🧪 Nutrition Facts
- Calories 640.0
- Total Fat 28.0 g
- Saturated Fat 9.0 g
- Cholesterol 95.0 mg
- Sodium 1630.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 58.0 g
- Dietary Fiber 3.0 g
- Sugars 8.0 g
- Protein 43.0 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 640.0 calories per serving (1 sandwich (354.0g)), Panera Steak and Arugula Sandwich is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (28.0g, 38.4% of calories), including 9.0g of saturated fat. One thing to note: a single serving contains 1630.0mg of sodium (71% 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 Steak and Arugula Sandwich — 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 Steak and Arugula Sandwich contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 640.0 kcal | 32% |
| Total Fat | 28.0 g | 36% |
| Saturated Fat | 9.0 g | 45% |
| Cholesterol | 95.0 mg | 32% |
| Sodium | 1630.0 mg | 71% ⚠️ |
| Total Carbohydrate | 58.0 g | 21% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 8.0 g | 16% |
| Protein | 43.0 g | 86% ✅ |
* 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 Steak and Arugula Sandwich accounts for 32% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 38.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 640.0 calories in Panera Steak and Arugula Sandwich? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 48.4 min |
| Walking: 17 minutes per mile | 110.4 min |
| Cycling (Low Intensity) | 70.0 min |
| HIIT | 59.3 min |
| Gardening | 135.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Panera Steak and Arugula Sandwich
Is Panera Steak and Arugula Sandwich good for weight loss?
At 640 calories per sandwich, this is a moderately high-calorie meal that could fit into a weight loss plan if portion-controlled. The 43g of protein is substantial and helps with satiety, which may prevent overeating later.
Is Panera Steak and Arugula Sandwich good for muscle building?
This sandwich delivers excellent protein at 43g per serving, supporting muscle repair and growth. The carbohydrate content (58g) also provides energy for workouts and recovery.
Is Panera Steak and Arugula Sandwich good post-workout fuel?
The combination of 43g protein and 58g carbs makes this a solid post-workout option for recovery. You get both the amino acids needed for muscle repair and the carbohydrates to replenish energy stores.
Is Panera Steak and Arugula Sandwich heart-healthy?
The saturated fat (9g) and cholesterol (95mg) are moderate, but the very high sodium is a concern for heart health. Those managing blood pressure or cardiovascular health should limit how often they eat this sandwich.
What should I watch out for with Panera Steak and Arugula Sandwich?
The sodium content is notably high at 1,630mg—more than two-thirds of the daily recommended limit for many people. If you have high blood pressure or sodium sensitivity, this sandwich should be an occasional choice rather than a regular one.
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.
