What are the best high-protein options at Panera?

The best high-protein options include the Chipotle Chicken Avocado Melt (52g protein), Steak & White Cheddar Sandwich (44g protein), and Greek Salad with Chicken (36g protein). Their soups are generally lower in protein, so pair them with a protein-rich salad or sandwich.

What should I avoid at Panera when counting macros?

Avoid bread bowls (adds 600+ calories), pastries and baked goods, mac and cheese (980 calories), and creamy soups in large sizes. Also watch out for high-calorie dressings that can add 200+ calories to salads.

How many calories are in Panera's broccoli cheddar soup?

A cup of Panera's Broccoli Cheddar Soup has 240 calories with 10g protein, 16g carbs, and 16g fat. A bowl has 360 calories. Adding a bread bowl adds approximately 600 calories.

Is Panera good for weight loss?

Yes, Panera can be great for weight loss if you order strategically. Choose broth-based soups, salads with grilled chicken (dressing on the side), and half portions. Their 'You Pick Two' option lets you control portions while getting variety.

What's the lowest calorie meal at Panera?

The lowest calorie filling meal is the Mediterranean Bowl with chicken at 520 calories and 34g protein. For lighter options, pair a cup of Ten Vegetable Soup (100 calories) with a half Greek Salad for under 300 calories total.

Can I eat at Panera on keto?

Yes, but options are limited. Best keto choices include salads without croutons (Green Goddess Cobb, Greek Salad), any protein added to a salad, and eggs from breakfast. Avoid all bread, soups with flour, and most sandwiches.

Does Panera have low-carb bread options?

Panera does not currently offer low-carb bread alternatives. For lower carbs, order sandwiches as salads, skip the bread bowl, or choose the Power Bowls which use grains rather than bread.

How does Panera's You Pick Two work for macros?

You Pick Two lets you choose two half-portions from sandwiches, salads, or soups, plus a side. This is great for portion control - you get variety while keeping calories in check. Best combos pair a half sandwich with a cup of soup, typically 500-700 calories total.

What is the healthiest soup at Panera?

The healthiest soups at Panera are Ten Vegetable Soup (100 calories, 4g protein per cup) and Chicken Noodle Soup (110 calories, 9g protein per cup). Both are broth-based and low-calorie. Avoid cream-based soups like Broccoli Cheddar for lower calories.

Are Panera salads actually healthy?

Panera salads can be very healthy if ordered right. The base salads are nutritious, but calories add up with dressings (90-230 calories each), croutons, and toppings. Order dressing on the side, skip croutons, and add grilled chicken for a balanced, high-protein meal under 600 calories.

Panera Bread Macros: Complete Nutrition Guide for Every Menu Item

Name: Panera
Price range: $$

Panera Bread positions itself as a healthier fast-casual option, and for macro trackers, it can live up to that promise—if you know what to order. With transparent nutrition info, customizable bowls, and plenty of protein options, Panera works well for everything from cutting to maintenance.

However, the bakery section and bread bowls can turn a “healthy” lunch into a calorie disaster. This guide breaks down every Panera menu item so you can build meals that actually fit your macros.

Why Panera Works for Macro Tracking

Transparent nutrition – Full macros available online and in-app
Customization friendly – Easy to modify salads, bowls, and sandwiches
Portion control – “You Pick Two” lets you mix half portions
Protein options – Chicken, steak, and egg options across the menu
Broth-based soups – Lower calorie options available

Panera Sandwiches Macros

Sandwich (Whole)	Calories	Protein (g)	Carbs (g)	Fat (g)
Chipotle Chicken Avocado Melt	830	52	62	43
Steak & White Cheddar	820	44	69	39
Napa Almond Chicken Salad	690	26	55	40
Toasted Frontega Chicken	870	46	68	45
Bacon Turkey Bravo	730	42	62	33
Mediterranean Veggie	600	18	75	26
Classic Grilled Cheese	560	18	53	30
Roasted Turkey & Avocado BLT	640	37	56	30
Signature Take Chicken Sandwich	720	40	66	32
Tuna Salad Sandwich	720	26	55	44

Best protein-to-calorie: Steak & White Cheddar (44g protein per whole) Best for cutting: Half sandwich options (see below)

Half Sandwich Macros

Half Sandwich	Calories	Protein (g)	Carbs (g)	Fat (g)
Chipotle Chicken Avocado Melt	415	26	31	22
Steak & White Cheddar	410	22	35	20
Bacon Turkey Bravo	365	21	31	17
Roasted Turkey & Avocado BLT	320	19	28	15

Pro tip: Order a half sandwich with a cup of soup or side salad through “You Pick Two” for better macro distribution.

Panera Soups Macros

Soup (Cup/Bowl)	Calories	Protein (g)	Carbs (g)	Fat (g)
Broccoli Cheddar (Cup)	240	10	16	16
Broccoli Cheddar (Bowl)	360	15	24	24
Creamy Tomato (Cup)	200	4	24	10
Creamy Tomato (Bowl)	300	6	36	15
Chicken Noodle (Cup)	110	9	11	3
Chicken Noodle (Bowl)	160	14	16	5
Ten Vegetable (Cup)	100	4	17	2
Ten Vegetable (Bowl)	150	6	26	3
Turkey Chili (Cup)	210	18	23	5
Turkey Chili (Bowl)	310	27	34	7
Autumn Squash (Cup)	170	3	28	6
Cream of Chicken & Wild Rice (Cup)	250	9	21	15
Baked Potato Soup (Cup)	260	6	21	17

Best for macros: Turkey Chili (18g protein per cup, only 210 cal) Best low-calorie: Ten Vegetable Soup (100 cal per cup) Skip: Bread bowl adds ~600 calories

Panera Salads Macros

Salad (Full)	Calories	Protein (g)	Carbs (g)	Fat (g)
Green Goddess Cobb with Chicken	530	41	21	32
Southwest Chile Lime Ranch Salad with Chicken	650	38	44	38
Greek Salad with Chicken	550	36	19	38
Fuji Apple Salad with Chicken	570	32	48	28
Caesar Salad with Chicken	530	36	25	33
Asian Sesame Salad with Chicken	440	33	31	21
Mediterranean Bowl with Chicken	520	34	52	20
Strawberry Poppyseed Salad with Chicken	350	30	24	15

Best overall: Green Goddess Cobb (41g protein, 530 cal) Best protein-to-calorie: Strawberry Poppyseed with Chicken (30g protein, 350 cal)

Salad Dressings Macros

Dressing	Calories	Protein (g)	Carbs (g)	Fat (g)
Green Goddess	150	1	3	15
Caesar	170	2	2	17
Asian Sesame Vinaigrette	90	0	10	5
Greek	230	0	2	25
Chile Lime Rojo Ranch	140	1	3	14
White Balsamic Apple Vinaigrette	160	0	15	11

Best low-calorie: Asian Sesame Vinaigrette (90 cal) Pro tip: Always get dressing on the side and use half

Panera Breakfast Macros

Breakfast Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Bacon, Egg & Cheese on Brioche	520	26	36	30
Sausage, Egg & Cheese on Brioche	590	24	37	38
Avocado, Egg White & Spinach	400	17	38	20
Chipotle Chicken, Scrambled Egg & Avocado Wrap	660	36	51	35
Steel Cut Oatmeal with Strawberries & Pecans	360	9	52	13
Greek Yogurt with Mixed Berries	250	15	38	4
Egg & Cheese on Ciabatta	430	21	38	21

Best breakfast for macros: Bacon, Egg & Cheese on Brioche (26g protein) Best low-calorie: Greek Yogurt with Mixed Berries (250 cal)

Panera Mac & Cheese and Pasta Macros

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Mac & Cheese (Small)	490	17	44	27
Mac & Cheese (Large)	980	35	87	55
Broccoli Cheddar Mac	520	18	49	28
Baja Mac & Cheese	540	19	48	30

Warning: Mac & cheese is extremely calorie-dense. A large has nearly 1,000 calories.

Panera Bakery Macros

Bakery Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Chocolate Chip Cookie	390	4	52	18
Kitchen Sink Cookie	800	10	92	44
Blueberry Muffin	450	6	68	17
Cinnamon Crumb Coffee Cake	470	6	63	22
Bear Claw	540	9	57	31
Chocolate Croissant	440	7	46	25
Cheese Danish	460	9	45	27
Baguette	180	7	36	1

Pro tip: Skip the bakery section entirely when cutting. A single Kitchen Sink Cookie has 800 calories.

Best Panera Orders by Goal

Best High-Protein Panera Order

Power Lunch

Green Goddess Cobb Salad with Chicken
Cup of Turkey Chili

Macros: 740 calories | 59g protein | 44g carbs | 37g fat

Best Low-Calorie Panera Order (Under 500 Cal)

Light & Lean

Strawberry Poppyseed Salad with Chicken (dressing on side, use half)
Cup of Ten Vegetable Soup

Macros: 450 calories | 34g protein | 41g carbs | 16g fat

Best Keto Panera Order

Low-Carb Lunch

Greek Salad with Chicken (no pita chips)
Dressing on side

Macros: ~400 calories | 36g protein | 12g carbs | 25g fat

Best Balanced “You Pick Two”

Smart Combo

Half Roasted Turkey & Avocado BLT
Cup of Chicken Noodle Soup
Apple

Macros: 510 calories | 30g protein | 54g carbs | 18g fat

How to Customize Your Panera Order

To Maximize Protein:

Add chicken to any salad (+180 cal, +27g protein)
Choose turkey chili – Best protein-to-calorie soup
Order sandwiches with double meat (extra charge)
Greek yogurt parfait as a protein-rich side

To Minimize Calories:

Skip the bread bowl – Saves 600 calories
Get dressing on the side – Use half, save 75-100 calories
Choose cup over bowl for soups – Automatic portion control
“You Pick Two” with smart choices keeps calories reasonable
Swap chips for apple – Saves 170 calories

To Reduce Carbs:

Salads without croutons – Ask them to hold them
Skip the baguette that comes with soups
Mediterranean Bowl without grains
Avoid bread bowls (they’re delicious but carb bombs)

To Make It More Filling:

Add avocado to salads – Healthy fats for satiety
Pair soup with salad – Volume eating
Turkey chili is the most filling soup option
Choose whole grain bread when available – More fiber

Complete Panera Meal Combinations

Meal	Calories	Protein	Carbs	Fat
Green Goddess Cobb + Cup Turkey Chili	740	59g	44g	37g
Half Steak & Cheddar + Cup Chicken Noodle	520	31g	46g	23g
Mediterranean Bowl + Greek Yogurt	770	49g	90g	24g
Strawberry Poppyseed Salad + Baguette	530	37g	60g	16g
Caesar Salad + Cup Ten Vegetable Soup	630	40g	42g	35g
Asian Sesame Salad + Cup Creamy Tomato	640	37g	55g	31g

Panera “You Pick Two” Strategy

The “You Pick Two” option is perfect for macro tracking because it automatically controls portions. You get:

Half sandwich, half salad, or cup of soup (pick two)
Side options: apple, baguette, or chips

Best “You Pick Two” combos for macros:

Combo	Calories	Protein	Carbs	Fat
Half Turkey BLT + Cup Turkey Chili + Apple	610	39g	67g	17g
Half Chipotle Chicken + Greek Salad (half) + Apple	580	35g	51g	27g
Cup Chicken Noodle + Half Caesar Salad + Apple	450	27g	45g	19g

Hidden Calorie Traps at Panera

Watch out for these menu items that seem healthier than they are:

Bread bowls – Add 600+ calories to any soup
Kitchen Sink Cookie – 800 calories in one cookie
Mac & Cheese (Large) – 980 calories
Frontega Chicken Panini – 870 calories
Full-size salad dressings – Can add 200+ calories
Pastries – Most are 400-500+ calories
Specialty drinks – Frozen lemonades can hit 300+ calories

Panera vs Other Fast Casual Options

Wondering how Panera stacks up? Here’s a comparison of similar “healthy” items:

Restaurant	Similar Item	Calories	Protein
Panera	Chipotle Chicken Sandwich	830	52g
Chipotle	Chicken Burrito	1,045	55g
Subway	Chicken Teriyaki Sub	530	31g

Panera falls in the middle – more calories than Subway but better protein ratios and more variety than most fast casual options.

The Bottom Line

Panera Bread can be an excellent choice for macro tracking when you order strategically. The key is avoiding the obvious traps (bread bowls, bakery items, large mac & cheese) and building meals around their protein-rich salads and soups.

Key takeaways:

Turkey Chili is the MVP soup (18g protein, 210 calories per cup)
Green Goddess Cobb with Chicken is the best salad (41g protein)
“You Pick Two” is your friend for portion control
Skip bread bowls – They add 600 empty calories
Dressing on the side – Always
Bakery is dangerous – Cookies can hit 800 calories

Whether you’re counting macros for weight loss or following a flexible dieting approach, Panera offers enough variety to fit almost any macro goal. Just stick to the protein-rich options, watch the portion sizes, and walk past the cookie display.

Ready to calculate exactly how a Panera meal fits your macros? Try our free macro calculator to set your daily targets.

Looking for other macro-friendly restaurant options? Check out our guides to Chipotle macros, Chick-fil-A macros, and Subway macros.

Note: Menu items and nutrition info may vary by location. Verify with the restaurant for current data.