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All Low-Carb Options at Panera Bread

Eating out on a low-carb diet is always tricky. That’s why we’ve crunched the official data and put together this list of Panera Bread low-carb options.

What counts at low-carb? There's no strict definition; some people use 50g net carbs as their daily maximum, others use 100g net carbs. Compare this to the average American/western diet of 175-250g net carbs per day. This allows for a lot more foods than keto.

As a default we're using 35g net carbohydrates as the maximum for a low-carb meal. You can adjust this according to your dietary needs

Net Carbohydrate Limit

Soups & Warm Grain Bowls

10011g15g4g5g2g0mg1090mg6g
23015g18g3g9g14g15mg1230mg6g
16016g19g3g14g5g110mg1400mg2g
22019g22g3g6g13g30mg950mg3g
28020g34g14g20g12g40mg1070mg9g
26022g27g5g10g16g35mg1390mg2g
36024g30g6g14g21g55mg1330mg6g
25031g32g1g14g8g30mg1080mg3g
32031g34g3g5g20g60mg1310mg8g
34033g34g1g5g21g60mg840mg17g
33033g36g3g6g19g40mg1370mg7g
38042g46g4g13g17g20mg1500mg13g
65059g66g7g29g30g55mg1340mg6g
74069g82g13g31g35g55mg1340mg10g
65074g78g4g43g21g140mg1850mg25g

Sides

50g1g1g0g0g0mg410mg0g
15016g17g1g2g8g0mg170mg0g
8017g21g4g0g0g0mg0mg15g
17030g33g3g6g1g0mg360mg3g
18035g36g1g6g1g0mg440mg0g

Pastries & Sweets

10013g13g0g1g5g10mg75mg8g
13016g17g1g1g7g0mg60mg14g
17021g21g0g1g10g20mg65mg14g
16021g22g1g3g7g25mg300mg8g
23023g24g1g2g14g35mg95mg9g
21028g29g1g3g9g35mg170mg14g
38035g39g4g7g22g50mg240mg11g
33040g41g1g5g17g45mg260mg22g
32044g46g2g4g14g35mg210mg28g
49049g52g3g8g28g55mg280mg23g
39050g52g2g4g19g50mg290mg31g
34053g55g2g4g13g50mg170mg33g
43055g56g1g4g21g55mg180mg28g
44057g58g1g4g21g65mg210mg32g
41058g59g1g5g19g65mg260mg33g
52060g61g1g7g28g115mg340mg33g
43060g60g0g5g20g65mg270mg35g
50063g66g3g9g23g60mg390mg30g
47064g65g1g4g22g70mg230mg37g
40065g68g3g6g13g95mg370mg48g
47065g67g2g8g19g70mg900mg25g
46068g69g1g6g18g60mg380mg40g
48069g71g2g6g19g65mg360mg40g
54078g80g2g8g20g25mg810mg37g
57084g87g3g7g21g30mg470mg51g
80097g99g2g8g44g85mg760mg56g
620106g109g3g8g18g65mg490mg72g

Bagels & Cream Cheese

1302g2g0g6g10g35mg190mg2g
1804g4g0g2g17g50mg135mg2g
1408g8g0g3g10g30mg170mg8g
18031g34g3g7g2g0mg410mg4g
32053g55g2g14g5g15mg530mg4g
28055g57g2g10g1g0mg410mg4g
29055g57g2g11g3g0mg410mg4g
29056g58g2g10g2g0mg560mg4g
31062g65g3g10g2g0mg410mg12g
33066g68g2g11g2g0mg430mg11g
36067g69g2g11g5g5mg410mg15g
42080g82g2g10g6g0mg390mg33g

Salads

4007g11g4g6g36g25mg1180mg4g
5009g13g4g31g36g100mg1310mg4g
32013g15g2g9g26g45mg610mg1g
18013g17g4g15g7g40mg150mg12g
47017g21g4g34g28g125mg920mg3g
53019g27g8g42g30g290mg860mg13g
43023g29g6g31g23g80mg670mg7g
36026g34g8g29g14g80mg300mg23g
58032g38g6g32g36g95mg700mg22g
52034g44g10g33g25g90mg1160mg14g
49034g43g9g37g21g80mg1110mg15g
65036g44g8g35g38g115mg1420mg24g
68040g54g14g39g36g100mg1240mg10g

Breakfast

6013g15g2g1g0g0mg10mg9g
43030g32g2g28g23g280mg810mg4g
47030g34g4g30g26g285mg770mg4g
52036g38g2g19g33g175mg890mg8g
30037g40g3g13g10g20mg55mg31g
40042g44g2g21g16g205mg790mg1g
49043g45g2g27g23g225mg1070mg1g
56043g45g2g29g29g250mg1110mg1g
30043g52g9g8g7g0mg220mg7g
41045g52g7g12g14g25mg590mg4g
61053g55g2g34g28g245mg1350mg4g

Pastas

47032g33g1g17g31g80mg1040mg7g
77046g50g4g26g53g115mg2250mg11g
98064g66g2g33g62g155mg2090mg15g
109065g67g2g33g67g200mg2220mg16g
75065g68g3g31g39g160mg1780mg4g
72065g68g3g25g39g135mg1600mg4g

Breads

13022g25g3g6g1g0mg260mg2g
15023g24g1g6g3g5mg320mg0g
16026g27g1g6g4g10mg260mg4g
13026g27g1g5g0g0mg330mg1g
13027g28g1g5g0g0mg260mg0g
14028g29g1g5g0g0mg360mg1g
15029g30g1g6g2g0mg280mg0g
17029g32g3g6g2g0mg410mg4g
21030g31g1g7g7g50mg300mg6g
15030g31g1g6g0g0mg320mg0g
25043g44g1g9g5g10mg440mg5g
670126g130g4g27g5g0mg1160mg2g

Flatbread Pizza

82084g87g3g41g34g90mg1910mg4g
93084g86g2g45g45g115mg2120mg4g
95084g87g3g44g47g110mg2410mg5g
87085g88g3g43g39g115mg2510mg4g
93086g89g3g43g44g115mg2340mg7g
76086g89g3g36g29g65mg1860mg6g

Sandwiches

34024g27g3g21g18g40mg650mg2g
32029g31g2g14g16g35mg380mg6g
32032g34g2g23g11g50mg840mg3g
57038g40g2g35g30g170mg1260mg7g
63045g48g3g41g31g100mg1390mg2g
69046g53g7g43g35g80mg1310mg4g
64054g58g4g28g34g40mg1350mg5g
63057g62g5g28g32g70mg750mg12g
47062g68g6g18g13g10mg1150mg8g
90065g67g2g42g52g150mg1960mg11g
70065g67g2g31g35g110mg1730mg10g
64065g68g3g45g21g95mg1680mg7g
85072g80g8g41g41g110mg2080mg5g
73074g79g5g39g29g80mg2110mg5g
76078g81g3g41g30g120mg1880mg18g
86079g85g6g43g39g65mg2180mg11g
86083g86g3g37g42g110mg1650mg14g
87083g87g4g48g37g120mg1490mg7g
87089g93g4g42g37g125mg1760mg14g

Panera Kids

1804g6g2g4g16g10mg600mg2g
1607g8g1g5g12g25mg240mg1g
708g11g3g16g2g0mg730mg4g
6011g11g0g2g1g5mg40mg10g
12012g14g2g9g3g25mg990mg2g
23015g19g4g9g13g35mg840mg4g
19018g20g2g8g8g15mg1070mg10g
21020g21g1g6g11g35mg980mg4g
21020g22g2g3g13g40mg870mg5g
23023g24g1g4g15g40mg580mg11g
37025g27g2g9g25g95mg680mg4g
28026g29g3g22g9g45mg760mg30g
26027g29g2g6g14g45mg940mg4g
26027g30g3g17g9g35mg740mg3g
47032g33g1g17g31g80mg1040mg7g
44051g53g2g19g17g50mg1080mg6g

Hidden Menu

2704g7g3g25g17g405mg440mg2g
1905g7g2g25g7g30mg500mg1g
2806g7g1g28g16g85mg310mg3g
3208g12g4g22g21g60mg830mg2g
3609g12g3g35g20g140mg590mg2g
33015g23g8g33g13g80mg590mg3g

Salad Dressings

1603g3g0g1g16g35mg210mg1g
2203g3g0g0g24g0mg310mg0g
153g3g0g0g0g0mg55mg3g
255g6g1g0g0g0mg110mg5g
1106g6g0g0g9g0mg170mg3g
1408g8g0g1g12g10mg180mg7g
508g8g0g0g2g0mg180mg6g
15012g12g0g0g12g0mg180mg11g

Drinks

00g0g0g0g0g0mg0mg0g
00g0g0g0g0g0mg120mg0g
12012g12g0g8g5g20mg115mg12g
15023g23g0g8g3g10mg160mg22g
12029g29g0g0g0g0mg25mg29g
16037g37g0g3g0g0mg0mg30g
23062g62g0g0g0g0mg80mg62g
30082g82g0g0g0g0mg90mg82g
370100g100g0g0g0g0mg90mg100g
380100g100g0g0g0g0mg80mg100g
420109g109g0g0g0g0mg90mg109g
460122g122g0g0g0g0mg160mg122g

Iced Drinks

00g0g0g0g0g0mg30mg0g
255g5g0g1g0g0mg20mg0g
16016g16g0g10g6g25mg140mg15g
29049g49g0g10g6g25mg130mg48g
21049g49g0g0g0g0mg15mg49g
40055g57g2g14g13g40mg200mg43g
43057g57g0g13g16g55mg330mg47g
400108g108g0g0g0g0mg420mg108g

Espresso Drinks

51g1g0g0g0g0mg10mg0g
16016g16g0g10g6g25mg140mg14g
16016g16g0g10g6g25mg140mg14g
32042g42g0g11g11g40mg150mg41g
34046g46g0g12g11g40mg140mg44g
42056g56g0g13g16g50mg320mg46g
42059g61g2g14g13g40mg210mg46g

Hot Drinks

00g0g0g0g0g0mg0mg0g
152g2g0g1g0g0mg10mg0g
203g3g0g1g0g0mg10mg0g
29049g49g0g10g6g25mg125mg48g
38049g51g2g10g18g50mg170mg41g

Frozen Drinks

13031g34g3g1g0g0mg10mg30g
24036g36g0g11g5g20mg50mg28g
27038g44g6g11g5g25mg60mg37g
18041g43g2g2g1g0mg35mg39g
25045g51g6g7g3g10mg35mg35g
29047g51g4g12g5g20mg60mg42g
20049g51g2g2g0g0mg30mg47g
48076g76g0g5g18g55mg230mg62g

The basics of ordering Low-Carb at Panera Bread

How to use this tool

This tool allows you to filter through Panera Bread options by net carbs. Net carbs equal total carbs minus fiber and are used by people tracking carbohydrates in their diets. Net carbs is used instead of total carbs, because the carbs in fiber are not digested and don't cause the insulin reponse of regular carbs [Source].

Why a Low-Carb Diet?

There is a lot of scientific evidence that a low-carb diet may help people lose weight more quickly than a low-fat diet [Source]. Low carb diets also result in lower risk of heart disease and lower risk of type 2 diabetes, as well as lower blood pressure.

Frequently Asked Questions

Should I do a Low Carb Diet or a Keto Diet?

A keto diet is much more restrictive than a low-carb one, which will greatly restrict your options when eating at undefined. Keto is harder to transition into, however you may also notice side-effects when switching to a low-carb diet. If your goal is to build muscle, then going low-carb could be the better option, because glucose is required for muscle repair.

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