Panera has always felt like one of the healthier fast-food options. There are salads, grain bowls, soups, and sandwiches loaded with vegetables. Compared with the typical burger-and-fries menu, it seems like an easy place to grab a nutritious meal.
But a closer look at the nutrition information tells a more complicated story. Some of Panera’s salads have more calories than its sandwiches, and certain soups pack a surprising amount of sodium. Even meals that look healthy can be higher in saturated fat than you’d expect.
That doesn’t mean there aren’t good options. In fact, several menu items offer plenty of protein, fiber, and other nutrients. The key is knowing which ones deliver the most nutritional value.
We looked at Panera’s official nutrition guide to find some of the better choices.
1. Green Goddess Cobb Salad With Chicken
580 calories | 40g protein
If you’re looking for a satisfying lunch with plenty of protein, this is one of the strongest options on the menu.
The Green Goddess Cobb Salad combines chicken, eggs, avocado, and vegetables, giving you a mix of protein, produce, and fats that can help keep you full.
With 40 grams of protein in the whole salad, it’s particularly appealing for anyone trying to maintain muscle or get more protein into their day.
It isn’t necessarily a light salad, though. The avocado, bacon, eggs, and dressing contribute fat and calories. Still, it’s a substantial meal with more nutritional variety than many sandwiches.
2. Steel Cut Oatmeal With Strawberries, Pecans, and Cinnamon Crunch Topping
330 calories | 7g fiber | 8g protein
One of the better breakfast options at Panera isn’t a breakfast sandwich at all.
Steel-cut oats provide whole grains and soluble fiber, including beta-glucan, which has been shown to help lower LDL cholesterol as part of a healthy diet.
The strawberries add fruit, while the pecans contribute unsaturated fats. Together, they make this a more fiber-rich breakfast than many of the bagels and pastries on the menu.
With 7 grams of fiber, it’s also a meaningful contribution toward the daily fiber recommendation. The cinnamon crunch topping adds sugar, so it’s worth keeping that in mind.
3. Mediterranean Veggie Sandwich
520 calories | 18g protein
Panera’s Mediterranean Veggie Sandwich is a good option for anyone who wants a meatless lunch that still feels substantial.
It’s made with vegetables, hummus, feta, and bread, providing a combination of plant foods and protein.
The hummus contributes chickpeas, which offer fiber and plant-based protein, while the vegetables add variety.
One thing to watch is sodium, which can add up from the bread, cheese, and other ingredients. But if you’re looking for a vegetarian sandwich rather than another cheese-heavy option, this is a reasonable choice.
4. Homestyle Chicken Noodle Soup
180 calories | 14g protein per bowl
Chicken noodle soup might not sound like the most exciting choice, but Panera’s version has one advantage over several of its creamier soups: considerably less saturated fat.
A bowl provides 14 grams of protein and just 1.5 grams of saturated fat, compared with 31 grams of total fat in a bowl of Broccoli Cheddar Soup.
The biggest drawback is sodium. A bowl of chicken noodle soup contains a substantial amount, so it’s not necessarily the best choice for someone watching their salt intake.
It’s also fairly light as a complete meal. Pairing it with fruit or a vegetable-forward half sandwich can make lunch more satisfying.
5. Asian Sesame Chicken Salad
530 calories | 29g protein
If you want a salad with a little more flavor and crunch, the Asian Sesame Chicken Salad is another option worth considering.
The chicken provides a substantial amount of protein, while the greens add vegetables. The sesame dressing and crunchy toppings make it more interesting than a basic side salad.
It’s a good reminder that a salad doesn’t have to be the lowest-calorie item on the menu to be a worthwhile choice. Protein, vegetables, and overall meal satisfaction matter, too.
As with many restaurant salads, the dressing and toppings contribute a significant share of the calories, so you can adjust those based on your preferences.
6. Greek Yogurt With Berries
250 calories | 15g protein
For a quick breakfast or afternoon snack, Panera’s Greek Yogurt With Berries is one of the simpler choices.
Greek yogurt provides protein and calcium, two nutrients that are especially important for maintaining muscle and bone health as we age.
The berries add fruit, making it a more nutritionally useful choice than many sweet bakery items.
With 15 grams of protein, it’s also a convenient option when you want something quick that isn’t another pastry or bagel.
The Biggest Thing to Watch at Panera: Sodium
Panera’s menu has plenty of nutritious ingredients, but sodium is where some of the meals become less impressive.
For example, a bowl of Homestyle Chicken Noodle Soup contains roughly 1,700 milligrams of sodium, even though it’s relatively low in calories and saturated fat.
And many full sandwiches contain well over 1,000 milligrams of sodium.
For context, the American Heart Association recommends no more than 2,300 milligrams of sodium per day, with an ideal limit of 1,500 milligrams for most adults.
That means one restaurant meal can account for a large share of your daily sodium intake.
A few practical ways to keep it in check include choosing half portions when appropriate, skipping extra salty sides, and checking the nutrition information before combining soup with a sandwich.
So, Is Panera Actually Healthy?
It can be, but the healthier reputation doesn’t automatically apply to everything on the menu.
Some of the best choices are the ones that provide a meaningful amount of protein, fiber, whole grains, or vegetables. The Green Goddess Cobb Salad is particularly strong for protein, while the steel-cut oatmeal stands out for its fiber and whole grains.
The biggest takeaway is that a salad isn’t automatically healthier than a sandwich, and a soup isn’t necessarily a light choice just because it’s served in a bowl.
If you look beyond calories and consider protein, fiber, saturated fat, and sodium, Panera has several options that can make for a nutritious meal.
The post What to Order at Panera for More Protein, Fiber, and Nutrients appeared first on Clean Plates.
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