1 serving (200 grams) contains 150 calories, 5.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 11.8 mg | 3% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3.5 g | ||
| protein | 5.9 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 235.3 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Panera salad
Panera Salads are fresh, customizable bowls of vegetables, proteins, and nutrient-rich toppings, commonly influenced by American fast-casual dining trends. With origins rooted in the Panera Bread brand, their salads incorporate seasonal ingredients and global flavors to suit diverse palates. These salads generally provide a balanced mix of leafy greens, lean protein (like chicken or tofu), healthy fats (from avocados or nuts), and carbohydrates (from toppings like croutons or grains). A typical Panera Salad ranges between 300-700 calories depending on its ingredients, with significant amounts of fiber, vitamins A and C, potassium, and healthy fats. It's a modern, accessible option for those seeking nutrient density and convenience in busy lifestyles.
Health Benefits
- Rich in fiber from leafy greens, aiding in digestion and promoting gut health.
- Provides vitamin A from carrots and leafy greens, supporting healthy vision and immune function.
- Contains potassium from ingredients like avocados and beans, which helps regulate blood pressure and fluid balance.
Dietary Considerations
Selection and Storage
For optimal freshness, store ingredients separately and add dressing shortly before consuming. Refrigerate leftovers in airtight containers for up to 24 hours.
Common Questions About Panera salad Nutrition
What is the nutritional content of a Panera Salad?
The nutritional content of Panera Salads varies depending on the specific salad. For example, the Green Goddess Cobb Salad with Chicken contains 530 calories, 33g of protein, and 39g of fat per serving. Many Panera salads also provide essential vitamins like vitamin A, vitamin C, and minerals such as potassium, making them nutrient-dense options.
Can I eat a Panera Salad on a keto or low-carb diet?
Yes, many Panera Salads can be customized for a keto or low-carb diet. For example, the Caesar Salad with Chicken has only 17g of net carbs per serving. You can further reduce carbs by skipping croutons, dressing lightly, and avoiding salads with sugary or starchy ingredients like fruit or quinoa.
Are Panera Salads healthy?
Panera Salads can be a healthy choice, as many are made with fresh greens, lean proteins, and nutrient-rich vegetables. However, some salads can be high in sodium or calories due to dressings, cheese, or added toppings. Opt for half portions and request dressing on the side to better control calorie and sodium intake.
What is a reasonable portion size for a Panera Salad?
A full-size Panera Salad is typically around 400-600 calories, depending on the choice. If you're watching calories or have a smaller appetite, the half portion is a great alternative, offering satisfying nutrients while staying closer to 200-300 calories per serving.
How do Panera Salads compare to homemade salads?
Panera Salads are convenient and often include unique ingredients like specialty dressings or toppings, but they may have more sodium and calories compared to homemade versions. Preparing salads at home allows you to control the quality, portion sizes, and dressings while tailoring the ingredients to your diet preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
