Finding the healthiest food at Panera is easier with a dietitian’s guide. Registered dietitian Joanna Gregg handpicked orders that provide protein, fiber, produce or convenient customization options, along with tips on what to watch for, especially sodium, and how to make each meal fit your day.
What a dietitian looks for before ordering
“My first stop on any restaurant menu is protein, fiber and produce. Then I check sodium to see how the meal fits into the bigger picture,” says Gregg.
The quick menu scan can make a long menu feel easier to navigate. Protein tends to be more filling than carbohydrates or fat, which can help meals feel more filling and satisfying. (4)
Fiber is another useful number to check. The FDA lists the daily value for fiber as 28 grams per day. (2)
Sodium is always worth looking into when eating out. The recommended daily value is 2,300 milligrams per day. day, and all of 20% (460 mg) or more per portion is considered high. . (3)
This does not mean that you should avoid restaurants. Use these suggestions and Panera’s nutrition guide as a helpful reference point for your daily goals.
If you’re comparing calories, protein, fiber or sodium before you order, logging your usual Panera meals in MyFitnessPal can help you see how they fit into the rest of your day.
5 Dietitian Choices at Panera
The nutrition numbers below come from Panera’s official nutrition guide. They are based on standard menu structures, so your final order may vary by location, preparation and customization. (1)
1. Green goddess Cobb salad with chicken
Nutrition picture: 580 calories, 34 grams of fat, 30 grams of carbohydrates, 7 grams of fiber, 15 grams of sugar, 40 grams of protein and 1,980 milligrams of sodium. (1)
This is one of Gregg’s best choices because it brings a lot of protein to the meal.
“With 40 grams of protein and 7 grams of fiber, you get a lot of nutritional value,” says Gregg.
It can be a filling lunch or dinner, especially if you want a salad that feels like a full meal.
How to customize it: Gregg suggests asking for it without bacon to reduce sodium, fat and calories. You can also choose the side apple for a lighter side.
What to see: The sodium is high. At 1,980 milligrams, the whole salad comes close to the FDA’s daily value of 2,300 milligrams per day. (1, 3)
If sodium is a concern, consider half the size or use less dressing.
2. Sesame Ginger Chicken Market Bowl
Snapshot of the entire bowl’s nutrition: 930 calories, 44 grams fat, 95 grams carbohydrates, 11 grams fiber, 28 grams sugar, 38 grams protein and 3,200 milligrams sodium. (1)
Snapshot of half bowl nutrition: 470 calories, 22 grams fat, 47 grams carbohydrates, 5 grams fiber, 14 grams sugar, 19 grams protein and 1,600 milligrams sodium. (1)
Gregg likes this dish because it combines vegetables and protein into a more substantial meal.
“Packed with vegetables and protein, this bowl is a well-rounded, Asian-inspired twist on the power bowl,” says Gregg.
It also offers 11 grams of fiber and 38 grams of protein in the whole bowl. (1)
How to customize it: Ask for the dressing on the side. This gives you more control over how much you spend.
What to see: As always, be sure to keep an eye on your sodium intake to ensure this fits into your daily goals. (1, 3)
The half bowl may be a better fit if you want the taste and protein without affecting your daily goals.
3. You choose 2: Cup vegetarian black bean soup + half strawberry poppy seed chicken salad
Snapshot of combined nutrition: 300 calories, 8 grams of fat, 50 grams of carbohydrates, 16 grams of fiber, 16 grams of sugar, 18 grams of protein and 1,490 milligrams of sodium. (1)
This is the Greggs lighter You Pick 2 recommendation. The cup of vegetarian black bean soup has 90 calories, 12 grams of fiber and 5 grams of protein. The Half Strawberry Poppy Seed Chicken Salad adds 210 calories, 4 grams of fiber and 13 grams of protein. (1)
This makes the pairing a strong fiber option for the menu. It also includes fruits, vegetables, beans and chicken.
How to customize it: Gregg recommends choosing your side carefully. The apple is the lighter pick, while the baguette can work if you want something heartier.
What to see: Although this pairing is lighter in calories than many full-sized entrees, sodium still adds up. Together, the soup and salad have 1,490 milligrams of sodium. Strawberry Poppyseed Chicken Salad is also seasonal, so check availability before planning. (1)
4. Greek salad filling with chicken
Nutrition picture: 770 calories, 51 grams fat, 53 grams carbohydrates, 4 grams fiber, 6 grams sugar, 23 grams protein and 1,960 milligrams sodium. (1)
This choice is all about practicality.
“Sometimes you have to eat on the go, and a soup or salad just isn’t practical,” says Gregg.
The Salad Stuffer format gives you the feel of a salad in a more portable order, which can be useful between errands, meetings or travel.
How to customize it: Gregg suggests asking for light dressing or dressing on the side to reduce the fat content. You can also reduce sodium and fat by skipping the cheese and olives.
What to see: As written, this filler has 51 grams of fat and 1,960 milligrams of sodium. (1)
That doesn’t make it permissible. It just means it’s worth customizing by asking for dressing, cheese and/or olives on the side, or leaving them out entirely if you want a lighter version.
5. Have Avo & Egg White on Multigrain Bagel Flat
Nutrition picture: 350 calories, 14 grams fat, 40 grams carbohydrates, 2 grams fiber, 4 grams sugar, 18 grams protein and 680 milligrams sodium. (1)
This is Gregg’s breakfast choice. It’s lower in calories than several other Panera breakfast sandwiches and still delivers 18 grams of protein. (1) The egg whites keep the fat lower than a whole egg, while the avocado adds healthy fat and stamina.
How to customize it: Gregg suggests leaving out the cheese for a lighter option.
What to see: This is a breakfast item, so check your local Panera’s breakfast hours before you go. In addition, fibers are modest at 2 grams. If you want more fiber, pair it with fruit or aim for a higher fiber meal later in the day.
Simple ways to make your Panera order work better
Choose fruit when the main course is salty
Restaurant meals can be higher in sodium, so a fruit side can be a simple way to add volume and fiber without adding more sodium.
The side apple has 80 calories, 5 grams of fiber and 0 milligrams of sodium. The banana has 90 calories, 3 grams of fiber and 0 milligrams of sodium. (1)
Place dressing or sauce on the side
This is one of the easiest Panera customizations.
It helps you control how much dressing or sauce you use. Small amounts can add significant calories, fat and sodium, especially in salads, bowls and fillings.
Use half portions when available
Half a salad, half a bowl or a cup of soup can help fit more things into your day.
This is especially helpful with higher sodium items. The half Sesame Ginger Chicken Market Bowl has 1,600 milligrams of sodium, while the whole bowl has 3,200 milligrams. (1)
Think of the full combo
A You Pick 2 can be a smart order. But sodium can add up quickly when you pair soup, bread, cheese, dressing or a salty sandwich.
A quick scan before ordering can help. MyFitnessPal can also help you compare your usual Panera meals and notice which swaps make the biggest difference.
Frequently Asked Questions (Frequently Asked Questions)
- What is the healthiest thing to eat at Panera?
There is no healthiest order at Panera. It depends on your goals and what sounds satisfying.
Gregg’s top picks include Green Goddess Cobb Salad with Chicken, Sesame Ginger Chicken Market Bowl, You Pick 2 with Vegetarian Black Bean Soup and Half Strawberry Poppy Seed Chicken Salad, Greek Salad Stuffing with Chicken and Garden Avo & Egg White on Multigrain Bagel Flat.
- What is a high protein Panera order?
The Green Goddess Cobb Salad with Chicken has 40 grams of protein and the whole Sesame Ginger Chicken Market Bowl has 38 grams of protein. (1)
For breakfast, the Garden Avo & Egg White on Multigrain Bagel Flat has 18 grams of protein. (1)
- Is the Sesame Ginger Chicken Market Bowl a healthy choice?
It can be a balanced choice for some people because it has protein, fiber and vegetables. That said, the whole bowl is also higher in calories and sodium, with 930 calories and 3,200 milligrams of sodium. (1)
If that feels like too much for your day, try the half bowl or ask for dressing on the side.
- How can I lower sodium at Panera?
You can lower sodium at Panera by checking the nutrition guide before you order and looking for items that are lower in sodium. As a general rule, 20% of the Daily Value or more is considered high for sodium.(3)
Small trade-offs can also make a difference. Choose fruit instead of chips or a bread bowl, ask for dressing on the side, consider half portions, and be careful with You Pick 2 combos, especially if both items are higher sodium choices.
Bottom line
Panera has plenty of options that can fit into a balanced day, especially when you know what to look for. Gregg’s Choice highlights orders with beneficial nutrients like protein, fiber and produce, along with simple ways to customize based on your needs.
From there, the best order is the one that tastes good, fits your goals, and makes sense for the rest of your day.
And when you need fresh ideas, the MyFitnessPal community can be a helpful place to see how other members build real meals around real menus.
Originally published December 12, 2017; Updated June 2026