Panera is one of the easier restaurants to eat light at, because almost everything comes in a half portion. The trick is knowing which halves, cups and wraps actually stay low. We went through Panera’s official nutrition guide and pulled out the best Panera low calorie options in every part of the menu, with protein and sodium so you can tell which ones will keep you full.
The quick answer: half sandwiches start at 260 calories, half salads at 220, and a cup of soup at 120. Pair two of them and you have a full lunch under 500 calories.
Panera low calorie sandwiches (half portions)
Whole Panera sandwiches mostly run 520 to 1,330 calories. Halves are where the light options are. Every one of these is under 450 calories.
| Menu item | Calories | Protein | Sat. fat | Sodium |
|---|---|---|---|---|
| Mediterranean Veggie on Tomato Basil (half) | 260 | 9 g | 2 g | 630 mg |
| Tuna Salad on Country Rustic Sourdough (half) | 300 | 12 g | 2.5 g | 600 mg |
| Cranberry Walnut Chicken Salad on Country Rustic (half) | 350 | 16 g | 2 g | 490 mg |
| Toasted Caprese Focaccia (half) | 370 | 15 g | 7 g | 740 mg |
| Tomato Basil BLT on Tomato Basil Miche (half) | 390 | 12 g | 4.5 g | 780 mg |
| Grilled Cheese on Classic White Loaf (half) | 400 | 16 g | 13 g | 1,270 mg |
| Smokehouse BBQ Chicken on Artisan (half) | 410 | 22 g | 5 g | 1,200 mg |
| Turkey & Cheddar on Country Rustic (half) | 420 | 20 g | 6 g | 1,060 mg |
| Bacon Turkey Bravo Sandwich on Tomato Basil (half) | 430 | 24 g | 7 g | 1,210 mg |
| Toasted Frontega Chicken on Black (half) | 430 | 20 g | 5 g | 1,220 mg |
The Mediterranean Veggie half is the lightest at 260 calories. For more staying power, the Smokehouse BBQ Chicken half has 22 grams of protein for 410 calories, and the Bacon Turkey Bravo half has 24 grams for 430. The Cranberry Walnut Chicken Salad half has the least sodium on this list (490 mg).
Where these numbers come from
Every number comes from Panera Bread’s official allergen and nutrition information for the US menu, also shown on our Panera nutrition page. We didn’t estimate or round anything. Items can change by season, so check the app if something is missing at your bakery-cafe.
Low calorie Panera salads
Half salads are some of the lightest meals at Panera. These are all 400 calories or less.
| Menu item | Calories | Protein | Sat. fat | Sodium |
|---|---|---|---|---|
| Asian Sesame Chicken (no nuts) (half) | 220 | 13 g | 1.5 g | 950 mg |
| Asian Sesame Chicken (half) | 260 | 15 g | 2 g | 950 mg |
| Caesar Salad (half) | 270 | 7 g | 6 g | 700 mg |
| Green Goddess Cobb Salad with Chicken (half) | 290 | 20 g | 3.5 g | 990 mg |
| Fuji Apple Chicken Salad without pecans (half) | 300 | 13 g | 3.5 g | 890 mg |
| Greek Salad (half) | 310 | 4 g | 6 g | 700 mg |
| Harvest Medley Salad (No Pecans) (half) | 320 | 5 g | 3 g | 440 mg |
| Caesar with Chicken Salad (half) | 340 | 18 g | 7 g | 1,310 mg |
| Fuji Apple Chicken Salad (half) | 350 | 14 g | 4 g | 890 mg |
| Harvest Medley Salad (half) | 370 | 6 g | 4 g | 440 mg |
The Green Goddess Cobb Salad with Chicken (half) is the best balance here: 290 calories with 20 grams of protein. The Asian Sesame Chicken half is lighter still, at 260 calories (220 without nuts). The Greek and Harvest Medley halves are low in calories but also low in protein, so they may not keep you full on their own.
Lowest calorie Panera soups
A cup of soup is a light side or a small meal. Every soup here is 300 calories or less.
| Menu item | Calories | Protein | Sat. fat | Sodium |
|---|---|---|---|---|
| Homestyle Chicken Noodle Soup (cup) | 120 | 10 g | 1 g | 1,050 mg |
| Homestyle Chicken Noodle Soup (bowl) | 180 | 14 g | 1.5 g | 1,570 mg |
| Bistro French Onion Soup (cup) | 200 | 6 g | 5 g | 1,210 mg |
| Cream of Chicken & Wild Rice Soup (cup) | 200 | 6 g | 6 g | 930 mg |
| Vegetarian Autumn Squash Soup (cup) | 220 | 5 g | 5 g | 800 mg |
| Three Cheese Lasagna Soup (cup) | 230 | 12 g | 4.5 g | 950 mg |
| Vegetarian Creamy Tomato Soup with Croissant Croutons (cup) | 240 | 3 g | 9 g | 760 mg |
| Hearty Fireside Chili (cup) | 270 | 13 g | 5 g | 1,150 mg |
| Broccoli Cheddar Soup (cup) | 280 | 8 g | 13 g | 1,010 mg |
| Rustic Baked Potato Soup (cup) | 280 | 9 g | 9 g | 1,050 mg |
Homestyle Chicken Noodle is the lightest soup by far: 120 calories in a cup and 180 in a bowl, with 10 to 14 grams of protein. Watch the sodium, though. Most cups have 750 to 1,200 mg. For every soup, size and bread bowl, see our Panera soup calories guide.
Low calorie Panera breakfast
| Menu item | Calories | Protein | Sat. fat | Sodium |
|---|---|---|---|---|
| Egg Whites | 30 | 6 g | 0 g | 100 mg |
| Scrambled Egg | 90 | 8 g | 3 g | 90 mg |
| Steel Cut Oatmeal with Strawberries & Cinnamon Crunch Topping without pecans | 230 | 7 g | 0.5 g | 170 mg |
| Steel Cut Oatmeal with Strawberries, Pecans & Cinnamon Crunch Topping | 330 | 8 g | 1.5 g | 170 mg |
| Egg & Cheese on Artisan Ciabatta | 430 | 20 g | 7 g | 680 mg |
| Ham Croissant Benny | 430 | 21 g | 14 g | 970 mg |
| Egg & Cheese on Croissant | 440 | 19 g | 15 g | 590 mg |
| Ham, Egg & Cheese on Ciabatta | 460 | 25 g | 8 g | 1,000 mg |
| Bacon, Egg & Cheese on Artisan Ciabatta | 470 | 23 g | 9 g | 830 mg |
| Souffle – Four Cheese | 470 | 14 g | 16 g | 830 mg |
The Steel Cut Oatmeal with Strawberries is the lightest real breakfast at 230 calories without pecans. If you want eggs, the Egg & Cheese on Artisan Ciabatta has 430 calories and 20 grams of protein. More detail is in our healthiest Panera breakfast guide.
Grab-and-go and sides under 500 calories
| Menu item | Calories | Protein | Sat. fat | Sodium |
|---|---|---|---|---|
| Side – Pickle Spear | 5 | 0 g | 0 g | 240 mg |
| Fruit Cup | 60 | 1 g | 0 g | 25 mg |
| Side – Apple | 80 | 0 g | 0 g | 0 mg |
| Banana | 90 | 1 g | 0 g | 0 mg |
| Hard Boiled Eggs | 150 | 13 g | 3.5 g | 125 mg |
| French Baguette | 190 | 6 g | 0 g | 410 mg |
| Greek Yogurt with Berries | 250 | 15 g | 5 g | 80 mg |
| Frontega Chicken Wrap | 450 | 30 g | 6 g | 1,170 mg |
| Green Goddess Chicken Wrap | 460 | 32 g | 3 g | 1,340 mg |
| Turkey & Cheddar Wrap | 460 | 32 g | 6 g | 1,160 mg |
| Chicken Caesar Wrap | 480 | 32 g | 6 g | 1,510 mg |
The grab-and-go wraps are Panera’s sweet spot: 450 to 480 calories with 30 to 32 grams of protein. For a light snack, Greek Yogurt with Berries has 250 calories and 15 grams of protein, and Panera’s Hard Boiled Eggs come in at 150 calories with 13 grams. Not every bakery-cafe stocks the grab-and-go case.
The most filling low calorie picks
Low calories only help if you’re not hungry an hour later. Protein keeps you fuller, so here are the items under 450 calories with at least 15 grams of protein, ranked by protein per calorie.
| Menu item | Calories | Protein | Fiber | Protein per 100 cal |
|---|---|---|---|---|
| Green Goddess Cobb Salad with Chicken (half) | 290 | 20 g | 4 g | 6.9 g |
| Frontega Chicken Wrap | 450 | 30 g | 12 g | 6.7 g |
| Greek Yogurt with Berries | 250 | 15 g | 2 g | 6.0 g |
| Asian Sesame Chicken (no nuts) | 440 | 26 g | 5 g | 5.9 g |
| Asian Sesame Chicken (half) | 260 | 15 g | 3 g | 5.8 g |
| Bacon Turkey Bravo Sandwich on Tomato Basil (half) | 430 | 24 g | 3 g | 5.6 g |
| Smokehouse BBQ Chicken on Artisan (half) | 410 | 22 g | 2 g | 5.4 g |
| Caesar with Chicken Salad (half) | 340 | 18 g | 2 g | 5.3 g |
| Three Cheese Lasagna Soup (bowl) | 360 | 19 g | 3 g | 5.3 g |
| Ham Croissant Benny | 430 | 21 g | 2 g | 4.9 g |
Panera low calorie combos under 500 calories
Panera lets you pair half portions. Here are combos built only from the numbers above:
- Half Green Goddess Cobb with Chicken + cup of Homestyle Chicken Noodle Soup: 410 calories and 30 grams of protein. Sodium is 2,040 mg, so keep the rest of the day lighter on salt.
- Half Cranberry Walnut Chicken Salad sandwich + apple: 430 calories, 16 grams of protein and only 490 mg of sodium.
- Half Mediterranean Veggie + cup of Vegetarian Autumn Squash Soup: 480 calories and 1,430 mg of sodium. A good vegetarian option, though only 14 grams of protein.
- Turkey & Cheddar Wrap: 460 calories and 32 grams of protein in one grab-and-go item.
Want to mix and match across chains? Our meal builder adds up calories as you go, and our low-calorie menu list covers every chain we track.
What to skip if you’re counting calories
- Whole sandwiches: the Toasted Italiano on Baguette has 1,330 calories and the French Ciabatta Dipper 1,240.
- Mac & cheese bowls: 980 calories for a bowl of Mac & Cheese, 1,050 with bacon.
- Bread bowls: any soup in a bread bowl comes to 770 to 1,170 calories.
- The side baguette: 190 calories. Swap it for an apple (80) or skip it.
Does Panera publish nutrition and allergen information?
Yes. Panera publishes full nutrition and allergen data, and the app shows calories as you customize. Panera bakes bread and pastries in the same kitchens, so cross-contact with wheat, milk, eggs, soy and tree nuts can happen. If you have a food allergy, check the official guide and tell staff when you order.
How to order low calorie at Panera
- Panera app or panerabread.com: the easiest way to see calories change as you customize.
- Ask for halves: half salads and half sandwiches can be paired with a cup of soup.
- Dressing on the side: so you decide how much goes on.
- Delivery: available through Panera’s app and apps like DoorDash and Uber Eats in many areas, usually at higher prices.
Panera low calorie: frequently asked questions
What is the lowest calorie meal at Panera?
A cup of Homestyle Chicken Noodle Soup has 120 calories. For a full meal, pair it with a half Green Goddess Cobb Salad with Chicken: 410 calories and 30 grams of protein.
What is the lowest calorie sandwich at Panera?
The half Mediterranean Veggie on Tomato Basil, at 260 calories. With meat, the half Tuna Salad on Country Rustic Sourdough has 300 and the half Cranberry Walnut Chicken Salad 350.
Which Panera salad has the fewest calories?
The half Asian Sesame Chicken Salad without nuts, at 220 calories. With nuts it’s 260. The half Green Goddess Cobb with Chicken has 290 calories and more protein (20 grams).
Is Panera good for weight loss?
It can fit, because half portions and cups keep calories down. Choose meals with protein, like the Green Goddess Cobb or a grab-and-go wrap. For personal advice, talk to a doctor or dietitian.
How many calories are in a Panera bread bowl?
Soups in a bread bowl have 770 to 940 calories. The mac & cheese bread bowls have 1,140 to 1,170.
The bottom line
The best Panera low calorie strategy in 2026 is simple: order halves and cups, and choose ones with protein. A half Green Goddess Cobb with a cup of chicken noodle soup gives you a filling 410-calorie lunch. See the full menu on our Panera Bread page.
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