NishiNishi Labs

How to order at Panera on a GLP-1

The higher-protein, easier-to-tolerate picks and the carb-heavy ones to save for a treat, built from Panera's own published nutrition and Nishi's transparent GLP-1 scoring lens.

The move

Lead with a whole or half chicken salad, or a Market Bowl with chicken, or a broth-based soup, load the veggies, and skip the bread bowl, mac, and bagels.

Not affiliated with, sponsored by, or endorsed by Panera. "Panera" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Panera Bread in their official US Nutrition Guide (Effective 6/17/2026, Edition 1), per published serving. Menus change; verify in the restaurant (updated June 2026 (Panera's Nutrition Guide effective 6/17/2026)).
The quick take

Panera is easy to order well on a GLP-1 if you steer to the salads with chicken, the Market Bowls, and the leaner soups. The Green Goddess Cobb with chicken is the standout at 40 g protein for 580 calories, and the Homestyle Chicken Noodle is a light 180-calorie, 14 g-protein bowl. Order salads whole for a full meal or half for a smaller portion, and pair a cup of soup with half a salad. Two honest catches: sodium runs high across almost everything (many salads and bowls clear 1,800 to 3,200 mg), and the real traps are the carb-heavy sides. The sourdough bread bowl is 136 g of carbs, the mac and cheese is 64 g of fat, and the bagels and pastries are mostly sugar and flour. Skip those, watch the creamy dressings, and it is a strong GLP-1 stop.

Bowls, salads & soups, scored

Order one as-is. Scored for whole meals, a gentler bar than the single ingredients above, since a balanced meal is naturally less protein-dense and fat only counts against it once it tops half the calories. Best fit first; tap "Show the math" to see the exact rule on any card. How we score.
Homestyle Chicken Noodle Soup - CupGood fit
10 g protein · 120 cal · 14 g carbs · 3 g fat · 0 g fiber
10 g protein · lots of protein for the calories · lower fat
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density8.3 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat22.5% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density120 kcalflag if density under 4 and 300 kcal or moreok
Sodium1050 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Homestyle Chicken Noodle Soup - BowlGood fit
14 g protein · 180 cal · 21 g carbs · 4.5 g fat · 0 g fiber
watch: 1570 mg sodium
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density7.8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat22.5% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density180 kcalflag if density under 4 and 300 kcal or moreok
Sodium1570 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Strawberry Poppyseed Chicken Salad - WholeGood fit
27 g protein · 410 cal · 46 g carbs · 14 g fat · 8 g fiber
watch: 1480 mg sodium
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density6.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat30.7% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density410 kcalflag if density under 4 and 300 kcal or moreok
Sodium1480 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Strawberry Poppyseed Chicken Salad - HalfGood fit
13 g protein · 210 cal · 23 g carbs · 7 g fat · 4 g fiber
13 g protein · lower fat
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density6.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat30% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density210 kcalflag if density under 4 and 300 kcal or moreok
Sodium740 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Steak & Wake on CiabattaGood fit
32 g protein · 520 cal · 53 g carbs · 20 g fat · 2 g fiber
32 g protein · lower fat
Show the math
Protein32 gstrong at 30 g or morestrong
Protein density6.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat34.6% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density520 kcalflag if density under 4 and 300 kcal or moreok
Sodium1000 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Vegetarian Black Bean Soup - BowlGood fit
8 g protein · 140 cal · 41 g carbs · 2 g fat · 18 g fiber
8 g protein · 18 g fiber · lower fat
Show the math
Protein8 gstrong at 30 g or morebelow 30 g
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat12.9% of caloriesflag over 50% or friedok
Fiber18 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density140 kcalflag if density under 4 and 300 kcal or moreok
Sodium1120 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Vegetarian Black Bean Soup - CupGood fit
5 g protein · 90 cal · 27 g carbs · 1 g fat · 12 g fiber
5 g protein · 12 g fiber · lower fat
Show the math
Protein5 gstrong at 30 g or morebelow 30 g
Protein density5.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat10% of caloriesflag over 50% or friedok
Fiber12 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density90 kcalflag if density under 4 and 300 kcal or moreok
Sodium750 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Ham, Egg & Cheese on CiabattaGood fit
25 g protein · 460 cal · 51 g carbs · 17 g fat · 2 g fiber
25 g protein · lower fat
Show the math
Protein25 gstrong at 30 g or morebelow 30 g
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat33.3% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density460 kcalflag if density under 4 and 300 kcal or moreok
Sodium1000 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Garden Avo & Egg White on Multigrain Bagel FlatGood fit
18 g protein · 350 cal · 40 g carbs · 14 g fat · 2 g fiber
18 g protein · lower fat
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density5.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat36% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density350 kcalflag if density under 4 and 300 kcal or moreok
Sodium680 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Bacon, Egg & Cheese on Artisan CiabattaGood fit
23 g protein · 470 cal · 51 g carbs · 20 g fat · 2 g fiber
23 g protein · lower fat
Show the math
Protein23 gstrong at 30 g or morebelow 30 g
Protein density4.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat38.3% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density470 kcalflag if density under 4 and 300 kcal or moreok
Sodium830 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Chipotle Chicken, Egg & Avo on CiabattaGood fit
26 g protein · 600 cal · 55 g carbs · 31 g fat · 4 g fiber
26 g protein · lower fat
Show the math
Protein26 gstrong at 30 g or morebelow 30 g
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat46.5% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density600 kcalflag if density under 4 and 300 kcal or moreok
Sodium1090 mginformational over 1200 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Market Bowl - Sesame Ginger Chicken - WholeGood fit
38 g protein · 930 cal · 95 g carbs · 44 g fat · 11 g fiber
watch: 3200 mg sodium
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42.6% of caloriesflag over 50% or friedok
Fiber11 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density930 kcalflag if density under 4 and 300 kcal or moreok
Sodium3200 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Market Bowl - Sesame Ginger Chicken - HalfGood fit
19 g protein · 470 cal · 47 g carbs · 22 g fat · 5 g fiber
watch: 1600 mg sodium
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42.1% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density470 kcalflag if density under 4 and 300 kcal or moreok
Sodium1600 mginformational over 1200 mgshown; does not change the tier

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Green Goddess Cobb Salad with Chicken - WholeLower fit
40 g protein · 580 cal · 30 g carbs · 34 g fat · 7 g fiber
watch: higher fat (52.8% of calories), 1980 mg sodium
Show the math
Protein40 gstrong at 30 g or morestrong
Protein density6.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.8% of caloriesflag over 50% or friedflagged
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density580 kcalflag if density under 4 and 300 kcal or moreok
Sodium1980 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Green Goddess Cobb Salad with Chicken - HalfLower fit
20 g protein · 290 cal · 15 g carbs · 17 g fat · 4 g fiber
watch: higher fat (52.8% of calories)
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density6.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.8% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density290 kcalflag if density under 4 and 300 kcal or moreok
Sodium990 mginformational over 1200 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Asian Sesame Chicken Salad - HalfLower fit
15 g protein · 260 cal · 17 g carbs · 15 g fat · 3 g fiber
watch: higher fat (51.9% of calories)
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat51.9% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density260 kcalflag if density under 4 and 300 kcal or moreok
Sodium950 mginformational over 1200 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Five Cheese & Bacon FrittataLower fit
17 g protein · 300 cal · 9 g carbs · 22 g fat · 0 g fiber
watch: higher fat (66% of calories)
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat66% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density300 kcalflag if density under 4 and 300 kcal or moreok
Sodium1120 mginformational over 1200 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Asian Sesame Chicken Salad - WholeLower fit
29 g protein · 530 cal · 35 g carbs · 31 g fat · 6 g fiber
watch: higher fat (52.6% of calories), 1900 mg sodium
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.6% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density530 kcalflag if density under 4 and 300 kcal or moreok
Sodium1900 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Broccoli Cheddar FrittataLower fit
15 g protein · 280 cal · 11 g carbs · 19 g fat · 1 g fiber
watch: higher fat (61.1% of calories)
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat61.1% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium1090 mginformational over 1200 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Caesar Salad with Chicken - HalfLower fit
18 g protein · 340 cal · 14 g carbs · 23 g fat · 2 g fiber
watch: higher fat (60.9% of calories), 1310 mg sodium
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat60.9% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density340 kcalflag if density under 4 and 300 kcal or moreok
Sodium1310 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Caesar Salad with Chicken - WholeLower fit
35 g protein · 670 cal · 27 g carbs · 47 g fat · 4 g fiber
watch: higher fat (63.1% of calories), 2620 mg sodium
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat63.1% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density670 kcalflag if density under 4 and 300 kcal or moreok
Sodium2620 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Ultimate Garden Steak Salad - WholeLower fit
33 g protein · 800 cal · 53 g carbs · 52 g fat · 7 g fiber
watch: higher fat (58.5% of calories), 1690 mg sodium
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat58.5% of caloriesflag over 50% or friedflagged
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density800 kcalflag if density under 4 and 300 kcal or moreok
Sodium1690 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Fuji Apple Chicken Salad - HalfLower fit
14 g protein · 350 cal · 24 g carbs · 22 g fat · 3 g fiber
watch: higher fat (56.6% of calories)
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56.6% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density350 kcalflag if density under 4 and 300 kcal or moreok
Sodium890 mginformational over 1200 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Ultimate Garden Steak Salad - HalfLower fit
16 g protein · 400 cal · 26 g carbs · 26 g fat · 4 g fiber
watch: higher fat (58.5% of calories)
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat58.5% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density400 kcalflag if density under 4 and 300 kcal or moreok
Sodium840 mginformational over 1200 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Market Bowl - Carnitas Elote - WholeLower fit
44 g protein · 1100 cal · 86 g carbs · 63 g fat · 11 g fiber
watch: higher fat (51.5% of calories), 2650 mg sodium
Show the math
Protein44 gstrong at 30 g or morestrong
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat51.5% of caloriesflag over 50% or friedflagged
Fiber11 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1100 kcalflag if density under 4 and 300 kcal or moreok
Sodium2650 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Market Bowl - Carnitas Elote - HalfLower fit
22 g protein · 550 cal · 43 g carbs · 32 g fat · 6 g fiber
watch: higher fat (52.4% of calories), 1320 mg sodium
Show the math
Protein22 gstrong at 30 g or morebelow 30 g
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.4% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density550 kcalflag if density under 4 and 300 kcal or moreok
Sodium1320 mginformational over 1200 mgshown; does not change the tier

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Greek Salad with Chicken - WholeLower fit
30 g protein · 760 cal · 22 g carbs · 62 g fat · 5 g fiber
watch: higher fat (73.4% of calories), energy-dense, low protein, 2630 mg sodium
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat73.4% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density760 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2630 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Greek Salad with Chicken - HalfLower fit
15 g protein · 380 cal · 11 g carbs · 31 g fat · 3 g fiber
watch: higher fat (73.4% of calories), energy-dense, low protein, 1320 mg sodium
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat73.4% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density380 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1320 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Fuji Apple Chicken Salad - WholeLower fit
28 g protein · 710 cal · 49 g carbs · 44 g fat · 5 g fiber
watch: higher fat (55.8% of calories), energy-dense, low protein, 1770 mg sodium
Show the math
Protein28 gstrong at 30 g or morebelow 30 g
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat55.8% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density710 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1770 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Southwest Chicken Ranch Salad - HalfLower fit
15 g protein · 400 cal · 20 g carbs · 30 g fat · 5 g fiber
watch: higher fat (67.5% of calories), energy-dense, low protein
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat67.5% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density400 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1040 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Southwest Chicken Ranch Salad - WholeLower fit
30 g protein · 810 cal · 40 g carbs · 59 g fat · 10 g fiber
watch: higher fat (65.6% of calories), energy-dense, low protein, 2080 mg sodium
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density3.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat65.6% of caloriesflag over 50% or friedflagged
Fiber10 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density810 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2080 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Bacon Mac & Cheese - BowlLower fit
36 g protein · 1050 cal · 68 g carbs · 71 g fat · 0 g fiber
watch: higher fat (60.9% of calories), energy-dense, low protein, 2620 mg sodium
Show the math
Protein36 gstrong at 30 g or morestrong
Protein density3.4 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat60.9% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1050 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2620 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Bistro French Onion Soup - BowlLower fit
10 g protein · 300 cal · 33 g carbs · 14 g fat · 1 g fiber
watch: energy-dense, low protein, 1820 mg sodium
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat42% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density300 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1820 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Mac & Cheese - BowlLower fit
32 g protein · 980 cal · 68 g carbs · 64 g fat · 0 g fiber
watch: higher fat (58.8% of calories), energy-dense, low protein, 2300 mg sodium
Show the math
Protein32 gstrong at 30 g or morestrong
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat58.8% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density980 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2300 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Mac & Cheese - CupLower fit
16 g protein · 490 cal · 34 g carbs · 32 g fat · 0 g fiber
watch: higher fat (58.8% of calories), energy-dense, low protein
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat58.8% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density490 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1150 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Sourdough Bread Bowl (bread only)Lower fit
21 g protein · 650 cal · 136 g carbs · 2.5 g fat · 5 g fiber
watch: energy-dense, low protein, 1340 mg sodium
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density3.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat3.5% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density650 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1340 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Ranch Parm BLT Salad - WholeLower fit
23 g protein · 750 cal · 28 g carbs · 62 g fat · 4 g fiber
watch: higher fat (74.4% of calories), energy-dense, low protein, 1900 mg sodium
Show the math
Protein23 gstrong at 30 g or morebelow 30 g
Protein density3.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat74.4% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density750 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1900 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Cream of Chicken & Wild Rice Soup - BowlLower fit
9 g protein · 300 cal · 29 g carbs · 16 g fat · 3 g fiber
watch: energy-dense, low protein, 1400 mg sodium
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat48% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density300 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1400 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Cream of Chicken & Wild Rice Soup - CupLower fit
6 g protein · 200 cal · 19 g carbs · 11 g fat · 2 g fiber
6 g protein · lower fat
Show the math
Protein6 gstrong at 30 g or morebelow 30 g
Protein density3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat49.5% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density200 kcalflag if density under 4 and 300 kcal or moreok
Sodium930 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Cinnamon Crunch BagelLower fit
13 g protein · 430 cal · 78 g carbs · 7 g fat · 3 g fiber
watch: energy-dense, low protein
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat14.7% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density430 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium460 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Broccoli Cheddar Soup - BowlLower fit
12 g protein · 420 cal · 25 g carbs · 31 g fat · 1 g fiber
watch: higher fat (66.4% of calories), energy-dense, low protein, 1520 mg sodium
Show the math
Protein12 gstrong at 30 g or morebelow 30 g
Protein density2.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat66.4% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density420 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1520 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Broccoli Cheddar Soup - CupLower fit
8 g protein · 280 cal · 17 g carbs · 20 g fat · 1 g fiber
watch: higher fat (64.3% of calories)
Show the math
Protein8 gstrong at 30 g or morebelow 30 g
Protein density2.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat64.3% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium1010 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Steel Cut Oatmeal with Strawberries, Pecans & Cinnamon CrunchLower fit
8 g protein · 330 cal · 51 g carbs · 13 g fat · 7 g fiber
watch: energy-dense, low protein
Show the math
Protein8 gstrong at 30 g or morebelow 30 g
Protein density2.4 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat35.5% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density330 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium170 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Farmhouse Crunch Salad - WholeLower fit
18 g protein · 790 cal · 49 g carbs · 61 g fat · 11 g fiber
watch: higher fat (69.5% of calories), energy-dense, low protein
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density2.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat69.5% of caloriesflag over 50% or friedflagged
Fiber11 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density790 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1190 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Mexican Style Street Corn Chowder - BowlLower fit
7 g protein · 340 cal · 42 g carbs · 18 g fat · 4 g fiber
watch: energy-dense, low protein, 1340 mg sodium
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density2.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat47.6% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density340 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1340 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Market Bowl - All-In Veggie - HalfLower fit
7 g protein · 450 cal · 50 g carbs · 24 g fat · 5 g fiber
watch: energy-dense, low protein
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density1.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat48% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density450 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium850 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Market Bowl - All-In Veggie - WholeLower fit
14 g protein · 910 cal · 101 g carbs · 49 g fat · 10 g fiber
watch: energy-dense, low protein, 1700 mg sodium
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density1.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat48.5% of caloriesflag over 50% or friedok
Fiber10 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density910 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1700 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Greek Salad - WholeLower fit
8 g protein · 630 cal · 17 g carbs · 59 g fat · 5 g fiber
watch: higher fat (84.3% of calories), energy-dense, low protein, 1400 mg sodium
Show the math
Protein8 gstrong at 30 g or morebelow 30 g
Protein density1.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat84.3% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density630 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1400 mginformational over 1200 mgshown; does not change the tier

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Vegetarian Creamy Tomato Soup - BowlLower fit
4 g protein · 340 cal · 30 g carbs · 23 g fat · 1 g fiber
watch: higher fat (60.9% of calories), energy-dense, low protein
Show the math
Protein4 gstrong at 30 g or morebelow 30 g
Protein density1.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat60.9% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density340 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1110 mginformational over 1200 mgok

Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Best proteins to build around

GLP-1 fit is Nishi's score, not the restaurant's. How we score.

Numbers are for one published serving as Panera lists it: a whole salad, half salad, whole bowl, half bowl, soup bowl (about 1.5 cups) or cup, or one sandwich. Panera does not publish gram weights for salads, bowls, or soups, so app portion_grams is null for those. Tap "Show the math" on any pick to see exactly how its rating was calculated.

Egg WhitesGood fit
6 g protein · 30 cal · 0 g fat · 100 mg sodium
6 g protein · lots of protein for the calories · lower fat
Show the math
Protein6 gstrong at 25 g or morebelow 25 g
Protein density20 g per 100 kcalstrong at 10+, weak under 6strong
Fat0% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density30 kcalflag if density under 6 and 300 kcal or moreok
Sodium100 mginformational over 800 mgok

Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.

Scrambled EggLower fit
8 g protein · 90 cal · 7 g fat · 90 mg sodium
watch: higher fat (70% of calories)
Show the math
Protein8 gstrong at 25 g or morebelow 25 g
Protein density8.9 g per 100 kcalstrong at 10+, weak under 6moderate
Fat70% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density90 kcalflag if density under 6 and 300 kcal or moreok
Sodium90 mginformational over 800 mgok

Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.

Five Cheese & Bacon FrittataLower fit
17 g protein · 300 cal · 22 g fat · 1120 mg sodium
watch: higher fat (66% of calories), energy-dense, low protein, 1120 mg sodium
Show the math
Protein17 gstrong at 25 g or morebelow 25 g
Protein density5.7 g per 100 kcalstrong at 10+, weak under 6low density
Fat66% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density300 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium1120 mginformational over 800 mgshown; does not change the tier

Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Broccoli Cheddar FrittataLower fit
15 g protein · 280 cal · 19 g fat · 1090 mg sodium
watch: higher fat (61.1% of calories), 1090 mg sodium
Show the math
Protein15 gstrong at 25 g or morebelow 25 g
Protein density5.4 g per 100 kcalstrong at 10+, weak under 6low density
Fat61.1% of caloriesflag over 37.5% or friedflagged
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density280 kcalflag if density under 6 and 300 kcal or moreok
Sodium1090 mginformational over 800 mgshown; does not change the tier

Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.

Go easy on

Common questions

What's the highest-protein order at Panera on a GLP-1?

The Green Goddess Cobb Salad with Chicken leads at 40 g of protein for 580 calories. The Carnitas Elote Market Bowl is 44 g but runs 1,100 calories, and the Steak & Wake breakfast sandwich is a lean 32 g for 520 calories.

Which Panera soup is easiest on a GLP-1?

The broth-based ones. Homestyle Chicken Noodle is just 180 calories with 14 g of protein for a bowl, and Vegetarian Black Bean is 140 calories with 18 g of fiber. Skip the bread bowl, which adds 650 calories on its own.

How do I keep it lower-carb at Panera breakfast?

Order a crustless frittata instead of a sandwich. The Broccoli Cheddar frittata is 11 g of carbs and 15 g of protein, and the Five Cheese & Bacon is 9 g of carbs and 17 g of protein. A scrambled egg on its own is 90 calories for 8 g of protein.

Should I order a whole or half salad at Panera?

A whole salad is a full meal and a half is a lighter portion or a pairing. A whole Green Goddess Cobb with chicken is 580 calories and 40 g of protein; the half is 290 calories and 20 g. A half salad with a cup of broth-based soup is a solid, protein-forward combo.

What should I go easy on at Panera?

The bread bowl (136 g of carbs), the mac and cheese (64 g of fat), and the bagels and pastries are the carb-heavy traps. Sodium also runs high across the salads and bowls, so keep the dressings light and pass on the saltiest add-ons.

Why you can trust this

  • Where the numbers come from. Panera Bread official US Nutrition Guide (PDF), last verified 2026-07-23. We publish only values the restaurant itself publishes.
  • How each score is calculated. Deterministic rules published in full in our methodology (v1.1), with one published bar for single ingredients and one for whole meals. Every row above lists the exact factors behind its label.
  • What the score does and does not consider. See the limitations. It scores one item, not your whole day, and it is not medical advice.
  • How to challenge or correct it. Tell us if a value is stale or a call looks wrong. Corrections are recorded in the methodology version history.

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