What is the best high protein order at Panera Bread?

High protein at Panera Bread: 81 menu items ranked (2026 guide)

The best protein for the calories at Panera Bread is the Green Goddess Chicken Wrap: 32 g of protein for 460 calories, or 7 g per 100 calories. The most protein in one item is the French Ciabatta Dipper - Whole + Dipper, with 66 g (1,240 calories). Numbers are from the Panera Bread nutrition guide dated 2026-07-21.

Menu: 531 items in the Panera Bread nutrition guide dated 2026-07-21
81 food items have 20 g of protein or more, 35 have 30 g or more

Food with the most protein per calorie (at least 20 g protein)

#	Item	Calories	Protein	Protein per 100 calories	Net carbs	Fat	Sodium
1	Green Goddess Chicken Wrap	460	32 g	7 g	32 g	18 g	1,340 mg (58% DV)
2	Turkey & Cheddar Wrap	460	32 g	7 g	26 g	22 g	1,160 mg (50% DV)
3	Green Goddess Cobb Salad with Chicken, 1/2 salad (2 sizes on the menu)	290	20 g	6.9 g	11 g	17 g	990 mg (43% DV)
4	Chicken Caesar Wrap	480	32 g	6.7 g	27 g	22 g	1,510 mg (66% DV)
5	Frontega Chicken Wrap	450	30 g	6.7 g	25 g	22 g	1,170 mg (51% DV)
6	Kids Turkey & American Cheese	640	40 g	6.2 g	64 g	22 g	2,250 mg (98% DV)
7	Asiago Bagel Stack Sandwich - Spicy Steak	630	39 g	6.2 g	58 g	26 g	1,480 mg (64% DV)
8	Steak & Wake on Ciabatta	520	32 g	6.2 g	51 g	20 g	1,000 mg (43% DV)
9	Kids Ham & American Cheese on Classic	640	38 g	5.9 g	64 g	24 g	2,490 mg (108% DV)
10	Asian Sesame Chicken - Whole (no nuts), 1 Salad (2 sizes on the menu)	440	26 g	5.9 g	27 g	23 g	1,900 mg (83% DV)
11	Chicken Pesto Ciabatta Dipper - Whole + Dipper	1,010	59 g	5.8 g	109 g	35 g	2,570 mg (112% DV)
12	Bacon Turkey Bravo Sandwich, 1/2 sandwich (2 sizes on the menu)	430	24 g	5.6 g	37 g	20 g	1,210 mg (53% DV)
13	Spicy Fiesta Chicken on Ciabatta, 1/2 sandwich (2 sizes on the menu)	470	26 g	5.5 g	53 g	16 g	990 mg (43% DV)
14	Asian Sesame Chicken - Whole, 1 Salad	530	29 g	5.5 g	29 g	31 g	1,900 mg (83% DV)
15	Ham, Egg & Cheese on Ciabatta	460	25 g	5.4 g	49 g	17 g	1,000 mg (43% DV)

Show all 81 food items that qualify

#	Item	Calories	Protein	Protein per 100 calories	Net carbs	Fat	Sodium
16	Smokehouse BBQ Chicken on Artisan, 1/2 sandwich (2 sizes on the menu)	410	22 g	5.4 g	54 g	11 g	1,200 mg (52% DV)
17	Chicken Pesto Ciabatta Dipper 1/ + Dipper, 1/2 sandwich	560	30 g	5.4 g	58 g	21 g	1,460 mg (63% DV)
18	French Ciabatta Dipper - Whole + Dipper	1,240	66 g	5.3 g	110 g	58 g	2,960 mg (129% DV)
19	French Ciabatta Dipper 1/ + Dipper, 1/2 sandwich	640	34 g	5.3 g	59 g	30 g	1,720 mg (75% DV)
20	Three Cheese Lasagna Soup - Group	820	43 g	5.2 g	69 g	39 g	3,350 mg (146% DV)
21	Caesar with Chicken Salad - Whole (2 sizes on the menu)	670	35 g	5.2 g	23 g	47 g	2,620 mg (114% DV)
22	Grilled Chicken & Avo BLT on Country, 1/2 sandwich (2 sizes on the menu)	470	24 g	5.1 g	30 g	27 g	870 mg (38% DV)
23	Chicken Bacon Rancher on Black Pepper, 1/2 sandwich (2 sizes on the menu)	510	26 g	5.1 g	42 g	26 g	1,220 mg (53% DV)
24	Bacon Double Take on Black Pepper	550	28 g	5.1 g	42 g	29 g	1,380 mg (60% DV)
25	Asiago Bagel Stack Sandwich - Chicken	610	31 g	5.1 g	56 g	27 g	1,120 mg (49% DV)
26	Bacon, Egg & Cheese on Artisan Ciabatta	470	23 g	4.9 g	49 g	20 g	830 mg (36% DV)
27	Ham Croissant Benny	430	21 g	4.9 g	32 g	24 g	970 mg (42% DV)
28	Salad Stuffer - Green Goddess Cobb	600	29 g	4.8 g	56 g	26 g	1,580 mg (69% DV)
29	Turkey & Cheddar on Country Rustic, 1/2 sandwich (2 sizes on the menu)	420	20 g	4.8 g	29 g	24 g	1,060 mg (46% DV)
30	Hearty Fireside Chili - Group	950	45 g	4.7 g	91 g	35 g	4,030 mg (175% DV)
31	Asiago Everything Bagel Stack Sandwich	570	27 g	4.7 g	56 g	24 g	1,280 mg (56% DV)
32	Breakfast Asiago Bagel Stack - Farmhouse	730	34 g	4.7 g	55 g	40 g	1,520 mg (66% DV)
33	Egg & Cheese on Artisan Ciabatta	430	20 g	4.7 g	49 g	16 g	680 mg (30% DV)
34	Toasted Frontega Chicken on Black, 1/2 sandwich (2 sizes on the menu)	430	20 g	4.7 g	41 g	19 g	1,220 mg (53% DV)
35	Cranberry Walnut Chicken Salad (2 sizes on the menu)	690	32 g	4.6 g	63 g	33 g	970 mg (42% DV)
36	Sausage, Egg & Cheese on Artisan	610	28 g	4.6 g	49 g	33 g	1,080 mg (47% DV)
37	Bacon, Egg & Cheese on Croissant	480	22 g	4.6 g	31 g	29 g	730 mg (32% DV)
38	Ciabatta Cheesesteak on Ciabatta, 1/2 sandwich (2 sizes on the menu)	580	26 g	4.5 g	55 g	27 g	1,040 mg (45% DV)
39	Chipotle Chicken, Egg & Avo on Artisan	600	26 g	4.3 g	51 g	31 g	1,090 mg (47% DV)
40	Fuji Apple Chicken Salad without pecans (2 sizes on the menu)	600	26 g	4.3 g	43 g	34 g	1,770 mg (77% DV)
41	Toasted Italiano on Baguette, 1/2 sandwich (2 sizes on the menu)	670	29 g	4.3 g	62 g	32 g	2,060 mg (90% DV)
42	Market Bowl - Sesame Ginger Chicken (4 sizes on the menu)	840	36 g	4.3 g	72 g	40 g	3,160 mg (137% DV)
43	Hearty Fireside Chili - Bread Bowl 1 Bread bowl with soup	940	40 g	4.3 g	152 g	14 g	2,310 mg (100% DV)
44	Chipotle Chicken Avo Melt on Black, 1/2 sandwich (2 sizes on the menu)	500	21 g	4.2 g	42 g	26 g	1,270 mg (55% DV)
45	Ultimate Mac Stuffer	930	39 g	4.2 g	77 g	51 g	1,860 mg (81% DV)
46	Sausage, Egg & Cheese on Croissant	620	26 g	4.2 g	31 g	42 g	990 mg (43% DV)
47	Ultimate Garden Steak Salad - Whole (2 sizes on the menu)	800	33 g	4.1 g	46 g	52 g	1,690 mg (73% DV)
48	Harvest Medley Chicken Salad - Whole (3 sizes on the menu)	780	32 g	4.1 g	75 g	36 g	2,100 mg (91% DV)
49	Asiago Bagel Stack - Sausage & Egg	810	33 g	4.1 g	55 g	50 g	1,590 mg (69% DV)
50	Tuna Salad on Country Rustic Sourdough (2 sizes on the menu)	590	24 g	4.1 g	56 g	29 g	1,200 mg (52% DV)
51	Toasted Caprese Focaccia - Whole, 1sandwich	740	30 g	4.1 g	93 g	27 g	1,480 mg (64% DV)
52	Market Bowl - Carnitas Elote, 1/2 bowl (2 sizes on the menu)	550	22 g	4 g	37 g	32 g	1,320 mg (57% DV)
53	Grilled Cheese on Classic White Loaf (2 sizes on the menu)	810	32 g	4 g	69 g	42 g	2,540 mg (110% DV)
54	Greek Salad with Chicken - Whole (2 sizes on the menu)	760	30 g	3.9 g	17 g	62 g	2,630 mg (114% DV)
55	Fuji Apple Chicken Salad - Whole (2 sizes on the menu)	710	28 g	3.9 g	44 g	44 g	1,770 mg (77% DV)
56	1 bread bowl with soup (4 sizes on the menu)	770	30 g	3.9 g	145 g	5 g	2,380 mg (103% DV)
57	Salad Stuffer - Asian Sesame Chicken (2 sizes on the menu)	540	21 g	3.9 g	58 g	22 g	1,640 mg (71% DV)
58	Three Cheese Lasagna Soup - Bread Bowl	880	33 g	3.8 g	151 g	13 g	2,290 mg (100% DV)
59	Salad Stuffer - Caesar with Chicken	720	27 g	3.8 g	53 g	42 g	2,190 mg (95% DV)
60	Southwest Chicken Ranch Salad - Whole (2 sizes on the menu)	810	30 g	3.7 g	30 g	59 g	2,080 mg (90% DV)
61	Bacon Mac & Cheese - Bowl About, 2 Cups (2 sizes on the menu)	1,050	36 g	3.4 g	68 g	71 g	2,620 mg (114% DV)
62	Bacon Mac & Cheese - Bread Bowl 1 Bread bowl with mac & cheese	1,170	39 g	3.3 g	165 g	38 g	2,650 mg (115% DV)
63	Salad Stuffer - Harvest Medley Chicken (2 sizes on the menu)	720	24 g	3.3 g	86 g	29 g	1,770 mg (77% DV)
64	Salad Stuffer - Fuji Apple Chicken - No	640	21 g	3.3 g	70 g	29 g	1,450 mg (63% DV)
65	Mac & Cheese - Bowl About, 2 Cups (2 sizes on the menu)	980	32 g	3.3 g	68 g	64 g	2,300 mg (100% DV)
66	Mac & Cheese - Bread Bowl 1 Bread bowl with mac & cheese	1,140	37 g	3.2 g	165 g	34 g	2,490 mg (108% DV)
67	Rustic Baked Potato Soup - Group	990	32 g	3.2 g	83 g	58 g	3,760 mg (163% DV)
68	Sourdough Soup Bowl	650	21 g	3.2 g	131 g	2.5 g	1,340 mg (58% DV)
69	Bistro French Onion Soup - Group	810	26 g	3.2 g	86 g	40 g	4,490 mg (195% DV)
70	Bistro French Onion - Bread Bowl 1 Bread bowl with soup	850	27 g	3.2 g	153 g	12 g	2,550 mg (111% DV)
71	Salad Stuffer - Ultimate Garden Steak	790	25 g	3.2 g	65 g	46 g	1,560 mg (68% DV)
72	Rustic Baked Potato Soup - Bread Bowl	920	29 g	3.2 g	155 g	19 g	2,390 mg (104% DV)
73	Cream of Chicken and Wild Rice - Group	700	22 g	3.1 g	60 g	38 g	3,260 mg (142% DV)
74	Broccoli Cheddar Soup - Bread Bowl	930	29 g	3.1 g	146 g	23 g	2,350 mg (102% DV)
75	Ranch Parm BLT Salad- Whole (2 sizes on the menu)	750	23 g	3.1 g	24 g	62 g	1,900 mg (83% DV)
76	Salad Stuffer - Southwest Chicken Ranch	800	24 g	3 g	59 g	50 g	1,820 mg (79% DV)
77	Salad Stuffer - Fuji Apple Chicken	700	21 g	3 g	70 g	34 g	1,450 mg (63% DV)
78	Salad Stuffer - Greek with Chicken	770	23 g	3 g	49 g	51 g	1,960 mg (85% DV)
79	Tomato Basil BLT on Tomato Basil Miche (2 sizes on the menu)	780	23 g	2.9 g	65 g	45 g	1,560 mg (68% DV)
80	Broccoli Cheddar Soup - Group	990	28 g	2.8 g	55 g	72 g	3,540 mg (154% DV)
81	Salad Stuffer - Ranch Parm BLT	780	21 g	2.7 g	56 g	51 g	1,740 mg (76% DV)

Net carbs are total carbs minus fiber. % DV is the FDA Daily Value for adults.

Most protein in a single item

#	Item	Calories	Protein	Protein per 100 calories	Net carbs	Fat	Sodium
1	French Ciabatta Dipper - Whole + Dipper	1,240	66 g	5.3 g	110 g	58 g	2,960 mg (129% DV)
2	Chicken Pesto Ciabatta Dipper - Whole + Dipper	1,010	59 g	5.8 g	109 g	35 g	2,570 mg (112% DV)
3	Toasted Italiano on Baguette - Whole (2 sizes on the menu)	1,330	58 g	4.4 g	125 g	64 g	4,110 mg (179% DV)
4	Chicken Bacon Rancher on Black Pepper (2 sizes on the menu)	1,010	52 g	5.1 g	84 g	51 g	2,440 mg (106% DV)
5	Ciabatta Cheesesteak on Ciabatta- Whole (2 sizes on the menu)	1,160	52 g	4.5 g	112 g	54 g	2,090 mg (91% DV)

Single items up to 1,600 calories, largest size on the menu.

What you trade for a top spot

Medians for the top 15 items of the main list compared with the other 66 that also qualify:

Sodium: the top 15 have a median of 1,340 mg (58% DV), the other 66 have 1,730 mg (75% DV). The FDA Daily Value for sodium is 2,300 mg for the whole day.
Saturated fat: 7 g median in the top 15 against 10 g in the rest (Daily Value 20 g).
Calories: 470 median in the top 15 against 720 in the rest. Protein per 100 calories favors lean items, so here the top of the list is also the lighter end of the menu.

How we ranked

We took every item in the Panera Bread nutrition guide dated 2026-07-21 and kept the numbers exactly as printed. Food items with at least 20 g of protein and 200 to 1,600 calories, ranked by protein per 100 calories, so a bigger portion does not win just by being bigger. Drinks, sauces, add-ons, single toppings (a slice of cheese, a grilled chicken topping) and catering sizes are left out of the main list. When an item comes in several sizes, the table shows one size and says how many there are. Items whose calories do not add up from protein, carbs and fat were dropped as likely misprints in the guide.

Custom orders change the numbers: a sauce, a dressing, a bun or a side can add more than the item itself. The guide does not list ingredients or allergens, so this page does not either. Menus change, so check the guide date above against the one at the restaurant.

Keep exploring

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High protein Bonefish Grill
High protein Buffalo Wild Wings
High protein Carrabba's Italian Grill
High protein Charleys Cheesesteaks
High protein Checkers

Sources

Panera Bread nutrition guide, dated 2026-07-21. panerabread.com (accessed 2026-10-12). Calories and nutrients are as the chain publishes them.
FDA, Daily Value on the Nutrition and Supplement Facts Labels. fda.gov (page updated 2024-03-05, accessed 2026-09-15). Used for % DV.

Restaurant names are shown only to identify menus. Bioma has no ties to any restaurant on this page. How we verify.