16 Healthiest Items at Panera Bread in 2026

If you’re looking for the healthiest items at Panera Bread, you’ll find plenty to choose from. However, with such an extensive menu, it can be challenging to determine which items best align with your health goals. 

Given that sources like Medical News Today have been highlighting the negative short and long-term health risks associated with fast food consumption, consumers are increasingly seeking healthier alternatives when eating out. Panera, known for its seemingly lighter options like salads and sandwiches, has become a popular choice for those aiming to make better food decisions.

So, what are the best orders for healthy eating at Panera? To help you make informed decisions, we’ve compiled a list of the 16 healthiest Panera items.

Whether you prefer vegetarian dishes, lean meats or low-calorie options, you’ll find something to suit your dietary needs and preferences at this convenient fast-casual chain.

 Jump to Section

• The 16 Healthiest Panera Items
  • Green Goddess Chicken Cobb Salad
  • Mediterranean Greens With Grains 
  • Southwest Chicken Ranch Salad
  • Balsamic Chicken Greens With Grains
  • Fuji Apple Chicken Salad
  • Strawberry Poppyseed Chicken Salad
  • Autumn Squash Soup
  • Hearty Fireside Chili
  • Grilled Chicken and Avocado BLT Sandwich
  • Tuna Salad Sandwich
  • Turkey and Cheddar Sandwich
  • Mediterranean Veggie Sandwich
  • Chipotle Chicken, Egg and Avocado Sandwich
  • Garden Avocado and Egg Whites on a Multigrain Bagel Flat
  • Steel-Cut Oatmeal
  • Greek Yogurt With Mixed Berries Parfait
• Is Panera Healthy?
• How To Order Healthy at Panera
• Learn To Cook Healthy Dishes at Home

The 16 Healthiest Panera Items

1. Green Goddess Chicken Cobb Salad

It's not surprising that salads are some of the healthiest items at Panera, and the Green Goddess Chicken Cobb Salad is one of the most popular orders. 

This vibrant salad features a mix of fresh greens topped with grilled chicken, diced applewood smoked bacon, hard-boiled eggs, avocado and tomatoes, all garnished with a creamy Green Goddess dressing.

The combination of lean protein from the chicken, healthy fats from the avocado and nutrient-dense vegetables makes this salad a balanced, energizing option.

To make it even healthier, you can request the dressing on the side, allowing you to control calorie content and fat. You may also want to omit the bacon, depending on your exact health goals. 

Compared to other menu items, the Green Goddess Chicken Cobb Salad offers a balanced mix of macronutrients and is lower in refined carbohydrates than Panera's sandwiches. 

Nutrition Notes

It's important to highlight that this salad, as it comes, provides 100% of your daily cholesterol. If you eat plant-based food the rest of the day, ordering this salad for lunch or dinner should be fine. You can also limit cholesterol by removing or halving the portions of chicken, bacon and/or eggs. 

This Panera salad also provides almost half the recommended daily sodium intake of 2,300 milligrams. This can be lowered by removing the bacon and using a smaller amount of dressing. Again, if you limit sodium in other meals to avoid exceeding 2,300 milligrams per day, this healthier Panera salad can fit into a balanced diet.

If following a low-cholesterol or low-sodium diet, it may be best to skip this option in our guide to the healthiest food at Panera Bread.

Customization Options

• Ask for dressing on the side and use a smaller portion to minimize calories, saturated fat and sodium.
• Omit bacon to lower saturated fat, sodium and cholesterol. 
• Pair the salad with an apple instead of a baguette.
• Replace chicken with hummus and omit the bacon for a vegetarian version. 

Green Goddess Chicken Cobb Salad Nutritional Info

• Calories: 500
• Total Fat: 28 grams (36% DV)
• Saturated Fat: 6 grams (30% DV)
• Sodium: 1,100 milligrams (48% DV)
• Cholesterol: 300 milligrams (100% DV)
• Total Carbs: 23 grams (10% DV)
• Fiber: 7 grams (25% DV)
• Total Sugar: 10 grams
• Protein: 40 grams

2. Mediterranean Greens With Grains 

Another tasty and healthy salad from Panera, Mediterranean Greens With Grains is a flavorful and nutritious vegetarian option. This healthy item at Panera can also be made vegan by removing the feta cheese. 

As it comes, this bowl features a vibrant mix of fresh ingredients, including mixed greens, a farro and rice blend, feta and hummus. Additional veggies include zesty sweet peppers, sliced cucumbers and red onions.

It’s all topped with a delicious shawarma seasoning, which can be served on the side, and you can also get a grilled chicken version for additional protein.

You can opt for extra toppings as well, such as avocado or more vegetables, to enhance its nutritional value even further. This healthy item at Panera is not only full of nutrients but is also quite low in calories, making it one of the best low-calorie items at Panera Bread for those who limit meat consumption. 

Nutrition Notes

The feta and dressing used in this salad at Panera combine to provide 50% of your daily fat intake. If eating this salad for lunch or dinner, this shouldn't be a concern, but ensure you keep an eye on fat intake for the rest of the day if this is of concern.

The vegetarian version may also be a little low in protein for some, so adding some extra hummus or consuming meals higher in protein during the rest of the day is recommended.

If going for the chicken version, note that the chicken at Panera Bread is seasoned with salt, and the addition of chicken alone increases sodium by almost 500 milligrams.

Cholesterol also jumps from 15 milligrams to 110 milligrams, but this is still only 37% of your daily recommended cholesterol intake. A benefit of adding chicken is that the protein content of this healthy Panera salad increases by 24 grams for a total of 35 grams. 

A Note on Panera Feta: While it's always best to check ingredient details at your local Panera, the official website lists "microbial [and] animal enzymes" as ingredients in the feta cheese, which will not be suitable for many vegetarians. 

Customizations

• If you want to increase protein (and eat meat) without adding too much sodium, ask for a half portion of chicken to be added.
• Request dressing on the side to control calories, sodium and saturated fat.
• Omit the shawarma seasoning or ask for it on the side to control sodium. 
• Switch the feta for some extra hummus to make a healthy salad at Panera that's vegan. 

Mediterranean Greens With Grains Nutritional Info

• Calories: 540
• Total Fat: 39 grams (50% DV)
• Saturated Fat: 7 grams (35% DV)
• Sodium: 820 milligrams (26% DV)
• Cholesterol: 15 milligrams (5% DV)
• Total Carbs: 41 grams (18% DV)
• Fiber: 7 grams (25% DV)
• Total Sugar: 6 grams
• Protein: 11 grams

Mediterranean Chicken Greens With Grains Nutritional Info

• Calories: 670
• Total Fat: 41 grams (53% DV)
• Saturated Fat: 8 grams (40% DV)
• Sodium: 1,310 milligrams (57% DV)
• Cholesterol: 110 milligrams (37% DV)
• Total Carbs: 43 grams (19% DV)
• Fiber: 7 grams (25% DV)
• Total Sugar: 6 grams
• Protein: 35 grams

3. Southwest Chicken Ranch Salad

The Southwest Chicken Ranch Salad is another popular salad on this list of the healthiest items at Panera. This dish features tender, grilled chicken, which is paired with mixed greens, corn salsa, tomatoes and fresh avocado.

It’s tossed in chipotle aioli and ranch, but you can ask for these on the side if you don’t want to add too many calories or too much fat. The salad is also topped with corn tortilla strips.

You can ask for additional chicken or avocado if you want an extra boost of protein or healthy fats. However, remember that the chicken at Panera has some sodium and that the fat content of this salad before additions is already at 60% of your daily recommended intake. 

What sets this salad apart as one of the healthiest Panera menu items is its nutrient-rich ingredients and thoughtful composition. The combination of lean protein from the grilled chicken and healthy fats from the avocado, combined with low-calorie vegetables, creates a well-rounded meal that keeps you feeling satisfied while providing essential nutrients.

Nutrition Notes

Despite seeming like an unhealthier salad due to the rich dressing and tortilla chip topping, this is actually quite a well-balanced healthy item at Panera. The primary drawback is the 47 grams of total fat. Most of this comes from healthy ingredients like avocado, but you can scale it back by using a smaller portion of ranch and aioli.

Sodium content is not too bad for a main meal at lunch or dinner. However, if you want to lower the sodium content in this healthy dish at Panera, use less dressing and leave the tortilla strips off. 

Customizations

• Omit the chicken to make this zesty salad vegetarian-friendly. 
• Request that both dressings be served on the side to control calories, saturated fat and sodium.
• Leave out the tortilla chips or add half the portion to limit sodium.  
• Add some extra vegetables for additional nutrients. 

Southwest Chicken Ranch Salad Nutritional Info

• Calories: 670
• Total Fat: 47 grams (60% DV)
• Saturated Fat: 7 grams (35% DV)
• Sodium: 990 milligrams (43% DV)
• Cholesterol: 120 milligrams (40% DV)
• Total Carbs: 36 grams (16% DV)
• Fiber: 11 grams (39% DV)
• Total Sugar: 10 grams
• Protein: 30 grams

4. Balsamic Chicken Greens With Grains

Another delicious salad bowl to make it onto this list of the healthiest Panera choices is Balsamic Chicken Greens With Grains. Also available without chicken for vegetarians, it's a vibrant and flavorful menu option that stands out as one of the tastiest and most satisfying healthy items at Panera.

This salad features a nutritious blend of ingredients, including mixed greens, feta, grilled chicken and a farro and rice blend. You also get cucumbers and avocado, and it's topped with pumpkin seeds and pepperoncini, plus Green Goddess and balsamic dressings, both of which can be served on the side.

This nutrient-packed and relatively low-calorie menu item has a good amount of protein, plus healthy oils from the avocado and seeds. If going for the vegetarian option, some hummus can be added for a little extra protein, and remember that you may want to remove the feta depending on whether you deem it suitable for your vegetarian diet or not. 

You also get fiber and carbohydrates from the farro and rice. If you're after the healthiest item at Panera for lunch, this might just be the best option out there!

Nutrition Notes

Standing out as one of the healthiest Panera options, there aren't too many drawbacks with either version of this salad.

Sodium is slightly high (just going over 50% of your daily recommended sodium intake) with the chicken version, so if that's of concern, leaving off the feta and having a smaller portion of dressing can help reduce sodium content a bit. 

As mentioned, the protein in the vegetarian version may be too low for some. Along with adding a little hummus or some extra pumpkin seeds, simply add a more protein-heavy meal later in the day to balance out your intake. 

Customizations

• As with other healthy salads at Panera, asking for dressing on the side is a good idea to control intake of calories, fat, sodium and sugar. 
• If you're looking for low-carb fast food, leave off the farro and rice blend. You could also add a little extra chicken to replace it.
• Omit the feta to reduce sodium content slightly. 
• Increase plant-based protein slightly by asking for a scoop of hummus and/or additional pumpkin seeds. 

Balsamic Chicken Greens With Grains Nutritional Info

• Calories: 600
• Total Fat: 31 grams (40% DV)
• Saturated Fat: 7 grams (35% DV)
• Sodium: 1,270 milligrams (55% DV)
• Cholesterol: 110 milligrams (37% DV)
• Total Carbs: 49 grams (21% DV)
• Fiber: 9 grams (32% DV)
• Total Sugar: 12 grams
• Protein: 36 grams

Balsamic Greens With Grains Nutritional Info

• Calories: 470 
• Total Fat: 28 grams (36% DV)
• Saturated Fat: 6 grams (30% DV)
• Sodium: 780 milligrams (34% DV)
• Cholesterol: 15 milligrams (5% DV)
• Total Carbs: 46 grams (20% DV)
• Fiber: 9 grams (32% DV)
• Total Sugar: 11 grams
• Protein: 12 grams

5. Fuji Apple Chicken Salad 

Looking for another flavor-packed Panera salad? If so, the Fuji Apple Chicken Salad is a top choice among the healthiest items at Panera for a nutritious lunch.

This vibrant salad features a mix of field greens and romaine lettuce, topped with juicy grilled chicken, crisp Fuji apple chips, feta cheese, pecans and red onions. It's dressed with a white balsamic apple vinaigrette that perfectly complements the fresh ingredients.

A key feature of this salad is its balance of lean protein, fiber and healthy fats. The grilled chicken provides a substantial protein boost, while the apples and mixed greens contribute vitamins and antioxidants.

The healthy nuts also offer a good source of healthy fats, making this salad a well-rounded meal. Additionally, you can customize it by requesting the dressing on the side or opting for extra vegetables to enhance the nutritional profile.

Nutrition Notes

As one of the healthiest lunches at Panera, the Fuji Apple Chicken Salad has few major drawbacks. Sodium is just below 40% of your daily recommended amount, but that's reasonable for a main meal.

It should only be of concern if you follow a low-sodium diet. In that case, use less dressing and consider leaving the feta off. 

Total fat also accounts for about 40% of your daily recommended amount, with 6 grams of saturated fat, or 30% DV. For most, this shouldn't be an issue, but if you need to reduce the fat in this salad, the previous adjustment of removing the feta is recommended.

Sugar is the one value that is slightly higher compared to other Panera salads. That's mainly attributed to natural and added sugars in the apple chips (corn syrup is listed as an ingredient) and the sugar in the dressing. To lower total sugar, use less dressing and consider leaving some or all of the apple off. 

Customizations

• Ask for dressing on the side to control sugar intake.
• Remove feta if sodium or fat are of concern.
• Consider leaving the apple chips off or having a half portion to reduce sugar. 
• Remove the chicken to make this vegetarian-friendly. 

Fuji Apple Chicken Salad Nutritional Info

• Calories: 550 
• Total Fat: 32 grams (41% DV)
• Saturated Fat: 6 grams (30% DV)
• Sodium: 880 milligrams (38% DV)
• Cholesterol: 110 milligrams (37% DV)
• Total Carbs: 37 grams (16% DV)
• Fiber: 6 grams (21% DV)
• Total Sugar: 22 grams
• Protein: 30 grams

6. Strawberry Poppyseed Chicken Salad

If you enjoy sweet salads, the Strawberry Poppyseed Chicken Salad may become your favorite order from this list of the healthiest items at Panera. This seasonal salad features grilled chicken atop a bed of crisp lettuce, complemented by a delicious poppyseed dressing.

You also get a boost of nutrients via the many fruits in the salad, including strawberries, pineapple, oranges and blueberries. The addition of pecans adds crunch and a little extra protein and healthy fats. 

What makes the Strawberry Poppyseed Chicken Salad one of the healthiest items at Panera is its emphasis on fresh, wholesome ingredients. The salad has a good amount of protein from the grilled chicken, while the greens and fruits provide essential vitamins and minerals.

Of course, it's also delicious and perfect for lunch on a warm, summer day. If you’re looking for the best fast food salad packed full of nutrients, this is definitely a top contender! 

Nutrition Notes

As one of the healthiest salads from Panera, this seasonal dish has a balanced nutritional profile and is perfect for a light yet filling lunch. Total sugar is somewhat high at 23 grams, but most of this is naturally occurring in the fruit. 

The mandarin oranges used in this salad often have added sugar along with naturally occurring sugar. So, if that's still the case when this healthy salad at Panera Bread returns to the menu, you could ask for them to be omitted.

The poppyseed dressing also has added sugar, so you can also ask for the dressing on the side to slightly lower both added sugar and sodium. 

Customizations

• Ask for the dressing on the side to control how much is used.
• Omit the mandarin oranges to reduce added sugar content. 
• Add more vegetables to boost nutrients.
• Swap chicken for farro and rice blend to make a vegetarian summer salad. 

Strawberry Poppyseed Chicken Salad Nutritional Info

• Calories: 360 
• Total Fat: 15 grams (19% DV)
• Saturated Fat: 2 grams (10% DV)
• Sodium: 480 milligrams (21% DV)
• Cholesterol: 80 milligrams (27% DV)
• Total Carbs: 34 grams (15% DV)
• Fiber: 8 grams (28.5% DV)
• Total Sugar: 23 grams
• Protein: 28 grams

7. Autumn Squash Soup

Having covered a range of salads, let's move on to a different type of dish on the list of healthiest items at Panera: soup! While it's seasonal, the autumn squash soup is a flavorful and nutritious option to go for when available.

It’s also one of the best vegetarian fast food dishes for those looking for something quick and healthy. Unfortunately, this soup from Panera currently includes honey and dairy ingredients like milk, cream and Neufchâtel cheese, so it doesn't work for plant-based diets. 

However, if you can order this soup, you'll find that it's bursting with the rich flavors of butternut squash, pumpkin and other seasonal vegetables, making it both hearty and satisfying. 

Unlike some other fast food soup options that may be high in sodium or saturated fat, this one is relatively low in both and is also quite low in calories. Plus, it's packed with essential vitamins and minerals, making it a nourishing choice for those looking to prioritize their health.

Pair this soup with wholegrain bread or opt for a side of fruit to create a well-rounded meal that satisfies both your taste buds and your nutritional needs. 

Nutrition Notes

While autumn squash soup does make the list of healthiest soups at Panera Bread, it includes high-fat ingredients like cream and cheese.

However, these ingredients aren't used excessively and result in a serving having 35% of your daily recommended amount of saturated fat and 22% of total fat, making it a great option for lunch as long as you watch saturated fat intake at other meals. 

Sodium also creeps just above 50% of the daily recommended amount of 2,300 milligrams. Unfortunately, unlike the salads, which can be customized, there isn't much you can do to reduce this when ordering soup. However, when keeping your sodium in check at other meals, this can work as part of a balanced diet.

Finally, sugar is a little high at 33 grams per serving. While Panera does not specify how much of this is added sugar, most of it appears to be naturally occurring based on the ingredients list.  

Customizations

• Pair this healthy soup from Panera with an equally healthy side like wholegrain bread or fruit.
• To increase the protein content of your meal, get half a wholewheat sandwich with a lean protein like chicken or tuna.

Autumn Squash Soup Nutritional Info

• Calories: 330
• Total Fat: 17 grams (22% DV)
• Saturated Fat: 7 grams (35% DV)
• Sodium: 1,210 milligrams (53% DV)
• Cholesterol: 50 milligrams (16.5% DV)
• Total Carbs: 41 grams (18% DV)
• Fiber: 5 grams (18% DV)
• Total Sugar: 33 grams
• Protein: 8 grams

8. Hearty Fireside Chili

Looking for a hearty and flavorful option that stands out as one of the healthiest items at Panera? Then go for the Hearty Fireside Chili. It’s made with ground beef, beans, tomatoes and a blend of spices, providing both satisfaction and nourishment. 

It's a popular choice for those seeking a warm and comforting meal without sacrificing healthiness. Panera's chili has a decently high protein content from the meat and beans, which helps keep you feeling full and satisfied, with the beans also adding some fiber. 

Overall, Panera's chili is a delicious and nutritious option on this list of the healthiest items at Panera for those who don't want to be restricted to salads and sandwiches. 

If you want to try this chili, note that it is a seasonal item, usually available during fall and winter. There is sometimes a turkey chili as well during the fall with similar ingredients, except for the beef being switched with ground turkey. 

Nutrition Notes

At just 410 calories per serving, chili is one of the best Panera low-calorie meals that's also quite low in fat while being high in fiber with a good amount of protein. However, you should keep an eye on the sodium. 

Sodium in this dish is quite high at 1,730 milligrams (or 75% of your daily recommended amount). There isn't much you can do about this, as the dish is not customizable other than watching sodium for the rest of your meals or skipping this order. 

The only way to lower the sodium and still enjoy this healthier item at Panera is by getting a smaller serving. A cup instead of a bowl has 1,150 milligrams of sodium (50% DV) and 270 calories. However, things like fiber and protein are also reduced with this smaller serving size. 

Customizations

• Skip the free bread that comes with this chili and get fruit as a side. 
• Order a cup of chili instead of the full bowl to reduce the sodium.  

Hearty Fireside Chili Nutritional Info

• Calories: 410
• Total Fat: 15 grams (19% DV)
• Saturated Fat: 7 grams (35% DV)
• Sodium: 1,730 milligrams (75% DV)
• Cholesterol: 25 milligrams (8% DV)
• Total Carbs: 49 grams (21% DV)
• Fiber: 9 grams (32% DV)
• Total Sugar: 8 grams
• Protein: 19 grams

9. Grilled Chicken and Avocado BLT Sandwich

This healthy item at Panera is a delightful menu option that balances taste and nutrition and features lean chicken and the healthy fats of avocado. It also features crisp mixed greens, fresh tomatoes and garlic aioli on sourdough bread.

While the sandwich additionally comes with bacon and cheddar cheese, you could leave off one or both of these to make it a little healthier. You can customize this sandwich by opting for extra vegetables or choosing a different type of bread to suit your dietary preferences.

A half sandwich option is also available, which can be enjoyed on its own or paired with soup or a salad. 

Nutrition Notes

There are a few drawbacks to this healthier sandwich at Panera. However, these can be remedied with a few customizations.

Some drawbacks include the full sandwich, as it comes, having 80% of your daily recommended saturated fat intake (along with almost 70% of recommended total fat). Sodium is also quite high at almost 70% DV, and cholesterol takes up 62% of your daily recommended amount of 300 milligrams. 

To reduce these values, order half a sandwich, remove the bacon and cheese, and/or use a smaller portion of aioli (or leave it off altogether). Just remember that things like fiber and protein will also be halved if you get half a sandwich. 

Customizations

• Remove bacon and/or cheese to lower sodium, calories and saturated fat. 
• Use a small amount of aioli or leave it off to reduce saturated fat.
• Get half a sandwich to half nutritional values that may be of concern, such as calories, saturated fat and sodium. 
• Add extra vegetables for added nutrients. 

Grilled Chicken and Avocado BLT Sandwich Nutritional Info

• Calories: 890
• Total Fat: 54 grams (69.5% DV)
• Saturated Fat: 16 grams (80% DV)
• Sodium: 1,600 milligrams (69.5% DV)
• Cholesterol: 185 milligrams (62% DV)
• Total Carbs: 55 grams (24% DV)
• Fiber: 7 grams (25% DV)
• Total Sugar: 3 grams
• Protein: 47 grams

10. Tuna Salad Sandwich

Ranking high on lists of the healthiest sandwiches at Panera, the tuna salad sandwich provides a range of nutrients without too many calories. This sandwich is also one of the most popular choices among the healthiest items at Panera, offering a satisfying and nutritious lunchtime option.

This menu item features the brand’s signature tuna salad served between slices of freshly baked sourdough bread. You also get tomatoes and salad leaves, and can opt for wholegrain bread if you prefer. 

The balanced combination of protein from the tuna and carbohydrates from the bread provides sustained energy and satiety. Additionally, tuna is one of the healthiest fish to eat because it is a rich source of omega-3 fatty acids, which are known for their heart-healthy benefits. Other health benefits of tuna include that it's a good source of iron, vitamin D and potassium. 

You can also get an apple for free with this sandwich, adding some extra vitamins and fiber to this already healthy item at Panera.

Nutrition Notes

When searching for the healthiest lunch at Panera, the tuna sandwich is a great choice. However, the sodium content (1,060 milligrams) may be too high for those following low-sodium diets.

Sodium content can be reduced by getting half a sandwich instead of a whole one. Otherwise, this healthy item at Panera is pretty balanced, especially for a filling midday meal. 

Customizations

• Order half a sandwich to cut sodium in half. 
• Add more vegetables for extra nutrients. 
• Pair with an apple instead of potato chips. 

Tuna Salad Sandwich Nutritional Info 

• Calories: 550
• Total Fat: 28 grams (36% DV)
• Saturated Fat: 4.5 grams (22.5% DV)
• Sodium: 1,060 milligrams (46% DV)
• Cholesterol: 50 milligrams (16.5% DV)
• Total Carbs: 49 grams (21% DV)
• Fiber: 4 grams (14% DV)
• Total Sugar: 4 grams
• Protein: 24 grams

11. Turkey and Cheddar Sandwich

If discussing a whole Turkey and Cheddar Sandwich, it may not make it onto your personal list of the healthiest items at Panera. Depending on your exact dietary needs, the sandwich as it comes is somewhat high in saturated fat and very high in sodium. However, don't completely count this Panera sandwich out!

Benefits of this healthier item at Panera include the use of lean meat (roasted turkey breast) and the inclusion of mixed greens, ripe tomatoes and tangy red onions, which add both flavor and nutrients. These fillings are then paired with white cheddar and mayonnaise, all nestled between slices of freshly baked sourdough bread.

What makes this sandwich a healthier option is its emphasis on lean protein from the turkey (which contirbutes to a total of 38 grams of protein) and the inclusion of fresh vegetables, providing essential vitamins and minerals. However, you may want to remove the cheese, use less mayonnaise (or omit it altogether) and/or use wholegrain bread instead of sourdough. 

Switching the cheese and mayonnaise for healthier fat in the form of avocado can be a good customization as well. You can additionally add an apple to your meal for free for dessert or go for a delicious fruit cup for just an extra $2.39. 

Nutrition Notes

The protein content of this sandwich will be a plus for many. It also isn't overly high in calories for lunch, as long as you watch calories at other meals.

However, as mentioned, the high sodium content along with decently high saturated fat values are the primary drawbacks with this sandwich from Panera. If these values are of concern, get half a sandwich or opt for a different healthy item at Panera, such as the tuna sandwich.

Customizations

• Order half a sandwich to cut calories, sodium and saturated fat in half.
• Remove mayonnaise and/or cheese, or half the amount used.
• Switch mayonnaise and/or cheese with avocado. 
• Add extra vegetables to increase fiber.

Turkey and Cheddar Sandwich Nutritional Info 

• Calories: 790
• Total Fat: 47 grams (60% DV)
• Saturated Fat: 12 grams (60% DV)
• Sodium: 2,010 milligrams (87% DV)
• Cholesterol: 125 milligrams (42% DV)
• Total Carbs: 53 grams (23% DV)
• Fiber: 3 grams (11% DV)
• Total Sugar: 6 grams
• Protein: 38 grams

12. Mediterranean Veggie Sandwich

If you’re looking for the healthiest items at Panera that are meat-free, the Mediterranean Veggie Sandwich is a great choice. Often rated as one of the best Panera sandwiches, it features a flavorful combination of sweet peppers, cucumbers, lettuce, tomatoes and red onions, along with feta cheese and a tangy Mediterranean-inspired hummus spread.

These healthy ingredients are all sandwiched between slices of freshly baked tomato basil bread. While this bread is delicious and not overly unhealthy, you could switch it out for wholegrain bread. 

What sets this sandwich apart is its abundance of nutrient-rich ingredients and the absence of processed meats, making it a healthier alternative to many other menu options.

Its ingredients are also high in fiber, vitamins and antioxidants, which contribute to overall well-being and can help support a balanced diet. Additionally, if you go for wholegrain bread, this ingredient provides complex carbohydrates that digest more slowly, helping to stabilize blood sugar levels and keep you feeling fuller for longer.

Nutrition Notes

With a good balance of fat, protein and carbohydrates, this sandwich ranks quite high on this list of the healthiest items at Panera. The Mediterranean Veggie Sandwich is also one of the best Panera Bread low-calorie meals, with a whole sandwich having only 490 calories. 

However, sodium could be of concern. With 56% of your daily sodium if following the 2,300 milligrams per day guideline, whether this healthier Panera sandwich works for you will depend on your exact health goals.

To lower sodium, consider getting half a sandwich or removing the salty feta (although both of these customizations will reduce the protein content). 

Customizations

• Remove or reduce the feta cheese to lower the sodium content. 
• Add extra vegetables for a more filling sandwich with additional vitamins. 
• To make this healthy item at Panera vegan-friendly, remove the feta or switch it for avocado, and omit the crumb topping (which contains honey).
• As with all healthy sandwiches at Panera, opting for half a sandwich can make your meal even healthier by halving values of concern, like sodium. 

Mediterranean Veggie Sandwich Nutritional Info 

• Calories: 490
• Total Fat: 14 grams (18% DV)
• Saturated Fat: 3.5 grams (17.5% DV)
• Sodium: 1,290 milligrams (56% DV)
• Cholesterol: 15 milligrams (5% DV)
• Total Carbs: 76 grams (33% DV)
• Fiber: 6 grams (21% DV)
• Total Sugar: 8 grams
• Protein: 18 grams

13. Chipotle Chicken, Egg and Avocado Sandwich

The chipotle chicken, egg and avocado sandwich, served on ciabatta bread, is a decent choice among the healthiest items at Panera for breakfast. This flavorful sandwich features tender grilled chicken and freshly cooked, folded scrambled egg, alongside creamy avocado and chipotle mayonnaise, all of which is tucked in a soft ciabatta roll. 

The grilled chicken provides a lean source of protein, with the eggs providing additional protein, while the avocado contributes heart-healthy fats. You can enhance its health benefits by opting for wholegrain bread instead of ciabatta or requesting extra vegetables like spinach or tomatoes.

Nutrition Notes

If you're watching your cholesterol, this Panera breakfast sandwich won't be for you. In fact, it's not the best choice for anyone in terms of cholesterol, as the sandwich exceeds the recommended daily amount of 300 milligrams by 20 milligrams. 

The sandwich without customizations also provides 44% of your daily sodium and half your daily recommended saturated fat, which is high for breakfast. 

Saturated fat and sodium can be passable if you closely watch your intake for the rest of the day. For cholesterol, either share this sandwich with someone (you can't currently order half a breakfast sandwich at Panera), leave off the mayonnaise and/or ask for a smaller amount of eggs. 

While this won't top any lists of the healthiest items at Panera, despite its good balance of protein, fat and carbs, it's healthier than many other fast food breakfast dishes if you need something filling in a pinch. 

Customizations

• Omit the mayonnaise to lower cholesterol and saturated fat slightly.
• Ask for a smaller serving of eggs or omit them to lower cholesterol (although this will affect protein content). 
• Add more vegetables to add extra vitamins. 
• Remove the chicken to make this one of the best fast food breakfast sandwiches for vegetarians. 

Chipotle Chicken, Egg and Avocado Sandwich Nutritional Info 

• Calories: 550
• Total Fat: 30 grams (38.5% DV)
• Saturated Fat: 10 grams (50% DV)
• Sodium: 1,020 milligrams (44% DV)
• Cholesterol: 320 milligrams (1.06% DV)
• Total Carbs: 44 grams (19% DV)
• Fiber: 4 grams (14% DV)
• Total Sugar: 2 grams
• Protein: 27 grams

14. Garden Avocado and Egg Whites on a Multigrain Bagel Flat

Combining the creamy richness of avocado and the protein-rich egg whites atop a wholesome multigrain bagel flat, this order is a standout among the healthiest items at Panera for breakfast. It also comes with ripe tomatoes for a little extra boost of flavor and nutrients, as well as white cheddar. 

Opting for a multigrain bagel flat instead of a traditional bagel increases the fiber content a little and provides sustained energy throughout the morning. By choosing this item from the Panera breakfast menu, you're not only treating your taste buds but also getting a balanced meal with wholesome ingredients.

Nutrition Notes

With 340 calories, plus 19 grams of protein and healthy fats, fiber and carbohydrates, this is a well-balanced healthy item at Panera for breakfast.

The sodium is a little high for breakfast, at around 21% of your daily recommended amount (aiming for 10 to 15% is optimal), but this shouldn't be of too much concern as long as you watch sodium intake at other meals. You could reduce the sodium content a little by omitting the cheddar and/or the salt and pepper seasoning.

The fat content is a little elevated as well, with this bagel sandwich having 25% of your daily recommended saturated fat. But again, this can fit into a balanced diet if you watch fat intake for the rest of the day, and you can lower fat slightly by removing the cheese. 

Customizations

• Remove the cheese to slightly reduce fat and sodium content.
• Add extra tomatoes or other vegetables for some additional nutrients. 

Garden Avocado and Egg Whites on a Multigrain Bagel Flat Nutritional Info 

• Calories: 340
• Total Fat: 14 grams (18% DV)
• Saturated Fat: 5 grams (25% DV)
• Sodium: 720 milligrams (31% DV)
• Cholesterol: 20 milligrams (9% DV)
• Total Carbs: 36 grams (16% DV)
• Fiber: 5 grams (18% DV)
• Total Sugar: 3 grams
• Protein: 19 grams

15. Steel-Cut Oatmeal

Oatmeal is another of the healthiest items at Panera to start your day with. Made from steel-cut oats, which are less processed than rolled oats, this breakfast option is hearty and nutritious.

As WebMD explains, steel-cut oats are rich in fiber. This aids digestion and helps keep you feeling full longer, making Panera's steel-cut oatmeal an excellent breakfast choice for sustained energy.

Additionally, this oatmeal dish is often topped with nutrient-rich ingredients like fresh fruit, nuts and a drizzle of honey, enhancing both its flavor and health benefits. Steel-cut oatmeal is a super healthy fast food breakfast choice, rightfully taking a top place among the healthiest items at Panera. 

Nutrition Notes

While it may be a little carb-heavy for those on low-carb diets, steel-cut oatmeal is a well-rounded and satisfying healthy order at Panera for breakfast.

The sugar content is a little high at 16 grams; however, some of this is naturally occuring and added sugar can be reduced by leaving the cinnamon sugar off or adding a smaller amount. 

Customizations

• Omit the cinnamon sugar or add a smaller portion to reduce added sugar. 
• Pair with some fresh fruit for extra fiber and vitamins. 

Steel-Cut Oatmeal Nutritional Info 

• Calories: 330
• Total Fat: 13 grams (17% DV)
• Saturated Fat: 1.5 grams (7.5% DV)
• Sodium: 170 milligrams (7% DV)
• Cholesterol: 0 milligrams 
• Total Carbs: 51 grams (22% DV)
• Fiber: 7 grams (25% DV)
• Total Sugar: 16 grams
• Protein: 8 grams

16. Greek Yogurt With Mixed Berries Parfait

This delicious breakfast or snack option features creamy, healthy Greek yogurt layered with a mix of fresh berries and finished with a sprinkle of granola.

This parfait is one of the healthiest items at Panera due to its high protein content from the Greek yogurt, which helps keep you full for longer. The mixed berries add a dose of antioxidants, vitamins and natural sweetness. 

As one of the healthiest Panera items, this parfait offers a balanced combination of protein, fiber and essential nutrients, making it a smarter choice compared to more indulgent pastries or sugary cereals. You can customize it by requesting extra berries or a lighter portion of granola to suit your dietary preferences. 

Nutrition Notes

With 250 calories and 16 grams of protein, this is a good choice among healthy options at Panera for those watching calories but not at the expense of protein. 

Due to added sugars, including honey, brown sugar and maple syrup, the total sugar content of 16 grams may be a little high for some.

As a lot of this sugar is found in the granola mix, you could reduce sugar content by using less granola or omitting it. Because most of the protein is from the yogurt, this is a good customization for those looking for high-protein, low-sugar items at Panera. 

Customizations

• Ask for a smaller serving of granola or omit it to lower sugar content. 
• Add some banana to the parfait for extra vitamins and nutrients. 

Greek Yogurt With Mixed Berries Parfait Nutritional Info 

• Calories: 250
• Total Fat: 9 grams (11.5% DV)
• Saturated Fat: 4.5 grams (22.5% DV)
• Sodium: 80 milligrams (35% DV)
• Cholesterol: 25 milligrams (8% DV)
• Total Carbs: 27 grams (12% DV)
• Fiber: 2 grams (7% DV)
• Total Sugar: 16 grams
• Protein: 16 grams

Is Panera Healthy?

Panera can offer healthy dining options, especially if you make mindful choices. In fact, many say that Panera is one of the healthiest fast food chains you can head to when you need easy, tasty and filling food on the go.

In general, the healthiest items at Panera tend to include lean meats and plant-based proteins, such as nuts, seeds and grains. Additionally, Panera serves up soups and salad bowls with wholesome ingredients.

There are also some healthy and filling breakfast options, including oatmeal and yogurt, making it easy to find a healthy meal at Panera, no matter what time of day you stop in. 

Take Advantage of Customizations When Eating Healthy at Panera

While there are healthy choices on the main menu, like those featured in this guide to the healthiest Panera foods, customizing your order can help you enjoy an even more nutritious and satisfying meal.

For example, adding extra vegetables to your meal can boost nutritional value while keeping calories in check. Along with using our suggested customizations, Panera lets you add and remove most ingredients when building dishes like sandwiches. This means you can make a completely customized order that meets your dietary needs and taste preferences. 

The only drawback of making major customizations to your healthy Panera Bread order is that you won't be able to get as accurate nutritional information as when you order items as they come. However, as long as you prioritize adding the healthiest ingredients, such as lean proteins and vegetables, you won't have much to worry about. 

How To Order Healthy at Panera

If you want to ensure you always make the healthiest choices at Panera Bread, knowing what to look for when ordering is a good idea. This allows you to assess the healthiness of new and seasonal items that don't feature in this guide. 

As with any healthy meal, you'll want to look for a dish that isn't overly high in calories and has a good balance of protein, carbs, healthy fats and fiber.

Ingredients to prioritize at Panera include:

• Lean Proteins (like chicken, tuna and plant-based proteins)
• Salad Vegetables
• Fresh Fruits
• Avocado 
• Nuts and Seeds 
• Whole Grain Breads
• Healthier Condiments (like hummus and olive oil) 

It's also important to review nutritional values and avoid or customize dishes that take up a large percentage (or even exceed) the daily recommended amounts. The following are some of the primary nutritional values to assess when trying to make the healthiest choices at Panera Bread.

Sodium 

Even healthy items, like salads, can have surprising amounts of sodium, making finding low-sodium options at Panera Bread a little more challenging than you may think. 

Due to this, always double-check the sodium content of your order and make customizations to lower sodium if needed. These customizations can include using a smaller serving of dressing and getting half a sandwich instead of a whole one. 

Saturated Fat

Many dishes at Panera are high in saturated fat, with some approaching the maximum recommended daily amount. The Dietary Guidelines for Americans recommend that most adults consume less than 20 grams per day.   

Therefore, it's important to check saturated fat content and either skip orders with a high amount or make customizations to lower saturated fat content.

Ways to adjust orders to lower saturated fat include removing sauces and condiments, such as mayonnaise, ranch or aioli, as well as cheese and bacon. 

Sugar

While Panera doesn't currently specify how much added sugar is in its dishes, you can still assess the ingredients to estimate what is added sugar and what is naturally occurring.

Again, many dishes at Panera can have quite a high sugar content due to the use of sugar in dressings and sandwich sauces like barbecue sauce.

Dishes that appear to have high amounts of added sugar should be avoided or customized to remove or reduce ingredients that feature added sugar. 

Cholesterol 

There are actually a lot of low-cholesterol dishes at Panera, such as those with chicken or plant-based proteins. However, there are also dishes very high in cholesterol, including those that exceed the daily recommended amount of 300 milligrams. 

Some of the ingredients used at Panera that are high in cholesterol include eggs and breakfast meats like bacon and sausage patties, as well as cream, cheese and other high-fat dairy products.

The breakfast menu features some of the highest cholesterol dishes, so if you're looking for the healthiest items at Panera for breakfast, it's especially important to check the cholesterol content of your order. 

Side Dishes 

Finally, you'll want to make healthy choices when ordering free sides, extra sides, desserts and drinks. Opt for the free apple over bread or chips in most cases.

If you're happy to spend a little for your side, the fruit cup or a banana are also good choices. When ordering the healthy soups at Panera, also go for a bowl or cup over the bread bowl option. 

Desserts 

Other than fruit, there aren't really any healthy desserts at Panera currently. While grabbing a cookie may not seem like too big of a deal, doing so will add around 390 calories, 12 grams of saturated fat and 29 grams of sugar.

The other baked goods don't fare much better, meaning if you're trying to eat healthy at Panera Bread, skip the dessert if you aren't in the mood for fruit. 

Drinks

As with many chains, drinks at Panera can have surprising amounts of sugar, calories and fat. So, when planning a healthy meal at Panera, you should look at what you choose to drink as much as what you choose to eat.

Some of the healthiest items at Panera on the drinks menu include hot or iced tea (unsweetened or lightly sweetened), black coffee and still or sparkling water.

If you want something between a treat and a healthy drink, a smoothie could work, especially those with vegetables like the Tropical Green Smoothie. However, these use fruit juice concentrate and are high in sugar, so you should not make having a smoothie a daily occurrence. 

Learn To Cook Healthy Dishes at Home

While picking up healthy items at Panera is a great option for on-the-go, learning to prepare nutritious dishes is recommended if you want to eat a healthier diet.

Attending a few cooking classes near you or taking healthy online cooking classes from home is an excellent way to learn how to prepare healthy meals at home, providing hands-on experience and expert guidance.

Whether you explore in-person or online cooking classes, you can find sessions that focus on using fresh ingredients and teaching you proper techniques, so that you can create delicious and healthy dishes whenever you want. 

With a variety of wholesome options available, this convenient fast casual chain offers plenty of choices to suit a health-conscious lifestyle. By selecting items thoughtfully and incorporating more plant-based proteins, lean meats and whole grains, eating healthy at Panera Bread is totally possible.

Whether you’re looking to maintain a healthy diet or simply want to try something new, order a few of the healthiest items at Panera featured on this list next time you want a nutritious meal that's also tasty and convenient — you won't be disappointed! 

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.