Panera Bread: protein-first, smaller orders
If a full plate is more than you want, these are Panera Bread's menu items with the most protein for their calories. Every number is copied from the nutrition information Panera Bread publishes. They are ordering ideas, not a meal plan.
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TableMacros uses these same published numbers to show orders at restaurants near you. Finding an order is free in your phone's browser.
Open TableMacros, freeOnly single menu items of 700 calories or less are listed. Kids' meals, combos, desserts, sauces and ingredient add-ons are left out, and nothing is added together or estimated. "Protein per 100 cal" is the item's protein divided by its calories, times 100.
Most protein per 100 calories
| Item | Calories | Protein (g) | Protein per 100 cal |
|---|---|---|---|
| Green Goddess Chicken Wrap Carbs 46 g · Fat 18 g | 460 | 32 | 7 |
| Turkey & Cheddar Wrap Carbs 38 g · Fat 22 g | 460 | 32 | 7 |
| Frontega Chicken Wrap Carbs 37 g · Fat 22 g | 450 | 30 | 6.7 |
| Chicken Caesar Wrap Carbs 41 g · Fat 22 g | 480 | 32 | 6.7 |
| Steak & Wake on Ciabatta Carbs 53 g · Fat 20 g | 520 | 32 | 6.2 |
| Asiago Bagel Stack Sandwich - Spicy Steak Carbs 62 g · Fat 26 g | 630 | 39 | 6.2 |
| Greek Yogurt with Berries Carbs 27 g · Fat 10 g | 250 | 15 | 6 |
| Asian Sesame Chicken - Whole (no nuts) Carbs 32 g · Fat 23 g | 440 | 26 | 5.9 |
Smaller items: 400 calories or less
More Panera Bread items of 400 calories or less, with the most protein first.
| Item | Calories | Protein (g) | Protein per 100 cal |
|---|---|---|---|
| Three Cheese Lasagna Soup - Bowl Carbs 33 g · Fat 17 g | 360 | 19 | 5.3 |
| Caesar with Chicken Salad - Half Carbs 14 g · Fat 23 g | 340 | 18 | 5.3 |
| Frittata - Five Cheese & Bacon Carbs 9 g · Fat 22 g | 300 | 17 | 5.7 |
| Ultimate Garden Steak Salad - Half Carbs 26 g · Fat 26 g | 400 | 16 | 4 |
| Asian Sesame Chicken - Half Carbs 17 g · Fat 15 g | 260 | 15 | 5.8 |
| Frittata - Broccoli Cheddar Carbs 11 g · Fat 19 g | 280 | 15 | 5.4 |
| Asiago Everything Bagel Carbs 55 g · Fat 9 g | 370 | 15 | 4.1 |
| Toasted Caprese Focaccia - Half Carbs 48 g · Fat 13 g | 370 | 15 | 4.1 |
Ordering tips
- Ask for sauces and dressings on the side, so you choose how much to use. They aren't included unless the item already lists them.
- If the item is more than you want, box half before you start.
- Customizations, sizes and regional recipes change the numbers.
More Panera Bread orders, from the same published numbers: Panera Bread on TableMacros.
Source
Panera Bread nutrition information (Official PDF). Date recorded with the data: Nutrition Guide effective Sept 2, 2026. Checked by TableMacros Oct 20, 2026. Menus change, so check the source before you order.
Panera Bread is a trademark of its owner. TableMacros and Montgomery Appworks LLC are not affiliated with, endorsed by, or sponsored by Panera Bread. The name is used only to identify whose nutrition information this page describes.
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