Panera Salads: Calories and Nutrition Ranked

Panera Bread positions itself as a healthier alternative to traditional fast food, and its salad menu reflects that ambition more than most chains. The ingredients are fresher, the options more varied, and the calorie transparency is better than average. But Panera is also where some of the most calorie-dense fast food salads exist — loaded with cheese, croutons, and creamy dressings that can push a seemingly light meal well past 600 calories.

Panera Salads Ranked by Calories

Strawberry Poppyseed Salad with Chicken — ~340 calories
One of the lowest-calorie salads on the Panera menu. Features romaine, grilled chicken, strawberries, blueberries, mandarin oranges, and pineapple with poppyseed dressing. At around 340 calories it's also one of the better balanced options for protein versus calories — a genuinely good order.

Greek Salad — ~400 calories
Features kalamata olives, cucumber, tomato, red onion, and feta over romaine with Greek dressing. Doesn't include chicken, keeping protein modest at around 8g. For a meatless salad option it's one of the better balanced choices.

Caesar Salad with Chicken — ~510 calories
A full portion Caesar with grilled chicken sits around 510 calories. The Caesar dressing is the primary calorie driver, with croutons adding further. A half portion via You Pick Two brings the calorie count down to around 340 calories — worth knowing if you're combining with soup.

Fuji Apple Salad with Chicken — ~520 calories
Combines arugula, gorgonzola, red onion, apples, and pecan pralines with white balsamic apple vinaigrette. The pecans and gorgonzola add significant calories but also genuine nutritional value. One of the tastier options on the menu.

Green Goddess Cobb Salad with Chicken — ~570 calories
Features grilled chicken, egg, bacon, tomatoes, avocado, and blue cheese over romaine with Green Goddess dressing. The dressing and blue cheese are the main calorie drivers. A genuinely filling and nutritionally varied meal — high protein, healthy fats from avocado — but not a low-calorie option.

The You Pick Two Advantage

Ordering a half Caesar salad (~340 calories) with a bowl of Ten Vegetable Soup (90 calories) gives you a filling, varied meal at around 430 total calories. This combination approach is one of the smartest ways to eat well at Panera without feeling like you're making sacrifices.

Tips for Ordering Lower-Calorie Salads at Panera

Ask for dressing on the side — Panera dressings are applied generously and using half significantly reduces calorie intake. Choose half portions via You Pick Two. Avoid salads with fried toppings, heavy cheese, or praline-style nuts as primary toppings.

For the full Panera menu with nutrition data, see our Panera Bread nutrition page. Use our Daily Calorie Needs Calculator to set your daily target. For a full comparison of fast food salads across all chains, see our Complete Guide to Fast Food Salads.