Restaurants
Lowest calorie Panera Bread orders
The lightest mains, sides, sauces and drinks at Panera Bread, sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: Panera Bread nutrition.
Panera Bread meals, added up
A lighter meal: 260 kcal
The most protein-dense main between 250 and 450 kcal, with a zero-calorie drink.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Green Goddess Cobb Salad with Chicken - Half | 260 | 21 g | 11 g | 14 g |
| AHA Blueberry Pomegranate Sparkling Water - 12 fl oz | 0 | 0 g | 0 g | 0 g |
| Total | 260 | 21 g | 11 g | 14 g |
Lightest mains
Sorted from lightest. The lightest main in the database is the Homestyle Chicken Noodle Soup - Bowl at 180 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Homestyle Chicken Noodle Soup - Bowl | 180 | 14 g | 19 g | 5 g |
| Bistro French Onion - Cup Soup | 190 | 6 g | 22 g | 8 g |
| Cream of Chicken & Wild Rice - Cup Soup | 190 | 5 g | 18 g | 10 g |
| Asian Sesame Chicken - Half Salad | 230 | 17 g | 14 g | 12 g |
| Broccoli Cheddar - Cup Soup (1 cup) | 240 | 9 g | 17 g | 14 g |
| Vegetarian Creamy Tomato Soup - Cup | 250 | 3 g | 25 g | 16 g |
| Green Goddess Cobb Salad with Chicken - Half | 260 | 21 g | 11 g | 14 g |
| Caesar with Chicken Salad - Half | 270 | 20 g | 13 g | 16 g |
| Cream of Chicken & Wild Rice - Bowl Soup | 280 | 8 g | 27 g | 16 g |
| Fuji Apple Chicken Salad - Half | 280 | 17 g | 18 g | 16 g |
| Bistro French Onion - Bowl Soup | 290 | 9 g | 33 g | 12 g |
| Strawberry Chicken Caprese Salad - Half | 300 | 23 g | 11 g | 18 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The Green Goddess Cobb Salad with Chicken - Whole gives 43 g of protein for 510 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Green Goddess Cobb Salad with Chicken - Whole | 510 | 43 g | 22 g | 29 g |
| Green Goddess Cobb Salad with Chicken - Half | 260 | 21 g | 11 g | 14 g |
| Asian Sesame Chicken - Whole Salad | 450 | 35 g | 27 g | 24 g |
| Strawberry Chicken Caprese Salad - Half | 300 | 23 g | 11 g | 18 g |
| Caesar with Chicken Salad - Half | 270 | 20 g | 13 g | 16 g |
| Asian Sesame Chicken - Half Salad | 230 | 17 g | 14 g | 12 g |
| Chicken Caesar Wrap | 480 | 35 g | 39 g | 22 g |
| Caesar with Chicken Salad - Whole | 550 | 39 g | 26 g | 32 g |
Lightest sides
Swapping the side is often the easiest cut. The lightest side here is the Broccoli Cheddar Mac & Cheese - Small at 370 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoli Cheddar Mac & Cheese - Small (1 cup) | 370 | 12 g | 26 g | 24 g |
| Mac & Cheese - Cup | 480 | 16 g | 34 g | 32 g |
| Mac & Cheese - Cup Soup | 480 | 16 g | 34 g | 32 g |
| Mac & Cheese - Bowl | 960 | 32 g | 67 g | 64 g |
| Mac & Cheese - Bowl Soup | 960 | 32 g | 67 g | 64 g |
| Mac & Cheese - Bread Bowl Soup | 1,130 | 37 g | 169 g | 34 g |
Sauces and dressings
Per serving. They range from 20 kcal (Sauce - Apple Cider Vinegar BBQ Sauce - Sandwich Portion) to 230 kcal (Dressing - Greek Dressing - Whole).
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sauce - Apple Cider Vinegar BBQ Sauce - Sandwich Portion | 20 | 0 g | 5 g | 0 g |
| Dressing - Green Goddess - Half | 45 | 1 g | 2 g | 4 g |
| Additional Shot of Chocolate Flavored Sauce | 50 | 0 g | 12 g | 0 g |
| Dressing - Asian Sesame Vinaigrette - Half | 50 | 0 g | 3 g | 4 g |
| Dressing - Balsamic Vinaigrette - Half (2 tbsp) | 80 | 0 g | 7 g | 6 g |
| Dressing - White Balsamic Vinaigrette Flavored with Apple - Half | 80 | 0 g | 5 g | 6 g |
| Dressing - Greek Dressing - Whole | 230 | 0 g | 1 g | 25 g |
Lightest drinks
Drinks from 0 kcal. The heaviest drink listed, the Agave Lemonade, is 670 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| AHA Blueberry Pomegranate Sparkling Water - 12 fl oz | 0 | 0 g | 0 g | 0 g |
| AHA Lime Watermelon Sparkling Water - 12 fl oz | 0 | 0 g | 0 g | 0 g |
| Aha Blueberry Pomegranate Sparkling Water - 12Oz Can | 0 | 0 g | 0 g | 0 g |
| Aha Lime Watermelon Sparkling Water - 12Oz Can | 0 | 0 g | 0 g | 0 g |
| Bottled Water | 0 | 0 g | 0 g | 0 g |
| Bubly Sparkling Water 12Oz - Lime | 0 | 0 g | 0 g | 0 g |
| Bubly Sparkling Water 12Oz Can - Lemon | 0 | 0 g | 0 g | 0 g |
| Decaf Coffee - 16Oz | 0 | 0 g | 0 g | 0 g |
Lightest desserts
If you want something sweet, these are the lightest options, from 100 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cookie - Petite Chocolate Chipper | 100 | 1 g | 13 g | 4.5 g |
| Mini Cookie - Candy | 110 | 1 g | 16 g | 5 g |
| Cookie - Coconut Macaroon | 180 | 3 g | 24 g | 9 g |
| Cookie - Chocolate Coconut Macaroon | 190 | 3 g | 23 g | 10 g |
| Cookie - Oatmeal Raisin with Berries | 340 | 4 g | 55 g | 12 g |
| Cookie - Chocolate Chipper | 390 | 4 g | 52 g | 18 g |
Panera Bread calorie traps
- Bacon Mac & Cheese - Bread Bowl Soup: 1,170 kcal. About 58% of a 2,000 kcal day in one item.
- Mac & Cheese - Bread Bowl Soup: 1,130 kcal. About 56% of a 2,000 kcal day in one item.
- Chicken Bacon Rancher on Black Pepper Focaccia Round - Whole Sandwich: 980 kcal. About 49% of a 2,000 kcal day in one item.
- Mac & Cheese - Bowl: 960 kcal. About 48% of a 2,000 kcal day in one item.
- Mac & Cheese - Bowl Soup: 960 kcal. About 48% of a 2,000 kcal day in one item.
How to order low calorie at Panera Bread
- Start with the lightest mains. The Homestyle Chicken Noodle Soup - Bowl is 180 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The Green Goddess Cobb Salad with Chicken - Whole has 43 g of protein for 510 kcal. High-protein meals keep you full for longer on fewer calories.
- Drink zero-calorie. The AHA Blueberry Pomegranate Sparkling Water - 12 fl oz is 0 kcal; the Agave Lemonade is 670.
- Choose the sauce on purpose. Sauces and dressings run from 20 to 230 kcal per serving.
- Know the heavy hitters. The Bacon Mac & Cheese - Bread Bowl Soup is 1,170 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for Panera Bread menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check Panera Bread’s own nutrition information if a number matters to you.
How much should your meal be?
With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
Panera Bread calorie questions
What is the lowest calorie main at Panera Bread?
The Homestyle Chicken Noodle Soup - Bowl, at 180 kcal with 14 g of protein, is the lightest main in the FatSecret database. Next are the Bistro French Onion - Cup Soup (190 kcal) and the Cream of Chicken & Wild Rice - Cup Soup (190 kcal).
What is the best high-protein, low-calorie order at Panera Bread?
The Green Goddess Cobb Salad with Chicken - Whole: 43 g of protein for 510 kcal. The Green Goddess Cobb Salad with Chicken - Half is next with 21 g for 260 kcal.
What is the lowest calorie drink at Panera Bread?
The AHA Blueberry Pomegranate Sparkling Water - 12 fl oz, at 0 kcal. Avoid the Agave Lemonade if you are counting: it is 670 kcal.
What is the highest calorie item at Panera Bread?
The Bacon Mac & Cheese - Bread Bowl Soup, at 1,170 kcal, is the heaviest item in the FatSecret database for Panera Bread.