St. Louis Bread Company, Panera Bread and Paradise Bakery & Cafe

Where I hail from we all love Panera Bread. Years ago it was St. Louis Bread Company in our area, but changed when I was a teenager.  Regardless, Panera Bread Company has over 1,500 locations in over 40 states and goes by the names of Panera Bread Company, St. Louis Bread Company and Paradise Bakery and Cafe.

Panera makes it pretty easy to diet at their stores because most of them post the nutritional information on the ordering menu and a huge percentage of their foods are diet friendly... and mind blowingly delicious.

Another diet-friendly aspect of Panera is their Nutrition Calculator on their website. It isn't the easiest thing to navigate and isn't nearly as fun as Red Lobster's Lighthouse Menu Tool, but it does work well if you know what you want.

 To give you a taste of what you can choose from at your local Panera, St. Louis Bread Company or Paradise Bakery and Cafe, here's a calorie conscious menu selection:

Low Calorie Breakfast Options From The Bakery 

I know, I know. Low calorie and Bakery are two terms that shouldn't go together. However, if you want to splurge and kill your calorie count with a big breakfast, here are a few options that aren't too terribly devastating:

Pastries 

Pumpkin Muffin - 290 calories
Orange Mini Scone - 180 calories
Strawberries and Creme Mini Scone - 140 calories
Wild Blueberry Mini Scone - 160 calories
French Croissant 300 calories
Apple Cherry Cheese Pastry Ring - 230 calories

Breakfast Sandwiches 

Egg and Cheese on Ciabatta - 390 calories
Jalapeno and Cheddar Bagel with egg and cheese - 470 calories
Jalapeno and Cheddar Bagel with Smoked Ham - 500 calories
Mediterranean Egg White on Ciabatta - 410 calories

Baked Egg Souffles 

Four Cheese - 480 calories
Ham and Swiss - 490 calories

Breakfast Favorites  

Fruit Cup - 60 calories
Steel Cut Oatmeal - 320 calories
Strawberry Granola Parfait - 310 calories

Low Calorie Options From the Cafe 

The Cafe has a lot of different options that fall under 700 calories for a lunch or dinner. Almost all of the "signature sandwiches" and paninis are over 700 calories if you choose the full size, but fall between 300-450 calories if you choose half of a sandwich.  The "cafe sandwiches" are lower calorie and a few of them fall in the law calorie category in the full size.

Low Calorie Signature Sandwiches 

Asiago Roast Beef on Asiago Cheese - 700 calories
Napa Almond Chicken Salad on Sesame Semolina - 690 calories

The new Roasted Turkey and Avocado BLT on sourdough bread is the ultimate win in this category, though, at only 510 calories. Last time I checked, it was awful hard to find a deluxe sandwich under 600 calories no matter where you looked.

Low Calorie Cafe Sandwiches From Panera

Smoked Turkey Breast on Country -  420 calories
Tuna Salad on Honey Wheat - 510 calories
Mediterranean Veggie on XL Tomato Basil - 590 calories
Smoked Ham & Swiss on Stone-Milled Rye - 590 calories

Low Calorie Soups from Panera Cafe 

Soup servings at Panera are either a 1 cup (8 oz) cup or a 1.5 cup (12 oz) servings. The sourdough soup bread bowl is 590 calories in itself, so avoid that unless you want your calorie count to explode!!

Full Size Soup Bowls

Baked Potato - 350 calories
Broccoli Cheddar - 300 calories
Cream of Chicken and Wild Rice - 310 calories
Low Fat Garden Vegetable with Pesto - 150 calories
French Onion - 210 calories
All Natural Low-Fat Chicken Noodle - 120 calories
Low-Fat Vegetarian Black Bean - 240 calories
Creamy Tomato - 380 calories

Low Calorie Salads From Panera Cafe

Salads come in full or half sizes. The half size is a true half- half the volume, half the dressing and half the calories. The following are the full-sized salads:



Asian Sesame Chicken - 450 calories
       -Reduced-Sugar Asian Sesame Vinaigrette -90 calories
Total : 540 calories 

BBQ Chopped Chicken - 500
       -BBQ Ranch Dressing - 140 calories
Total : 640 Calories

Caesar Salad - 390 calories
       - Caesar Dressing - 150 calories
Total: 540 calories

Chicken Caesar Salad - 510 calories
       -Caesar Dressing -150 calories
Total: 660 calories

Chopped Chicken Cobb - 500 calories
       -Greek Dressing/Herb Vinaigrette - 220 calories
Total: 720 calories

Classic Cafe - 170 calories
       -Reduced Fat Balsamic Vinaigrette - 130 calories
Total - 300 calories

Fuji Apple with Chicken - 560 calories
       -White Balsamic Apple Vinaigrette - 150 calories
Total: 710 Calories

Greek - 370 calories
       -Greek Dressing/Herb Vinaigrette - 220 calories
Total: 590 Calories


Mediterranean Salmon - 580 calories
       -Honey Tangerine Vinaigrette - 100 calories
Total: 680 calories

Salmon Caesar - 550  calories
       -Caesar Dressing -150 calories
Total: 700 calories

Thai Chopped Chicken - 470 calories
        - Low Fat Thai Chili Vinaigrette - 60 calories
Total: 530 Calories

Panera Bread is also currently serving a Chopped Chicken Cobb with Avacado that is tossed with their Herb Vinaigrette. It's not exactly a qualifying salad in the category, so I wouldn't let myself start dreaming about it if I were you. At 570 calories for the salad and 220 for the dressing it's a bit calorie heavy at almost 800 calories.


Low Calorie Beverages and Smoothies At Panera 

Panera has a few low fat options that you can enjoy- They offer 4 low-fat frozen smoothies a wonderful selection of teas and coffees.

Low Fat Cranberry Orange Smoothie 16 fl oz - 300 calories
Low Fat Mango Smoothie 16 fl oz - 230 calories
Low Fat Strawberry Smoothie with Ginseng 16 fl oz - 260 calories
Low Fat Wild Berry Smoothie 16 fl oz - 290 calories



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Create your own diet-friendly food!