Bakery & Cafe guide
Panera Nutrition Calculator
Build your Panera meal and see calories, protein, carbs, fat, and sodium instantly. Free Panera nutrition calculator with bread bowl, salads, soups, sandwiches, and flatbreads.
Bakery-cafe builds - the bread math made visible.
About Panera nutrition
Panera is a bakery-cafe chain: breads, sandwiches, soups and pastries, each listed with per-item counts.
Smart ordering tips
- Where the menu carries the half-sandwich with soup, build it against the full combo above
- Compare the bread options for your sandwich in the builder
- Pastries are listed with their counts - add one to your build to see the new total
- Build the same sandwich with two different spreads to compare the totals
How this calculator works
Each menu item stores its calories, protein, carbs, fat, fiber, and sodium per serving. As you add items, the tray totals update in real time. When you click "Save to diary," the full meal is added to today's lunch entry in your food diary, where you can adjust portion sizes, copy to other days, and see weekly trends. Works without an account. Sign up for the full experience.
Frequently asked questions
The sourdough bread bowl itself adds ~660 cal and 1,380 mg sodium on top of any soup. A Broccoli Cheddar Bread Bowl totals 1,130 cal.
The Ten Vegetable Soup (90 cal), Mediterranean Veggie Sandwich (470 cal), Half Green Goddess Salad (290 cal), and Avocado Egg White Sandwich (350 cal) are all reasonable choices. Build-your-own half salad + cup of soup is a classic light combo.
Most Panera sandwiches contain 1,100–2,300 mg sodium - the Bacon Turkey Bravo has 2,270 mg, essentially the full daily limit.
The Mediterranean grain bowls are among the better picks - 470–550 cal, 17–32 g protein, 8–9 g fiber. The Famous Bowl equivalents don't exist at Panera, but watch the bread bowl: it nearly doubles the calories of any soup.
The vegan version is 470 cal and 17 g protein. To make any Panera item fully vegan, ask for no cheese and no aioli; the staff is trained to handle this.