🧪 Nutrition Facts
- Calories 590.0
- Total Fat 21.0 g
- Saturated Fat 8.0 g
- Cholesterol 35.0 mg
- Sodium 1370.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 75.0 g
- Dietary Fiber 5.0 g
- Sugars 12.0 g
- Protein 22.0 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 590.0 calories per serving (1 sandwich (354.0g)), Panera Mediterranean Veggie Sandwich is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 75.0g per serving (52% of calories), with a good 5.0g of dietary fiber. One thing to note: a single serving contains 1370.0mg of sodium (60% 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 Mediterranean Veggie 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 Mediterranean Veggie Sandwich contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 590.0 kcal | 29.5% |
| Total Fat | 21.0 g | 27% |
| Saturated Fat | 8.0 g | 40% |
| Cholesterol | 35.0 mg | 12% |
| Sodium | 1370.0 mg | 60% ⚠️ |
| Total Carbohydrate | 75.0 g | 27% |
| Dietary Fiber | 5.0 g | 18% |
| Total Sugars | 12.0 g | 24% |
| Protein | 22.0 g | 44% ✅ |
* 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 Mediterranean Veggie Sandwich accounts for 29.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 52% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 590.0 calories in Panera Mediterranean Veggie Sandwich? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 44.6 min |
| Walking: 17 minutes per mile | 101.8 min |
| Cycling (Low Intensity) | 64.5 min |
| HIIT | 54.7 min |
| Roller Skating | 62.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Panera Mediterranean Veggie Sandwich
Is Panera Mediterranean Veggie Sandwich good for weight loss?
At 590 calories, this sandwich is moderate for a single meal, but the high sodium content (1370mg) can contribute to water retention. The 5g of fiber and decent protein help with satiety, though the 75g of carbs is substantial if you're watching your carb intake.
Is Panera Mediterranean Veggie Sandwich good for muscle building?
The 22g of protein is a solid amount for muscle support, and pairing this with carbs can help with recovery. However, you'd likely want additional protein sources if this is your only post-workout meal.
Is Panera Mediterranean Veggie Sandwich good post-workout fuel?
The carb-to-protein ratio (75g carbs to 22g protein) makes this reasonably good for refueling after exercise. The fiber and whole grains likely support sustained energy, though the moderate protein means adding a protein-rich snack would optimize recovery.
Is Panera Mediterranean Veggie Sandwich heart-healthy?
The saturated fat (8g) and sodium level are both considerations for heart health, though the cholesterol content is moderate. Vegetables in the sandwich provide beneficial fiber, but the high sodium may offset some of those cardiovascular benefits.
What should I watch out for with Panera Mediterranean Veggie Sandwich?
Sodium is the main concern at 1370mg—that's nearly 60% of the daily limit in a single sandwich. Watch this if you have blood pressure concerns or are monitoring sodium intake throughout 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.
