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We asked Angela Lemond, RD, a spokesperson for the Academy of Nutrition and Dietetics, to guide us through the menu at Panera. And here’s a little-known fact about breakfast at Panera: You can swap spinach for any meat in their breakfast sandwiches.
Why it’s good: With 420 calories, 8g fiber (some from whole grains), low added sugar and some vegetables, this sandwich is a solid choice. Panera's Breakfast Power With Ham on Whole Grain is one of the healthier options on their menu. It seems like Panera Bread is a healthy restaurant choice — they serve mostly soups, salads and sandwiches.
The Breakfast Power with Ham on Whole Grain weighs in at 340 calories, 15 grams of fat and 820 milligrams of sodium and The Egg and Cheese on Ciabatta has 390 calories, 15 grams of fat and 710 milligrams of sodium.
With 290 to 390 calories and 55 to 72 grams of carbohydrates, bagels aren’t the best choice.
Three choices came in at over 900 calories—the Full Steak & White Cheddar on French Baguette (970), Full Italian Combo on Ciabatta (980), Full Sierra Turkey on Focaccia with Asiago Cheese (920).

The Full Chopped Steak & Blue Cheese salad has a whopping 790 calories and 54 grams of fat—not the healthiest lunch choice. Whether roasted, shredded or sauteed, Brussels sprouts add a flavorful yet healthy component to any fall feast.
If you don't have time to prepare a healthy breakfast or if you are away from home, you can find a variety of breakfast options at many restaurants such as Panera Bread. Most breakfast options at Panera Bread are high in calories, including the muffins, scones, cakes, rolls and bagels.
Avoid high-calorie grilled breakfast sandwiches like the Asiago Cheese Bagel with Bacon, the French Toast Bagel Breakfast with Sausage and the Sweet Onion & Poppyseed with Steak. Egg-based breakfasts are usually higher in protein, a key nutrient to increase satiety, according to an article published in 2008 in the "American Journal of Clinical Nutrition." A baked egg souffle can be a low-calorie alternative if you don't eat the croissant dough that covers it. Sometimes popping into a quick-serve restaurant like Panera Bread is the easiest way to get a fast morning meal. Other good choices are the whole grain baguette or whole grain loaf with 140 calories (each option also has 3 grams of fiber per serving).

For example, whether you choose the Four Cheese, Ham & Swiss, Spinach & Artichoke or Spinach & Bacon, Panera Bread's Baked Egg Souffles contain between 480 and 570 calories and 16 to 23 grams of protein.
Please fill in the following information so we can alert the Healthy Eating editorial team about a factual or typographical error in this story. But for a healthy eater, restaurant meals can be tricky; sometimes the ones that sound healthy aren’t.
Even a healthy-looking muffin contains up to 590 calories, mainly from carbohydrates in refined flours and sugars. With about 20 grams of protein, these breakfast options will help you start your day on the right track.
Such a low-protein and high-carb breakfast is likely to leave you hungry for the rest of the day.

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