A salad at Panera can be a light lunch or a meal as heavy as a big sandwich. It depends on the salad, the size and the toppings. To make it easy, we ranked every half and whole salad by Panera salad calories, using Panera’s official nutrition information, and added protein, sodium and sugar.
The quick answer: half salads have 220 to 440 calories, and whole salads 440 to 880. The best all-round pick is the Green Goddess Cobb Salad with Chicken, which has the most protein of any Panera salad.
Panera salad calories: half salads
A half salad is a good lunch on its own, or a side with soup or a half sandwich. Sorted from the fewest calories:
| Half salad | Calories | Protein | Sat. fat | Sodium | Sugar |
|---|---|---|---|---|---|
| Asian Sesame Chicken (no nuts) | 220 | 13 g | 1.5 g | 950 mg | 4 g |
| Asian Sesame Chicken | 260 | 15 g | 2 g | 950 mg | 5 g |
| Caesar Salad | 270 | 7 g | 6 g | 700 mg | 3 g |
| Green Goddess Cobb Salad with Chicken | 290 | 20 g | 3.5 g | 990 mg | 8 g |
| Fuji Apple Chicken Salad without pecans | 300 | 13 g | 3.5 g | 890 mg | 16 g |
| Greek Salad | 310 | 4 g | 6 g | 700 mg | 4 g |
| Harvest Medley Salad (No Pecans) | 320 | 5 g | 3 g | 440 mg | 19 g |
| Caesar with Chicken Salad | 340 | 18 g | 7 g | 1,310 mg | 4 g |
| Fuji Apple Chicken Salad | 350 | 14 g | 4 g | 890 mg | 16 g |
| Harvest Medley Salad | 370 | 6 g | 4 g | 440 mg | 19 g |
| Greek Salad with Chicken | 380 | 15 g | 6 g | 1,320 mg | 5 g |
| Ranch Parm BLT Salad | 380 | 12 g | 9 g | 950 mg | 5 g |
| Southwest Chicken Ranch Salad | 400 | 15 g | 5 g | 1,040 mg | 7 g |
| Farmhouse Crunch Salad | 400 | 9 g | 7 g | 600 mg | 13 g |
| Ultimate Garden Steak Salad | 400 | 16 g | 4.5 g | 840 mg | 10 g |
| Harvest Medley Chicken Salad | 440 | 17 g | 4 g | 1,050 mg | 20 g |
- Lightest: the half Asian Sesame Chicken salad without nuts, at 220 calories.
- Most protein: the half Green Goddess Cobb Salad with Chicken, with 20 grams for 290 calories.
- Lowest sodium: the half Harvest Medley Salad (440 mg), but it has only 6 grams of protein and 19 grams of sugar.
Where these numbers come from
All numbers come from Panera Bread’s official US nutrition information, the same data as our Panera nutrition page. Salads change with the seasons, so a salad on this list may leave the menu. Read how we check numbers in our editorial policy.
Whole salads: calories, protein and sodium
Whole salads are a full meal, and they can be as heavy as a sandwich.
| Whole salad | Calories | Protein | Sat. fat | Sodium | Sugar |
|---|---|---|---|---|---|
| Asian Sesame Chicken (no nuts) | 440 | 26 g | 3.5 g | 1,900 mg | 9 g |
| Asian Sesame Chicken | 530 | 29 g | 4 g | 1,900 mg | 9 g |
| Caesar Salad | 530 | 14 g | 13 g | 1,390 mg | 6 g |
| Green Goddess Cobb Salad with Chicken | 580 | 40 g | 7 g | 1,980 mg | 15 g |
| Fuji Apple Chicken Salad without pecans | 600 | 26 g | 7 g | 1,770 mg | 31 g |
| Greek Salad | 630 | 8 g | 12 g | 1,400 mg | 7 g |
| Caesar with Chicken Salad | 670 | 35 g | 13 g | 2,620 mg | 7 g |
| Fuji Apple Chicken Salad | 710 | 28 g | 8 g | 1,770 mg | 32 g |
| Harvest Medley Salad | 750 | 12 g | 8 g | 870 mg | 38 g |
| Ranch Parm BLT Salad | 750 | 23 g | 18 g | 1,900 mg | 11 g |
| Greek Salad with Chicken | 760 | 30 g | 13 g | 2,630 mg | 9 g |
| Harvest Medley Chicken Salad (No Pecans) | 780 | 32 g | 7 g | 2,100 mg | 39 g |
| Farmhouse Crunch Salad | 790 | 18 g | 14 g | 1,190 mg | 26 g |
| Ultimate Garden Steak Salad | 800 | 33 g | 9 g | 1,690 mg | 21 g |
| Southwest Chicken Ranch Salad | 810 | 30 g | 10 g | 2,080 mg | 14 g |
| Harvest Medley Chicken Salad | 880 | 34 g | 8 g | 2,100 mg | 40 g |
The Green Goddess Cobb Salad with Chicken is the standout: 40 grams of protein for 580 calories. The heaviest is the Harvest Medley Chicken Salad, with 880 calories and 40 grams of sugar.
Watch the sodium. The whole Greek Salad with Chicken (2,630 mg) and the whole Caesar with Chicken (2,620 mg) both have more than the full-day limit of 2,300 mg suggested by the Dietary Guidelines for Americans.
How many calories do the nuts add?
Several Panera salads come with nuts, and Panera lists versions without them. Here’s what you save:
| Whole salad (unless noted) | With nuts | Without | Calories saved |
|---|---|---|---|
| Asian Sesame Chicken (almonds and wontons) | 530 | 440 | −90 |
| Fuji Apple Chicken (pecans) | 710 | 600 | −110 |
| Harvest Medley Chicken (pecans) | 880 | 780 | −100 |
| Harvest Medley, half (pecans) | 370 | 320 | −50 |
Skipping the nuts saves 90 to 110 calories on a whole salad and 50 on a half. Nuts add healthy fats and crunch, so this is a trade-off, not a rule. If you’re counting calories, it’s one of the easiest changes you can make.
Panera Salad Stuffers
Panera also lists Salad Stuffers. They’re much heavier than a half salad:
| Salad Stuffer | Calories | Protein | Sodium |
|---|---|---|---|
| Asian Sesame Chicken | 580 | 22 g | 1,640 mg |
| Green Goddess Cobb with Chicken | 600 | 29 g | 1,580 mg |
| Caesar | 650 | 16 g | 1,570 mg |
| Harvest Medley Salad | 700 | 14 g | 1,160 mg |
| Fuji Apple Chicken | 700 | 21 g | 1,450 mg |
| Greek | 700 | 12 g | 1,350 mg |
| Caesar with Chicken | 720 | 27 g | 2,190 mg |
| Harvest Medley Chicken | 770 | 25 g | 1,770 mg |
| Ranch Parm BLT | 780 | 21 g | 1,740 mg |
| Farmhouse Crunch Salad | 790 | 18 g | 1,380 mg |
| Ultimate Garden Steak | 790 | 25 g | 1,560 mg |
| Southwest Chicken Ranch | 800 | 24 g | 1,820 mg |
Salad Stuffers have 580 to 800 calories, close to a whole salad, and 1,160 to 2,190 mg of sodium. If you want something light, a half salad is the better choice.
Best Panera salads for your goal
- Fewest calories: half Asian Sesame Chicken without nuts (220).
- Most protein: Green Goddess Cobb Salad with Chicken (whole, 40 grams). For more ideas, see our Panera high protein guide.
- Least sugar: Asian Sesame Chicken, Caesar and Greek salads (3 to 9 grams).
- Full meal under 500 calories: whole Asian Sesame Chicken without nuts (440 calories, 26 grams of protein).
Want a bigger list? Our Panera low calorie menu guide covers sandwiches, soups and breakfast too.
How to order a lighter salad at Panera
- Order a half salad and add a cup of soup or fruit instead of a whole salad.
- Ask for dressing on the side and use only part of it.
- Skip the nuts or crunchy toppings if calories matter more than crunch.
- Add chicken for protein. It keeps you full longer.
- Compare first with our calorie finder.
Does Panera publish allergen information?
Yes. Panera publishes nutrition and allergen information for its US menu. Salads can contain tree nuts, milk, egg, wheat, soy or fish. Ingredients are prepared in shared kitchens, so cross-contact is possible. Check Panera’s official allergen guide and tell the staff about any allergy.
Panera salad calories: frequently asked questions
What is the lowest calorie salad at Panera?
The half Asian Sesame Chicken salad without nuts, at 220 calories. As a whole salad, the same salad has 440 calories.
Which Panera salad has the most protein?
The whole Green Goddess Cobb Salad with Chicken: 40 grams of protein for 580 calories.
How many calories are in a Panera Caesar salad?
270 calories for a half and 530 for a whole. With chicken, it’s 340 (half) and 670 (whole).
Are Panera salads healthy?
Many are, especially half salads with chicken. But some whole salads have up to 880 calories, 40 grams of sugar or more than 2,600 mg of sodium, so check the numbers.
The bottom line
Panera salad calories range from 220 to 880. A half salad with chicken, or a whole Green Goddess Cobb, gives you the best mix of protein and calories. See the full menu on our Panera Bread page.
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