The Panera Bread guide
Panera Bread is a US bakery cafe chain known for bagels, sandwiches, soups and salads. Our Panera page covers bagels, a soup, mac and cheese, a sandwich and two cookies. Every figure in this guide comes from Panera's official nutrition guide PDF effective November 4, 2026, linked in the sources box above with the date we last checked it.
Each bagel value is for one bagel on its own, without cream cheese or any other spread. Spreads, sandwiches made on bagels and drinks all add to the total, so this guide explains how to build from the plain bagel numbers to a real breakfast.
How the Panera Bread nutrition calculator works
The Panera Bread calculator runs in four steps. First you choose a goal, such as maintaining weight, eating lighter, gaining or prioritizing protein, and the meal type you are planning. The tool turns that choice into a meal budget so the totals you see at the end are compared with a number that actually means something for your day. Second, you build the order by picking menu items or by using the step-by-step build a you pick 2 builder. Third, you review every line, change quantities and remove anything you do not want. Fourth, you press Calculate to see calories, protein, carbs, fat and sodium for the whole meal.
Results only appear after you press Calculate. That is deliberate: totals that jump around while you are still choosing make it harder to think about the order, and a single result screen is easier to compare with your budget. If you change anything after calculating, press Calculate again to refresh the totals.
Everything happens in your browser. The calculator does not ask for an account, does not save your order to our servers and does not need your weight or age unless you choose to use the separate calorie planner to set a daily target.
Lowest-calorie, highest-protein and lowest-sodium Panera Bread picks
These lists are calculated directly from the calculator data, so they update when the menu data updates. They are a starting point for comparison, not a recommendation that any single item suits your diet.
Lowest calories: Homestyle Chicken Noodle Soup - Bowl (180 calories), Asian Sesame Chicken - Half (260 calories), Plain Bagel (280 calories), Blueberry Bagel (290 calories), Everything Bagel (300 calories). Low-calorie items are often drinks, sides or smaller portions, so check that the pick actually works as the meal you want.
Most protein: Bacon Turkey Bravo Sandwich on Tomato Basil (Whole) (47 g), Caesar with Chicken Salad - Whole (35 g), Greek Salad with Chicken - Whole (30 g), Fuji Apple Chicken Salad - Whole (28 g), Harvest Medley Chicken Salad - Half (17 g). The items with the most protein are often the larger items too, so compare them with the protein per calorie list below.
Most protein per 100 calories: Homestyle Chicken Noodle Soup - Bowl (7.8 g per 100 calories), Asian Sesame Chicken - Half (5.8 g per 100 calories), Bacon Turkey Bravo Sandwich on Tomato Basil (Whole) (5.5 g per 100 calories), Caesar with Chicken Salad - Whole (5.2 g per 100 calories), Asiago Cheese Bagel (4.0 g per 100 calories).
Lowest sodium: Chocolate Chipper Cookie (330 mg), Cinnamon Crunch Bagel (460 mg), Blueberry Bagel (570 mg), Plain Bagel (590 mg), Asiago Cheese Bagel (660 mg). Sodium adds up fast at restaurants, and the general daily value used on US nutrition labels is 2,300 mg.
Building a custom Panera Bread You Pick 2 step by step
The build a you pick 2 flow follows the order you would use at the counter. It has 2 steps: First half salad or cup of soup (required), Second half salad or cup of soup (required). Steps that allow several choices let you stack options, and steps with portions let you choose light, regular or extra.
First half salad or cup of soup: Asian Sesame Chicken - Half 260 calories, Caesar with Chicken Salad - Half 340 calories, Fuji Apple Chicken Salad - Half 350 calories, Greek Salad - Half 310 calories, Greek Salad with Chicken - Half 380 calories, Broccoli Cheddar - Cup 280 calories, Homestyle Chicken Noodle Soup - Cup 120 calories.
Second half salad or cup of soup: Asian Sesame Chicken - Half 260 calories, Caesar with Chicken Salad - Half 340 calories, Fuji Apple Chicken Salad - Half 350 calories, Greek Salad - Half 310 calories, Greek Salad with Chicken - Half 380 calories, Broccoli Cheddar - Cup 280 calories, Homestyle Chicken Noodle Soup - Cup 120 calories.
Regular portions use the Panera nutrition guide, Nov 2026 (PDF) figures. Light and extra portions are scaled estimates, because restaurants do not publish separate nutrition for them, and the calculator labels any build that uses them as an Estimate.
Example Panera Bread meals and their totals
These quick-start orders appear in the calculator and on the Panera Bread pages, and they all come from the same shared data, so the totals match wherever you see them. Load one in the calculator and change it to fit your goal.
Chicken noodle soup & bagel: Homestyle Chicken Noodle Soup - Bowl plus Plain Bagel. Total 460 calories, 21 g protein, 80 g carbs, 6 g fat and 2160 mg sodium.
Chicken Caesar salad: Caesar with Chicken Salad - Whole. Total 670 calories, 35 g protein, 27 g carbs, 47 g fat and 2620 mg sodium.
Mac & cheese and cookie: Mac & Cheese (Cup) plus Chocolate Chipper Cookie. Total 880 calories, 20 g protein, 86 g carbs, 50 g fat and 1480 mg sodium.
Broccoli cheddar soup: Broccoli Cheddar - Bowl. Total 420 calories, 12 g protein, 25 g carbs, 31 g fat and 1520 mg sodium.
Panera Bread sauces and extras
Sauces, dressings, cheese and extras are where restaurant meals quietly gain calories and sodium. The calculator lets you add these to any order. They are labeled Estimate until each one is checked against Panera Bread's current official guide, and their prices show as Varies.
Side of baguette: about 180 calories and 390 mg sodium. Side of apple: about 80 calories and 0 mg sodium. Side of potato chips: about 150 calories and 160 mg sodium.
Where the Panera Bread numbers come from
Nutrition figures in this calculator come from Panera nutrition guide (PDF, effective Nov. 4, 2026), published by the chain. They were last checked on November 6, 2026. The source link is shown above the calculator so you can compare any number yourself.
Menu prices vary by location, so the calculator shows Varies wherever we could not confirm a price for a specific restaurant. Check your local Panera Bread ordering page for the current price.
If you see a number that no longer matches Panera Bread's current information, email be@well.now with the item and a link to the source. Our editorial policy explains how corrections are reviewed and dated.
Tips for using the Panera Bread calculator well
A few habits make the totals more useful and closer to what you actually eat.
- Set your goal first so the result compares with a real budget
- Add drinks, sides and sauces, not just the main item
- Use quantity for shared items instead of guessing halves
- Compare two versions of an order before you visit
- Check the source date when a menu has recently changed
- Treat light and extra portions as estimates
The verified Panera bagels
The five bagels on our page range from 280 to 430 calories. The Plain Bagel is about 280 calories, 7 grams of protein, 59 grams of carbs, 1 gram of fat and 590 milligrams of sodium. The Blueberry Bagel is about 290 calories, with 10 grams of protein, 60 grams of carbs, 1.5 grams of fat and 570 milligrams of sodium.
- Plain: 280 cal, 590 mg sodium
- Blueberry: 290 cal, 570 mg sodium
- Everything: 300 cal, 720 mg sodium
- Asiago Cheese: 350 cal, 14 g protein
- Cinnamon Crunch: 430 cal, 78 g carbs
The Asiago Cheese Bagel is about 350 calories, 14 grams of protein, 55 grams of carbs, 9 grams of fat and 660 milligrams of sodium. The Everything Bagel is about 300 calories, 8 grams of protein, 61 grams of carbs, 2.5 grams of fat and 720 milligrams of sodium. The Cinnamon Crunch Bagel is about 430 calories, 13 grams of protein, 78 grams of carbs, 7 grams of fat and 460 milligrams of sodium.
What the numbers tell you
The Plain, Blueberry and Everything bagels sit close together at 280 to 300 calories, so the choice comes down to the other numbers. The Everything Bagel has the most sodium at 720 milligrams. The Cinnamon Crunch has the least sodium at 460 milligrams but the most calories and carbs, thanks to its sweet topping.
The Asiago Cheese Bagel has the fewest carbs at 55 grams and the most protein at 14 grams, because some of its energy comes from cheese. If you are watching carbs, it is the pick among these five. If you are watching fat, the Plain and Blueberry bagels are the leanest at 1 to 1.5 grams. For lunch, the whole Bacon Turkey Bravo is about 860 calories with 47 grams of protein and 2,430 milligrams of sodium, while a bowl of Creamy Tomato Soup is about 340 calories.
Building a Panera breakfast
A bagel alone is a fairly light, carb-heavy breakfast with modest protein. Most people add a spread, and that can change the totals a lot. Check Panera's official guide for the exact spread you plan to use rather than guessing, since cream cheese flavors differ.
- Start with the bagel number
- Add your exact spread from the official guide
- Count drinks, especially sweetened ones
- Add a protein item if you want a fuller meal
To raise protein, pair a bagel with a higher protein item from Panera's menu and check its official values in the same guide. A drink with milk and syrup can add as many calories as the bagel itself, so count your coffee too.
Sodium in bagels
Bread carries more sodium than many people expect. One Everything Bagel has 720 milligrams, about a third of the daily guideline, before any spread. General US dietary guidance suggests keeping sodium under 2,300 milligrams a day for most adults. The Cinnamon Crunch and Blueberry bagels are lower at 460 and 570 milligrams.
Bagels for two people or the office
If you are picking up a dozen for a group, the per bagel numbers still apply to each person. Half a bagel is roughly 140 to 215 calories across these five, which is a handy way to share a sweet one and a savory one.
Panera Bread prices: why most items show Varies
Panera Bread does not publish one national US price list, and prices differ from one location to the next. Rent, wages, local taxes and regional promotions all play a part, and delivery apps often charge more than ordering direct. Any site listing exact Panera Bread prices for the whole country is rounding, guessing or reporting a single store without saying so.
To see what you will actually pay, open the Panera app or website, pick your nearest location and browse the menu. Prices for that store appear before checkout. If you want to help other diners, share the price you paid on our community page with the date, so readers can see real, dated prices from real locations.
Using the calculator with Panera Bread
Open our nutrition calculator with Panera Bread selected, add each item you plan to order, then press Calculate meal. You will see total calories, protein, carbs, fat and sodium for the whole order, and the totals update as you add or remove items. Add two bagels if you are planning a bigger breakfast or a shared order.
For a daily target, use the calorie budget planner first, then compare your Panera Bread meal against it. A meal that uses half of a day's sodium or calories is not off limits, but it helps to know before you order so you can plan the rest of the day around it.
How we check Panera Bread nutrition facts
Every Panera number on this page comes from Panera's official nutrition guide PDF effective November 4, 2026. We copy the values for each standard item, note the serving size, and record the date we last checked them in the sources box above. When a newer guide appears, we compare the new figures with ours and update both the numbers and the date.
We do not estimate items that have not been published, and we do not blend figures from several places. If an item is missing from our page, it is because we have not yet confirmed it. Restaurants prepare food by hand, so a real portion can differ a little from the published standard.
Allergies and special diets at Panera Bread
Calories and macros are only part of the picture. If you have a food allergy, intolerance or medical diet, use Panera Bread's official allergen and ingredient information and speak with staff when you order. Shared kitchens mean cross contact is possible. Our pages are a planning tool, not medical or dietary advice, and a registered dietitian can help with personal targets.
Frequently asked questions
Is the Panera Bread nutrition calculator free?
Yes. The Panera Bread calculator is free, needs no account and runs in your browser.
How accurate are the Panera Bread calculator totals?
Totals add up the sourced values for standard recipes. Restaurant preparation varies, and custom portions are estimates, so treat results as a close guide rather than an exact measurement.
Why does the Panera Bread calculator show Varies for prices?
Panera Bread prices differ by US location. We only show a price when we confirmed it on an official menu for a named restaurant.
How many calories are in a Panera Plain Bagel?
About 280 calories for one bagel without spread, per Panera's official nutrition guide.
Which Panera bagel has the fewest carbs?
Of the five on our page, the Asiago Cheese Bagel at about 55 grams of carbs.
Which Panera bagel has the most sodium?
The Everything Bagel at about 720 milligrams.
Do these numbers include cream cheese?
No. They are for one bagel on its own. Check Panera's official guide for the spread you choose.
The takeaway
Most Panera bagels on our page are 280 to 350 calories, with the Cinnamon Crunch higher at 430, so compare protein, carbs and sodium too. Count your spread and drink, and check your local price in the Panera app.