Restaurant Macro Guide

    Panera Macros: The Macro-Counting Client's Order Guide

    Panera looks like a healthy default, but macros here are sneaky — soups can be low-cal and lean or fat bombs, and one bagel can eat 80g of your daily carbs. Here's the real map.

    Coaches: clients text you from the Panera line asking "is this okay?" With MacroFuel, they can ask Max what fits their remaining macros — and get an answer in seconds.

    Macros based on Panera's published nutrition information. Approximate — portions can vary. Always check current nutrition info if it matters for the plan.

    Panera Sandwich & Soup Macros

    • Chicken Chipotle Avocado Melt (whole)
      Cal
      800
      Protein
      44g
      Carbs
      65g
      Fat
      40g
    • Turkey Bacon Bravo (whole)
      Cal
      800
      Protein
      44g
      Carbs
      79g
      Fat
      33g
    • Roasted Turkey & Avocado BLT (whole)
      Cal
      610
      Protein
      34g
      Carbs
      55g
      Fat
      27g
    • Napa Almond Chicken Salad Sandwich (whole)
      Cal
      690
      Protein
      26g
      Carbs
      76g
      Fat
      30g
    • Ten Vegetable Soup (cup)
      Cal
      70
      Protein
      3g
      Carbs
      14g
      Fat
      1g
    • Broccoli Cheddar Soup (cup)
      Cal
      240
      Protein
      8g
      Carbs
      15g
      Fat
      17g
    • Chicken Noodle Soup (cup)
      Cal
      100
      Protein
      8g
      Carbs
      12g
      Fat
      2g
    • Homestyle Chicken Noodle Soup (cup)
      Cal
      150
      Protein
      9g
      Carbs
      15g
      Fat
      5g

    Whole sandwiches are usually 600–800 calories. Half-sandwich + cup of soup is the macro-friendly move.

    Panera Bowl & Salad Macros

    • Baja Bowl with Chicken
      Cal
      630
      Protein
      32g
      Carbs
      68g
      Fat
      26g
    • Mediterranean Bowl with Chicken
      Cal
      550
      Protein
      30g
      Carbs
      62g
      Fat
      19g
    • Green Goddess Cobb Salad with Chicken
      Cal
      530
      Protein
      40g
      Carbs
      22g
      Fat
      30g
    • Fuji Apple Salad with Chicken
      Cal
      570
      Protein
      33g
      Carbs
      45g
      Fat
      30g
    • Southwest Chicken Caesar Salad
      Cal
      580
      Protein
      39g
      Carbs
      34g
      Fat
      32g
    • Greek Salad (no protein)
      Cal
      400
      Protein
      8g
      Carbs
      24g
      Fat
      32g
    • Add Grilled Chicken to any salad
      Cal
      150
      Protein
      27g
      Carbs
      0g
      Fat
      5g

    Green Goddess Cobb and Southwest Chicken Caesar top 39g protein. Adding an extra grilled chicken portion (+27g) pushes any salad well past 50g protein.

    Panera Bakery Macros

    • Cinnamon Crunch Bagel
      Cal
      420
      Protein
      10g
      Carbs
      79g
      Fat
      8g
    • Plain Bagel
      Cal
      290
      Protein
      11g
      Carbs
      59g
      Fat
      1g
    • Everything Bagel
      Cal
      290
      Protein
      12g
      Carbs
      58g
      Fat
      3g
    • Chocolate Chip Cookie
      Cal
      400
      Protein
      4g
      Carbs
      55g
      Fat
      19g
    • Kitchen Sink Cookie
      Cal
      800
      Protein
      8g
      Carbs
      105g
      Fat
      39g
    • Blueberry Scone
      Cal
      420
      Protein
      5g
      Carbs
      60g
      Fat
      18g
    • Reduced-Fat Plain Cream Cheese (2 oz)
      Cal
      130
      Protein
      4g
      Carbs
      4g
      Fat
      11g

    Bakery items are almost always the biggest calorie item on your ticket. Save them for high-carb or training days.

    Ready-to-Order Panera Orders by Goal

    Three orders coaches can hand a client on the way in — built from the ingredient macros above.

    Cut

    Cutting Order

    Green Goddess Cobb Salad with Chicken + cup of Chicken Noodle Soup. Skip the bread.

    Cal
    630
    Protein
    48g
    Carbs
    34g
    Fat
    32g

    Around 630 calories with almost 50g of protein — a legitimate lunch on a cut day.

    Maintain

    Maintenance Order

    Half Turkey Bacon Bravo + Ten Vegetable Soup + apple.

    Cal
    555
    Protein
    24g
    Carbs
    63g
    Fat
    21g

    Balanced macros without spiking fat or sodium. The Pick Two setup was built for this.

    Bulk

    Bulking Order

    Chicken Chipotle Avocado Melt (whole) + cup of Broccoli Cheddar + chocolate chip cookie.

    Cal
    1440
    Protein
    56g
    Carbs
    135g
    Fat
    76g

    Big protein, plenty of carbs, generous fat — sized for a training day surplus.

    The Panera Coach Playbook

    Panera's menu is huge, but the framework is small. Give your clients three rules and they'll build a macro-friendly order every time:

    1. Start with the protein anchor. Salad or bowl with chicken, or a half sandwich. Below 40g of protein? Add a chicken portion.
    2. Pair with a light-side. Cup of Ten Vegetable, Chicken Noodle, or a fresh apple — not chips or the baguette.
    3. Bakery on training days only. A single cookie or bagel is 400+ calories. Fits on a bulk, ruins a cut.

    This is the exact kind of decision framework MacroFuel's Max AI walks clients through — with their real remaining macros for the day, not generic advice.

    Panera Macros FAQ

    What is the highest-protein order at Panera?

    The Green Goddess Cobb Salad with Chicken (about 40g protein) and Southwest Chicken Caesar (about 39g) lead the salad menu. Adding an extra grilled chicken portion (+27g protein) to any salad or bowl is the easiest way to push protein higher.

    What Panera Pick Two combos work for macros?

    A cup of Ten Vegetable or Chicken Noodle soup pairs cleanly with any half sandwich or a whole salad. Avoid pairing two calorie-dense items like a whole mac & cheese with a full sandwich unless you are bulking.

    Is the Cinnamon Crunch Bagel that bad for macros?

    It is 420 calories and 79g of carbs before any spread — that is a full meal's worth of carbs. It fits on a bulk or a high-carb day, but eats a lot of your daily calories on a cut.

    What are the best low-calorie Panera soups?

    Ten Vegetable (70 cal), Chicken Noodle (100 cal), and Homestyle Chicken Noodle (150 cal) are the lightest. Broccoli Cheddar (240 cal / 17g fat) is the highest-calorie of the popular ones.

    Give your clients an answer, not a menu

    MacroFuel builds macro-matched meal plans and lets clients ask Max what to order — anywhere. 14-day free trial, no credit card.