The short version
- A whole Green Goddess Cobb Salad with Chicken has 40 g protein for 580 kcal.
- A half Green Goddess Cobb Salad with a pot of hard boiled eggs is 33 g protein for 440 kcal.
- Greek Yogurt with Berries and hard boiled eggs make a 28 g protein breakfast for 400 kcal, with only 205 mg sodium.
- A whole Sesame Ginger Chicken Market Bowl has 3,200 mg sodium, more than the FDA Daily Value of 2,300 mg for a day.
Jump to a section
- What’s the highest-protein salad at Panera?
- What’s a balanced high-protein Panera meal?
- What’s a lighter high-protein Panera order?
- What’s the best high-protein Panera breakfast?
- What should I order at Panera on a small appetite?
- How do you order at Panera for a small appetite?
- How much sodium is in Panera food?
- How does Imi help?
Panera is a good fit for high-protein eating because so much of the menu comes in halves, cups and bowls. This guide gives five orders with the protein and calories added up. Each one lists its items, so you can rebuild it in the app or at the counter.
Numbers from Panera Bread’s nutrition information, checked October 2026. Menus and recipes change, so check the app or menu board.
What’s the highest-protein salad at Panera?
The whole Green Goddess Cobb Salad with Chicken has 40 g protein for 580 kcal.
Order: Green Goddess Cobb Salad with Chicken and an apple
| Item | Protein | Calories |
|---|---|---|
| Green Goddess Cobb Salad with Chicken, whole | 40 g | 580 kcal |
| Side – Apple | 0 g | 80 kcal |
| Total | 40 g | 660 kcal |
It has more protein than the whole Caesar with Chicken (35 g, 670 kcal) for fewer calories. The Fuji Apple Chicken Salad has 28 g protein and 710 kcal.
What’s a balanced high-protein Panera meal?
A half Grilled Chicken & Avo BLT with a half Green Goddess Cobb Salad has 44 g protein for 760 kcal.
Order: You Pick Two, half sandwich and half salad
| Item | Protein | Calories |
|---|---|---|
| Grilled Chicken & Avo BLT, half | 24 g | 470 kcal |
| Green Goddess Cobb Salad with Chicken, half | 20 g | 290 kcal |
| Total | 44 g | 760 kcal |
Whole sandwiches are big at Panera. A whole Toasted Frontega Chicken is 860 kcal and 40 g protein, so a half (430 kcal, 20 g) paired with a half salad often works better.
What’s a lighter high-protein Panera order?
A half Green Goddess Cobb Salad with a pot of hard boiled eggs has 33 g protein for 440 kcal.
Order: half Cobb salad and hard boiled eggs
| Item | Protein | Calories |
|---|---|---|
| Green Goddess Cobb Salad with Chicken, half | 20 g | 290 kcal |
| Hard Boiled Eggs | 13 g | 150 kcal |
| Total | 33 g | 440 kcal |
Dressing matters. Panera lists a half portion of Green Goddess dressing at 80 kcal and a whole portion at 150 kcal. Caesar dressing is 160 kcal for a half portion.
What’s the best high-protein Panera breakfast?
Greek Yogurt with Berries and a pot of hard boiled eggs give you 28 g protein for 400 kcal.
Order: yogurt parfait and eggs
| Item | Protein | Calories |
|---|---|---|
| Greek Yogurt with Berries | 15 g | 250 kcal |
| Hard Boiled Eggs | 13 g | 150 kcal |
| Total | 28 g | 400 kcal |
For a hot breakfast, the Steak & Wake on Ciabatta has 32 g protein and 520 kcal. The Ham, Egg & Cheese on Ciabatta has 25 g protein and 460 kcal. A 16 fl oz Caffe Latte adds 8 g protein and 130 kcal to any of these.
What should I order at Panera on a small appetite?
Greek Yogurt with Berries has 15 g protein for 250 kcal, and it’s soft and easy to eat slowly.
Order: Greek Yogurt with Berries
| Item | Protein | Calories |
|---|---|---|
| Greek Yogurt with Berries | 15 g | 250 kcal |
| Total | 15 g | 250 kcal |
It’s a good size for a day you’re not hungry, or a gentle day on a GLP-1 medicine. A cup of Homestyle Chicken Noodle Soup is another gentle choice, at 10 g protein and 120 kcal, though it has 1,050 mg sodium.
How do you order at Panera for a small appetite?
Order a half or a cup, eat the protein first and ask for dressing on the side.
- Halves and cups. You Pick Two lets you pair a half salad or sandwich with a cup of soup.
- Protein first. Start with the chicken, eggs or yogurt, then see how you feel.
- Dressing on the side. You can add it a little at a time.
- Skip the bread side if you’re full. The side baguette is 190 kcal and 6 g protein.
- Save some. A half sandwich or salad keeps well for later.
The GLP-1 eating out guide and the not hungry guide have more ideas for smaller-appetite days.
How much sodium is in Panera food?
Many whole Panera bowls, salads and sandwiches have more than 2,000 mg sodium, close to or past the FDA Daily Value of 2,300 mg for the whole day.
From Panera’s numbers:
- Market Bowl – Sesame Ginger Chicken, whole. 3,200 mg.
- Caesar with Chicken Salad, whole. 2,620 mg.
- Toasted Frontega Chicken, whole. 2,430 mg.
- Green Goddess Cobb Salad with Chicken, whole. 1,980 mg.
- Greek Yogurt with Berries. 80 mg.
Halves cut the sodium roughly in half. The lighter order above comes to 1,115 mg, and the yogurt-and-egg breakfast to 205 mg.
Try this
Pick Two with a half saladAdd hard boiled eggs for proteinDressing on the sideAn apple instead of chips or breadHow does Imi help?
Imi does the adding up for you, so a Panera meal still fits your day.
- Ask Imi before you go. Ask what to get at Panera for your protein target, and Imi suggests an order.
- Log it in seconds. Snap a photo, scan a barcode, or type or say what you ate.
- The rest of the day rebalances. Imi adjusts your other meals, so the day still adds up.
- Targets at the top. Protein and water sit at the top of every day, so you can see what’s left.
For more on ordering anywhere, read eating out while losing weight and how much protein to eat to lose weight. To set your numbers, work out your macros.
Panera Bread is a trademark of its owner. Imi isn’t affiliated with Panera Bread.
