Low-calorie items at Panera Bread
243 of the 311 items in Panera Bread’s nutrition information are under 500 calories at their first listed size. With at least 15 g of protein, the lightest serving is the Greek Yogurt with Berries, at 250 calories and 15 g of protein; 38 items meet that rule at 500 calories or less.
Calories here are for the standard recipe at the size shown. Sauces, dressings, cheese, drinks and sides ordered with an item add to it, and the smallest size of a drink or side is often far lighter than the medium most people order. 2,000 calories a day is the general figure the FDA uses for the Daily Values on nutrition labels.
Under 500 calories with at least 15 g of protein
Top 15 of 38
Single servings of 500 calories or less with at least 15 g of protein, fewest calories first: the lightest items that are still a meal rather than a side or a sauce.
 Greek Yogurt with Berries1 Parfait | 250 | 15 | 27 | 10 | 80 |
|---|---|---|---|---|---|
 Asian Sesame Chicken SaladHalf, 1/2 Salad | 260 | 15 | 17 | 15 | 950 |
 Broccoli Cheddar Frittata1 Crustless Frittata | 280 | 15 | 11 | 19 | 1,090 |
 Green Goddess Cobb Salad with ChickenHalf, 1/2 Salad | 290 | 20 | 15 | 17 | 990 |
 Five Cheese & Bacon Frittata1 Crustless Frittata | 300 | 17 | 9 | 22 | 1,120 |
 Caesar with Chicken SaladHalf, 1/2 Salad | 340 | 18 | 14 | 23 | 1,310 |
 Cranberry Walnut Chicken Salad on Country RusticHalf, 1/2 Sandwich | 350 | 16 | 34 | 16 | 490 |
 Three Cheese Lasagna SoupBowl, 1 Bowl | 360 | 19 | 33 | 17 | 1,460 |
 Asiago Everything Bagel1 Bagel | 370 | 15 | 55 | 9 | 800 |
 Toasted Caprese FocacciaHalf, 1/2 sandwich | 370 | 15 | 48 | 13 | 740 |
 Greek Salad with ChickenHalf, 1/2 Salad | 380 | 15 | 11 | 31 | 1,320 |
| Harvest Medley Chicken Salad - No PecansHalf, 1/2 Salad | 390 | 16 | 40 | 18 | 1,050 |
 Grilled Cheese on Classic White LoafHalf, 1/2 Sandwich | 400 | 16 | 37 | 21 | 1,270 |
| Ultimate Garden Steak SaladHalf, 1/2 Salad | 400 | 16 | 26 | 26 | 840 |
 Southwest Chicken Ranch SaladHalf, 1/2 Salad | 400 | 15 | 20 | 30 | 1,040 |
Under 300 calories with at least 5 g of protein
Top 10 of 35
Single servings under 300 calories with at least 5 g of protein, fewest calories first; drinks, sauces and plain add-ons with less protein are left out.
| Egg Whites1 Portion | 30 | 6 | 1 | 0 | 100 |
|---|---|---|---|---|---|
| Scrambled Egg1 egg | 90 | 8 | 1 | 7 | 90 |
| Kids Organic White Milk8 fl oz (237 mL) | 110 | 8 | 13 | 2.5 | 130 |
 Homestyle Chicken Noodle SoupCup, 1 cup | 120 | 10 | 14 | 3 | 1,050 |
 Caffe Latte16 fl oz, 16 fl oz (473mL) | 130 | 8 | 12 | 5 | 110 |
 Cappuccino16 fl oz, 16 fl oz (473mL) | 130 | 8 | 12 | 5 | 110 |
| Hard Boiled Eggs1 Container | 150 | 13 | 1 | 11 | 125 |
| Kids Organic Chocolate Milk8 fl oz (237 mL) | 150 | 8 | 23 | 2.5 | 180 |
 Iced Caffe Latte20 fl oz, 20 fl oz (591 mL) | 160 | 10 | 15 | 6 | 135 |
| Whole Grain Lahvash1 Lahvash | 170 | 12 | 25 | 4 | 310 |
Values are per serving for the size shown, as Panera Bread publishes them; select a column to sort. Each item appears once, at its size that ranks highest. Catering and party sizes, multi-packs, orders of 12 or more pieces, values given per piece and near-zero items such as salt and water are left out. Each item’s page has every size, the full nutrition facts and allergens.
Lowest in calories in each menu section
| Section | Item | Calories |
|---|---|---|
| Bagels & Spreads | Plain Cream Cheese Spread8 oz tub | 80 |
| Breakfast | Egg Whites | 30 |
| Sandwiches | Mediterranean Veggie on Tomato BasilHalf | 260 |
| Salads & Stuffers | Asian Sesame Chicken Salad (No Nuts)Half | 220 |
| Market Bowls | Sesame Ginger Chicken Market Bowl - No AlmondsHalf | 420 |
| Soups & Mac | Homestyle Chicken Noodle SoupCup | 120 |
| Kids | Kids Ham & American Cheese on Classic White Loaf | 640 |
| Sides | Pickle Spear | 5 |
| Breads | Whole Grain Lahvash | 170 |
| Pastries & Sweets | Asiago Croissant Twists1 twist | 100 |
| Coffee & Espresso | Cafe Blend Light Roast Coffee16 fl oz | 5 |
| Tea, Lemonade, Refreshers & Smoothies | Unsweetened Iced TeaDrive-thru 20 fl oz with ice | 5 |
| Fountain & Bottled Drinks | Diet Mountain DewDrive-thru 30 fl oz with ice | 5 |
| Drink Add-ins & Sweeteners | Additional Shot of Espresso | 5 |
| Dressings, Sauces & Spreads | Apple Cider Vinegar BBQ SauceSandwich portion | 20 |
| Grab N Go | Hard Boiled Eggs | 150 |
What sauces and dressings add
The Dressings, Sauces & Spreads section of the Panera Bread menu lists 33 servings from 20 to 440 calories each. The figures above are for each item as Panera Bread serves it as standard; a sauce or dressing ordered on the side is not included, so add it from the Dressings, Sauces & Spreads table or in the Panera Bread nutrition calculator.
Questions
What is the lowest-calorie meal at Panera Bread?
Counting only servings with at least 15 g of protein, so that sides, sauces and drinks are left out, it is the Greek Yogurt with Berries at 250 calories, according to Panera Bread’s nutrition information.
How many Panera Bread items are under 500 calories?
243 of 311 at their first listed size, and 167 are under 300. Each menu section page has a calorie filter.
More from the Panera Bread menu
Full menuLow-calorie items at other chains: McDonald’s, Starbucks, Chick-fil-A, Taco Bell, Dunkin', Wendy's, Chipotle, Burger King, Domino's, Subway, Panda Express, Popeyes, Sonic, Pizza Hut, Dairy Queen, KFC, Whataburger, Arby's, Jack in the Box, Culver's.
Across all chains: Low-calorie fast food with protein (24 chains).
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
- 3 Panera Bread, Allergen and Nutrition Information Covers allergens and nutrition · Effective 9/2/2026; Internet Archive copy, October 2026 · Checked 8 Oct 2026
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