Eating healthy is important for overall wellbeing. Salads are a great option for getting nutrients from fresh vegetables and lean proteins. Panera Bread offers a variety of salad options, but which one is the healthiest? Here is an in-depth look at Panera’s salad nutrition facts to determine which salad is the healthiest choice on their menu.
The Criteria for Evaluating Healthy Salads
When determining the healthiest salad at Panera Bread, there are a few key factors to consider:
- Calories – Lower calorie salads allow you to consume fewer calories.
- Fat – Less fat, especially saturated fat, is ideal.
- Protein – Getting an adequate amount of protein keeps you feeling full.
- Fiber – Fiber aids digestion and gives a feeling of fullness.
- Sodium – Limiting sodium intake can help reduce risks like high blood pressure.
- Sugar – Less added sugar is best.
- Ingredients – Salads with more vegetables, greens, and lean protein are healthiest.
Evaluating Panera’s salads on these nutritional criteria will reveal which option is truly the healthiest.
Analyzing Panera’s Salad Nutrition Information
Panera Bread has a wide variety of salads to choose from. Here is a detailed nutritional breakdown of some of their most popular salad options:
Greek Salad
The Greek salad with quinoa contains the following nutrition:
- 330 calories
- 13g fat
- 4.5g saturated fat
- 12g protein
- 36g carbs
- 5g fiber
- 760mg sodium
- 12g sugar
While the Greek salad has lean protein from chicken, the higher calorie, carb, sodium, and sugar content make it less ideal for health.
Green Goddess Cobb Salad
The Green Goddess Cobb salad has these nutrition facts:
- 550 calories
- 36g fat
- 10g saturated fat
- 29g protein
- 36g carbs
- 5g fiber
- 930mg sodium
- 6g sugar
The Green Goddess Cobb salad is high in calories, fat, and sodium, making it not the best choice.
Caesar Salad
Here is the nutrition information for a Caesar salad with chicken:
- 490 calories
- 28g fat
- 5g saturated fat
- 32g protein
- 29g carbs
- 3g fiber
- 980mg sodium
- 3g sugar
While the Caesar salad contains lean protein, it is high in sodium, fat, and calories compared to other options.
Modern Greek Salad
For the Modern Greek salad, the nutrition facts are:
- 120 calories
- 5g fat
- 1g saturated fat
- 7g protein
- 15g carbs
- 3g fiber
- 100mg sodium
- 8g sugar
This salad is lower in calories, fat, and sodium compared to other options. The higher sugar content is a downside.
Strawberry Poppyseed Salad
The Strawberry Poppyseed salad nutrition information is:
- 270 calories
- 8g fat
- 2g saturated fat
- 12g protein
- 36g carbs
- 4g fiber
- 440mg sodium
- 24g sugar
While this salad has decent protein, the higher calorie, carb, sugar, and sodium content make it less optimal for health.
| Salad | Calories | Fat (g) | Saturated Fat (g) | Protein (g) | Carbs (g) | Fiber (g) | Sodium (mg) | Sugar (g) |
|---|---|---|---|---|---|---|---|---|
| Greek | 330 | 13 | 4.5 | 12 | 36 | 5 | 760 | 12 |
| Green Goddess Cobb | 550 | 36 | 10 | 29 | 36 | 5 | 930 | 6 |
| Caesar | 490 | 28 | 5 | 32 | 29 | 3 | 980 | 3 |
| Modern Greek | 120 | 5 | 1 | 7 | 15 | 3 | 100 | 8 |
| Strawberry Poppyseed | 270 | 8 | 2 | 12 | 36 | 4 | 440 | 24 |
The Healthiest Salad at Panera
When comparing the nutritional data, the clear winner is the Modern Greek salad. Here’s a summary of why it is the healthiest option:
- Lowest in calories at just 120 per salad
- Very low fat, saturated fat, and sodium
- Decent amount of protein
- Lower carbs than most other salads
- Contains nutrient-rich vegetables like tomatoes, cucumbers, onions, peppers
The Modern Greek salad has an excellent nutritional profile. While the sugar content is slightly higher, the low calories, fat, sodium, and inclusion of lean protein and veggies make it a great choice.
Nutrition of the Modern Greek Salad
Here is the nutrition information for the Modern Greek salad again:
- 120 calories
- 5g fat
- 1g saturated fat
- 7g protein
- 15g carbs
- 3g fiber
- 100mg sodium
- 8g sugar
At just 120 calories, you get lots of volume and nutrients without overdoing it on calories. The salad has 5g of heart-healthy fats from ingredients like olive oil and avocado. It also provides 7g of protein from the chickpeas to help you feel satiated. The 3g of fiber improves digestion and 15g of carbs is relatively low for a salad. Lastly, the Minimal Greek salad contains 100mg sodium, which is low compared to the other options.
Tips for the Healthiest Modern Greek Salad
To make your Modern Greek salad even healthier at Panera, keep these tips in mind:
- Opt for light dressing on the side to limit calories
- Add extra veggies like bell peppers, tomatoes, cucumbers
- Choose chicken or shrimp for extra protein
- Ask for dressing on the side to control how much you use
- Avoid croutons or bread on top to reduce carbs
- Skip the feta cheese if limiting saturated fat
Customizing your Modern Greek salad is an easy way to optimize the nutrition and make it as healthy as possible.
Other Healthy Salad Options at Panera
While the Modern Greek salad is the clear winner, Panera does have some other salads that can fit into a healthy lifestyle. Here are a few other good options if you want a change from the Modern Greek salad:
Green Goddess Cobb Salad with Chicken
- This salad has greens, chicken, avocado, eggs, tomatoes
- Ask for light Green Goddess dressing to limit fat and calories
- Avoid bacon or blue cheese to reduce sodium and saturated fat
Mediterranean Veggie Sandwich as a Salad
- Ditch the bread to turn this into a veggie packed salad
- Comes with cucumbers, peppers, onions, tomatoes
- Contains wholesome ingredients like hummus and balsamic vinaigrette
Strawberry Poppyseed Salad with Chicken
- Higher in sugars, so ask for dressing on the side
- Add chicken for extra protein
- Load up on the nutrient rich greens and veggies
While not as low calorie as the Modern Greek salad, these options can still fit into a balanced diet.
The Bottom Line
When dining at Panera Bread, the Modern Greek salad stands out as the healthiest salad choice. With just 120 calories, 5g of fat, and 15g carbs along with veggies and plant-based protein, it’s a nutritious option. Customizing this salad by adding extra veggies, choosing healthy dressing and proteins, and limiting high-carb toppings makes it even better. The Modern Greek salad should be your go-to for an optimal salad at Panera.