST TO THE BEST...
These satisfying soups will warm you up by the spoonful, but some can make you loosen your belt. Read on to see how your favorite panera soups compare.
8. New England clam chowder
Per bowl (1 ½ cup): 720 calories, 62 g fat (41 g saturated fat, 1.5 g trans fat), 1020 mg sodium, 31 g carbs, 3 g fiber, 2 g sugar, 9 g protein
Not only will this thick and creamy bowl cost you the most calories of any Panera soup, but you'll also get a staggering 62 grams of fat and 1,020 mg of sodium - almost as much as you should get out of each in an entire day. Not to mention that 41 of those 62 grams of fat are saturated fat (which you should only get from 20 grams a day). (However, not all fats are bad for you. Learn more aboutTop 20 High Fat Foods For Weight Loss!)
7. Creamy Vegetarian Tomato Soup
Per bowl (1 ½ cup): 450 calories, 32 g fat (18 g saturated fat, 0.5 g trans fat), 680 mg sodium, 33 g carbs, 7 g fiber, 12 g sugar, 8 g protein
Antioxidant-rich, cancer-fighting vine-ripened tomatoes are mashed with a rich blend of sour cream, Asiago, Parmesan and Romano cheeses and topped with cheese croutons to bring the saturated fat content of this soup just below the recommended daily allowance. Even if it's creamyvegetarianIt's second highest in calories and fat, but still has one good thing about it: It has the lowest sodium of all soups, broths, sandwiches, and paninis (only flat bread beats it).
6. Baked potato soup
Per bowl (1 ½ cup): 340 calories, 24 g fat (13 g saturated fat, 0 g trans fat), 1230 mg sodium, 27 g carbs, 4 g fiber, 6 g sugar, 7 g protein
While this soup may be slightly healthier than the classic baked potato, this rich, creamy broth with potatoes, bacon and chives has more sodium than the Triple Whopper inking of burgers. If you can't resist it, avoid Panera on Mondays and Wednesdays when it's served.
5. Cheddar soup with broccoli
Per bowl (1 ½ cup): 330 calories, 21 g fat (14 g saturated fat, 0.5 g trans fat), 1390 mg sodium, 23 g carbs, 8 g fiber, 0 g sugar, 14 g protein
This traditionally rich soup is basically chopped broccoli in a cheese sauce. Even worse than its massive saturated fat and sodium content, it contains one of Panera's no-no ingredients: hydrolyzed corn and soy protein, which the chain has promised to phase out by 2016. Hydrolyzed corn and soy protein has been criticized for its manufacturing process, which involves protein extraction by boiling it in a vat with sulfuric acid, resulting in chemical by-products that are harmful to health. (A much better option: stay home and do one of these activities20 of the best soups for burning fat.)
4. Chicken and wild rice cream soup
Per bowl (1 ½ cup): 310 calories, 20 g fat (8 g saturated fat, 0 g trans fat), 1390 mg sodium, 30 g carbs, 2 g fiber, 6 g sugar, 10 g protein
While some of the 20 grams of fat in this soup are unhealthy, thanks to the rich cream and butter, others are heart-healthy omega-3s thanks to wild rice. This Native American grain is a great weight loss food because it has almost twice as much fiber and protein and fewer calories than its arguably more popular cousin, brown rice. According to Penn State researchers, whole grains such as wild rice helped people on a calorie-restricted diet lose significantly more belly fat than those who ate the same number of calories from refined carbohydrates. Since the sodium content of this soup is unreasonably high, instead of going to Panera, check out our delicious and easy chicken and rice soup recipe. This is just one of over 150 tummy-flattening recipes in the new bestseller.Zero belly cookbook!
3. All natural low fat chicken noodle soup
Per bowl (1 ½ cup): 170 calories, 4 g fat (2 g sat, 0 g trans fat), 1330 mg sodium, 20 g carbs, 2 g fiber, 3 g sugar, 14 g protein
A classic winter cold treat, Chicken Noodle Soup has everything a comfort meal should be - and without being high in calories. With a light broth base and packed with fresh vegetables and antibiotic-free chicken breast, this is one of our favorite choices, except for the fact that the sodium content is almost a day's worth.
2. Low-fat vegetarian black bean soup
Per bowl (1 ½ cup): 230 calories, 3.5 g fat (0.5 g saturated fat, 0 g trans fat), 1120 mg sodium, 42 g carbs, 9 g fiber, 2 g sugar, 17 g protein
Do as nutritionist Ilyse Schapiro MS, RD, CDN and order this black bean soup on your next trip to Panera. She says: “The soup alone contains 9 grams of fiber and 17 grams of protein, which keeps me full for hours. Plus, beans are rich in energy-boosting iron.” In addition to iron, beans are also full of anthocyanins, antioxidant compounds that have been shown to improve brain function. learn more aboutWhat 8 nutritionists at Panera are asking for!
1. Low-fat vegetarian vegetables
pesto soup
Per bowl (1 ½ cup): 140 calories, 5 g fat (0.5 g saturated fat, 0 g trans fat), 830 mg sodium, 24 g carbs, 11 g fiber, 5 g sugar, 4 g protein
This low-fat vegetarian garden vegetable soup with pesto is a landslide winner. It's the only bowl that has less than 1,000 mg of sodium and 200 calories. In addition, it is associated with the least amount of saturated fat. Packed with energy-boosting zucchini and appetite-suppressing barley, this soup will keep you energized for hours, even though it only has 140 calories. (Just make sure you arrive on Monday, Wednesday, and Friday.)
BOSL BALLS: FROM THE WORST TO THE BEST...
Panera Bouillon Bowls are a refreshing escape from some of their high-calorie, fatty soups. Nutritious and low in calories, they offer a combination of "exotic" ingredients (some have over 80). The only problem? Each bowl contains spicy soy broth and umami miso, plus salt or soy sauce on almost every other ingredient, from tomatoes toQuinoafor chicken: The sodium count is over 1000 mg per dish.
4. Bowl of Edamame Soba Noodles
Per bowl: 370 calories, 12g fat (1g sat, 0g trans), 1340mg sodium, 52g carbs, 7g fiber, 6g sugar, 17g protein
While this bowl of broth is ranked as the "worst" due to its high sodium, fat, and carb content, it's actually not that bad. It's impressively high in protein without the meat, and that's thanks to the edamame. Nutritionist Rebecca Scritchfield, RDN, says she loves eating edamame because soy is a good source of plant-based protein, vitamins and minerals. Read more about himThe best vegetarian sources of complete protein!
3. A bowl of chicken soba noodles
Per bowl: 390 calories, 9g fat (1.5g sat, 0g trans), 1340mg sodium, 47g carbs, 3g fiber, 4g sugar, 31g protein
Yes, that's 20 calories more than the same bowl of edamame, but those calories represent a bowl of broth that has almost twice as much protein and less fat, carbs, and sugar. All that extra protein will help keep your stomach from rumbling by stabilizing your blood sugar and slowing down digestion.
2. Bowl of quinoa with lentils and a cage-free egg
Per bowl: 360 calories, 12g fat (2.5g sat, 0g trans), 1310mg sodium, 48g carbs, 10g fiber, 6g sugar, 18g protein
This bowl contains two of our favorite fiber-packed grains: quinoa and lentils. Lentils are a resistant starch that has been touted by health experts. Topping this bowl with a cage-free hard-boiled egg adds even more nutrients that may help reduce the risk of heart disease, including protein, vitamins B12 and D, folic acid, and riboflavin. Do you love quinoa? I'm sure you'll want to try them10 quinoa recipes to lose weight!
1. A bowl of chicken lentils with quinoa
Per bowl: 390 calories, 8g fat (1.5g sat, 0g trans), 1390mg sodium, 49g carbs, 10g fiber, 6g sugar, 34g protein
Nutritionist Lisa Moskovitz, R.D. says: “If I found myself in Panera on a cold day, a bowl of broth would be my best bet. At just 390 calories, a bowl of chicken quinoa lentils has everything I need for a hearty, nutritious meal. Chicken provides a lean source of protein, while quinoa and veggies [like kale and tomatoes] also provide plenty of fiber and protein — the combination of nutrients is enough to keep your energy levels steady and your tummy happy for several hours.” We agree! While this bowl has more calories and sodium than the others, it's not much, and those extra calories have the least amount of fat and saturated fat.
SANDWICHES AND PANINIS: FROM THE WORST TO THE BEST...
The best sandwiches start with great bread and Panera has certainly mastered that with a wide selection. However, the high-sodium trend continues, with many of these sandwiches containing sodium for the day and then some. But you can customize any order to your liking, which means the calorie-cutting power is in your hands. We will help you use it.
13. Italian combination sandwich
ciabatta
Per whole sandwich serving: 1,000 calories, 41 g fat (16 g sat, 1 g trans fat), 2,810 mg sodium, 97 g carbohydrate, 5 g fiber, 8 g sugar, 59 g protein
The combination of four types of meat adds calories, fat and sodium to this sandwich for good reason. For a more classic Italian sub, keep the turkey. After this swap, this sandwich would move up to #8 on our list. And speaking of foods that derail your diet, check out theseThe 20 least healthy foods in the world– and stay away.
12. Bravo sandwich with turkey and bacon
on tomato basil
Per whole sandwich serving: 800 calories, 27g fat (10g sat, 1g trans fat), 2910mg sodium, 85g carbs, 4g fiber, 8g sugar, 52g protein
Don't let the moderate calorie count in this sandwich fool you. Anything with nearly two full days of sodium in it is no good for you, regardless of the fact that this sandwich has fewer calories and carbs and less fat than the next one. If you're still craving flavor, try swapping smoked turkey for roasted turkey and omit the cheese. You'll reduce over 1,000 mg of sodium and lose a full 70 calories of saturated fat.
11. French panini with steak and white cheddar
Zonkil
Per full serving of panini: 1060 calories, 46g fat (17g sat, 1g trans fat), 1810mg sodium, 104g carbs, 5g fiber, 4g sugar, 52g protein
See those little grill lines on panini sandwiches? They turn an ordinary sandwich into a 1060 calorie snack. This sandwich has more carbs than all the pasta dishes offered at Olive Garden (whichwe also classified, By the way). We know it's not really a panini unless hot cheese is dripping down your hands, so skip the cheese but swap the white cheddar for mozzarella slices. You can keep that cheesy flavor you love while saving 10g of fat, 7g of saturated fat and 150 calories.
10. Frontega Chicken® Panini na focacci
Per full serving of panini: 740 calories, 24g fat (7g sat, 0g trans fat), 2150mg sodium, 86g carbs, 5g fiber, 8g sugar, 46g protein
The salt content in this panini is a bit out of control. Take the advice of dietitian Jim White RD, ACSM, HFS if you really want a smoked chicken sandwich and use the "You Pick 2" option: "I really like the choice 2 in Panera because it gives a lot of variety and reduces the portion size and calories by half. Wash it down with a cup of low-sodium garden vegetable soup and you're good to go.
9. Smoked Ham and Swiss on Żytnia Street
Per whole sandwich serving: 620 calories, 18g fat (9g sat, 0.5g trans fat), 2230mg sodium, 67g carbs, 5g fiber, 6g sugar, 45g protein
We urge you not to choose HAM over this sandwich. There's no getting around the fact that Panera's ham is very salty, but to top it off, they up their sodium levels by adding more salt and pepper. To keep the level in check, ask them to keep the S&P and go for the half sandwich option with a cup of low-fat black bean soup.
8. Sierra turkey sandwich on Asiago cheese focaccia
Per whole sandwich serving: 730 calories, 27g fat (7g sat, 1.5g trans fat), 1930mg sodium, 81g carbs, 4g fiber, 6g sugar, 40g protein
This is an offer for lovers of warmth. Asiago cheese focaccia is stewed in a layer of spicy and creamy chipotle mayonnaise, then served with lettuce, onions and smoked turkey breast. Lower the amount of fat and sodium by substituting a regular focaccia bun, so you can enjoy a savory sandwich without worrying about a bulging waist. Positive point: spicy foods are on our list26 Foods That Melt Love!
7. Asiago steak sandwich on Asiago Demi cheese
* Per whole sandwich serving: 810 calories, 38g fat (17g saturated fat, 1g trans fat), 1340mg sodium, 67g carbs, 4g fiber, 4g sugar, 50g protein
This sandwich looks like a dietitian's nightmare: mounds of beef on a huge hoagie bun with a cheese crust and a generous layer of smoked cheddar cheese. Fortunately, you can have your steak and eat it. Panera uses the tip of the beef tenderloin, a slimming piece of steak. A leaner cut like tenderloin has significantly less fat and saturated fat than other popular steak cuts, but still has plenty of protein to keep you full and satisfied. Lean meats like this steak have even been shown to have a thermogenic effect, meaning some of the calories in this lean meat are burned during digestion.
6. Field smoked turkey breast sandwich
Per whole sandwich serving: 430 calories, 3.5g fat (1g saturated fat, 1g trans fat), 1790mg sodium, 67g carbs, 4g fiber, 5g sugar, 33g protein
A simple sandwich requires simple changes, but these simple tweaks produce big results. Personalize this turkey sandwich by substituting the roast turkey for smoked turkey, whole wheat peasant and ask to omit the extra salt and pepper. You'll get a reduced, belly-approved version that has 140 calories and 730 mg of sodium, a lighter weight.
5. Classic grilled cheese on all-natural white bread
Per whole sandwich serving: 580 calories, 19g fat (15g saturated fat, 0g trans fat), 1450mg sodium, 74g carbs, 2g fiber, 6g sugar, 26g protein
Panera keeps this American classic as simple as possible: just some white bread and cheese. And who doesn't like the convenient combination of grilled cheese and a cup of hot tomato soup? Since white bread contributes to this sandwich's high saturated fat-to-fat ratio, replace the healthier whole-wheat half-sandwiches by pairing them with a fatty vegetarian creamy tomato soup. Speaking of bread, check out our report onThe best branded bread for slimming!
4. Napa Almond Salad Sandwich with Chicken w
sesame grits
Per serving of whole sandwich: 690 calories, 26 g fat (4.5 g saturated fat, 0 g trans fat), 1150 mg sodium, 90 g carbs, 5 g fiber, 13 g sugar, 30 g protein
Unlike homemade chicken salads, Panera does its job without mayonnaise, replacing it with much healthier ingredients like soybean oil, honey, cider and vinegar. As a bonus, this chicken salad contains antioxidant-rich grapes. Not only will grapes help you burn fat, but because they also contain antioxidant anthocyanins, they can help stimulate the collagen structure in the retina, protecting your eyes and helping protect against macular degeneration.
3. Mediterranean vegetarian sandwich
on tomato basil
Per whole sandwich serving: 570 calories, 12g fat (3g sat, 0g trans), 1430mg sodium, 94g carbs, 7g fiber, 10g sugar, 20g protein
The mix of tomatoes, onions, feta, hummus, and cucumbers in this sandwich is also part of the Mediterranean diet, which prevents about 30 percent of heart attacks, strokes, and deaths from heart disease in people at high risk. test. includingNew England Journal of Medicine.
2. Tuna salad sandwich with wheat honey
Per whole sandwich serving: 510 calories, 16g fat (4g sat, 0g trans fat), 1100mg sodium, 65g carbs, 5g fiber, 12g sugar, 28g protein
Tuna or not? That is the question. At Panera, we speak boldly! As the main source of docosahexaenoic acid (DHA), a fatty acid that inhibits the genes responsible for abdominal fat, preventing the expansion of fat cells in the abdomen, tuna is one of thebest fish for weight loss! Dr. Sean M. Wells, DPT, PT, OCS, ATC/L, CSCS says this sandwich is his choice at Panera because it "provides a whopping 14 grams of muscle-building protein at just 260 calories, which is a solid nutrient to to beat in the world of fast, casual meals. And with just 550 milligrams of sodium, it won't cause your blood pressure to skyrocket. I also often order an apple to add more nutrients to my plate and make my meal more substantial."
1. Roasted Turkey and Avocado BLT
on sourdough
Per whole sandwich serving: 540 calories, 22g fat (4g sat, 0g trans fat), 950mg sodium, 48g carbs, 6g fiber, 3g sugar, 37g protein
This sandwich is a healthy alternative for salad lovers craving carbohydrates. Even with bacon, this sandwich is the only one of the bunch to contain less than 1,000 mg of sodium. Also, due to the heart-healthy layer of avocados, the fats you see in food include monounsaturated fats, which play an important role in lowering high cholesterol, a factor in insulin resistance, being overweight, and depression. Learn more about9 ways to lower cholesterol in 10 seconds!
SALADS: FROM THE WORST TO THE BEST…
These fresh salads will keep you feeling full and focused for hours after eating them. Some of them, however, are better left untidied due to their high-calorie dressings. Thankfully, Panera Bread allows you to customize your dishes, and choosing a lighter topping on the side will almost always turn a disastrous dish into a mess.healthy and balanced food.
Read on to see how your favorite panera salad fared in this lettuce showdown, and check out our tips on how to power up minor dishes for maximum healthy potential.
11. Tie: Chicken Cobb With Avocado
For whole salad: 660 calories, 50g fat, 11g saturated fat, 970mg sodium, 14g carbs, 7g fiber, 3g sugar, 39g protein
The main problem with this salad and most salads at the top (aka bottom) of the list is the dressing. Innocently called "herb vinaigrette", it contains 230 calories, 25 grams of fat and 300 milligrams of sodium in a 3-tablespoon serving that comes with a salad. In addition, the salad is sprinkled with substances harmful to health.baconand fatty gorgonzola cheese. To make it a worthy choice, you'd have to ditch diet-ruining extras and add-ons, but we're pretty sure these delicious crumbles were what you wanted in the first place.
11. Corbata: Chicken Cobb
For whole salad: 560 calories, 41 g fat (10 g sat, 0 trans fat) 960 mg sodium, 9 g carbs, 3 g fiber, 3 g sugar, 40 g protein
This salad is basically the same as Chicken Cobb with Avocado, without the sole source of healthy fats, but with the same full-fat bacon, cheese, and dressing. Yes, it has fewer calories, but that's because it lacks avocados, one of thebest healthy fats to eat.
10. Power Kale Chicken Caesar Salad
For whole salad: 600 calories, 40g fat, 16g saturated fat, 1280mg sodium, 11g carbs, 3g fiber, 2g sugar, 49g protein
Don't be lured in by real kale; this salad is such a cunning deathtrap that it actually ranks 9th on our exclusive listAmerica's 20 Worst Restaurant Salads. The trendy green is definitely not worth the 270 calories and 1,280 milligrams of sodium that grated Parmesan cheese and Parmesan cheese chips in this mix contain. If you're not ready to ditch the kale, we suggest ordering the salad without the unnecessary cheeses, or at least omitting one.
9. Salad with grilled chicken
For whole salad: 450 calories, 20g fat (3g sat, 0 trans fat), 500mg sodium, 37g carbs, 6g fiber, 19g sugar, 25g protein
Most of this salad's flavor comes from not one but two high-calorie dressings and Frizzled Onion dressing. In our opinion, fried onions have no place in a salad. Take out those three ingredients and all that's left is lettuce, chicken and corn, a bit of a bland dish if you ask us. We suggest choosing a salad containing more nutrients and less caloric spices.
8. Caesar salad with chicken
For whole salad: 430 calories, 27g fat (7g sat, 0 trans fat), 650mg sodium, 15g carbs, 2g fiber, 2g sugar, 28g protein
At 170 calories and 18 grams of fat, Panera's Caesar Sauce is better than most, but it's still far from healthy. With the addition of black pepper croutons with Asiago parmesan, this salad isn't as nutritious as some of the other options. If you fancy this classic option, ask for the dressing on the side and only have a few tablespoons to save yourself a lot of calories and fat.
7. Soba Salad with Chicken
with peanut sauce
For whole salad: 480 calories, 15g fat (3g sat, 0 trans fat), 1040mg sodium, 52g carbs, 4g fiber, 10g sugar, 25g protein
if you arecraving pasta, we suggest you choose any bowl of Soba Noodle before this salad. Both bowls have fewer calories and fat (and more protein if you opt for the Soba Noodle Broth Bowl with Chicken). The salad version carries unnecessary calories and sodium from the Orange Miso dressing.
6. Fuji Apple Salad With Chicken
For whole salad: 550 calories, 34 g fat (7 g sat, 0 trans fat), 580 mg sodium, 34 g carbs, 6 g fiber, 20 g sugar, 29 g protein
While we appreciate the inclusion of apple chips in this salad, which contain quercetin (a fat-burning phytochemical), the 10 grams of sugar in the apple-flavored white balsamic vinaigrette obscures the nutritional value of this salad. Swap things sweet and opt for a simple drizzle of balsamic vinegar and olive oil for a solid, protein-rich meal.
5. Greek salad with chicken
For whole salad: 500 calories, 36 g fat (9 saturated, 0 trans fat), 1310 mg sodium, 13 g carbs, 4 g fiber, 4 g sugar, 31 g protein
Once again, an incredibly high-calorie Greek dressing does serious damage to a commendable salad; Kalamata olives, feta cheese, red onions and chopped tomatoes are packed with flavor and nutrients. We suggest replacing the full-fat dressing with a light drizzle of olive oil and balsamic vinegar. This simple yet tasty duo won't stop you from reaching your dietary goals, and your waistline will thank you for it. And definitely ask them to wait for the salt and pepper mix; is listed as a separate ingredient, which is why this salad appears to be so high in sodium. Speaking of things that have too much salt, don't miss them20 Restaurant Desserts With More Salt Than A Packet Of Pretzels.
4. Thai salad with chicken
For whole salad: 490 calories, 19g fat (3g sat, 0 trans fat), 870mg sodium, 40g carbs, 8g fiber, 14g sugar, 25g protein
Cashews and edamame provide an extra boost of protein in this Thai salad, and the Thai chilli vinaigrette is surprisingly harmless at 50 calories and 1.5 grams of fat. With such a great sauce already included, the caloric Thai-style peanut sauce is completely unnecessary. Skip it and save yourself 150 calories and 12 grams of sugar.
3. Asian sesame chicken salad
For whole salad: 400 calories, 20g fat (3.5 saturated fat, 0 trans fat), 520mg sodium, 25g carbs, 5g fiber, 5g sugar, 25g protein
The cilantro adds flavor to this salad, and the Asian sesame vinaigrette is actually one of the best sauces in Panera, at only 90 calories.
2. Mediterranean quinoa and almond salad
For whole salad: 460 calories, 36 g fat (5 saturated, 0 trans fat), 710 mg sodium, 29 g carbs, 8 g fiber, 4 g sugar, 19 g protein
To make it number 2, it's important to swap the ridiculously salty Greek sauce for a more sensible option like a reduced-fat balsamic vinaigrette. This way you save significant calories and fat. This salad has many good qualities, from aiding in weight lossQuinoato health-promoting nutrients, but that pesky, fat-filled Greek sauce that accompanies it is a death sentence for your waistline. But without that, this salad is a great, balanced vegetarian option. So opt for the reduced-fat lotion we've included here, or opt for a dash of lemon juice and healthy olive oil to garnish your salad; this will save you over 300mg of stomach-expanding sodium.
1. Classic with Chicken Salad
For whole salad: 300 calories, 13g fat (2.5g sat, 0 trans fat), 320mg sodium, 20g carbs, 3g fiber, 13g sugar, 25g protein
As it is, the classic chicken salad is the best option for those watching their weight. At just 300 calories and simple ingredients like chicken, tomatoes, cucumbers, and red onions, this option makes you feel full and satisfied without the extra calories or fat.
BONUS: Salads
We chose the following salads because they lack complete protein, making them unsuitable as a stand-alone meal. However, when paired with a protein-packed main course, they can potentially add a nutritious lunchtime punch.
3. Caesar salad
For whole salad: 300 calories, 25g fat (6g sat, 0 trans fat), 480mg sodium, 13g carbs, 2g fiber, 2g sugar, 8g protein
This simple salad only has three ingredients; Romaine lettuce, Asiago-Parmesan dressing, and Caesar. As always, we recommend gently touching the dressing.
2. Greek salad
For whole salad: 370 calories, 34 g fat (8 saturated, 0 trans fat), 1140 mg sodium, 11 g carbs, 4 g fiber, 4 g sugar, 6 g protein
Greek salad is full of wonderful and nutritious additions; unfortunately they are masked with the same caloric Greek dressing as their largest,chicken recipecousin. We suggest asking for a "light" salad dressing.
1. Classic Salad
For whole salad: 170 calories, 11g fat (1.5g sat, 0 trans fat), 140mg sodium, 18g carbs, 3g fiber, 13g sugar, 2g protein
This obvious choice is exactly what a salad should be: low in calories, full of fresh vegetables, and in line with your dietary goals.
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FAQs
Do you get more soup in a bowl or bread bowl at Panera? ›
If you love Panera bread bowls, you should know that you're getting just a cup of soup (eight ounces) inside your bowl of bread. A cup of soup is four ounces less than a bowl. If you want a full 12-ounce bowl of soup with your bread bowl, simply ask for the bread bowl to be empty with a separate bowl of soup.
What is half salad vs full at Panera? ›The full-size salad comes in at 650 calories, 38 grams fat, 1420 mg of sodium, 44 grams carbs, and 35 grams protein. Half-size versions of this tasty salad have 330 calories, 19 grams fat, 710 mg of sodium, 22 grams of carbs, and 18 grams of protein.
How many you pick two combinations at Panera? ›Panera's iconic You Pick 2 combination entrees allow guests to mix and match — from comforting and classic to bold and adventurous – into 465 combinations.
What is the new soup at Panera 2023? ›Panera bolsters its lineup of soups with the introduction of new Chicken Tikka Masala Soup for winter 2023. Chicken Tikka Masala Soup features a hearty blend of chicken, black lentils, butternut squash and kale in a curried tomato broth, finished with tamarind, coconut milk and classic Indian spices.
What is the new soup at Panera? ›Chicken Tikka Masala is a British Indian dish of marinated chicken pieces in a spiced sauce. Panera appears to have created a soup inspired by the dish.
What size bowl is best for soup? ›Soup bowls come in many different sizes, and we have recommendations from 18 up to 45 ounces. Brothy soups intended to be a main tend to fit more comfortably in bowls between 30 and 40 ounces, while most of our other recommendations are in the 20- to 30-ounce range for their versatility.
How big is the cup of soup from Panera? ›Panera Bread Broccoli Cheddar Soup, 16 oz Soup Cup.
How many people does a group soup from Panera feed? ›Tender pieces of white-meat chicken simmered in a rich, perfectly seasoned homestyle chicken bone broth with curly egg noodles, sliced carrots, celery and herbs. Serves 4.
What salads did Panera get rid of? ›Power Kale Caesar Salad
Sadly, Panera took it off the menu. Sure, there is still a chicken Caesar on the menu, but it just doesn't have the same, well, power as the kale version. Also missing from the menu? The spinach power salad.
Panera preps most of its fresh veggies on-site, with the exception of the salad/lettuces which come bagged. Bagged salads should be avoided unless you are washing them yourself at home or they are heated until steaming hot.
Is it Panera healthier than Chick Fil A? ›
Chick-fil-a is healthier to eat, because it has less calories in the meal that we have chosen. Sodium is bad for you because if you eat too much it can increse your chances of developing high blood pressure, and that leads to a incresed risk of heart disease, kidney disease and strokes.
How many times can I get a free drink from Panera? ›You can redeem one eligible beverage every two (2) hours and can get unlimited refills of that same beverage each day.
How many people does a Panera pastry ring serve? ›About This. Freshly baked, fluted ring with cherry and gourmet cream cheese filling and topped with streusel and icing. Serves 12.
How many servings are in a Panera group mac and cheese? ›Tender shell pasta in a blend of rich cheeses including our tangy aged white cheddar cheese sauce. Serves 4.
What is Panera New salad? ›Panera's chefs have created a refreshed and flavorful take on Caesar salad – Panera's overall top-selling salad offering—uniquely marrying crisp romaine tossed in Caesar dressing, with a drizzle of chipotle aioli and the crunch of blue corn tortilla strips.
Did Panera get rid of baked potato soup? ›One fateful day last month, Panera took their delicious baked potato soup off the menu — my go-to order since I was six.
What Panera soups were recalled? ›A batch of Panera Breads-branded ready-to-eat chicken tortilla soup was contaminated with fragments of gray safety gloves, prompting a recall by the manufacturer.
Is Panera Bread soup made from scratch? ›All of Panera's soups are made fresh at one location, and then frozen and shipped to their restaurants so they can have healthy ingredients without artificial additives.
What Panera had to change to make its menu clean? ›We had to create a new cheddar cheese and a new Dijon mustard with unpreserved vinegar instead of a preserved wine.
Did Panera get rid of the 10 vegetable soup? ›Discontinued Soup!
| Panera's ten vegetable soup vanished from their menu sometime in 2020. Gasp! But have no fear! Simply head to the grocery store, get your ingredients and create your own version…
Why do you tip soup bowls away? ›
Spooning it away from you allows any soup that is going to dribble off the spoon to end up back in the bowl on its short journey back across the bowl, instead of on your shirt, blouse, or lap. It definitely helps reduce spills!
Do you put a plate under a soup bowl? ›If you're serving soup, salad, and dinner, then you'll want the soup bowl atop the salad plate with the dinner plate at the bottom. To the left, place a folded napkin. The forks go atop that, salad fork to the leftmost because salad is served first.
How long is Panera soup good for? ›For soups sold in our bakery-cafes, freezing and then reheating is safe. Both the FDA and USDA recommend that consumers can store soups and stews in an airtight, clean container for up to 2-3 months in the freezer. We do not recommend storing our soups in the refrigerator.
Are Panera soup cups microwavable? ›Panera Creamy Tomato Soup delivers a bakery-cafe inspired favorite in a microwavable cup that you can take with you on-the-go.
How much soup do I need to feed 100 people? ›| FOOD | SERVE 25 | SERVE 100 |
|---|---|---|
| Soup | 5 quarts | 5 gallons |
| Side Dishes | ||
| Baked beans | 5 quarts | 5 gallons |
| Beets | 7–1/2 pounds | 30 pounds |
You will want about a cup per serving: a little more for a brothy soup, a little less for a hearty one. Use 8 cups for a large batch (about 6 to 8 servings), and freeze the leftovers for up to 2 months.
What is the difference between a bowl and a cup of soup? ›Soup bowls hold 8–12 ounces on average. Soup cups hold approximately 4 ounces.
What does Panera do with leftovers? ›That's why we donate our unsold baked goods to local non-profits at the end of the night through our Day-End Dough-Nation® program. We partner with over 3,300 charities nationwide, including food pantries, veteran services and youth shelters, to provide bread and bakery items to those in need and reduce food waste.
Why is there no ham at Panera? ›American bakery-cafe chain Panera Bread is removing meat from half of its menu. Panera is ditching animal products to make way for additional vegan options. In an interview with Business Insider, Panera CEO Niren Chaudhary said that the company plans to make at least 50 percent of its menu plant-based.
Who is Panera Bread's biggest competitor? ›- 1st. Chipotle. 3.8 / 5.
- 2nd. McDonald's. 3.7 / 5.
- 3rd. Starbucks. 3.7 / 5.
- 4th. Au Bon Pain. 3.4 / 5.
- 5th. Dine Brands Global. 3.4 / 5.
- 6th. Panera Bread. 2.8 / 5.
What does 100% clean mean Panera? ›
At Panera Bread, “Clean” describes food that does not contain the artificial preservatives, sweeteners, flavors, and colors from artificial sources on this “No No List”. You won't find any of these in our ingredient statements for our US bakery-cafe food menu and grocery products.
Does Panera use iceberg lettuce? ›Panera Bread uses Romaine lettuce and pickled purple onions but chopped ice berg lettuce and plain purple onion works just fine. Feel free to season the salad with salt and pepper but I think the dressing is loaded with tons of flavor alone.
Does Panera cook from scratch? ›10. All That Delicious Bread is Baked Fresh Daily. Panera employs over 6,000 bakers who make more than 250 million bagels and 50 million baguettes each year. Every night, fresh dough is delivered to all Panera locations from Fresh Dough Facilities across the country.
What is the number 1 healthiest fast-food restaurant? ›1. Chipotle. Some dietitian-approved choices you can find on Chipotle's menu include: Corn tacos.
What is the healthiest fast-food place in the world? ›Subway has established themselves as the go-to place for healthier fast food options. They have many lower calorie sub options available and their nutritional information is readily available.
Is water at Panera free? ›Our water is also free.
Can I use my own coffee cup at Panera? ›"Panera's coffee is all self-serve and reusable cups are welcome – guests can bring their own if they like – and the unlimited coffee subscription is for all sizes," Panera tells RIS.
Does Panera give free food to employees? ›Panera Perks:
Free Meals on shifts. Career Growth Opportunities. Paid vacation & holidays for full-time team members.
If you love Panera bread bowls, you should know that you're getting just a cup of soup (eight ounces) inside your bowl of bread. A cup of soup is four ounces less than a bowl.
Do Panera sandwiches come cut in half? ›The sandwiches are sliced into halves to give your group more choice and variety. The bags are labeled for convenience and provide sanitation plus maintain quality. The breads stay fresh, as do the contents of the sandwiches. The bags stay neat in the sandwich tray and make for a great presentation.
What kind of mayonnaise does Panera use? ›
The next time you visit Panera, you can be sure that you'll be getting a delicious and healthy meal – complete with the perfect mayonnaise to compliment each dish. It's not like it's anything new at other cafes; ours is Kraft mayonnaise.
How many servings is Panera group soup? ›Tender pieces of white-meat chicken simmered in a rich, perfectly seasoned homestyle chicken bone broth with curly egg noodles, sliced carrots, celery and herbs. Serves 4.
How many people does a Panera coffee tote serve? ›Brewed fresh, so please allow additional 15 min./tote to prepare your order. Serves 10. 120 fl oz per tote.
How many people does a half tray of mac and cheese feed? ›A half pan serves 10-12.
What soup did Panera Bread discontinued? ›A Reddit thread on discontinued Panera items called out the company for pulling the Sonoma Chicken Stew off the menu. For good reason, too. This creamy chicken-and-vegetable stew was a perfect way to warm up in the fall.
What is a warm bowl at Panera? ›Our Warm Grain Bowls are bowls full of hearty quinoa and long grain rice. Clean proteins and fresh veggies. Meet the new Baja bowl and Mediterranean bowl, available with chicken and without.
Does Panera have baked potato soup? ›Details. Panera Baked Potato Soup delivers a bakery-cafe inspired favorite in a microwavable cup that you can take with you on-the-go. Featuring homestyle cuts of russet potatoes, this packaged soup combines select seasonings with smoked uncured bacon in a rich cream sauce.
What happened to broccoli cheddar soup at Panera? ›Panera Just Rebranded Its Broccoli Cheddar Soup For Chrissy Teigen.
What's in the Panera Mediterranean bowl? ›About This. Cilantro lime brown rice and quinoa, arugula, grape tomatoes, Kalamata olives, cucumbers, hummus, lemon tahini dressing, feta and Greek yogurt.
What is in a Panera Baja bowl? ›Cilantro lime brown rice and quinoa, black bean and corn salsa, salsa verde, grape tomatoes, fresh avocado, feta and Greek yogurt.
Can you get half a bowl at Panera? ›
Now you can choose a half Warm Grain Bowl as part of your next You Pick Two®.
Did Panera get rid of 10 vegetable soup? ›Discontinued Soup!
| Panera's ten vegetable soup vanished from their menu sometime in 2020. Gasp! But have no fear! Simply head to the grocery store, get your ingredients and create your own version…
Look for our delicious grocery products in stores such as Kroger, Publix, Safeway, and more. Scroll to learn more, including where to buy your favorite Panera Soups and Chili, Mac & Cheeses, Salad Dressings, Coffee, Sliced Breads, and Artisan Breads and Rolls.
Is Panera at home soup the same? ›Our Panera at Home products are inspired by the recipes served in our bakery-cafes, but the recipes are not identical. While they're not the exact same, they let you enjoy the flavor profiles of your Panera favorites!
Why does Panera not serve ham? ›Why Does Panera Not Serve Ham Anymore? After consulting with its customers, the American bakery-cafe chain Panera Bread has decided to remove half of its sandwiches from its menu. Animal products will no longer be sold at Panera in order to accommodate more vegan options.