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Healthy Panera Bread options: what to order

The healthiest Panera Bread meals on the 2026 menu: most protein, fewest calories, least sodium. Picked for losing weight without skipping the drive-thru.

2026Freshest menu data

Checked Sep 29, 2026 All 118 meals

Most protein per calorie

Green Goddess Chicken Wrap

460cal

P 32 g · C 46 g · F 18 g

7.0 g of protein for every 100 calories.

Lightest meal with 20 g+ protein

Green Goddess Cobb Salad with Chicken - Half

290cal

P 20 g · C 15 g · F 17 g

290 calories and still 20 g of protein.

Best under 500 cal with 30 g+ protein

Turkey & Cheddar Wrap

460cal

P 32 g · C 38 g · F 22 g

32 g of protein in 460 calories.

Lowest sodium with 20 g+ protein

Egg & Cheese on Artisan Ciabatta

430cal

P 20 g · C 51 g · F 16 g

680 mg sodium, 30% of a day.

High protein, 30 g or more

36 meals, fewest calories first


Frontega Chicken WrapSandwiches	450	30 g	37 g	22 g	1,170 mg
Green Goddess Chicken WrapSalads	460	32 g	46 g	18 g	1,340 mg
Turkey & Cheddar WrapSandwiches	460	32 g	38 g	22 g	1,160 mg
Chicken Caesar WrapSalads · Chicken Caesar Wrap	480	32 g	41 g	22 g	1,510 mg
Steak & Wake on CiabattaBreakfast	520	32 g	53 g	20 g	1,000 mg
Chicken Pesto Ciabatta Dipper - Half 1/2 Sandwich + DipperSandwiches · Half	560	30 g	61 g	21 g	1,460 mg
Green Goddess Cobb Salad with Chicken - WholeSalads · Whole	580	40 g	30 g	34 g	1,980 mg
Asiago Bagel Stack Sandwich - Chicken RomaSandwiches	610	31 g	59 g	27 g	1,120 mg
Asiago Bagel Stack Sandwich - Spicy SteakSandwiches	630	39 g	62 g	26 g	1,480 mg
French Ciabatta Dipper - Half 1/2 Sandwich + DipperSandwiches · Half	640	34 g	61 g	30 g	1,720 mg
Caesar with Chicken Salad - WholeSalads · Whole	670	35 g	27 g	47 g	2,620 mg
Cranberry Walnut Chicken Salad on Country Rustic - WholeSandwiches · Whole	690	32 g	68 g	33 g	970 mg
Breakfast Asiago Bagel Stack - Farmhouse DuoBreakfast	730	34 g	58 g	40 g	1,520 mg
Toasted Caprese Focaccia - Whole 1sandwichSandwiches · Whole	740	30 g	97 g	27 g	1,480 mg
Greek Salad with Chicken - WholeSalads · Whole	760	30 g	22 g	62 g	2,630 mg
Homestyle Chicken Noodle Soup - Bread Bowl 1 bread bowl with soupSoups & Mac · Bread Bowl	770	30 g	150 g	5 g	2,380 mg
Harvest Medley Chicken Salad - Whole - No PecansSalads · No Pecans · Whole	780	32 g	81 g	36 g	2,100 mg
Ultimate Garden Steak Salad - WholeSalads · Whole	800	33 g	53 g	52 g	1,690 mg
Asiago Bagel Stack - Sausage & EggBreakfast	810	33 g	58 g	50 g	1,590 mg
Southwest Chicken Ranch Salad - WholeSalads · Whole	810	30 g	40 g	59 g	2,080 mg
Smokehouse BBQ Chicken on Artisan Ciabatta - WholeSandwiches · Whole	820	45 g	113 g	21 g	2,390 mg
Market Bowl - Sesame Ginger Chicken - Whole - No AlmondsMarket Bowls · No Almonds · Whole	840	36 g	82 g	40 g	3,160 mg
Turkey & Cheddar on Country Rustic Sourdough - WholeSandwiches · Whole	840	40 g	63 g	47 g	2,110 mg
Bacon Turkey Bravo® Sandwich on Tomato Basil - WholeSandwiches · Whole	860	47 g	80 g	39 g	2,430 mg
Toasted Frontega Chicken on Black Pepper Focaccia - WholeSandwiches · Whole	860	40 g	87 g	39 g	2,430 mg
Harvest Medley Chicken Salad - WholeSalads · Plain · Whole	880	34 g	83 g	47 g	2,100 mg
Three Cheese Lasagna Soup - Bread Bowl 1 Bread bowl with soupSoups & Mac · Bread Bowl	880	33 g	158 g	13 g	2,290 mg
Market Bowl - Sesame Ginger Chicken - WholeMarket Bowls · Plain · Whole	930	38 g	95 g	44 g	3,200 mg
Grilled Chicken & Avo BLT on Country Rustic Sourdough - WholeSandwiches · Whole	940	48 g	66 g	55 g	1,750 mg
Spicy Fiesta Chicken on Ciabatta - WholeSandwiches · Whole	940	51 g	112 g	32 g	1,970 mg
Mac & Cheese - Bowl AboutSoups & Mac · Bowl	980	32 g	68 g	64 g	2,300 mg
Chipotle Chicken Avo Melt on Black Pepper Focaccia Round - WholeSandwiches · Whole	1,000	43 g	90 g	52 g	2,550 mg
Chicken Bacon Rancher on Black Pepper Focaccia - WholeSandwiches · Whole	1,010	52 g	87 g	51 g	2,440 mg
Chicken Pesto Ciabatta Dipper - Whole 1 Sandwich + DipperSandwiches · Whole	1,010	59 g	114 g	35 g	2,570 mg
Bacon Mac & Cheese - Bowl AboutSoups & Mac · Bowl	1,050	36 g	68 g	71 g	2,620 mg
Market Bowl - Carnitas Elote - WholeMarket Bowls · Whole	1,100	44 g	86 g	63 g	2,650 mg

Under 400 calories

17 meals, most protein first


Green Goddess Cobb Salad with Chicken - HalfSalads · Half	290	20 g	15 g	17 g	990 mg
Three Cheese Lasagna Soup - BowlSoups & Mac · Bowl	360	19 g	33 g	17 g	1,460 mg
Caesar with Chicken Salad - HalfSalads · Half	340	18 g	14 g	23 g	1,310 mg
Frittata - Five Cheese & BaconBreakfast	300	17 g	9 g	22 g	1,120 mg
Cranberry Walnut Chicken Salad on Country Rustic - HalfSandwiches · Half	350	16 g	34 g	16 g	490 mg
Harvest Medley Chicken Salad - Half - No PecansSalads · No Pecans · Half	390	16 g	40 g	18 g	1,050 mg
Ultimate Garden Steak Salad - HalfSalads · Half	400	16 g	26 g	26 g	840 mg
Asian Sesame Chicken - HalfSalads · Plain · Half	260	15 g	17 g	15 g	950 mg
Frittata - Broccoli CheddarBreakfast	280	15 g	11 g	19 g	1,090 mg
Toasted Caprese Focaccia - HalfSandwiches · Half	370	15 g	48 g	13 g	740 mg
Greek Salad with Chicken - HalfSalads · Half	380	15 g	11 g	31 g	1,320 mg
Southwest Chicken Ranch Salad - HalfSalads · Half	400	15 g	20 g	30 g	1,040 mg
Fuji Apple Chicken Salad - HalfSalads · Half	350	14 g	24 g	22 g	890 mg
Fuji Apple Chicken Salad without pecans - HalfSalads · Half	300	13 g	23 g	17 g	890 mg
Tuna Salad on Country Rustic Sourdough - HalfSandwiches · Half	300	12 g	30 g	14 g	600 mg
Ranch Parm BLT Salad- HalfSalads · Half	380	12 g	14 g	31 g	950 mg
Tomato Basil BLT on Tomato Basil Miche - HalfSandwiches · Half	390	12 g	35 g	22 g	780 mg

Eat at Panera Bread. Still lose weight.

At Panera Bread, the Asian Sesame Chicken - Half is 260 calories and the Market Bowl - Carnitas Elote - Whole is 1,100. MenuTrim builds your personal plan and shows which one fits today.

Daily calories for your goalFrom your weight, goal weight and pace.
A protein target and a per-meal limitSo one meal out doesn't take the whole day.
The date you'll reach your goalAn estimate from your pace, updated as you log.
Panera Bread orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.

Questions

What is the healthiest thing to order at Panera Bread?

By protein per calorie it is the Green Goddess Chicken Wrap: 460 calories with 32 g of protein. Healthy depends on your goal, so the picks above cover the lightest meal, the most protein and the lowest sodium.

What is the highest-protein meal at Panera Bread?

The Chicken Pesto Ciabatta Dipper - Whole 1 Sandwich + Dipper has 59 g of protein and 1,010 calories.

Which Panera Bread meals are under 400 calories?

Green Goddess Cobb Salad with Chicken - Half (290 cal), Three Cheese Lasagna Soup - Bowl (360 cal), Caesar with Chicken Salad - Half (340 cal), Frittata - Five Cheese & Bacon (300 cal), Cranberry Walnut Chicken Salad on Country Rustic - Half (350 cal).

What is the highest-calorie meal at Panera Bread?

The Market Bowl - Carnitas Elote - Whole at 1,100 calories, 63 g of fat and 2,650 mg of sodium.