Panera’s sandwiches range from a light veggie half to a whole ciabatta dipper with more than 1,200 calories. If you’re watching what you eat, the size you order matters as much as the sandwich. Below, we ranked Panera sandwich calories for every half and whole sandwich, using Panera’s official nutrition information.
The quick answer: half sandwiches have 260 to 670 calories, and whole sandwiches 520 to 1,330. A half sandwich is often all you need, especially with a cup of soup or a half salad.
Panera sandwich calories: half sandwiches
Here is every half sandwich, from the fewest calories to the most.
| Half sandwich | Calories | Protein | Sat. fat | Sodium |
|---|---|---|---|---|
| Mediterranean Veggie on Tomato Basil | 260 | 9 g | 2 g | 630 mg |
| Tuna Salad on Country Rustic Sourdough | 300 | 12 g | 2.5 g | 600 mg |
| Cranberry Walnut Chicken Salad on Country Rustic | 350 | 16 g | 2 g | 490 mg |
| Toasted Caprese Focaccia | 370 | 15 g | 7 g | 740 mg |
| Tomato Basil BLT on Tomato Basil Miche | 390 | 12 g | 4.5 g | 780 mg |
| Grilled Cheese on Classic White Loaf | 400 | 16 g | 13 g | 1,270 mg |
| Smokehouse BBQ Chicken on Artisan | 410 | 22 g | 5 g | 1,200 mg |
| Turkey & Cheddar on Country Rustic | 420 | 20 g | 6 g | 1,060 mg |
| Bacon Turkey Bravo Sandwich on Tomato Basil | 430 | 24 g | 7 g | 1,210 mg |
| Toasted Frontega Chicken on Black | 430 | 20 g | 5 g | 1,220 mg |
| Grilled Chicken & Avo BLT on Country | 470 | 24 g | 8 g | 870 mg |
| Spicy Fiesta Chicken on Ciabatta | 470 | 26 g | 8 g | 990 mg |
| Chipotle Chicken Avo Melt on Black | 500 | 21 g | 7 g | 1,270 mg |
| Chicken Bacon Rancher on Black Pepper | 510 | 26 g | 8 g | 1,220 mg |
| Chicken Pesto Ciabatta Dipper | 560 | 30 g | 13 g | 1,460 mg |
| Ciabatta Cheesesteak on Ciabatta | 580 | 26 g | 8 g | 1,040 mg |
| French Ciabatta Dipper | 640 | 34 g | 10 g | 1,720 mg |
| Toasted Italiano on Baguette | 670 | 29 g | 10 g | 2,060 mg |
- Lightest: the Mediterranean Veggie on Tomato Basil (260 calories) and the Tuna Salad on Country Rustic Sourdough (300).
- Lowest sodium: the Cranberry Walnut Chicken Salad on Country Rustic, at 490 mg.
- Most protein in a half: the French Ciabatta Dipper (34 grams), but it has 640 calories.
Where these numbers come from
All numbers come from Panera Bread’s official US nutrition information, also on our Panera nutrition page. Menus change, so a sandwich may leave the menu or be renamed. Read how we check numbers in our editorial policy.
Whole sandwiches: calories, protein and sodium
A whole Panera sandwich is a big meal. Here are all 20 whole sandwiches:
| Whole sandwich | Calories | Protein | Sat. fat | Sodium |
|---|---|---|---|---|
| Mediterranean Veggie on Tomato Basil | 520 | 18 g | 4 g | 1,260 mg |
| Tuna Salad on Country Rustic Sourdough | 590 | 24 g | 4.5 g | 1,200 mg |
| Asiago Bagel Stack Sandwich – Chicken | 610 | 31 g | 10 g | 1,120 mg |
| Asiago Bagel Stack Sandwich – Spicy Steak | 630 | 39 g | 13 g | 1,480 mg |
| Cranberry Walnut Chicken Salad on Country Rustic | 690 | 32 g | 3.5 g | 970 mg |
| Toasted Caprese Focaccia | 730 | 30 g | 15 g | 1,470 mg |
| Tomato Basil BLT on Tomato Basil Miche | 780 | 23 g | 9 g | 1,560 mg |
| Grilled Cheese on Classic White Loaf | 810 | 32 g | 26 g | 2,540 mg |
| Smokehouse BBQ Chicken on Artisan | 820 | 45 g | 10 g | 2,390 mg |
| Turkey & Cheddar on Country Rustic | 840 | 40 g | 12 g | 2,110 mg |
| Bacon Turkey Bravo Sandwich on Tomato Basil | 860 | 47 g | 13 g | 2,430 mg |
| Toasted Frontega Chicken on Black | 860 | 40 g | 11 g | 2,430 mg |
| Grilled Chicken & Avo BLT on Country | 940 | 48 g | 16 g | 1,750 mg |
| Spicy Fiesta Chicken on Ciabatta | 940 | 51 g | 16 g | 1,970 mg |
| Chipotle Chicken Avo Melt on Black | 1,000 | 43 g | 15 g | 2,550 mg |
| Chicken Bacon Rancher on Black Pepper | 1,010 | 52 g | 16 g | 2,440 mg |
| Chicken Pesto Ciabatta Dipper | 1,010 | 59 g | 21 g | 2,570 mg |
| Ciabatta Cheesesteak on Ciabatta | 1,160 | 52 g | 16 g | 2,090 mg |
| French Ciabatta Dipper | 1,240 | 66 g | 20 g | 2,960 mg |
| Toasted Italiano on Baguette | 1,330 | 58 g | 20 g | 4,110 mg |
Only four whole sandwiches stay under 650 calories: the Mediterranean Veggie (520), the Tuna Salad (590) and the two Asiago Bagel Stack sandwiches (610 and 630). The heaviest is the Toasted Italiano on Baguette, with 1,330 calories and 4,110 mg of sodium, almost two days’ worth.
The whole Grilled Cheese on Classic White Loaf has 26 grams of saturated fat, the most of any sandwich. The Dietary Guidelines suggest keeping saturated fat under 10% of calories, about 22 grams a day on a 2,000-calorie diet.
Panera sandwiches with the most protein per calorie
For a filling meal, compare protein with calories. These sandwiches have at least 20 grams of protein:
| Sandwich | Protein | Calories | Protein per 100 cal |
|---|---|---|---|
| Asiago Bagel Stack Sandwich – Spicy Steak | 39 g | 630 | 6.2 g |
| Chicken Pesto Ciabatta Dipper (whole) | 59 g | 1,010 | 5.8 g |
| Bacon Turkey Bravo Sandwich on Tomato Basil (half) | 24 g | 430 | 5.6 g |
| Spicy Fiesta Chicken on Ciabatta (half) | 26 g | 470 | 5.5 g |
| Smokehouse BBQ Chicken on Artisan (whole) | 45 g | 820 | 5.5 g |
| Bacon Turkey Bravo Sandwich on Tomato Basil (whole) | 47 g | 860 | 5.5 g |
| Spicy Fiesta Chicken on Ciabatta (whole) | 51 g | 940 | 5.4 g |
| Smokehouse BBQ Chicken on Artisan (half) | 22 g | 410 | 5.4 g |
| Chicken Pesto Ciabatta Dipper (half) | 30 g | 560 | 5.4 g |
| French Ciabatta Dipper (whole) | 66 g | 1,240 | 5.3 g |
The Asiago Bagel Stack Sandwich with Spicy Steak leads with 39 grams of protein for 630 calories. The half Bacon Turkey Bravo is a good lighter choice, with 24 grams for 430 calories. For more high-protein ideas, see our Panera high protein guide.
Half or whole: how much do you save?
A half sandwich has almost exactly half the calories, protein and sodium of the whole one. For example, the Turkey & Cheddar on Country Rustic has 420 calories as a half and 840 as a whole. The Chicken Bacon Rancher has 510 and 1,010.
Pairing a half sandwich with a cup of soup or a half salad gives you a varied meal that is often lighter than one whole sandwich. Check our Panera soup calories guide and Panera salad calories guide to plan the pair.
Watch the sodium in Panera sandwiches
Nine whole sandwiches have more than 2,300 mg of sodium, the full-day limit in the Dietary Guidelines for Americans. Even many half sandwiches have more than 1,000 mg. The lowest-sodium choices are the Cranberry Walnut Chicken Salad (490 mg as a half), the Tuna Salad (600 mg) and the Mediterranean Veggie (630 mg). See our low sodium fast food guide for more.
How to order a lighter sandwich at Panera
- Order a half and add fruit, a cup of soup or a half salad.
- Choose chicken, turkey or veggie fillings over steak, salami and extra cheese.
- Ask for sauce on the side. Creamy sauces add calories and fat.
- Compare items with our calorie finder before you order.
Does Panera publish allergen information?
Yes. Panera publishes nutrition and allergen information for its US menu. All sandwiches contain wheat, and many contain milk, egg or soy. Ingredients are prepared in shared kitchens, so cross-contact is possible. Check the official allergen guide and tell the staff about any allergy.
Panera sandwich calories: frequently asked questions
What is the lowest calorie sandwich at Panera?
The half Mediterranean Veggie on Tomato Basil, at 260 calories. As a whole, it has 520 calories.
Which Panera sandwich has the most calories?
The whole Toasted Italiano on Baguette, at 1,330 calories, followed by the whole French Ciabatta Dipper (1,240).
How many calories are in a Panera Bacon Turkey Bravo?
430 calories for a half and 860 for a whole, with 24 and 47 grams of protein.
Which Panera sandwich has the most protein?
The whole French Ciabatta Dipper has 66 grams. For the best protein per calorie, choose the Asiago Bagel Stack with Spicy Steak (39 grams, 630 calories).
The bottom line
Panera sandwich calories run from 260 to 1,330. A half sandwich with lean protein, paired with soup or salad, is the smart order. See the full menu on our Panera Bread page.
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