By Dr. Dave Patel · Published January 8, 2026 · 9 min read
Panera Bread nutrition facts are publicly available, but finding the lowest-calorie options within a 100+ item menu takes time most people don't have at the counter. A 2020 study in the American Journal of Preventive Medicine found that restaurant meals account for nearly one in five calories consumed by U.S. adults — and most people underestimate restaurant portions by 30 to 50 percent. Panera is a better option than most fast-food chains, but the calorie range across its menu is enormous: a cup of soup can run 100 calories while a large smoothie tops 500.
This guide breaks down the exact calorie and macro data — drawn from the official Panera Bread Nutrition Guide (2026) — so you can order confidently. For a full picture of how restaurant meals fit your daily budget, see our guide on how many calories you should eat per day.
⚠️ Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. If you are managing diabetes, heart disease, or another condition, consult a registered dietitian before making significant dietary changes.
How to Read Panera's Nutrition Data
Panera lists nutrition by portion size — a cup versus a bowl, or a half versus a full serving. Always check which size you're ordering; swapping a half salad to a full almost always doubles the calories.
Three rules that save the most calories at Panera:
- Order dressing on the side. Full-fat dressings add 150–250 calories when poured from the standard ladle. Dipping uses a fraction.
- Swap the baguette for an apple. The side baguette adds up to 180 calories; a fresh fruit cup adds just 60.
- Size your soup down. A bowl of Cream of Chicken & Wild Rice is 260 calories; a cup is 180 — the same flavor for 31% fewer calories.
If you want to track exactly how your Panera order fits your daily macros, Caloria lets you log any restaurant meal by photo — no manual entry needed.
Lowest-Calorie Soups at Panera Bread
Soups are Panera's strongest category for calorie control. The broth-based options are especially lean, delivering protein and fiber without the cream-driven calorie load of the richer options.
| Soup | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Ten Vegetable Soup | Cup | 100 kcal | 5g | 15g | 2g |
| Homestyle Chicken Noodle | Cup | 140 kcal | 10g | 16g | 3g |
| Southwest Chicken Tortilla | Cup | 150 kcal | 9g | 19g | 5g |
| Turkey Chili | Cup | 200 kcal | 14g | 22g | 7g |
| Cream of Chicken & Wild Rice | Cup | 180 kcal | 7g | 20g | 10g |
Data sourced from the Panera Bread Nutrition Guide, effective January 2026.
The Ten Vegetable Soup is the standout: 100 calories per cup, 5g of protein, and 15g of carbs — the lowest calorie count of any hot item on the menu. It pairs well with any half salad for a You Pick Two combination that stays under 300 calories.
One important caveat: Panera soups are high in sodium. The Ten Vegetable Soup contains roughly 690 mg per cup — about 30% of the daily 2,300 mg limit recommended by the USDA Dietary Guidelines for Americans. If you are monitoring sodium for blood pressure or heart health, factor this in.
Low-Calorie Salads at Panera Bread
Half portions are the key to keeping salads light. Ordering a half instead of a full portion roughly halves the calories and allows you to combine it with a cup of soup in the You Pick Two format.
| Salad | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Strawberry Poppyseed with Chicken | Half | 170 kcal | 13g | 18g | 7g |
| Greek Salad | Half | 200 kcal | 4g | 8g | 18g |
| Asian Sesame with Chicken | Half | 210 kcal | 14g | 13g | 11g |
| Caesar Salad | Half | 220 kcal | 16g | 10g | 14g |
| Green Goddess Cobb with Chicken | Half | 250 kcal | 19g | 13g | 14g |
| Fuji Apple Chicken Salad | Half | 280 kcal | 15g | 18g | 17g |
The Strawberry Poppyseed Salad with Chicken is the lowest-calorie salad option at 170 calories per half and delivers a solid 13g of protein. Note that this salad is seasonal — it typically returns in spring and summer. Year-round, the Greek Salad or Asian Sesame are reliable alternatives.
Customization tip: The Fuji Apple Chicken Salad drops from 280 to about 200 calories if you skip the candied pecans. Asking for dressing on the side saves another 80–120 calories across any salad.
Lower-Calorie Sandwiches and Flatbreads
Sandwiches are the most calorie-dense category at Panera — a whole sandwich often runs 600–900 calories. Half portions and flatbreads are the smarter path.
| Item | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Mediterranean Veggie Sandwich | Half | 290 kcal | 11g | 51g | 4g |
| Deli Ham Sandwich | Half | 290 kcal | 17g | 39g | 8g |
| Roasted Turkey Cranberry Flatbread | Full | 310 kcal | 11g | 45g | 9g |
| Turkey & Cheddar Sandwich | Half | 390 kcal | 21g | 38g | 7g |
| Frontega Chicken Panini | Half | 390 kcal | 23g | 40g | 5g |
For the lowest-calorie sandwich option, the Mediterranean Veggie and Deli Ham are tied at 290 calories per half — both well under 300. If you prefer something with more protein and are willing to spend 100 extra calories, the Turkey & Cheddar half (390 calories, 21g protein) is a good trade. Understanding how these numbers fit your goals is easier with a clear picture of your daily calorie target — our calorie deficit guide covers how to set a sustainable daily budget.
Low-Calorie Breakfast Options at Panera
Panera's breakfast menu has a wide range — from 60-calorie fruit cups to 700-calorie pastry combos. Here are the smartest choices if you're eating there before a workday.
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fresh Fruit Cup | 60 kcal | 1g | 15g | 0g |
| Greek Yogurt Parfait | 270 kcal | 14g | 38g | 5g |
| Garden Avocado & Egg White Sandwich | 340 kcal | 19g | 36g | 14g |
| Steel Cut Oatmeal (plain) | 280 kcal | 7g | 50g | 4g |
| Power Breakfast Bowl with Roasted Turkey | 190 kcal | 25g | 7g | 7g |
The Power Breakfast Bowl with Roasted Turkey is a standout across the entire menu — 190 calories with 25g of protein and only 7g of carbs makes it ideal for people following a lower-carb approach or simply trying to maximize satiety early in the day. It rarely shows up in mainstream "healthy Panera" roundups, which makes it one of the most underrated items they offer.
Best "You Pick Two" Combos Under 400 Calories
The You Pick Two format (one half-portion + one soup or salad) is Panera's most flexible way to build a balanced, lower-calorie meal. Here are five combinations that keep the total under 400 calories:
Smart You Pick Two Combinations
- Cup Ten Vegetable Soup + Half Greek Salad — 300 calories, 9g protein
- Cup Chicken Noodle Soup + Half Strawberry Poppyseed Salad — 310 calories, 23g protein
- Cup Southwest Chicken Tortilla Soup + Half Mediterranean Veggie Sandwich — 440 calories, 20g protein
- Cup Turkey Chili + Half Asian Sesame Salad — 410 calories, 24g protein
- Cup Ten Vegetable Soup + Half Deli Ham Sandwich — 390 calories, 22g protein
These combinations put you between 300–440 calories for a full two-item meal — leaving room in your daily budget for snacks and a satisfying dinner. For more ideas on building meals within a calorie target, see our list of calorie deficit meals under 500 calories.
Power Menu: Panera's Hidden Low-Calorie Gems
Panera's Power Menu items don't always appear on the standard digital menu but can be requested at most locations. They were designed for higher-protein, lower-carb ordering and are worth knowing about.
- Power Breakfast Bowl with Roasted Turkey — 190 calories, 25g protein, 7g carbs
- Power Steak Lettuce Wraps — 280 calories, 28g protein, 7g carbs
- Power Mediterranean Chicken Bowl — approximately 360 calories, 30g protein, 30g carbs
These items have the best protein-to-calorie ratios on the Panera menu. If your goal is staying full while eating light, these outperform most items on the standard menu. For a general framework on interpreting restaurant nutrition data, our guide to reading nutrition labels explains how to decode serving sizes and % Daily Values.
What to Avoid at Panera Bread
Not everything on the menu is a smart choice for calorie-conscious diners. These categories add calories quietly and quickly.
⚠️ High-Calorie Traps to Avoid
Creamy soups in bowl size — A bowl of Broccoli Cheddar Soup runs 370–450 calories and over 1,000 mg of sodium. The bowl is nearly double the cup portion.
Signature lemonades and smoothies — Panera's Mango Smoothie tops 500 calories. The Charged Lemonade clocks 390 calories in a large. Stick to water, iced tea (0–10 calories), or black coffee.
Pastries and bagels — A Bear Claw pastry is 530 calories; a plain Asiago bagel is 310 calories. These add little protein relative to the calorie cost.
Full salads with full dressing — A full Fuji Apple Chicken Salad with dressing can exceed 600 calories. Always order half portions or dressing on the side.
Sodium is worth monitoring across all Panera orders. Even relatively light meals can hit 1,200–1,500 mg of sodium — more than half the daily recommended limit — due to the seasoning in soups, dressings, and breads. If sodium is a concern, choosing broth-based soups, skipping the baguette side, and requesting unsalted dressings keeps things more manageable.
Track Your Panera Order Accurately
Knowing Panera Bread nutrition facts is one thing — tracking your full day accurately is another. Restaurant meals are where most food logs fall apart, because portion sizes vary and customizations don't always match standard database entries.
Download Caloria and photograph your Panera meal to get an instant calorie and macro breakdown:
Frequently Asked Questions
What is the lowest calorie item at Panera Bread?
The Ten Vegetable Soup (cup) is Panera's lowest-calorie hot dish at 100 calories. For a side, the fresh fruit cup delivers just 60 calories, and a pickle spear is approximately 5 calories. The Power Breakfast Bowl with Roasted Turkey is the most calorie-efficient protein option on the menu at 190 calories and 25g of protein.
Is Panera Bread healthy for weight loss?
Panera can fit into a weight-loss plan when you focus on broth-based soups, half salads with dressing on the side, and Power Menu items. The pitfalls are large-format items — full salads, creamy soups in bowl portions, sweetened beverages, and pastries — which can push a single meal well above 600 calories. Strategic ordering makes a significant difference.
What should I order at Panera Bread to lose weight?
The highest-protein, lowest-calorie combinations include the Power Breakfast Bowl with Roasted Turkey (190 calories, 25g protein), a cup of Ten Vegetable Soup paired with a half Strawberry Poppyseed Salad (270 calories), and Power Steak Lettuce Wraps (280 calories, 28g protein). Always ask for dressing on the side and swap the baguette for a fruit cup.
Does Panera Bread have low-carb options?
Yes. Power Menu items are the best: the Power Breakfast Bowl (7g carbs), Power Steak Lettuce Wraps (7g carbs), and the Green Goddess Cobb Salad without croutons (approximately 13g carbs) give you high protein with minimal carbohydrate impact. Most soups and full sandwiches run 30–55g of carbs per serving and are less suitable for a strict low-carb approach.
How many calories are in Panera's You Pick Two?
The You Pick Two range is wide. The lightest combination — cup of Ten Vegetable Soup plus a half Greek Salad — totals approximately 300 calories. The heaviest common combinations (bowl of Broccoli Cheddar plus a full salad) exceed 800 calories. Sticking to cup-sized soups and half portions keeps You Pick Two between 300 and 450 calories for most pairings.