Panera Bread Grilled Chicken & Avo BLT on Country Rustic Sourdough: nutrition and allergens
Panera Bread lists the Grilled Chicken & Avo BLT on Country Rustic Sourdough in 2 sizes, from 470 calories (Half, 1/2 Sandwich) to 940 calories (Whole, 1 Sandwich). The Half has 27 g fat, 33 g carbohydrate, 24 g protein and 870 mg sodium per serving (1/2 Sandwich).
Nutrition facts
| Per serving | Half | Whole |
|---|---|---|
| Serving size | 1/2 Sandwich | 1 Sandwich |
| Calories | 470 | 940 |
| Calories from fat | 250 | 490 |
| Total fat (g) | 27 35% | 55 71% |
| Saturated fat (g) | 8 40% | 16 80% |
| Trans fat (g) | 0 | 0 |
| Cholesterol (mg) | 90 30% | 185 62% |
| Sodium (mg) | 870 38% | 1,750 76% |
| Total carbohydrate (g) | 33 12% | 66 24% |
| Dietary fiber (g) | 3 11% | 7 25% |
| Total sugars (g) | 2 | 4 |
| Protein (g) | 24 48% | 48 96% |
Percentages are the share of the FDA Daily Value for adults and children 4 and over, worked out from Panera Bread’s published amounts (how % Daily Value works). A dash means Panera Bread does not publish that value for this size. Not published for this item: added sugars.
Using the FDA’s rule of thumb that 5% of the Daily Value or less per serving is low and 20% or more is high, the Half size is high in protein (48%), saturated fat (40%), sodium (38%), fat (35%) and cholesterol (30%). Add it up with other items in the Panera Bread nutrition calculator.
Allergens
According to Panera Bread, the Grilled Chicken & Avo BLT on Country Rustic Sourdough contains wheat, milk and egg. It may also contain sesame through shared equipment or preparation.
| Wheat | Contains |
|---|---|
| Tree nuts | Not listed |
| Peanuts | Not listed |
| Milk | Contains |
| Soy | Not listed |
| Egg | Contains |
| Fish | Not listed |
| Crustacean shellfish | Not listed |
| Sesame | May contain |
Allergen information is for the default bread; changing the bread or other customizations may add allergens.
Panera's allergen guide covers its national menu and marks each item as containing or possibly containing wheat (a column that also flags other gluten sources), tree nuts, peanuts, milk, soy, egg, fish/shellfish and sesame. Panera reports fish and crustacean shellfish together in one column without saying which, so an item marked there is listed here under both. Highly refined oils from allergenic sources are not counted, following the FDA. Many products can come into contact with common allergens during production and in the cafe, where equipment is shared, so Panera cannot guarantee any item is allergen-free. Sandwich information assumes the default bread; changing the bread or customizing can add allergens, and online customization does not update allergen information. Menus vary by location, so guests with allergies should ask a cafe manager to check the ingredient listing.
Other items in Sandwiches at Panera Bread
By calories (Half), the Grilled Chicken & Avo BLT on Country Rustic Sourdough ranks 11 of 20 in Panera Bread’s Sandwiches section, from lowest to highest. The table shows the 9 items nearest to it; each item is compared at its first listed size.
| Item | Calories |
|---|---|
| Smokehouse BBQ Chicken on Artisan CiabattaHalf | 410 |
| Turkey & Cheddar on Country Rustic SourdoughHalf | 420 |
| Bacon Turkey Bravo Sandwich on Tomato BasilHalf | 430 |
| Toasted Frontega Chicken on Black Pepper FocacciaHalf | 430 |
| Grilled Chicken & Avo BLT on Country Rustic SourdoughHalf | 470 |
| Spicy Fiesta Chicken on CiabattaHalf | 470 |
| Chipotle Chicken Avo Melt on Black Pepper Focaccia RoundHalf | 500 |
| Chicken Bacon Rancher on Black Pepper FocacciaHalf | 510 |
| Chicken Pesto Ciabatta DipperHalf | 560 |
Nutrition for all 20 items in Sandwiches at Panera Bread
Browse the Panera Bread menu by goal: high-protein items · low-calorie items · low-carb items
Sources
- 1 Panera Bread, Panera Bread Nutrition Guide (US) Covers nutrition and menu · Effective 9/2/2026, Edition 1; Internet Archive copy, October 2026 · Checked 8 Oct 2026
- 2 Panera Bread, Panera Bread Allergen Guide (US) Covers allergens and diet · Valid for 9/2/2026, Edition 1; Internet Archive copy, October 2026 · Checked 8 Oct 2026
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