🧪 Nutrition Facts
- Calories 700.0
- Total Fat 33.0 g
- Saturated Fat 8.0 g
- Cholesterol 95.0 mg
- Sodium 1780.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 65.0 g
- Dietary Fiber 5.0 g
- Sugars 9.0 g
- Protein 40.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 700.0 calories per serving (1 sandwich (397.0g)), Panera Roasted Turkey and Avocado Blt is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (33.0g, 41.4% of calories), including 8.0g of saturated fat. One thing to note: a single serving contains 1780.0mg of sodium (77% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Panera Roasted Turkey and Avocado Blt — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Panera Roasted Turkey and Avocado Blt contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 700.0 kcal | 35% |
| Total Fat | 33.0 g | 42% |
| Saturated Fat | 8.0 g | 40% |
| Cholesterol | 95.0 mg | 32% |
| Sodium | 1780.0 mg | 77% ⚠️ |
| Total Carbohydrate | 65.0 g | 24% |
| Dietary Fiber | 5.0 g | 18% ✅ |
| Total Sugars | 9.0 g | 18% |
| Protein | 40.0 g | 80% ✅ |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Panera Roasted Turkey and Avocado Blt accounts for 35% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 41.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 700.0 calories in Panera Roasted Turkey and Avocado Blt? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 52.9 min |
| Walking: 17 minutes per mile | 120.8 min |
| Cycling (Low Intensity) | 76.5 min |
| HIIT | 64.8 min |
| Hiking | 108.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Panera Roasted Turkey and Avocado Blt
Is Panera Roasted Turkey and Avocado Blt good for weight loss?
At 700 calories per sandwich, this is a fairly substantial meal that could fit into a weight loss plan if it's your main lunch, especially since the 40g of protein and 5g of fiber will help you feel satisfied. However, the high calorie density means portion control matters—you'd want to pair it with lighter meals or snacks throughout the day.
Is Panera Roasted Turkey and Avocado Blt good for muscle building?
The 40g of protein makes this a solid choice for muscle recovery and building, particularly after a workout when your body needs amino acids to repair muscle tissue. Combined with the carbs for energy replenishment, it's a reasonably balanced post-exercise meal.
Is Panera Roasted Turkey and Avocado Blt good post-workout fuel?
This sandwich delivers a good carb-to-protein ratio (65g carbs and 40g protein) that supports muscle recovery and glycogen replenishment after exercise. The avocado and turkey combination provides both quick carbs and sustained protein, making it effective post-workout fuel.
Is Panera Roasted Turkey and Avocado Blt heart-healthy?
While the saturated fat is moderate at 8g, the very high sodium level is a concern for heart health—regular consumption at this sodium level could contribute to elevated blood pressure over time. The avocado does provide heart-healthy fats, but the sodium issue is significant enough to warrant limiting how often you choose this sandwich.
What should I watch out for with Panera Roasted Turkey and Avocado Blt?
The sodium content is quite high at 1780mg—that's about 77% of the daily recommended limit in a single sandwich, which can contribute to bloating and water retention if you eat it regularly. You'll want to balance this with lower-sodium choices throughout the rest of your day.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
