Low-calorie picks at Panera Bread
The muffin loses to the brownie.
Round 1 of 80 right
Which is lighter?
Panera Bread items, lightest first
Lightest meal: Hard Boiled Eggs, 150 calories with 13 g protein.
| # | Item | Calories | Protein | Sodium |
|---|---|---|---|---|
| 1 | Cafe Blend Dark Roast Coffee16 fl oz | 5 | 1 g | 10 mg |
| 2 | Unsweetened Iced Tea20 fl oz | 5 | 0 g | 20 mg |
| 3 | Fruit Cup1 container | 60 | 1 g | 25 mg |
| 4 | Homestyle Chicken Noodle SoupCup | 120 | 10 g | 1,050 mg |
| 5 | Hard Boiled Eggs1 Container | 150 | 13 g | 125 mg |
| 6 | Sweet Iced Tea20 fl oz | 170 | 0 g | 15 mg |
| 7 | Homestyle Chicken Noodle SoupBowl | 180 | 14 g | 1,570 mg |
| 8 | Steel Cut Oatmeal with Strawberries & Cinnamon Crunch Topping without Pecans1 Bowl | 230 | 7 g | 170 mg |
| 9 | Asian Sesame Chicken SaladHalf | 260 | 15 g | 950 mg |
| 10 | Mediterranean Veggie on Tomato BasilHalf | 260 | 9 g | 630 mg |
| 11 | Caesar SaladHalf | 270 | 7 g | 700 mg |
| 12 | Broccoli Cheddar Frittata1 Crustless Frittata | 280 | 15 g | 1,090 mg |
| 13 | Broccoli Cheddar SoupCup | 280 | 8 g | 1,010 mg |
| 14 | Green Goddess Cobb Salad with ChickenHalf | 290 | 20 g | 990 mg |
| 15 | Five Cheese & Bacon Frittata1 Crustless Frittata | 300 | 17 g | 1,120 mg |
| 16 | Greek SaladHalf | 310 | 4 g | 700 mg |
| 17 | Steel Cut Oatmeal with Strawberries, Pecans & Cinnamon Crunch Topping1 Bowl | 330 | 8 g | 170 mg |
| 18 | Caesar Salad with ChickenHalf | 340 | 18 g | 1,310 mg |
| 19 | Fuji Apple Chicken SaladHalf | 350 | 14 g | 890 mg |
| 20 | Greek Salad with ChickenHalf | 380 | 15 g | 1,320 mg |
| 21 | Chocolate Chipper Cookie | 390 | 4 g | 330 mg |
| 22 | Smokehouse BBQ Chicken on Artisan CiabattaHalf | 410 | 22 g | 1,200 mg |
| 23 | Broccoli Cheddar SoupBowl | 420 | 12 g | 1,520 mg |
| 24 | Bacon Turkey Bravo on Tomato BasilHalf | 430 | 24 g | 1,210 mg |
| 25 | Harvest Medley Chicken SaladHalf | 440 | 17 g | 1,050 mg |
Sodium over 1,500 mg in red.
Source: Panera Bread nutrition page, US menu, October 21, 2026. Not affiliated with Panera Bread.
Questions
What is a low-calorie lunch at Panera?
Half an Asian Sesame Chicken Salad has 260 calories. Add a Fruit Cup and unsweetened iced tea for a smaller lunch.
Are Panera salads always lower calorie?
No. A half Fuji Apple Chicken Salad has 350 calories; half a Mediterranean Veggie has 260.
Is Panera chicken noodle soup lower calorie than broccoli cheddar?
Yes. A cup of chicken noodle has 120 calories versus 280 for Broccoli Cheddar.
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