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The Health of It All:
Eating Healthier at Fast Food Restaurants : Panera Bread
I have created this list of selected items for you to use when you must eat out. The items listed fall generally under 400 calories or so and under 15 grams of fat, so if you are going to be stuck eating at such restaurants, this is a fairly good guideline. I've also included a printable version so that you can print it out and take it with you for reference.
Panera Bread
| Calories | Fat (Grams) | |
| Blueberry Bagel | 330 | 1 |
| Dutch Apple & Raisin Bagel | 370 | 3 |
| Everything Bagel | 300 | 1.5 |
| Plain Bagel | 290 | 1 |
| Sesame Bagel | 310 | 4 |
| Whole Grain Bagel | 340 | 2.5 |
| Reduced Fat Honey Walnut Cream Cheese (2 oz.) | 160 | 11 |
| Reduced Fat Plain Cream Cheese (2 oz.) | 140 | 13 |
| Banana Nut Muffie | 230 | 11 |
| Chocolate Chip Muffie | 240 | 10 |
| Low Fat Tripleberry Muffin | 270 | 2.5 |
| Pumpkin Muffie | 310 | 7 |
| Half Chicken Bacon Dijon on Country Bread | 410 | 14 |
| Half Smokehouse Turkey on Three Cheese Bread | 350 | 11 |
| Half Bacon Turkey Bravo | 370 | 13 |
| Half Chicken Tomesto on French Bread | 240 | 7 |
| Half Chicken Tomesto on Three Cheese Bread | 310 | 8 |
| Half Mediterranean Veggie | 300 | 6 |
| Whole Mediterranean Veggie | 590 | 13 |
| Chicken Salad Sandwich on Sesame Semolina Bread – half portion | 340 | 12 |
| Smoked Turkey Breast Sandwich on Country Bread – half portion | 300 | 9 |
| Smoked Turkey Breast Sandwich on Sourdough Bread – half portion | 230 | 8 |
| Boston Clam Chowder (8 oz.) | 299 | 11 |
| French Onion Soup (with cheese & croutons) (8 oz.) | 220 | 10 |
| French Onion Soup (without cheese & croutons) (8 oz.) | 80 | 3 |
| Low-Fat Chicken Noodle Soup (8 oz.) | 100 | 2 |
| Low-Fat Vegetarian Black Bean Soup (8 oz.) | 160 | 1 |
| Low-Fat Vegetarian Garden Vegetable Soup (8 oz.) | 90 | 0.5 |
| Tomato & Fresh Basil Crispani | 320 | 13 |
| Asian Sesame Chicken Salad – half portion | 220 | 11 |
| Grilled Salmon Salad – half portion | 170 | 7 |
| Fresh Fruit Cup – large | 150 | 0 |
| Fresh Fruit Cup – small | 70 | 0 |
| Grilled Salmon Salad – whole portion | 340 | 14 |
| Fat-Free Poppyseed Dressing (2 oz.) | 30 | 0 |
| Fat-Free Raspberry Dressing (2 oz.) | 50 | 0 |
| Meyer Lemon Vinaigrette (2 oz.) | 70 | 3 |
| Panera Kids Deli Sandwich – Roast Beef | 370 | 13 |
| Panera Kids Deli Sandwich – Smoked Turkey | 350 | 12 |
| Panera Kids Grilled Cheese Sandwich | 290 | 11 |
Download this list in PDF format. Don't have Adobe® Acrobat Reader®? Download it now.