Calorie chart · September 2026 sheet

Panera Bread High Protein Menu

221 items from Panera's own nutrition sheet, with the best orders for protein, the veg picks and a salt check on every item.

Quick answer

At Panera, the most protein for the calories is in the Green Goddess Chicken Wrap: 32 g of protein in 460 kcal. For vegetarians it is the Greek Yogurt with Berries Parfait, with 15 g in 250 kcal.

The heaviest sandwich, wrap, bowl or soup is the Toasted Italiano on Baguette (whole) at 1,330 kcal. The baguette side adds 190 kcal to any order.

A cup of chicken noodle soup beside a chopped salad with grilled chicken, egg, avocado and tomatoes — The top You Pick Two pair in our ranking: a half Green Goddess Cobb Salad with Chicken plus a cup of Homestyle Chicken Noodle Soup, with 30 g of protein in 410 kcal.

Best Orders at Panera for Protein

Meals of up to 650 kcal, most protein per calorie first, each at its smallest size. Non-veg picks have at least 15 g of protein; veg picks at least 8 g.

Green Goddess Chicken Wrap
Calories
460
Protein
32 g
Per 100 kcal
7.0 g
More protein than a member's median lunch, for fewer calories. Sodium 1,340 mg, 58% of a day, which is a lot for one item.
Turkey & Cheddar Wrap
Calories
460
Protein
32 g
Per 100 kcal
7.0 g
More protein than a member's median lunch, for fewer calories. Sodium 1,160 mg, 50% of a day, which is a lot for one item.
Green Goddess Cobb Salad with Chicken, half
Calories
290
Protein
20 g
Per 100 kcal
6.9 g
Sodium 990 mg, 43% of a day.
Frontega Chicken Wrap
Calories
450
Protein
30 g
Per 100 kcal
6.7 g
More protein than a member's median lunch, for fewer calories. Sodium 1,170 mg, 51% of a day, which is a lot for one item.

Best veg orders

Greek Yogurt with Berries Parfait
Calories
250
Protein
15 g
Per 100 kcal
6.0 g
Sodium 80 mg, 3% of a day.
Toasted Caprese Focaccia, half
Calories
370
Protein
15 g
Per 100 kcal
4.1 g
Sodium 740 mg, 32% of a day.

Sort the Whole Panera Menu

Choose veg, egg or non-veg, set a calorie limit and sort by what matters to you.

Diet

Sort by

Calories

Meals only (hide bagels, sides, desserts and drinks)

A member's lunch means 23 g of protein in 467 kcal or less, the median lunch in our members' food logs.

159 items match

Homestyle Chicken Noodle Soup, cup
Soups and mac · 1 cup
120 kcal
10 g protein
8.3 g per 100 kcal
Homestyle Chicken Noodle Soup, bowl
Soups and mac · 1 bowl
180 kcal
14 g protein
7.8 g per 100 kcal
68% of a day's salt
Green Goddess Chicken Wrap
Wraps · 1 wrap
460 kcal
32 g protein
7.0 g per 100 kcal
Beats a member's lunch58% of a day's salt
Turkey & Cheddar Wrap
Wraps · 1 wrap
460 kcal
32 g protein
7.0 g per 100 kcal
Beats a member's lunch50% of a day's salt
Green Goddess Cobb Salad with Chicken, half
Salads · 1/2 salad
290 kcal
20 g protein
6.9 g per 100 kcal
Green Goddess Cobb Salad with Chicken, whole
Salads · 1 salad
580 kcal
40 g protein
6.9 g per 100 kcal
86% of a day's salt
Frontega Chicken Wrap
Wraps · 1 wrap
450 kcal
30 g protein
6.7 g per 100 kcal
Beats a member's lunch51% of a day's salt
Chicken Caesar Wrap
Wraps · 1 wrap
480 kcal
32 g protein
6.7 g per 100 kcal
66% of a day's salt
Spicy Steak Asiago Bagel Stack
Sandwiches · 1 sandwich
630 kcal
39 g protein
6.2 g per 100 kcal
64% of a day's salt
Steak & Wake on Ciabatta
Breakfast · 1 sandwich
520 kcal
32 g protein
6.2 g per 100 kcal
Greek Yogurt with Berries Parfait
Breakfast · 1 parfait
250 kcal
15 g protein
6.0 g per 100 kcal
Asian Sesame Chicken Salad (no nuts), half
Salads · 1/2 salad
220 kcal
13 g protein
5.9 g per 100 kcal

Easy Swaps at Panera

The same kind of order for fewer calories. Each swap shows what happens to the protein.

Sausage & Egg Asiago Bagel Stack swap for Steak & Wake on Ciabatta
Saves 290 kcal. Protein drops by 1 g (33 g to 32 g).
Fuji Apple Chicken Salad, whole swap for Green Goddess Cobb Salad with Chicken, whole
Saves 130 kcal. Protein goes up by 12 g (28 g to 40 g).
Toasted Italiano on Baguette, whole swap for Spicy Fiesta Chicken on Ciabatta, whole
Saves 390 kcal. Protein drops by 7 g (58 g to 51 g).
All-In Veggie Market Bowl, whole swap for Toasted Caprese Focaccia, whole
Saves 170 kcal. Protein goes up by 16 g (14 g to 30 g).
Cafe Frozen Java swap for Iced Caffe Latte
Saves 280 kcal. Protein goes up by 2 g (8 g to 10 g).

The Best You Pick Two for Protein

A You Pick Two is any two of a half sandwich, a half salad, and a cup of soup or mac. We added up every pairing of two different kinds from the guide and ranked them by protein per calorie, up to 700 kcal for the pair. A cup of Homestyle Chicken Noodle Soup is in most of the best ones: 10 g of protein for 120 kcal. Watch the salt: these pairs run from 84% to 98% of a day's sodium.

- Green Goddess Cobb Salad with Chicken (half)290 kcal · 20 g protein
- plus Homestyle Chicken Noodle Soup (cup)120 kcal · 10 g protein
Together
410 kcal
Protein
30 g
Day's sodium
89%
- Bacon Turkey Bravo on Tomato Basil (half)430 kcal · 24 g protein
- plus Homestyle Chicken Noodle Soup (cup)120 kcal · 10 g protein
Together
550 kcal
Protein
34 g
Day's sodium
98%
- Green Goddess Cobb Salad with Chicken (half)290 kcal · 20 g protein
- plus Three Cheese Lasagna Soup (cup)230 kcal · 12 g protein
Together
520 kcal
Protein
32 g
Day's sodium
84%
- Spicy Fiesta Chicken on Ciabatta (half)470 kcal · 26 g protein
- plus Homestyle Chicken Noodle Soup (cup)120 kcal · 10 g protein
Together
590 kcal
Protein
36 g
Day's sodium
89%

Vegetarian pairs

The best vegetarian pair gives 20 g of protein in 590 kcal. Outside You Pick Two, a half Toasted Caprese Focaccia with the Greek Yogurt with Berries Parfait gives 30 g in 620 kcal.

- Toasted Caprese Focaccia (half)370 kcal · 15 g protein
- plus Vegetarian Autumn Squash Soup (cup)220 kcal · 5 g protein
Together
590 kcal
Protein
20 g
Day's sodium
67%
- Grilled Cheese on Classic White Loaf (half)400 kcal · 16 g protein
- plus Vegetarian Autumn Squash Soup (cup)220 kcal · 5 g protein
Together
620 kcal
Protein
21 g
Day's sodium
90%

Panera Bread Calories Chart

Every item we kept from the September 2026 sheet, per item as served. On a phone you see calories and protein; on a wider screen, carbs, fat and sodium too. Sodium in red is half a day's limit or more.

Panera sandwiches: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Chicken Bacon Rancher on Black Pepper Focaccia, half1/2 sandwich	510	26 g	44 g	26 g	1,220 mg
Chicken Bacon Rancher on Black Pepper Focaccia, whole1 sandwich	1010	52 g	87 g	51 g	2,440 mg
Mediterranean Veggie on Tomato Basil, half1/2 sandwich	260	9 g	41 g	7 g	630 mg
Mediterranean Veggie on Tomato Basil, whole1 sandwich	520	18 g	83 g	14 g	1,260 mg
Toasted Italiano on Baguette, half1/2 sandwich	670	29 g	65 g	32 g	2,060 mg
Toasted Italiano on Baguette, whole1 sandwich	1330	58 g	130 g	64 g	4,110 mg
Bacon Turkey Bravo on Tomato Basil, half1/2 sandwich	430	24 g	40 g	20 g	1,210 mg
Bacon Turkey Bravo on Tomato Basil, whole1 sandwich	860	47 g	80 g	39 g	2,430 mg
Chipotle Chicken Avo Melt on Black Pepper Focaccia Round, half1/2 sandwich	500	21 g	45 g	26 g	1,270 mg
Chipotle Chicken Avo Melt on Black Pepper Focaccia Round, whole1 sandwich	1000	43 g	90 g	52 g	2,550 mg
Ciabatta Cheesesteak, half1/2 sandwich	580	26 g	58 g	27 g	1,040 mg
Ciabatta Cheesesteak, whole1 sandwich	1160	52 g	117 g	54 g	2,090 mg
Cranberry Walnut Chicken Salad on Country Rustic, half1/2 sandwich	350	16 g	34 g	16 g	490 mg
Cranberry Walnut Chicken Salad on Country Rustic, whole1 sandwich	690	32 g	68 g	33 g	970 mg
Grilled Cheese on Classic White Loaf, half1/2 sandwich	400	16 g	37 g	21 g	1,270 mg
Grilled Cheese on Classic White Loaf, whole1 sandwich	810	32 g	74 g	42 g	2,540 mg
Grilled Chicken & Avo BLT on Country Rustic Sourdough, half1/2 sandwich	470	24 g	33 g	27 g	870 mg
Grilled Chicken & Avo BLT on Country Rustic Sourdough, whole1 sandwich	940	48 g	66 g	55 g	1,750 mg
Smokehouse BBQ Chicken on Artisan Ciabatta, half1/2 sandwich	410	22 g	56 g	11 g	1,200 mg
Smokehouse BBQ Chicken on Artisan Ciabatta, whole1 sandwich	820	45 g	113 g	21 g	2,390 mg
Spicy Fiesta Chicken on Ciabatta, half1/2 sandwich	470	26 g	56 g	16 g	990 mg
Spicy Fiesta Chicken on Ciabatta, whole1 sandwich	940	51 g	112 g	32 g	1,970 mg
Toasted Frontega Chicken on Black Pepper Focaccia, half1/2 sandwich	430	20 g	43 g	19 g	1,220 mg
Toasted Frontega Chicken on Black Pepper Focaccia, whole1 sandwich	860	40 g	87 g	39 g	2,430 mg
Tomato Basil BLT on Tomato Basil Miche, half1/2 sandwich	390	12 g	35 g	22 g	780 mg
Tomato Basil BLT on Tomato Basil Miche, whole1 sandwich	780	23 g	71 g	45 g	1,560 mg
Tuna Salad on Country Rustic Sourdough, half1/2 sandwich	300	12 g	30 g	14 g	600 mg
Tuna Salad on Country Rustic Sourdough, whole1 sandwich	590	24 g	60 g	29 g	1,200 mg
Turkey & Cheddar on Country Rustic Sourdough, half1/2 sandwich	420	20 g	31 g	24 g	1,060 mg
Turkey & Cheddar on Country Rustic Sourdough, whole1 sandwich	840	40 g	63 g	47 g	2,110 mg
Chicken Roma Asiago Bagel Stack1 sandwich	610	31 g	59 g	27 g	1,120 mg
Spicy Steak Asiago Bagel Stack1 sandwich	630	39 g	62 g	26 g	1,480 mg
Toasted Caprese Focaccia, half1/2 sandwich	370	15 g	48 g	13 g	740 mg
Toasted Caprese Focaccia, whole1 sandwich	740	30 g	97 g	27 g	1,480 mg
French Ciabatta Dipper, half1/2 sandwich + dipper	640	34 g	61 g	30 g	1,720 mg
French Ciabatta Dipper, whole1 sandwich + dipper	1240	66 g	114 g	58 g	2,960 mg
Chicken Pesto Ciabatta Dipper, half1/2 sandwich + dipper	560	30 g	61 g	21 g	1,460 mg
Chicken Pesto Ciabatta Dipper, whole1 sandwich + dipper	1010	59 g	114 g	35 g	2,570 mg

Panera wraps: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Chicken Caesar Wrap1 wrap	480	32 g	41 g	22 g	1,510 mg
Green Goddess Chicken Wrap1 wrap	460	32 g	46 g	18 g	1,340 mg
Frontega Chicken Wrap1 wrap	450	30 g	37 g	22 g	1,170 mg
Turkey & Cheddar Wrap1 wrap	460	32 g	38 g	22 g	1,160 mg

Panera salads: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Green Goddess Cobb with Chicken Salad Stuffer1 stuffer	600	29 g	61 g	26 g	1,580 mg
Asian Sesame Chicken Salad, half1/2 salad	260	15 g	17 g	15 g	950 mg
Asian Sesame Chicken Salad (no nuts), half1/2 salad	220	13 g	16 g	12 g	950 mg
Asian Sesame Chicken Salad, whole1 salad	530	29 g	35 g	31 g	1,900 mg
Asian Sesame Chicken Salad (no nuts), whole1 salad	440	26 g	32 g	23 g	1,900 mg
Caesar Salad, half1/2 salad	270	7 g	11 g	22 g	700 mg
Caesar Salad, whole1 salad	530	14 g	22 g	44 g	1,390 mg
Caesar with Chicken Salad, half1/2 salad	340	18 g	14 g	23 g	1,310 mg
Caesar with Chicken Salad, whole1 salad	670	35 g	27 g	47 g	2,620 mg
Fuji Apple Chicken Salad, half1/2 salad	350	14 g	24 g	22 g	890 mg
Fuji Apple Chicken Salad (no pecans), half1/2 salad	300	13 g	23 g	17 g	890 mg
Fuji Apple Chicken Salad, whole1 salad	710	28 g	49 g	44 g	1,770 mg
Fuji Apple Chicken Salad (no pecans), whole1 salad	600	26 g	47 g	34 g	1,770 mg
Greek Salad, half1/2 salad	310	4 g	9 g	30 g	700 mg
Greek Salad, whole1 salad	630	8 g	17 g	59 g	1,400 mg
Greek Salad with Chicken, half1/2 salad	380	15 g	11 g	31 g	1,320 mg
Greek Salad with Chicken, whole1 salad	760	30 g	22 g	62 g	2,630 mg
Green Goddess Cobb Salad with Chicken, half1/2 salad	290	20 g	15 g	17 g	990 mg
Green Goddess Cobb Salad with Chicken, whole1 salad	580	40 g	30 g	34 g	1,980 mg
Harvest Medley Chicken Salad, half1/2 salad	440	17 g	41 g	23 g	1,050 mg
Harvest Medley Chicken Salad (no pecans), half1/2 salad	390	16 g	40 g	18 g	1,050 mg
Harvest Medley Chicken Salad, whole1 salad	880	34 g	83 g	47 g	2,100 mg
Harvest Medley Chicken Salad (no pecans), whole1 salad	780	32 g	81 g	36 g	2,100 mg
Harvest Medley Salad, half1/2 salad	370	6 g	39 g	22 g	440 mg
Harvest Medley Salad (no pecans), half1/2 salad	320	5 g	38 g	17 g	440 mg
Harvest Medley Salad, whole1 salad	750	12 g	78 g	44 g	870 mg
Harvest Medley Salad (no pecans), whole1 salad	640	11 g	76 g	34 g	870 mg
Harvest Medley Chicken Salad Stuffer1 stuffer	770	25 g	91 g	34 g	1,770 mg
Harvest Medley Chicken Salad Stuffer (no pecans)1 stuffer	720	24 g	90 g	29 g	1,770 mg
Harvest Medley Salad Stuffer1 stuffer	700	14 g	88 g	33 g	1,160 mg
Harvest Medley Salad Stuffer (no pecans)1 stuffer	650	13 g	88 g	27 g	1,160 mg
Ranch Parm BLT Salad, half1/2 salad	380	12 g	14 g	31 g	950 mg
Ranch Parm BLT Salad, whole1 salad	750	23 g	28 g	62 g	1,900 mg
Farmhouse Crunch Salad Stuffer (no almonds)1 stuffer	750	17 g	62 g	49 g	1,350 mg
Ranch Parm BLT Salad Stuffer1 stuffer	780	21 g	59 g	51 g	1,740 mg
Southwest Chicken Ranch Salad Stuffer1 stuffer	800	24 g	65 g	50 g	1,820 mg
Southwest Chicken Ranch Salad, half1/2 salad	400	15 g	20 g	30 g	1,040 mg
Southwest Chicken Ranch Salad, whole1 salad	810	30 g	40 g	59 g	2,080 mg
Farmhouse Crunch Salad Stuffer1 stuffer	790	18 g	69 g	51 g	1,380 mg
Ultimate Garden Steak Salad Stuffer1 stuffer	790	25 g	70 g	46 g	1,560 mg
Asian Sesame Chicken Salad Stuffer1 stuffer	580	22 g	64 g	26 g	1,640 mg
Asian Sesame Chicken Salad Stuffer (no almonds)1 stuffer	540	21 g	62 g	22 g	1,640 mg
Caesar Salad Stuffer1 stuffer	650	16 g	55 g	41 g	1,570 mg
Caesar with Chicken Salad Stuffer1 stuffer	720	27 g	57 g	42 g	2,190 mg
Fuji Apple Chicken Salad Stuffer1 stuffer	700	21 g	74 g	34 g	1,450 mg
Fuji Apple Chicken Salad Stuffer (no pecans)1 stuffer	640	21 g	73 g	29 g	1,450 mg
Greek Salad Stuffer1 stuffer	700	12 g	51 g	50 g	1,350 mg
Greek with Chicken Salad Stuffer1 stuffer	770	23 g	53 g	51 g	1,960 mg
Farmhouse Crunch Salad, half1/2 salad	400	9 g	25 g	31 g	600 mg
Farmhouse Crunch Salad, whole1 salad	790	18 g	49 g	61 g	1,190 mg
Farmhouse Crunch Salad (no almonds), half1/2 salad	350	8 g	18 g	28 g	570 mg
Farmhouse Crunch Salad (no almonds), whole1 salad	700	17 g	36 g	57 g	1,140 mg
Ultimate Garden Steak Salad, half1/2 salad	400	16 g	26 g	26 g	840 mg
Ultimate Garden Steak Salad, whole1 salad	800	33 g	53 g	52 g	1,690 mg

Panera market bowls: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
All-In Veggie Market Bowl, half1/2 bowl	450	7 g	50 g	24 g	850 mg
All-In Veggie Market Bowl, whole1 bowl	910	14 g	101 g	49 g	1,700 mg
Carnitas Elote Market Bowl, half1/2 bowl	550	22 g	43 g	32 g	1,320 mg
Carnitas Elote Market Bowl, whole1 bowl	1100	44 g	86 g	63 g	2,650 mg
Sesame Ginger Chicken Market Bowl, half1/2 bowl	470	19 g	47 g	22 g	1,600 mg
Sesame Ginger Chicken Market Bowl, whole1 bowl	930	38 g	95 g	44 g	3,200 mg
Sesame Ginger Chicken Market Bowl (no almonds), half1/2 bowl	420	18 g	41 g	20 g	1,580 mg
Sesame Ginger Chicken Market Bowl (no almonds), whole1 bowl	840	36 g	82 g	40 g	3,160 mg

Panera soups and mac: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Bistro French Onion Soup, bowl1 1/2 cups	300	10 g	33 g	14 g	1,820 mg
Bistro French Onion Soup, cup1 cup	200	6 g	22 g	10 g	1,210 mg
Bistro French Onion Soup, bread bowl1 bread bowl with soup	850	27 g	158 g	12 g	2,550 mg
Vegetarian Creamy Tomato Soup with Croissant Croutons, bread bowl1 bread bowl with soup	880	24 g	157 g	18 g	2,100 mg
Vegetarian Creamy Tomato Soup with Croissant Croutons, bowl1 1/2 cups	340	4 g	30 g	23 g	1,110 mg
Vegetarian Creamy Tomato Soup with Croissant Croutons, cup1 cup	240	3 g	21 g	16 g	760 mg
Broccoli Cheddar Soup, bowl1 1/2 cups	420	12 g	25 g	31 g	1,520 mg
Broccoli Cheddar Soup, cup1 cup	280	8 g	17 g	20 g	1,010 mg
Broccoli Cheddar Soup, bread bowl1 bread bowl with soup	930	29 g	152 g	23 g	2,350 mg
Bacon Mac & Cheese, bowlabout 2 cups	1050	36 g	68 g	71 g	2,620 mg
Bacon Mac & Cheese, cupabout 1 cup	530	18 g	34 g	35 g	1,310 mg
Bacon Mac & Cheese, bread bowl1 bread bowl with mac & cheese	1170	39 g	170 g	38 g	2,650 mg
Cream of Chicken & Wild Rice Soup, bowl1 1/2 cups	300	9 g	29 g	16 g	1,400 mg
Cream of Chicken & Wild Rice Soup, cup1 cup	200	6 g	19 g	11 g	930 mg
Cream of Chicken & Wild Rice Soup, bread bowl1 bread bowl with soup	850	27 g	155 g	13 g	2,270 mg
Homestyle Chicken Noodle Soup, bowl1 bowl	180	14 g	21 g	4.5 g	1,570 mg
Homestyle Chicken Noodle Soup, cup1 cup	120	10 g	14 g	3 g	1,050 mg
Homestyle Chicken Noodle Soup, bread bowl1 bread bowl with soup	770	30 g	150 g	5 g	2,380 mg
Mac & Cheese, bowlabout 2 cups	980	32 g	68 g	64 g	2,300 mg
Mac & Cheese, cupabout 1 cup	490	16 g	34 g	32 g	1,150 mg
Mac & Cheese, bread bowl1 bread bowl with mac & cheese	1140	37 g	170 g	34 g	2,490 mg
Hearty Fireside Chili, bowl1 bowl	410	19 g	49 g	15 g	1,730 mg
Hearty Fireside Chili, bread bowl1 bread bowl with soup	940	40 g	163 g	14 g	2,310 mg
Hearty Fireside Chili, cup1 cup	270	13 g	32 g	10 g	1,150 mg
Three Cheese Lasagna Soup, bowl1 bowl	360	19 g	33 g	17 g	1,460 mg
Three Cheese Lasagna Soup, bread bowl1 bread bowl with soup	880	33 g	158 g	13 g	2,290 mg
Three Cheese Lasagna Soup, cup1 cup	230	12 g	22 g	11 g	950 mg
Vegetarian Autumn Squash Soup, bowl1 1/2 cups	330	8 g	41 g	17 g	1,210 mg
Vegetarian Autumn Squash Soup, cup1 cup	220	5 g	27 g	11 g	800 mg
Vegetarian Autumn Squash Soup with Pepitas, bread bowl1 bread bowl with soup	860	26 g	163 g	13 g	2,140 mg
Rustic Baked Potato Soup, bowl1 1/2 cups	430	14 g	38 g	26 g	1,660 mg
Rustic Baked Potato Soup, bread bowl1 bread bowl with soup	920	29 g	161 g	19 g	2,390 mg
Rustic Baked Potato Soup, cup1 cup	280	9 g	25 g	16 g	1,050 mg
Ultimate Mac Stuffer1 stuffer	930	39 g	78 g	51 g	1,860 mg

Panera breakfast: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Bacon, Egg & Cheese on Croissant1 sandwich	480	22 g	33 g	29 g	730 mg
Broccoli Cheddar Frittata1 crustless frittata	280	15 g	11 g	19 g	1,090 mg
Sausage & Egg Asiago Bagel Stack1 sandwich	810	33 g	58 g	50 g	1,590 mg
Bacon, Egg & Cheese on Artisan Ciabatta1 sandwich	470	23 g	51 g	20 g	830 mg
Bacon Double Take on Black Pepper Focaccia1 sandwich	550	28 g	43 g	29 g	1,380 mg
Chipotle Chicken, Egg & Avo on Artisan Ciabatta1 sandwich	600	26 g	55 g	31 g	1,090 mg
Ham, Egg & Cheese on Ciabatta1 sandwich	460	25 g	51 g	17 g	1,000 mg
Sausage, Egg & Cheese on Artisan Ciabatta1 sandwich	610	28 g	51 g	33 g	1,080 mg
Egg & Cheese on Artisan Ciabatta1 sandwich	430	20 g	51 g	16 g	680 mg
Steak & Wake on Ciabatta1 sandwich	520	32 g	53 g	20 g	1,000 mg
Wake-Up BLT Asiago Everything Bagel Stack1 sandwich	570	27 g	59 g	24 g	1,280 mg
Farmhouse Duo Asiago Bagel Stack1 sandwich	730	34 g	58 g	40 g	1,520 mg
Five Cheese & Bacon Frittata1 crustless frittata	300	17 g	9 g	22 g	1,120 mg
Four Cheese Soufflé1 soufflé	470	14 g	36 g	30 g	830 mg
Ham Croissant Benny1 sandwich	430	21 g	34 g	24 g	970 mg
Sausage, Egg & Cheese on Croissant1 sandwich	620	26 g	33 g	42 g	990 mg
Egg & Cheese on Croissant1 sandwich	440	19 g	33 g	25 g	590 mg
Spinach & Bacon Soufflé1 soufflé	550	19 g	36 g	37 g	940 mg
Steel Cut Oatmeal with Strawberries & Pecans1 bowl	330	8 g	51 g	13 g	170 mg
Steel Cut Oatmeal with Strawberries (no pecans)1 bowl	230	7 g	49 g	3 g	170 mg
Greek Yogurt with Berries Parfait1 parfait	250	15 g	27 g	10 g	80 mg

Panera bagels: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Asiago Cheese Bagel1 bagel	350	14 g	55 g	9 g	660 mg
Asiago Everything Bagel1 bagel	370	15 g	55 g	9 g	800 mg
Blueberry Bagel1 bagel	290	10 g	60 g	1.5 g	570 mg
Chocolate Chip Bagel1 bagel	330	10 g	65 g	4.5 g	430 mg
Cinnamon Crunch Bagel1 bagel	430	13 g	78 g	7 g	460 mg
Cinnamon Swirl Raisin Bagel1 bagel	300	8 g	65 g	1.5 g	590 mg
Everything Bagel1 bagel	300	8 g	61 g	2.5 g	720 mg
Multigrain Bagel Flat1 bagel	190	6 g	35 g	2.5 g	420 mg
Plain Bagel1 bagel	280	7 g	59 g	1 g	590 mg
Sesame Bagel1 bagel	310	8 g	61 g	3.5 g	600 mg

Panera sides: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Apple1 apple	80	0 g	22 g	0 g	0 mg
Banana1 banana	90	1 g	23 g	0 g	0 mg
French Baguette, side3 1/2 inch slice	190	6 g	41 g	0.5 g	410 mg
Kettle Cooked Potato Chips1 package	150	2 g	17 g	9 g	75 mg
Pickle Spear1 spear	5	0 g	1 g	0 g	240 mg
Fruit Cup1 container	60	1 g	14 g	0 g	25 mg
Hard Boiled Eggs1 container	150	13 g	1 g	11 g	125 mg

Panera desserts: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Asiago Croissant Twists, 2 pack2 twists	210	7 g	16 g	13 g	250 mg
Blueberry Muffin1 muffin	530	7 g	75 g	22 g	410 mg
Brownie1 brownie	520	7 g	70 g	24 g	230 mg
Candy Cookie1 cookie	410	4 g	58 g	19 g	310 mg
Chocolate Chip Muffie1 muffie	340	5 g	51 g	13 g	200 mg
Chocolate Chipper Cookie1 cookie	390	4 g	52 g	18 g	330 mg
Chocolate Croissant1 croissant	410	7 g	51 g	20 g	330 mg
Chocolate Coconut Macaroon1 macaroon	190	3 g	23 g	10 g	95 mg
Coconut Macaroon1 macaroon	180	3 g	24 g	9 g	105 mg
Pumpkin Shaped Shortbread Cookie1 cookie	460	4 g	51 g	26 g	270 mg
Caramel Pumpkin Slice1 slice	420	7 g	77 g	9 g	340 mg
Cranberry Orange Loaf Slice1 slice	370	5 g	53 g	14 g	240 mg
Dubai Style Chocolate Pistachio Cookie1 cookie	220	4 g	25 g	13 g	65 mg
Cinnamon Roll1 roll	580	7 g	97 g	18 g	420 mg
Pumpkin Spice Cinnamon Roll1 roll	650	8 g	115 g	19 g	510 mg
Kitchen Sink Cookie1 cookie	810	7 g	100 g	42 g	840 mg
Orange Mini Scone1 mini scone	180	3 g	25 g	7 g	280 mg
Oatmeal Raisin with Berries Cookie1 cookie	340	4 g	55 g	12 g	190 mg
Orange Scone1 scone	540	8 g	77 g	21 g	850 mg
Almond Pastry1 pastry	470	10 g	54 g	24 g	280 mg
Cherry Pastry1 pastry	330	6 g	53 g	11 g	300 mg
Pecan Braid1 pastry	450	7 g	51 g	25 g	160 mg
Petite Chocolate Chipper Cookie1 cookie	100	1 g	13 g	4.5 g	85 mg

Panera drinks: calories and protein

Item	Calories	Protein	Carbs	Fat	Sodium
Agave Lemonade20 fl oz (591 mL)	210	0 g	52 g	0 g	15 mg
Cafe Frozen Java20 fl oz (591 mL)	440	8 g	73 g	13 g	190 mg
Caffe Latte16 fl oz (473 mL)	130	8 g	12 g	5 g	110 mg
Caramel Latte16 fl oz (473 mL)	320	9 g	50 g	9 g	250 mg
Chai Tea Latte16 fl oz (473 mL)	230	10 g	33 g	6 g	130 mg
Strawberry Basil Lemonade Fresca20 fl oz (591 mL)	150	1 g	36 g	0 g	15 mg
Frozen Signature Hot Chocolate16 fl oz	530	9 g	93 g	14 g	240 mg
Signature Hot Chocolate16 fl oz (473 mL)	340	10 g	53 g	10 g	160 mg
Cafe Blend Iced Coffee20 fl oz (591 mL)	5	0 g	0 g	0 g	10 mg
Iced Caffe Latte20 fl oz (591 mL)	160	10 g	15 g	6 g	135 mg
Madagascar Vanilla Latte16 fl oz (473 mL)	250	9 g	32 g	9 g	120 mg
Mango Smoothie with Greek Yogurt16 fl oz (473 mL)	300	13 g	51 g	5 g	75 mg
Mocha Latte16 fl oz (473 mL)	340	10 g	54 g	10 g	170 mg
Passion Papaya Iced Green Tea20 fl oz (591 mL)	140	0 g	36 g	0 g	25 mg
Pumpkin Spice Latte16 fl oz (473 mL)	340	10 g	55 g	9 g	160 mg
Strawberry Banana Smoothie with Greek Yogurt16 fl oz (473 mL)	250	7 g	51 g	2.5 g	40 mg
Strawberry Smoothie with Greek Yogurt16 fl oz (473 mL)	260	12 g	43 g	4.5 g	70 mg
Sweet Iced Tea20 fl oz (591 mL)	170	0 g	45 g	0 g	15 mg
Tropical Green Smoothie16 fl oz (473 mL)	200	1 g	48 g	0 g	60 mg
Tropicana Lemonade20 fl oz (591 mL)	250	0 g	67 g	0 g	260 mg
Tropicana Light Lemonade20 fl oz (591 mL)	10	0 g	0 g	0 g	230 mg
Unsweetened Iced Tea20 fl oz (591 mL)	5	0 g	2 g	0 g	20 mg

The Heaviest Sandwiches, Wraps, Bowls and Soups

The five with the most calories. Each is more than our members' median lunch of 467 kcal before a side or a drink.

Toasted Italiano on Baguette, whole1,330 kcal179% of a day's salt
French Ciabatta Dipper, whole1,240 kcal129% of a day's salt
Bacon Mac & Cheese, bread bowl1,170 kcal115% of a day's salt
Ciabatta Cheesesteak, whole1,160 kcal91% of a day's salt
Mac & Cheese, bread bowl1,140 kcal108% of a day's salt

Does It Beat a Member's Lunch?

6 Panera orders give at least 23 g of protein for 467 kcal or less, which matches or beats our members' median lunch.

From our members' food logs

Median protein and calories per meal

Breakfast24.6 g protein · 375 kcal
Lunch23 g protein · 467 kcal
Dinner29 g protein · 463 kcal
Snack13 g protein · 234 kcal

We measure every order against the median lunch: 23 g of protein in 467 kcal. An order that gives at least that much protein for no more calories “beats a member's lunch”. Read the food-log study.

Source: A sample of member food logs from the YourTrainer app, 19 April to 17 September 2026. Members only, aggregated, each food logged by at least three members in the sample, using the app's food-database values for the portion logged.

Ham, Egg & Cheese on Ciabatta
Calories
460
Protein
25 g
Per 100 kcal
5.4 g
More protein than a member's median lunch, for fewer calories. Sodium 1,000 mg, 43% of a day.
Asian Sesame Chicken Salad (no nuts), whole
Calories
440
Protein
26 g
Per 100 kcal
5.9 g
More protein than a member's median lunch, for fewer calories. Sodium 1,900 mg, 83% of a day, which is a lot for one item.
Bacon Turkey Bravo on Tomato Basil, half
Calories
430
Protein
24 g
Per 100 kcal
5.6 g
More protein than a member's median lunch, for fewer calories. Sodium 1,210 mg, 53% of a day, which is a lot for one item.
Green Goddess Chicken Wrap
Calories
460
Protein
32 g
Per 100 kcal
7.0 g
More protein than a member's median lunch, for fewer calories. Sodium 1,340 mg, 58% of a day, which is a lot for one item.
Frontega Chicken Wrap
Calories
450
Protein
30 g
Per 100 kcal
6.7 g
More protein than a member's median lunch, for fewer calories. Sodium 1,170 mg, 51% of a day, which is a lot for one item.
Turkey & Cheddar Wrap
Calories
460
Protein
32 g
Per 100 kcal
7.0 g
More protein than a member's median lunch, for fewer calories. Sodium 1,160 mg, 50% of a day, which is a lot for one item.

Where These Numbers Come From

Source: Panera Bread Nutrition Guide, effective September 2, 2026, linked from panerabread.com and covering Panera bakery-cafes in the US. We read every row on 3 Oct 2026.

Panera's guide gives no weights, so the chart shows each serving the way Panera words it. We kept the meals, bagels, pastries, sides and the main drinks in one size each (16 or 20 fl oz), and left out catering, kids' meals, loaves, dressings and add-ons. The guide has no veg marks, so ours follow Panera's vegetarian menu: green if the item is on it (a salad's stuffer counts with the salad), yellow if Panera's allergen guide also lists egg, and red if it is not on the menu. Drinks, fruit and plain sides are green.

Our check: an item's published calories should match its protein, carbs and fat (4, 4 and 9 kcal per gram) within 15%, or within 10 kcal for an item under 50 kcal, where rounding matters most. Every row we kept passes.

We are not connected to Panera and earn nothing from these pages. Recipes change, so check the chain's own sheet if a number matters to you.

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FAQ

Frequently asked questions

What is the best high protein order at Panera?

For protein per calorie, the Green Goddess Chicken Wrap: 32 g of protein in 460 kcal. The Turkey & Cheddar Wrap is level with it, at 32 g in 460 kcal. Under 300 kcal, a half Green Goddess Cobb Salad with Chicken gives 20 g. The most protein in one item is in a whole French Ciabatta Dipper, 66 g, but that comes with 1,240 kcal.

What is the best vegetarian protein order at Panera?

For protein per calorie, the Greek Yogurt with Berries Parfait: 15 g in 250 kcal. Next is a half Toasted Caprese Focaccia, with 15 g in 370 kcal, and the two together give 30 g in 620 kcal. If you eat eggs, the Egg & Cheese on Artisan Ciabatta gives 20 g in 430 kcal. The vegetarian meal with the most protein is a whole Grilled Cheese on Classic White Loaf, 32 g, at 810 kcal.

What is the best You Pick Two at Panera for protein?

A half Green Goddess Cobb Salad with Chicken plus a cup of Homestyle Chicken Noodle Soup: 30 g of protein in 410 kcal. For vegetarians, a half Toasted Caprese Focaccia plus a cup of Vegetarian Autumn Squash Soup gives 20 g in 590 kcal. Both are salty, at 89% and 67% of a day's sodium.

Which Panera soup has the most protein?

By the bowl, the Three Cheese Lasagna Soup has the most, 19 g in 360 kcal. For the calories, the Homestyle Chicken Noodle Soup does better: 14 g in 180 kcal. The vegetarian soups are low in protein, so pair one with a half sandwich.

How many calories does a Panera bread bowl add?

The sourdough bread bowl alone is 650 kcal, with 21 g of protein and 1,340 mg of sodium. Broccoli Cheddar Soup in a bread bowl is 930 kcal, against 420 kcal for a bowl.

Which Panera salad has the most protein?

The Green Goddess Cobb Salad with Chicken (whole): 40 g in 580 kcal. The vegetarian salads are low in protein: a whole Harvest Medley Salad has the most, 12 g in 750 kcal.

Is Panera high in sodium?

Often. 65% of the meals in the guide have at least half of the FDA's 2,300 mg daily value. The saltiest is the Toasted Italiano on Baguette (whole), with 4,110 mg, 179% of a day.

Where do these Panera numbers come from?

From Panera's own nutrition guide (effective September 2, 2026), linked from panerabread.com. Vegetarian marks follow Panera's vegetarian menu, and egg marks its allergen guide. We read every row on 3 Oct 2026, and every item we kept matches its own protein, carbs and fat. We are not connected to Panera.

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