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Panera: high-protein, low-calorie picks

Here are the 499 Panera items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Panera publishes (see the source).

353 items are 400 calories or less. 46 have 30 g of protein or more. The most protein at 400 calories or less is Green Goddess Cobb Salad with Chicken - Half (20 g).

Most protein, 400 calories or less

Panera: most protein at 400 calories or less
ItemCalProteinCarbsFat
Green Goddess Cobb Salad with Chicken - Half1/2 Salad290201517
Three Cheese Lasagna Soup - Bowl1 Bowl360193317
Caesar with Chicken Salad - Half1/2 Salad340181423
Frittata - Five Cheese & Bacon1 Crustless Frittata30017922
Cranberry Walnut Chicken Salad on Country Rustic - Half1/2 Sandwich350163416
Harvest Medley Chicken Salad - Half - No Pecans1/2 Salad390164018
Grilled Cheese on Classic White Loaf - Half1/2 Sandwich400163721
Ultimate Garden Steak Salad - Half1/2 Salad400162626
Greek Yogurt with Berries1 Parfait250152710
Asian Sesame Chicken - Half1/2 Salad260151715

Most protein, 400 to 600 calories

Panera: most protein between 400 and 600 calories
ItemCalProteinCarbsFat
Green Goddess Cobb Salad with Chicken - Whole1 Salad580403034
Green Goddess Chicken Wrap1 Wrap460324618
Turkey & Cheddar Wrap1 wrap460323822
Chicken Caesar Wrap1 Wrap480324122
Steak & Wake on Ciabatta1 Sandwich520325320
Frontega Chicken Wrap1 Wrap450303722
Chicken Pesto Ciabatta Dipper - Half1/2 Sandwich + Dipper560306121
Asian Sesame Chicken - Whole1 Salad530293531
Salad Stuffer - Green Goddess Cobb with Chicken1 Stuffer600296126
Bacon Double Take on Black Pepper Focaccia1 Sandwich550284329

Most protein for the calories

Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.

Panera: protein per 100 calories
ItemCalProteinPer 100 cal
Green Goddess Chicken Wrap1 Wrap460327.0
Turkey & Cheddar Wrap1 wrap460327.0
Green Goddess Cobb Salad with Chicken - Whole1 Salad580406.9
Chicken Caesar Wrap1 Wrap480326.7
Frontega Chicken Wrap1 Wrap450306.7
Kids Turkey & American Cheese on Classic White Loaf - Whole1 Sandwich640406.2
Asiago Bagel Stack Sandwich - Spicy Steak1 Sandwich630396.2
Steak & Wake on Ciabatta1 Sandwich520326.2
Greek Yogurt with Berries1 Parfait250156.0
Kids Ham & American Cheese on Classic White Loaf - Whole1 Sandwich640385.9

High-protein breakfast

Panera: high-protein breakfast items, 600 calories or less
ItemCalProteinCarbsFat
Asiago Everything Bagel Stack Sandwich - Wake-Up BLT1 Sandwich570275924
Chipotle Chicken, Egg & Avo on Artisan Ciabatta1 Sandwich600265531
Ham, Egg & Cheese on Ciabatta1 Sandwich460255117
Bacon, Egg & Cheese on Artisan Ciabatta1 Sandwich470235120
Bacon, Egg & Cheese on Croissant1 Sandwich480223329
Ham Croissant Benny1 Sandwich430213424
Egg & Cheese on Artisan Ciabatta1 Sandwich430205116
Egg & Cheese on Croissant1 Sandwich440193325

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Questions

What item under 1,000 calories has the most protein at Panera?

Spicy Fiesta Chicken on Ciabatta - Whole (1 Sandwich): 51 g protein, 940 calories, going by the chain's published nutrition.

What is a high-protein, low-calorie option at Panera?

At 400 calories or less, the most protein comes from Green Goddess Cobb Salad with Chicken - Half (1/2 Salad): 20 g protein, 290 calories; Three Cheese Lasagna Soup - Bowl (1 Bowl): 19 g protein, 360 calories; Caesar with Chicken Salad - Half (1/2 Salad): 18 g protein, 340 calories.

What is a high-protein breakfast at Panera?

Asiago Everything Bagel Stack Sandwich - Wake-Up BLT (1 Sandwich): 27 g protein, 570 calories; Chipotle Chicken, Egg & Avo on Artisan Ciabatta (1 Sandwich): 26 g protein, 600 calories; Ham, Egg & Cheese on Ciabatta (1 Sandwich): 25 g protein, 460 calories.

Where do these Panera numbers come from?

From the nutrition information Panera publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.

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