What is the best low calorie order at Panera Bread?

Low calorie at Panera Bread: 98 menu items ranked (2026 guide)

The lowest-calorie Panera Bread item with at least 15 g of protein is the Greek Yogurt with Berries: 250 calories and 15 g of protein. 34 items with that much protein come in under 500 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
34 food items have at least 15 g of protein and under 500 calories

Lowest-calorie food with at least 15 g protein

#	Item	Calories	Protein	Net carbs	Fat	Sodium
1	Greek Yogurt with Berries	250	15 g	25 g	10 g	80 mg (3% DV)
2	Frittata - Broccoli Cheddar	280	15 g	10 g	19 g	1,090 mg (47% DV)
3	Green Goddess Cobb Salad with Chicken, 1/2 salad (2 sizes on the menu)	290	20 g	11 g	17 g	990 mg (43% DV)
4	Frittata - Five Cheese & Bacon	300	17 g	9 g	22 g	1,120 mg (49% DV)
5	Caesar with Chicken Salad, 1/2 salad (2 sizes on the menu)	340	18 g	12 g	23 g	1,310 mg (57% DV)
6	Cranberry Walnut Chicken Salad, 1/2 sandwich (2 sizes on the menu)	350	16 g	32 g	16 g	490 mg (21% DV)
7	Three Cheese Lasagna Soup - Bowl (2 sizes on the menu)	360	19 g	30 g	17 g	1,460 mg (63% DV)
8	Asiago Everything Bagel	370	15 g	52 g	9 g	800 mg (35% DV)
9	Greek Salad with Chicken, 1/2 salad (2 sizes on the menu)	380	15 g	8 g	31 g	1,320 mg (57% DV)
10	Harvest Medley Chicken Salad - No, 1/2 salad	390	16 g	37 g	18 g	1,050 mg (46% DV)
11	Grilled Cheese on Classic White Loaf, 1/2 sandwich (2 sizes on the menu)	400	16 g	34 g	21 g	1,270 mg (55% DV)
12	Ultimate Garden Steak Salad, 1/2 salad (2 sizes on the menu)	400	16 g	22 g	26 g	840 mg (37% DV)
13	Southwest Chicken Ranch Salad, 1/2 salad (2 sizes on the menu)	400	15 g	15 g	30 g	1,040 mg (45% DV)
14	Smokehouse BBQ Chicken on Artisan, 1/2 sandwich (2 sizes on the menu)	410	22 g	54 g	11 g	1,200 mg (52% DV)
15	Hearty Fireside Chili - Bowl (2 sizes on the menu)	410	19 g	40 g	15 g	1,730 mg (75% DV)

Show all 98 food items that qualify

#	Item	Calories	Protein	Net carbs	Fat	Sodium
16	Turkey & Cheddar on Country Rustic, 1/2 sandwich (2 sizes on the menu)	420	20 g	29 g	24 g	1,060 mg (46% DV)
17	Market Bowl - Sesame Ginger Chicken, 2 Bowl (4 sizes on the menu)	420	18 g	36 g	20 g	1,580 mg (69% DV)
18	Bacon Turkey Bravo Sandwich, 1/2 sandwich (2 sizes on the menu)	430	24 g	37 g	20 g	1,210 mg (53% DV)
19	Ham Croissant Benny	430	21 g	32 g	24 g	970 mg (42% DV)
20	Egg & Cheese on Artisan Ciabatta	430	20 g	49 g	16 g	680 mg (30% DV)
21	Toasted Frontega Chicken on Black, 1/2 sandwich (2 sizes on the menu)	430	20 g	41 g	19 g	1,220 mg (53% DV)
22	Asian Sesame Chicken - Whole (no nuts), 1 Salad (2 sizes on the menu)	440	26 g	27 g	23 g	1,900 mg (83% DV)
23	Egg & Cheese on Croissant	440	19 g	31 g	25 g	590 mg (26% DV)
24	Harvest Medley Chicken Salad, 1/2 salad (3 sizes on the menu)	440	17 g	38 g	23 g	1,050 mg (46% DV)
25	Frontega Chicken Wrap	450	30 g	25 g	22 g	1,170 mg (51% DV)
26	Green Goddess Chicken Wrap	460	32 g	32 g	18 g	1,340 mg (58% DV)
27	Turkey & Cheddar Wrap	460	32 g	26 g	22 g	1,160 mg (50% DV)
28	Ham, Egg & Cheese on Ciabatta	460	25 g	49 g	17 g	1,000 mg (43% DV)
29	Spicy Fiesta Chicken on Ciabatta, 1/2 sandwich (2 sizes on the menu)	470	26 g	53 g	16 g	990 mg (43% DV)
30	Grilled Chicken & Avo BLT on Country, 1/2 sandwich (2 sizes on the menu)	470	24 g	30 g	27 g	870 mg (38% DV)
31	Bacon, Egg & Cheese on Artisan Ciabatta	470	23 g	49 g	20 g	830 mg (36% DV)
32	Chicken Caesar Wrap	480	32 g	27 g	22 g	1,510 mg (66% DV)
33	Bacon, Egg & Cheese on Croissant	480	22 g	31 g	29 g	730 mg (32% DV)
34	Mac & Cheese- Cup About (2 sizes on the menu)	490	16 g	34 g	32 g	1,150 mg (50% DV)
35	Chipotle Chicken Avo Melt on Black, 1/2 sandwich (2 sizes on the menu)	500	21 g	42 g	26 g	1,270 mg (55% DV)
36	Chicken Bacon Rancher on Black Pepper, 1/2 sandwich (2 sizes on the menu)	510	26 g	42 g	26 g	1,220 mg (53% DV)
37	Steak & Wake on Ciabatta	520	32 g	51 g	20 g	1,000 mg (43% DV)
38	Mediterranean Veggie on Tomato Basil (2 sizes on the menu)	520	18 g	75 g	14 g	1,260 mg (55% DV)
39	Asian Sesame Chicken - Whole, 1 Salad	530	29 g	29 g	31 g	1,900 mg (83% DV)
40	Bacon Mac & Cheese - Cup About (2 sizes on the menu)	530	18 g	34 g	35 g	1,310 mg (57% DV)
41	Salad Stuffer - Asian Sesame Chicken (2 sizes on the menu)	540	21 g	58 g	22 g	1,640 mg (71% DV)
42	Bacon Double Take on Black Pepper	550	28 g	42 g	29 g	1,380 mg (60% DV)
43	Market Bowl - Carnitas Elote, 1/2 bowl (2 sizes on the menu)	550	22 g	37 g	32 g	1,320 mg (57% DV)
44	Souffle - Spinach & Bacon	550	19 g	35 g	37 g	940 mg (41% DV)
45	Chicken Pesto Ciabatta Dipper 1/ + Dipper, 1/2 sandwich	560	30 g	58 g	21 g	1,460 mg (63% DV)
46	Asiago Everything Bagel Stack Sandwich	570	27 g	56 g	24 g	1,280 mg (56% DV)
47	Ciabatta Cheesesteak on Ciabatta, 1/2 sandwich (2 sizes on the menu)	580	26 g	55 g	27 g	1,040 mg (45% DV)
48	Tuna Salad on Country Rustic Sourdough (2 sizes on the menu)	590	24 g	56 g	29 g	1,200 mg (52% DV)
49	Salad Stuffer - Green Goddess Cobb	600	29 g	56 g	26 g	1,580 mg (69% DV)
50	Chipotle Chicken, Egg & Avo on Artisan	600	26 g	51 g	31 g	1,090 mg (47% DV)
51	Fuji Apple Chicken Salad without pecans (2 sizes on the menu)	600	26 g	43 g	34 g	1,770 mg (77% DV)
52	Asiago Bagel Stack Sandwich - Chicken	610	31 g	56 g	27 g	1,120 mg (49% DV)
53	Sausage, Egg & Cheese on Artisan	610	28 g	49 g	33 g	1,080 mg (47% DV)
54	Sausage, Egg & Cheese on Croissant	620	26 g	31 g	42 g	990 mg (43% DV)
55	Asiago Bagel Stack Sandwich - Spicy Steak	630	39 g	58 g	26 g	1,480 mg (64% DV)
56	Kids Turkey & American Cheese	640	40 g	64 g	22 g	2,250 mg (98% DV)
57	Kids Ham & American Cheese on Classic	640	38 g	64 g	24 g	2,490 mg (108% DV)
58	French Ciabatta Dipper 1/ + Dipper, 1/2 sandwich	640	34 g	59 g	30 g	1,720 mg (75% DV)
59	Salad Stuffer - Fuji Apple Chicken - No	640	21 g	70 g	29 g	1,450 mg (63% DV)
60	Sourdough Soup Bowl	650	21 g	131 g	2.5 g	1,340 mg (58% DV)
61	Salad Stuffer - Caesar	650	16 g	51 g	41 g	1,570 mg (68% DV)
62	Toasted Italiano on Baguette, 1/2 sandwich (2 sizes on the menu)	670	29 g	62 g	32 g	2,060 mg (90% DV)
63	Cream of Chicken and Wild Rice - Group	700	22 g	60 g	38 g	3,260 mg (142% DV)
64	Salad Stuffer - Fuji Apple Chicken	700	21 g	70 g	34 g	1,450 mg (63% DV)
65	Farmhouse Crunch Salad - Whole - No (2 sizes on the menu)	700	17 g	26 g	57 g	1,140 mg (50% DV)
66	Fuji Apple Chicken Salad - Whole (2 sizes on the menu)	710	28 g	44 g	44 g	1,770 mg (77% DV)
67	Salad Stuffer - Caesar with Chicken	720	27 g	53 g	42 g	2,190 mg (95% DV)
68	Salad Stuffer - Harvest Medley Chicken (2 sizes on the menu)	720	24 g	86 g	29 g	1,770 mg (77% DV)
69	Breakfast Asiago Bagel Stack - Farmhouse	730	34 g	55 g	40 g	1,520 mg (66% DV)
70	Toasted Caprese Focaccia - Whole, 1sandwich	740	30 g	93 g	27 g	1,480 mg (64% DV)
71	Ranch Parm BLT Salad- Whole (2 sizes on the menu)	750	23 g	24 g	62 g	1,900 mg (83% DV)
72	Salad Stuffer - Farmhouse Crunch Salad (2 sizes on the menu)	750	17 g	56 g	49 g	1,350 mg (59% DV)
73	Vegetarian Autumn Squash Soup - Group	760	18 g	85 g	38 g	2,810 mg (122% DV)
74	1 bread bowl with soup (4 sizes on the menu)	770	30 g	145 g	5 g	2,380 mg (103% DV)
75	Salad Stuffer - Greek with Chicken	770	23 g	49 g	51 g	1,960 mg (85% DV)
76	Tomato Basil BLT on Tomato Basil Miche (2 sizes on the menu)	780	23 g	65 g	45 g	1,560 mg (68% DV)
77	Salad Stuffer - Ranch Parm BLT	780	21 g	56 g	51 g	1,740 mg (76% DV)
78	Salad Stuffer - Ultimate Garden Steak	790	25 g	65 g	46 g	1,560 mg (68% DV)
79	Farmhouse Crunch Salad - Whole (2 sizes on the menu)	790	18 g	38 g	61 g	1,190 mg (52% DV)
80	Salad Stuffer - Southwest Chicken Ranch	800	24 g	59 g	50 g	1,820 mg (79% DV)
81	Asiago Bagel Stack - Sausage & Egg	810	33 g	55 g	50 g	1,590 mg (69% DV)
82	Bistro French Onion Soup - Group	810	26 g	86 g	40 g	4,490 mg (195% DV)
83	Three Cheese Lasagna Soup - Group	820	43 g	69 g	39 g	3,350 mg (146% DV)
84	Bistro French Onion - Bread Bowl 1 Bread bowl with soup	850	27 g	153 g	12 g	2,550 mg (111% DV)
85	Three Cheese Lasagna Soup - Bread Bowl	880	33 g	151 g	13 g	2,290 mg (100% DV)
86	Rustic Baked Potato Soup - Bread Bowl	920	29 g	155 g	19 g	2,390 mg (104% DV)
87	Ultimate Mac Stuffer	930	39 g	77 g	51 g	1,860 mg (81% DV)
88	Broccoli Cheddar Soup - Bread Bowl	930	29 g	146 g	23 g	2,350 mg (102% DV)
89	Hearty Fireside Chili - Bread Bowl 1 Bread bowl with soup	940	40 g	152 g	14 g	2,310 mg (100% DV)
90	Hearty Fireside Chili - Group	950	45 g	91 g	35 g	4,030 mg (175% DV)
91	Rustic Baked Potato Soup - Group	990	32 g	83 g	58 g	3,760 mg (163% DV)
92	Broccoli Cheddar Soup - Group	990	28 g	55 g	72 g	3,540 mg (154% DV)
93	Chicken Pesto Ciabatta Dipper - Whole + Dipper	1,010	59 g	109 g	35 g	2,570 mg (112% DV)
94	Mac & Cheese - Bread Bowl 1 Bread bowl with mac & cheese	1,140	37 g	165 g	34 g	2,490 mg (108% DV)
95	Bacon Mac & Cheese - Bread Bowl 1 Bread bowl with mac & cheese	1,170	39 g	165 g	38 g	2,650 mg (115% DV)
96	French Ciabatta Dipper - Whole + Dipper	1,240	66 g	110 g	58 g	2,960 mg (129% DV)
97	Mac & Cheese - Group	1,950	63 g	135 g	128 g	4,590 mg (200% DV)
98	Bacon Mac & Cheese - Group	2,110	73 g	137 g	141 g	5,240 mg (228% DV)

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

What you trade for a top spot

Medians for the top 15 items of the main list compared with the other 83 that also qualify:

Sodium: the top 15 have a median of 1,090 mg (47% DV), the other 83 have 1,520 mg (66% DV). The FDA Daily Value for sodium is 2,300 mg for the whole day.
Saturated fat: 5 g median in the top 15 against 10 g in the rest (Daily Value 20 g).
Protein: 16 g median in the top 15 against 26 g in the rest. A smaller portion is often the whole reason an item has fewer calories.

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 15 g of protein and 200 calories, ranked by calories (fewest first). The floors keep sauces, sides and garnishes from filling the list. 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

High protein Panera Bread
Low carb and keto Panera Bread
Low calorie Arby's
Low calorie Benihana
Low calorie Biggby Coffee
Low calorie Bonefish Grill
Low calorie Buffalo Wild Wings
Low calorie Charleys Cheesesteaks
Low calorie Checkers
Low calorie Chopt

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.