Low-calorie Panera options, ranked
Panera publishes nutrition for 97 menu items. 15 are under 300 calories and 53 are under 500. The lightest real portion is Homestyle Chicken Noodle Soup (Bowl) (180 calories, 14 g protein), and the lightest with at least 20 g of protein is Green Goddess Cobb Salad with Chicken (Half) (290 calories, 20 g protein). Numbers are per serving from Panera's own nutrition guide; open any item for the full breakdown.
Lightest real meals
Items of 150 calories or more with at least 15 g of protein, lightest first.
Asian Sesame Chicken (Half)
per 1/2 salad · 15g protein · 17g carbs · 15g fat
260 kcal
Green Goddess Cobb Salad with Chicken (Half)
per 1/2 salad · 20g protein · 15g carbs · 17g fat
290 kcal
Caesar with Chicken Salad (Half)
per 1/2 salad · 18g protein · 14g carbs · 23g fat
340 kcal
Cranberry Walnut Chicken Salad on Country Rustic (Half)
per 1/2 sandwich · 16g protein · 34g carbs · 16g fat
350 kcal
Three Cheese Lasagna Soup (Bowl)
per bowl · 19g protein · 33g carbs · 17g fat
360 kcal
Asiago Everything Bagel
per bagel · 15g protein · 55g carbs · 9g fat
370 kcal
Toasted Caprese Focaccia (Half)
per 1/2 sandwich · 15g protein · 48g carbs · 13g fat
370 kcal
Greek Salad with Chicken (Half)
per 1/2 salad · 15g protein · 11g carbs · 31g fat
380 kcal
Ultimate Garden Steak Salad (Half)
per 1/2 salad · 16g protein · 26g carbs · 26g fat
400 kcal
Grilled Cheese on Classic White Loaf (Half)
per 1/2 sandwich · 16g protein · 37g carbs · 21g fat
400 kcal
Southwest Chicken Ranch Salad (Half)
per 1/2 salad · 15g protein · 20g carbs · 30g fat
400 kcal
Smokehouse BBQ Chicken on Artisan Ciabatta (Half)
per 1/2 sandwich · 22g protein · 56g carbs · 11g fat
410 kcal
Under 300 calories
Everything, including sides, sauces and drinks, lightest first.
Homestyle Chicken Noodle Soup (Cup)
per cup · 10g protein · 14g carbs · 3g fat
120 kcal
Homestyle Chicken Noodle Soup (Bowl)
per bowl · 14g protein · 21g carbs · 5g fat
180 kcal
Bistro French Onion (Cup)
per cup · 6g protein · 22g carbs · 10g fat
200 kcal
Cream of Chicken & Wild Rice (Cup)
per cup · 6g protein · 19g carbs · 11g fat
200 kcal
Three Cheese Lasagna Soup (Cup)
per cup · 12g protein · 22g carbs · 11g fat
230 kcal
Vegetarian Creamy Tomato Soup with Croissant Croutons (Cup)
per cup · 3g protein · 21g carbs · 16g fat
240 kcal
Asian Sesame Chicken (Half)
per 1/2 salad · 15g protein · 17g carbs · 15g fat
260 kcal
Mediterranean Veggie on Tomato Basil (Half)
per 1/2 sandwich · 9g protein · 41g carbs · 7g fat
260 kcal
Hearty Fireside Chili (Cup)
per cup · 13g protein · 32g carbs · 10g fat
270 kcal
Caesar Salad (Half)
per 1/2 salad · 7g protein · 11g carbs · 22g fat
270 kcal
Rustic Baked Potato Soup (Cup)
per cup · 9g protein · 25g carbs · 16g fat
280 kcal
Broccoli Cheddar (Cup)
per cup · 8g protein · 17g carbs · 20g fat
280 kcal
Plain Bagel
per bagel · 7g protein · 59g carbs · 1g fat
280 kcal
Green Goddess Cobb Salad with Chicken (Half)
per 1/2 salad · 20g protein · 15g carbs · 17g fat
290 kcal
Blueberry Bagel
per bagel · 10g protein · 60g carbs · 2g fat
290 kcal
300 to 500 calories
Tuna Salad on Country Rustic Sourdough (Half)
per 1/2 sandwich · 12g protein · 30g carbs · 14g fat
300 kcal
Bistro French Onion (Bowl)
per 1 1/2 cups · 10g protein · 33g carbs · 14g fat
300 kcal
Cream of Chicken & Wild Rice (Bowl)
per 1 1/2 cups · 9g protein · 29g carbs · 16g fat
300 kcal
Cinnamon Swirl Raisin Bagel
per bagel · 8g protein · 65g carbs · 2g fat
300 kcal
Everything Bagel
per bagel · 8g protein · 61g carbs · 3g fat
300 kcal
Sesame Bagel
per bagel · 8g protein · 61g carbs · 4g fat
310 kcal
Greek Salad (Half)
per 1/2 salad · 4g protein · 9g carbs · 30g fat
310 kcal
Chocolate Chip Bagel
per bagel · 10g protein · 65g carbs · 5g fat
330 kcal
Caesar with Chicken Salad (Half)
per 1/2 salad · 18g protein · 14g carbs · 23g fat
340 kcal
Vegetarian Creamy Tomato Soup with Croissant Croutons (Bowl)
per 1 1/2 cups · 4g protein · 30g carbs · 23g fat
340 kcal
Cranberry Walnut Chicken Salad on Country Rustic (Half)
per 1/2 sandwich · 16g protein · 34g carbs · 16g fat
350 kcal
Asiago Cheese Bagel
per bagel · 14g protein · 55g carbs · 9g fat
350 kcal
Fuji Apple Chicken Salad (Half)
per 1/2 salad · 14g protein · 24g carbs · 22g fat
350 kcal
Three Cheese Lasagna Soup (Bowl)
per bowl · 19g protein · 33g carbs · 17g fat
360 kcal
Asiago Everything Bagel
per bagel · 15g protein · 55g carbs · 9g fat
370 kcal
Toasted Caprese Focaccia (Half)
per 1/2 sandwich · 15g protein · 48g carbs · 13g fat
370 kcal
Harvest Medley Salad (Half)
per 1/2 salad · 6g protein · 39g carbs · 22g fat
370 kcal
Greek Salad with Chicken (Half)
per 1/2 salad · 15g protein · 11g carbs · 31g fat
380 kcal
Ranch Parm BLT Salad (Half)
per 1/2 salad · 12g protein · 14g carbs · 31g fat
380 kcal
Tomato Basil BLT on Tomato Basil Miche (Half)
per 1/2 sandwich · 12g protein · 35g carbs · 22g fat
390 kcal
Ultimate Garden Steak Salad (Half)
per 1/2 salad · 16g protein · 26g carbs · 26g fat
400 kcal
Grilled Cheese on Classic White Loaf (Half)
per 1/2 sandwich · 16g protein · 37g carbs · 21g fat
400 kcal
Southwest Chicken Ranch Salad (Half)
per 1/2 salad · 15g protein · 20g carbs · 30g fat
400 kcal
Farmhouse Crunch Salad (Half)
per 1/2 salad · 9g protein · 25g carbs · 31g fat
400 kcal
Smokehouse BBQ Chicken on Artisan Ciabatta (Half)
per 1/2 sandwich · 22g protein · 56g carbs · 11g fat
410 kcal
Hearty Fireside Chili (Bowl)
per bowl · 19g protein · 49g carbs · 15g fat
410 kcal
Turkey & Cheddar on Country Rustic Sourdough (Half)
per 1/2 sandwich · 20g protein · 31g carbs · 24g fat
420 kcal
Broccoli Cheddar (Bowl)
per 1 1/2 cups · 12g protein · 25g carbs · 31g fat
420 kcal
Bacon Turkey Bravo® Sandwich on Tomato Basil (Half)
per 1/2 sandwich · 24g protein · 40g carbs · 20g fat
430 kcal
Toasted Frontega Chicken on Black Pepper Focaccia (Half)
per 1/2 sandwich · 20g protein · 43g carbs · 19g fat
430 kcal
Rustic Baked Potato Soup (Bowl)
per 1 1/2 cups · 14g protein · 38g carbs · 26g fat
430 kcal
Cinnamon Crunch Bagel
per bagel · 13g protein · 78g carbs · 7g fat
430 kcal
Harvest Medley Chicken Salad (Half)
per 1/2 salad · 17g protein · 41g carbs · 23g fat
440 kcal
Market Bowl - All-In Veggie (Half)
per 1/2 bowl · 7g protein · 50g carbs · 24g fat
450 kcal
Spicy Fiesta Chicken on Ciabatta (Half)
per 1/2 sandwich · 26g protein · 56g carbs · 16g fat
470 kcal
Grilled Chicken & Avo BLT on Country Rustic Sourdough (Half)
per 1/2 sandwich · 24g protein · 33g carbs · 27g fat
470 kcal
Market Bowl - Sesame Ginger Chicken (Half)
per 1/2 bowl · 19g protein · 47g carbs · 22g fat
470 kcal
Mac & Cheese (Cup)
per about 1 cup · 16g protein · 34g carbs · 32g fat
490 kcal
Questions people ask
What is the lowest-calorie item at Panera?
Homestyle Chicken Noodle Soup (Cup) at 120 calories per cup. The lightest item that's a full portion (150 calories or more) is Homestyle Chicken Noodle Soup (Bowl) (180 calories, 14 g protein).
How many Panera items are under 500 calories?
53 of the 97 items Panera publishes nutrition for, and 15 are under 300.
What's the lowest-calorie Panera order with real protein?
Green Goddess Cobb Salad with Chicken (Half) (290 calories, 20 g protein) is the lightest item with at least 20 g of protein.
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