What is the best low carb and keto order at Panera Bread?

Low carb and keto at Panera Bread: 115 menu items ranked (2026 guide)

The lowest-carb Panera Bread item with at least 10 g of protein is the Greek Salad with Chicken, 1/2 salad: 8 g of net carbs, 15 g of protein and 380 calories. 3 items have 10 g of net carbs or fewer. 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
3 food items have 10 g of net carbs or fewer and at least 10 g of protein

Food with the fewest net carbs (at least 10 g protein)

#	Item	Calories	Protein	Net carbs	Total carbs / fiber	Fat	Sodium
1	Greek Salad with Chicken, 1/2 salad (2 sizes on the menu)	380	15 g	8 g	11 g / 3 g	31 g	1,320 mg (57% DV)
2	Frittata - Five Cheese & Bacon	300	17 g	9 g	9 g / 0 g	22 g	1,120 mg (49% DV)
3	Frittata - Broccoli Cheddar	280	15 g	10 g	11 g / 1 g	19 g	1,090 mg (47% DV)
4	Green Goddess Cobb Salad with Chicken, 1/2 salad (2 sizes on the menu)	290	20 g	11 g	15 g / 4 g	17 g	990 mg (43% DV)
5	Caesar with Chicken Salad, 1/2 salad (2 sizes on the menu)	340	18 g	12 g	14 g / 2 g	23 g	1,310 mg (57% DV)
6	Ranch Parm BLT Salad, 1/2 salad (2 sizes on the menu)	380	12 g	12 g	14 g / 2 g	31 g	950 mg (41% DV)
7	Asian Sesame Chicken (no nuts), 1/2 salad (2 sizes on the menu)	220	13 g	14 g	16 g / 2 g	12 g	950 mg (41% DV)
8	Southwest Chicken Ranch Salad, 1/2 salad (2 sizes on the menu)	400	15 g	15 g	20 g / 5 g	30 g	1,040 mg (45% DV)
9	Caesar Salad - Whole (2 sizes on the menu)	530	14 g	18 g	22 g / 4 g	44 g	1,390 mg (60% DV)
10	Three Cheese Lasagna Soup - Cup (2 sizes on the menu)	230	12 g	20 g	22 g / 2 g	11 g	950 mg (41% DV)
11	Homestyle Chicken Noodle Soup - Bowl (2 sizes on the menu)	180	14 g	21 g	21 g / 0 g	4.5 g	1,570 mg (68% DV)
12	Fuji Apple Chicken Salad, 1/2 salad (2 sizes on the menu)	350	14 g	21 g	24 g / 3 g	22 g	890 mg (39% DV)
13	Fuji Apple Chicken Salad without pecans, 1/2 salad (2 sizes on the menu)	300	13 g	21 g	23 g / 2 g	17 g	890 mg (39% DV)
14	Ultimate Garden Steak Salad, 1/2 salad (2 sizes on the menu)	400	16 g	22 g	26 g / 4 g	26 g	840 mg (37% DV)
15	Broccoli Cheddar - Bowl 1, 1/2 cups	420	12 g	24 g	25 g / 1 g	31 g	1,520 mg (66% DV)

Show all 115 food items that qualify

#	Item	Calories	Protein	Net carbs	Total carbs / fiber	Fat	Sodium
16	Frontega Chicken Wrap	450	30 g	25 g	37 g / 12 g	22 g	1,170 mg (51% DV)
17	Greek Yogurt with Berries	250	15 g	25 g	27 g / 2 g	10 g	80 mg (3% DV)
18	Turkey & Cheddar Wrap	460	32 g	26 g	38 g / 12 g	22 g	1,160 mg (50% DV)
19	Farmhouse Crunch Salad - Whole - No (2 sizes on the menu)	700	17 g	26 g	36 g / 10 g	57 g	1,140 mg (50% DV)
20	Hearty Fireside Chili - Cup (2 sizes on the menu)	270	13 g	26 g	32 g / 6 g	10 g	1,150 mg (50% DV)
21	Chicken Caesar Wrap	480	32 g	27 g	41 g / 14 g	22 g	1,510 mg (66% DV)
22	Tuna Salad on Country Rustic Sourdough, 1/2 sandwich (2 sizes on the menu)	300	12 g	28 g	30 g / 2 g	14 g	600 mg (26% DV)
23	Asian Sesame Chicken - Whole, 1 Salad	530	29 g	29 g	35 g / 6 g	31 g	1,900 mg (83% DV)
24	Turkey & Cheddar on Country Rustic, 1/2 sandwich (2 sizes on the menu)	420	20 g	29 g	31 g / 2 g	24 g	1,060 mg (46% DV)
25	Grilled Chicken & Avo BLT on Country, 1/2 sandwich (2 sizes on the menu)	470	24 g	30 g	33 g / 3 g	27 g	870 mg (38% DV)
26	Sausage, Egg & Cheese on Croissant	620	26 g	31 g	33 g / 2 g	42 g	990 mg (43% DV)
27	Bacon, Egg & Cheese on Croissant	480	22 g	31 g	33 g / 2 g	29 g	730 mg (32% DV)
28	Egg & Cheese on Croissant	440	19 g	31 g	33 g / 2 g	25 g	590 mg (26% DV)
29	Green Goddess Chicken Wrap	460	32 g	32 g	46 g / 14 g	18 g	1,340 mg (58% DV)
30	Ham Croissant Benny	430	21 g	32 g	34 g / 2 g	24 g	970 mg (42% DV)
31	Cranberry Walnut Chicken Salad, 1/2 sandwich (2 sizes on the menu)	350	16 g	32 g	34 g / 2 g	16 g	490 mg (21% DV)
32	Tomato Basil BLT on Tomato Basil Miche, 1/2 sandwich (2 sizes on the menu)	390	12 g	32 g	35 g / 3 g	22 g	780 mg (34% DV)
33	Bistro French Onion - Bowl 1, 1/2 cups	300	10 g	32 g	33 g / 1 g	14 g	1,820 mg (79% DV)
34	Bacon Mac & Cheese - Cup About (2 sizes on the menu)	530	18 g	34 g	34 g / 0 g	35 g	1,310 mg (57% DV)
35	Grilled Cheese on Classic White Loaf, 1/2 sandwich (2 sizes on the menu)	400	16 g	34 g	37 g / 3 g	21 g	1,270 mg (55% DV)
36	Mac & Cheese- Cup About (2 sizes on the menu)	490	16 g	34 g	34 g / 0 g	32 g	1,150 mg (50% DV)
37	Souffle - Spinach & Bacon	550	19 g	35 g	36 g / 1 g	37 g	940 mg (41% DV)
38	Souffle - Four Cheese	470	14 g	35 g	36 g / 1 g	30 g	830 mg (36% DV)
39	Market Bowl - Sesame Ginger Chicken, 2 Bowl (4 sizes on the menu)	420	18 g	36 g	41 g / 5 g	20 g	1,580 mg (69% DV)
40	Rustic Baked Potato Soup - Bowl 1, 1/2 cups	430	14 g	36 g	38 g / 2 g	26 g	1,660 mg (72% DV)
41	Bacon Turkey Bravo Sandwich, 1/2 sandwich (2 sizes on the menu)	430	24 g	37 g	40 g / 3 g	20 g	1,210 mg (53% DV)
42	Market Bowl - Carnitas Elote, 1/2 bowl (2 sizes on the menu)	550	22 g	37 g	43 g / 6 g	32 g	1,320 mg (57% DV)
43	Harvest Medley Chicken Salad - No, 1/2 salad	390	16 g	37 g	40 g / 3 g	18 g	1,050 mg (46% DV)
44	Farmhouse Crunch Salad - Whole (2 sizes on the menu)	790	18 g	38 g	49 g / 11 g	61 g	1,190 mg (52% DV)
45	Harvest Medley Chicken Salad, 1/2 salad (3 sizes on the menu)	440	17 g	38 g	41 g / 3 g	23 g	1,050 mg (46% DV)
46	Toasted Frontega Chicken on Black, 1/2 sandwich (2 sizes on the menu)	430	20 g	41 g	43 g / 2 g	19 g	1,220 mg (53% DV)
47	Bacon Double Take on Black Pepper	550	28 g	42 g	43 g / 1 g	29 g	1,380 mg (60% DV)
48	Chicken Bacon Rancher on Black Pepper, 1/2 sandwich (2 sizes on the menu)	510	26 g	42 g	44 g / 2 g	26 g	1,220 mg (53% DV)
49	Chipotle Chicken Avo Melt on Black, 1/2 sandwich (2 sizes on the menu)	500	21 g	42 g	45 g / 3 g	26 g	1,270 mg (55% DV)
50	Salad Stuffer - Greek	700	12 g	47 g	51 g / 4 g	50 g	1,350 mg (59% DV)
51	Sausage, Egg & Cheese on Artisan	610	28 g	49 g	51 g / 2 g	33 g	1,080 mg (47% DV)
52	Ham, Egg & Cheese on Ciabatta	460	25 g	49 g	51 g / 2 g	17 g	1,000 mg (43% DV)
53	Bacon, Egg & Cheese on Artisan Ciabatta	470	23 g	49 g	51 g / 2 g	20 g	830 mg (36% DV)
54	Salad Stuffer - Greek with Chicken	770	23 g	49 g	53 g / 4 g	51 g	1,960 mg (85% DV)
55	Egg & Cheese on Artisan Ciabatta	430	20 g	49 g	51 g / 2 g	16 g	680 mg (30% DV)
56	Steak & Wake on Ciabatta	520	32 g	51 g	53 g / 2 g	20 g	1,000 mg (43% DV)
57	Chipotle Chicken, Egg & Avo on Artisan	600	26 g	51 g	55 g / 4 g	31 g	1,090 mg (47% DV)
58	Salad Stuffer - Caesar	650	16 g	51 g	55 g / 4 g	41 g	1,570 mg (68% DV)
59	Pastry - Almond	470	10 g	51 g	54 g / 3 g	24 g	280 mg (12% DV)
60	Asiago Everything Bagel	370	15 g	52 g	55 g / 3 g	9 g	800 mg (35% DV)
61	Asiago Cheese Bagel	350	14 g	52 g	55 g / 3 g	9 g	660 mg (29% DV)
62	Salad Stuffer - Caesar with Chicken	720	27 g	53 g	57 g / 4 g	42 g	2,190 mg (95% DV)
63	Spicy Fiesta Chicken on Ciabatta, 1/2 sandwich (2 sizes on the menu)	470	26 g	53 g	56 g / 3 g	16 g	990 mg (43% DV)
64	Smokehouse BBQ Chicken on Artisan, 1/2 sandwich (2 sizes on the menu)	410	22 g	54 g	56 g / 2 g	11 g	1,200 mg (52% DV)
65	Breakfast Asiago Bagel Stack - Farmhouse	730	34 g	55 g	58 g / 3 g	40 g	1,520 mg (66% DV)
66	Asiago Bagel Stack - Sausage & Egg	810	33 g	55 g	58 g / 3 g	50 g	1,590 mg (69% DV)
67	Broccoli Cheddar Soup - Group	990	28 g	55 g	58 g / 3 g	72 g	3,540 mg (154% DV)
68	Ciabatta Cheesesteak on Ciabatta, 1/2 sandwich (2 sizes on the menu)	580	26 g	55 g	58 g / 3 g	27 g	1,040 mg (45% DV)
69	Asiago Bagel Stack Sandwich - Chicken	610	31 g	56 g	59 g / 3 g	27 g	1,120 mg (49% DV)
70	Salad Stuffer - Green Goddess Cobb	600	29 g	56 g	61 g / 5 g	26 g	1,580 mg (69% DV)
71	Asiago Everything Bagel Stack Sandwich	570	27 g	56 g	59 g / 3 g	24 g	1,280 mg (56% DV)
72	Salad Stuffer - Ranch Parm BLT	780	21 g	56 g	59 g / 3 g	51 g	1,740 mg (76% DV)
73	Salad Stuffer - Farmhouse Crunch Salad (2 sizes on the menu)	750	17 g	56 g	62 g / 6 g	49 g	1,350 mg (59% DV)
74	Blueberry Bagel	290	10 g	57 g	60 g / 3 g	1.5 g	570 mg (25% DV)
75	Asiago Bagel Stack Sandwich - Spicy Steak	630	39 g	58 g	62 g / 4 g	26 g	1,480 mg (64% DV)
76	Chicken Pesto Ciabatta Dipper 1/ + Dipper, 1/2 sandwich	560	30 g	58 g	61 g / 3 g	21 g	1,460 mg (63% DV)
77	Salad Stuffer - Asian Sesame Chicken (2 sizes on the menu)	540	21 g	58 g	62 g / 4 g	22 g	1,640 mg (71% DV)
78	French Ciabatta Dipper 1/ + Dipper, 1/2 sandwich	640	34 g	59 g	61 g / 2 g	30 g	1,720 mg (75% DV)
79	Salad Stuffer - Southwest Chicken Ranch	800	24 g	59 g	65 g / 6 g	50 g	1,820 mg (79% DV)
80	Cream of Chicken and Wild Rice - Group	700	22 g	60 g	67 g / 7 g	38 g	3,260 mg (142% DV)
81	Toasted Italiano on Baguette, 1/2 sandwich (2 sizes on the menu)	670	29 g	62 g	65 g / 3 g	32 g	2,060 mg (90% DV)
82	Chocolate Chip Bagel	330	10 g	62 g	65 g / 3 g	4.5 g	430 mg (19% DV)
83	Kids Turkey & American Cheese	640	40 g	64 g	69 g / 5 g	22 g	2,250 mg (98% DV)
84	Kids Ham & American Cheese on Classic	640	38 g	64 g	69 g / 5 g	24 g	2,490 mg (108% DV)
85	Salad Stuffer - Ultimate Garden Steak	790	25 g	65 g	70 g / 5 g	46 g	1,560 mg (68% DV)
86	Three Cheese Lasagna Soup - Group	820	43 g	69 g	77 g / 8 g	39 g	3,350 mg (146% DV)
87	Salad Stuffer - Fuji Apple Chicken - No	640	21 g	70 g	73 g / 3 g	29 g	1,450 mg (63% DV)
88	Salad Stuffer - Fuji Apple Chicken	700	21 g	70 g	74 g / 4 g	34 g	1,450 mg (63% DV)
89	Harvest Medley Salad - Whole - No	640	11 g	70 g	76 g / 6 g	34 g	870 mg (38% DV)
90	Harvest Medley Salad - Whole (2 sizes on the menu)	750	12 g	71 g	78 g / 7 g	44 g	870 mg (38% DV)
91	Mediterranean Veggie on Tomato Basil (2 sizes on the menu)	520	18 g	75 g	83 g / 8 g	14 g	1,260 mg (55% DV)
92	Cinnamon Crunch Bagel	430	13 g	75 g	78 g / 3 g	7 g	460 mg (20% DV)
93	Ultimate Mac Stuffer	930	39 g	77 g	78 g / 1 g	51 g	1,860 mg (81% DV)
94	Rustic Baked Potato Soup - Group	990	32 g	83 g	88 g / 5 g	58 g	3,760 mg (163% DV)
95	Salad Stuffer - Harvest Medley Salad	700	14 g	83 g	88 g / 5 g	33 g	1,160 mg (50% DV)
96	Salad Stuffer - Harvest Medley Salad - No	650	13 g	84 g	88 g / 4 g	27 g	1,160 mg (50% DV)
97	Vegetarian Autumn Squash Soup - Group	760	18 g	85 g	96 g / 11 g	38 g	2,810 mg (122% DV)
98	Bistro French Onion Soup - Group	810	26 g	86 g	88 g / 2 g	40 g	4,490 mg (195% DV)
99	Salad Stuffer - Harvest Medley Chicken (2 sizes on the menu)	720	24 g	86 g	90 g / 4 g	29 g	1,770 mg (77% DV)
100	Hearty Fireside Chili - Group	950	45 g	91 g	113 g / 22 g	35 g	4,030 mg (175% DV)
101	Market Bowl -All-In Veggie - Whole (2 sizes on the menu)	910	14 g	91 g	101 g / 10 g	49 g	1,700 mg (74% DV)
102	Toasted Caprese Focaccia - Whole, 1sandwich	740	30 g	93 g	97 g / 4 g	27 g	1,480 mg (64% DV)
103	Chicken Pesto Ciabatta Dipper - Whole + Dipper	1,010	59 g	109 g	114 g / 5 g	35 g	2,570 mg (112% DV)
104	French Ciabatta Dipper - Whole + Dipper	1,240	66 g	110 g	114 g / 4 g	58 g	2,960 mg (129% DV)
105	Sourdough Soup Bowl	650	21 g	131 g	136 g / 5 g	2.5 g	1,340 mg (58% DV)
106	Mac & Cheese - Group	1,950	63 g	135 g	135 g / 0 g	128 g	4,590 mg (200% DV)
107	Bacon Mac & Cheese - Group	2,110	73 g	137 g	137 g / 0 g	141 g	5,240 mg (228% DV)
108	1 bread bowl with soup (4 sizes on the menu)	770	30 g	145 g	150 g / 5 g	5 g	2,380 mg (103% DV)
109	Broccoli Cheddar Soup - Bread Bowl	930	29 g	146 g	152 g / 6 g	23 g	2,350 mg (102% DV)
110	Three Cheese Lasagna Soup - Bread Bowl	880	33 g	151 g	158 g / 7 g	13 g	2,290 mg (100% DV)
111	Hearty Fireside Chili - Bread Bowl 1 Bread bowl with soup	940	40 g	152 g	163 g / 11 g	14 g	2,310 mg (100% DV)
112	Bistro French Onion - Bread Bowl 1 Bread bowl with soup	850	27 g	153 g	158 g / 5 g	12 g	2,550 mg (111% DV)
113	Rustic Baked Potato Soup - Bread Bowl	920	29 g	155 g	161 g / 6 g	19 g	2,390 mg (104% DV)
114	Bacon Mac & Cheese - Bread Bowl 1 Bread bowl with mac & cheese	1,170	39 g	165 g	170 g / 5 g	38 g	2,650 mg (115% DV)
115	Mac & Cheese - Bread Bowl 1 Bread bowl with mac & cheese	1,140	37 g	165 g	170 g / 5 g	34 g	2,490 mg (108% DV)

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

Sauces, dressings and toppings with 2 g of net carbs or fewer

Dressing - Green Goddess Dressing: 1 g net carbs, 30 calories
Dressing Greek - Half, 1 dressing cup: 1 g net carbs, 220 calories
Sauce- Cheese Hollandaise - Breakfast: 2 g net carbs, 50 calories
Spread - Green Chile Salsa Verde: 2 g net carbs, 60 calories
Plain Cream Cheese Spread - 2 Tbsp, 8 oz: 2 g net carbs, 80 calories
Dressing - Farmhouse Ranch Dressing: 2 g net carbs, 110 calories
Creamy Garden Herb Dressing - Half, 1 dressing cup: 2 g net carbs, 160 calories
Dressing - Caesar - Half, 1 dressing cup: 2 g net carbs, 160 calories

What you trade for a top spot

Medians for the top 15 items of the main list compared with the other 100 that also qualify:

Sodium: the top 15 have a median of 1,040 mg (45% DV), the other 100 have 1,340 mg (58% 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 9 g in the rest (Daily Value 20 g).
Calories: 340 median in the top 15 against 605 in the rest, with protein at 14 g against 23.5 g. Fewer carbs and fewer calories are separate questions, so check both columns.

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 10 g of protein and 150 calories, ranked by net carbs (total carbohydrate minus fiber, as printed). We call an item low carb at 10 g of net carbs or fewer. That is a cutoff for this page, not a diet rule. 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 calorie Panera Bread
Low carb and keto Benihana
Low carb and keto Carrabba's Italian Grill
Low carb and keto Chopt
Low carb and keto Dutch Bros Coffee
Low carb and keto Hooters
Low carb and keto Popeyes
Low carb and keto Starbucks
Low carb and keto Cheesecake Factory

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.