Trying to hit your protein goal and eating at Panera? It’s easier than you’d think, as long as you know which items do the work. We ranked the Panera high protein options from Panera’s official nutrition guide, looking at protein per calorie, not just the biggest number on the menu. That way you see which meals give you real protein without a 1,200-calorie sandwich.
We checked 163 regular menu items and sizes, leaving out catering trays, the kids menu, breads, pastries and drinks. Below you’ll find the top 15, the best choice in each part of the menu, and a few combos that come out under 500 calories.
The 15 best Panera high protein picks, ranked
This ranking uses grams of protein per 100 calories. A higher number means more protein for every calorie you eat. To make the list, an item needed at least 20 grams of protein.
| # | Menu item | Calories | Protein | Protein per 100 cal | Sodium |
|---|---|---|---|---|---|
| 1 | Green Goddess Chicken Wrap | 460 | 32 g | 7.0 g | 1,340 mg |
| 2 | Turkey & Cheddar Wrap | 460 | 32 g | 7.0 g | 1,160 mg |
| 3 | Green Goddess Cobb Salad with Chicken (half) | 290 | 20 g | 6.9 g | 990 mg |
| 4 | Green Goddess Cobb Salad with Chicken (whole) | 580 | 40 g | 6.9 g | 1,980 mg |
| 5 | Chicken Caesar Wrap | 480 | 32 g | 6.7 g | 1,510 mg |
| 6 | Frontega Chicken Wrap | 450 | 30 g | 6.7 g | 1,170 mg |
| 7 | Asiago Bagel Stack Sandwich – Spicy Steak | 630 | 39 g | 6.2 g | 1,480 mg |
| 8 | Steak & Wake on Ciabatta | 520 | 32 g | 6.2 g | 1,000 mg |
| 9 | Asian Sesame Chicken (no nuts) | 440 | 26 g | 5.9 g | 1,900 mg |
| 10 | Chicken Pesto Ciabatta Dipper (whole) | 1010 | 59 g | 5.8 g | 2,570 mg |
| 11 | Bacon Turkey Bravo Sandwich on Tomato Basil (half) | 430 | 24 g | 5.6 g | 1,210 mg |
| 12 | Spicy Fiesta Chicken on Ciabatta (half) | 470 | 26 g | 5.5 g | 990 mg |
| 13 | Smokehouse BBQ Chicken on Artisan | 820 | 45 g | 5.5 g | 2,390 mg |
| 14 | Asian Sesame Chicken (whole) | 530 | 29 g | 5.5 g | 1,900 mg |
| 15 | Bacon Turkey Bravo Sandwich on Tomato Basil (whole) | 860 | 47 g | 5.5 g | 2,430 mg |
Four of the top six are wraps from Panera’s grab-and-go case, each with 30 to 32 grams of protein for under 500 calories. The Green Goddess Cobb Salad with Chicken is the best made-to-order pick: 40 grams of protein in a whole salad for 580 calories.
Tip: grab-and-go wraps aren’t stocked at every bakery-cafe. If yours doesn’t have them, the Cobb salad and the half sandwiches below are the next-best choices.
How we ranked the Panera menu
All numbers come from Panera Bread’s official allergen and nutrition information, the same data shown on our Panera nutrition page. We didn’t round, estimate or add anything.
Protein per calorie is the fairest way to compare a cup of soup with a whole sandwich. Total protein still matters, so each section below shows both. We also list sodium, because several high-protein Panera items carry more than a day’s worth of salt.
Which Panera items have the most protein?
If you just want the biggest protein number, these are the leaders. Look at the calories and sodium before you order, though.
| Menu item | Protein | Calories | Sodium |
|---|---|---|---|
| French Ciabatta Dipper (whole) | 66 g | 1,240 | 2,960 mg |
| Chicken Pesto Ciabatta Dipper (whole) | 59 g | 1,010 | 2,570 mg |
| Toasted Italiano on Baguette (whole) | 58 g | 1,330 | 4,110 mg |
| Chicken Bacon Rancher on Black Pepper | 52 g | 1,010 | 2,440 mg |
| Ciabatta Cheesesteak on Ciabatta | 52 g | 1,160 | 2,090 mg |
| Spicy Fiesta Chicken on Ciabatta (whole) | 51 g | 940 | 1,970 mg |
| Grilled Chicken & Avo BLT on Country | 48 g | 940 | 1,750 mg |
| Bacon Turkey Bravo Sandwich on Tomato Basil (whole) | 47 g | 860 | 2,430 mg |
| Smokehouse BBQ Chicken on Artisan | 45 g | 820 | 2,390 mg |
| Market Bowl – Carnitas Elote (whole) | 44 g | 1,100 | 2,650 mg |
The French Ciabatta Dipper tops the list with 66 grams of protein, but it also has 1,240 calories and 2,960 mg of sodium. The Dietary Guidelines for Americans suggest keeping sodium under 2,300 mg a day, so this one sandwich goes over the whole-day limit. The Toasted Italiano on Baguette goes further, at 4,110 mg.
The smarter move: order a half of the high-protein sandwiches. A half French Ciabatta Dipper still gives you 34 grams of protein for 640 calories.
Best Panera high protein salads
Salads are where Panera does best on protein per calorie. The Green Goddess Cobb with Chicken leads every made-to-order salad.
| Menu item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Green Goddess Cobb Salad with Chicken (half) | 290 | 20 g | 15 g | 17 g | 990 mg |
| Green Goddess Cobb Salad with Chicken (whole) | 580 | 40 g | 30 g | 34 g | 1,980 mg |
| Asian Sesame Chicken (no nuts) | 440 | 26 g | 32 g | 23 g | 1,900 mg |
| Asian Sesame Chicken (half) | 260 | 15 g | 17 g | 15 g | 950 mg |
| Asian Sesame Chicken (whole) | 530 | 29 g | 35 g | 31 g | 1,900 mg |
| Caesar with Chicken Salad (half) | 340 | 18 g | 14 g | 23 g | 1,310 mg |
| Caesar with Chicken Salad (whole) | 670 | 35 g | 27 g | 47 g | 2,620 mg |
| Salad Stuffer – Green Goddess Cobb with Chicken | 600 | 29 g | 61 g | 26 g | 1,580 mg |
The half salads are worth knowing. A half Green Goddess Cobb gives you 20 grams of protein for just 290 calories, which makes it a good base for a combo with soup.
Best high protein sandwiches at Panera
Panera’s sandwiches are big, so most high-protein options here come with high calories too. These have the best balance.
| Menu item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Asiago Bagel Stack Sandwich – Spicy Steak | 630 | 39 g | 62 g | 26 g | 1,480 mg |
| Chicken Pesto Ciabatta Dipper (whole) | 1010 | 59 g | 114 g | 35 g | 2,570 mg |
| Bacon Turkey Bravo Sandwich on Tomato Basil (half) | 430 | 24 g | 40 g | 20 g | 1,210 mg |
| Spicy Fiesta Chicken on Ciabatta (half) | 470 | 26 g | 56 g | 16 g | 990 mg |
| Smokehouse BBQ Chicken on Artisan | 820 | 45 g | 113 g | 21 g | 2,390 mg |
| Bacon Turkey Bravo Sandwich on Tomato Basil (whole) | 860 | 47 g | 80 g | 39 g | 2,430 mg |
| Spicy Fiesta Chicken on Ciabatta (whole) | 940 | 51 g | 112 g | 32 g | 1,970 mg |
| Smokehouse BBQ Chicken on Artisan (1/2 sandwich) | 410 | 22 g | 56 g | 11 g | 1,200 mg |
- Best overall: the Asiago Bagel Stack Sandwich – Spicy Steak, with 39 grams of protein at 630 calories.
- Best half sandwich: the Spicy Fiesta Chicken on Ciabatta (half), with 26 grams of protein, 470 calories and the lowest sodium on this list (990 mg).
- Most protein: the whole Chicken Pesto Ciabatta Dipper, with 59 grams, if you have 1,010 calories to spend.
High protein Panera breakfast
For breakfast, the Steak & Wake on Ciabatta is the clear winner: 32 grams of protein for 520 calories and 1,000 mg of sodium.
| Menu item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Steak & Wake on Ciabatta | 520 | 32 g | 53 g | 20 g | 1,000 mg |
| Ham, Egg & Cheese on Ciabatta | 460 | 25 g | 51 g | 17 g | 1,000 mg |
| Bacon Double Take on Black Pepper | 550 | 28 g | 43 g | 29 g | 1,380 mg |
| Bacon, Egg & Cheese on Artisan Ciabatta | 470 | 23 g | 51 g | 20 g | 830 mg |
| Ham Croissant Benny | 430 | 21 g | 34 g | 24 g | 970 mg |
| Asiago Everything Bagel Stack Sandwich – Wake-Up BLT | 570 | 27 g | 59 g | 24 g | 1,280 mg |
The Ham, Egg & Cheese on Ciabatta is a lighter runner-up, at 25 grams of protein for 460 calories.
Panera soups and bowls: how much protein?
Soups are lower in protein than sandwiches, but they’re light, which makes them useful in a combo. The Homestyle Chicken Noodle Soup has the best ratio of any soup.
| Menu item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Homestyle Chicken Noodle Soup (cup) | 120 | 10 g | 14 g | 3 g | 1,050 mg |
| Homestyle Chicken Noodle Soup (bowl) | 180 | 14 g | 21 g | 4.5 g | 1,570 mg |
| Three Cheese Lasagna Soup (bowl) | 360 | 19 g | 33 g | 17 g | 1,460 mg |
| Three Cheese Lasagna Soup (cup) | 230 | 12 g | 22 g | 11 g | 950 mg |
| Hearty Fireside Chili (cup) | 270 | 13 g | 32 g | 10 g | 1,150 mg |
| Hearty Fireside Chili (bowl) | 410 | 19 g | 49 g | 15 g | 1,730 mg |
The Market Bowls are filling, but a whole bowl is heavy on both calories and sodium. The whole Sesame Ginger Chicken bowl has 3,200 mg of sodium, so a half bowl is the more reasonable choice.
| Menu item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Market Bowl – Sesame Ginger Chicken (No Almonds) (half) | 420 | 18 g | 41 g | 20 g | 1,580 mg |
| Market Bowl – Sesame Ginger Chicken (No Almonds) (whole) | 840 | 36 g | 82 g | 40 g | 3,160 mg |
| Market Bowl – Sesame Ginger Chicken (whole) | 930 | 38 g | 95 g | 44 g | 3,200 mg |
| Market Bowl – Sesame Ginger Chicken (half) | 470 | 19 g | 47 g | 22 g | 1,600 mg |
| Market Bowl – Carnitas Elote (half) | 550 | 22 g | 43 g | 32 g | 1,320 mg |
| Market Bowl – Carnitas Elote (whole) | 1100 | 44 g | 86 g | 63 g | 2,650 mg |
Panera high protein combos under 500 calories
Panera lets you pair half portions, which is the easiest way to build a high-protein meal that stays light. Here are combos made only from the numbers above:
- Half Green Goddess Cobb with Chicken + cup of Homestyle Chicken Noodle Soup: 410 calories, 30 grams of protein. Sodium comes to 2,040 mg, so keep the rest of the day light on salt.
- Half Spicy Fiesta Chicken on Ciabatta, on its own: 470 calories, 26 grams of protein and only 990 mg of sodium.
- Green Goddess Chicken Wrap or Turkey & Cheddar Wrap: 460 calories and 32 grams of protein in one grab-and-go item.
Want to mix items from several restaurants? Our meal builder adds up calories and protein as you go, and the high-protein menu list shows picks from every chain we track.
Does Panera publish nutrition and allergen information?
Yes. Panera publishes full nutrition and allergen information for its US menu, and the app shows calories as you customize an order. Every number on this page comes from that official guide.
If you have a food allergy, check Panera’s allergen guide for the exact item and size, and tell the staff when you order. Panera bakes bread and pastries in the same kitchens, so cross-contact with wheat, milk, eggs, soy and tree nuts can happen. We don’t label any item allergen-free.
How to order high protein at Panera
- Panera app or panerabread.com: the easiest way to customize an item and see the calories change before you pay.
- In the bakery-cafe or drive-thru: ask for a half portion, or pair a half sandwich or salad with a cup of soup.
- Delivery: Panera delivers through its own app and through apps like DoorDash and Uber Eats in many areas. Menu prices and fees are usually higher there.
- Drop the bread on the side. Skipping the side baguette or chips saves calories without losing any protein.
Panera high protein: frequently asked questions
What is the highest protein item at Panera?
The whole French Ciabatta Dipper, with 66 grams of protein. It also has 1,240 calories and 2,960 mg of sodium, so a half (34 grams of protein, 640 calories) is a better everyday pick.
What is the best Panera high protein, low-calorie meal?
The Green Goddess Chicken Wrap and the Turkey & Cheddar Wrap each have 32 grams of protein for 460 calories. Made to order, the half Green Goddess Cobb Salad with Chicken has 20 grams for 290 calories.
Which Panera salad has the most protein?
The whole Green Goddess Cobb Salad with Chicken, with 40 grams of protein and 580 calories. The whole Caesar with Chicken comes next, at 35 grams and 670 calories.
Is Panera good for a high protein diet?
Yes, if you choose carefully. Wraps, chicken salads and half sandwiches give 20 to 40 grams of protein. Watch sodium: many items go past 1,500 mg.
What is the best high protein breakfast at Panera?
The Steak & Wake on Ciabatta, with 32 grams of protein for 520 calories. The Ham, Egg & Cheese on Ciabatta is the lighter option, at 25 grams and 460 calories.
Where does this Panera nutrition data come from?
From Panera Bread’s official US nutrition and allergen information. We update our Panera pages when Panera releases a new guide, and the date at the top shows the last update.
The bottom line
The best Panera high protein choices in 2026 are the grab-and-go chicken and turkey wraps, the Green Goddess Cobb Salad with Chicken and the Steak & Wake breakfast sandwich. Each gives you 30-plus grams of protein without a four-digit calorie count. Before you order, compare everything on our Panera Bread menu page.
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