Panera vs. Chipotle, by the numbers
Panera publishes nutrition for 97 items and Chipotle for 93. The typical Chipotle item is lighter (median 130 calories vs 450), Panera has the single highest-protein item, and Chipotle has the most protein-dense order. Below: the numbers side by side, then the lightest pick in each category both chains sell, all from the chains' own nutrition guides.
Items with published nutrition
Panera: 97
Chipotle: 93
Median calories per item
Panera: 450
Chipotle: 130
Real meals under 500 calories (15 g+ protein)
Panera: 21
Chipotle: 5
Lightest real meal (15 g+ protein)
Panera: Asian Sesame Chicken (Half) (260 calories, 15 g protein)
Chipotle: Steak (150 calories, 21 g protein)
Most protein
Panera: French Ciabatta Dipper (Whole) (1240 calories, 66 g protein)
Chipotle: Chicken (180 calories, 32 g protein)
Most protein per 100 calories
Panera: Green Goddess Cobb Salad with Chicken (Half) (6.9 g)
Chipotle: Chicken (17.8 g)
Keto meals (under 10 g net carbs, 15 g+ protein)
Panera: 1
Chipotle: 5
Median sodium per item
Panera: 1260 mg
Chipotle: 140 mg
Questions people ask
Which is healthier, Panera or Chipotle?
By the numbers, Chipotle has the lighter typical item and Chipotle the better protein per calorie, so it wins both. Real meals under 500 calories (150+ calories, 15 g+ protein): 21 at Panera and 5 at Chipotle.
Which has more protein, Panera or Chipotle?
Panera: French Ciabatta Dipper (Whole) has 66 g. For protein without the calories, Chipotle's Chicken leads at 17.8 g per 100 calories.
Which is better for keto, Panera or Chipotle?
Chipotle has more meals under 10 g net carbs with 15 g of protein (5 vs 1). Each chain's keto page lists them.
Where do these numbers come from?
Panera's and Chipotle's own published nutrition guides, reviewed before import. Portions differ between chains, so compare calories and protein, not just item names.
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