Panera Bread

Instead of: Half Italian Combo on French Combo roll (545 calories / 21.5 g fat / 2.5 g fiber), Asiago Cheese Bisque (230 calories /17 g fat / 1 g fiber), and an I.C. Honey Dew Green Tea with Whip Cream (260 calories / 9 g fat / 0 g fiber / 43 g carbohydrates)

Total: 1035 calories, 47.5 g fat, 3.5 g fiber

We suggest: Half Smoked Turkey on Sourdough (225 calories / 7.5 g fat / 2 g fiber), Garden Vegetable Soup (100 calories / 15 g fat / 4 g fiber), and a Medium Diet Coke (0 calories/0 g fat/0 g fiber/0 g carbs)

Total: 325 calories, 22.5 g fat, 6 g fiber


Other nutrition facts:

Cafe Sandwiches
Smoked Turkey on Sourdough 450 calories / 15 g fat / 4 g fiber
Smoked Turkey on Country 590 calories / 15 g fat / 6 g fiber
Chicken Salad on 9 Grain 600 calories / 26 g fat / 5 g fiber
Chicken Salad on Sesame Semolina 690 calories / 23 g fat / 7 g fiber
Tuna Salad on Honey Wheat 730 calories / 52 g fat / 5 g fiber
Tuna Salad on Multigrain 840 calories / 43 g fat / 5 g fiber
Smoked Ham & Swiss on Rye 630 calories / 31 g fat / 6 g fiber
Smoked Ham & Swiss on Stone-Milled Rye 910 calories / 31 g fat / 7 g fiber
Peanut Butter & Jelly on French 440 calories / 16 g fat / 3 g fiber
Peanut Butter & Jelly on Artisan French 560 calories / 15 g fat / 4 g fiber
Italian Combo on French Combo roll 1090 calories / 43 g fat / 5 g fiber
Italian Combo on French Baguette 890 calories / 40 g fat / 4 g fiber
Italian Combo on Ciabatta 1000 calories / 49 g fat / 5 g fiber
Tuscan Chicken 860 calories / 52 g fat / 5 g fiber
Asiago Roast Beef 960 calories / 52 g fat / 2 g fiber
Bacon Turkey Bravo 860 calories / 34 g fat / 5 g fiber
Sierra Turkey 760 calories / 44 g fat / 4 g fiber
Garden Veggie 570 calories / 24 g fat / 4 g fiber
Turkey Fresco 580 calories / 15 g fat / 4 g fiber
Festiago Chicken on Asiago Demi 700 calories / 24 g fat / 2 g fiber
Turkey Artichoke 850 calories / 41 g fat / 4 g fiber
Frontega Chicken 860 calories / 46 g fat / 5 g fiber
Coronado Carnitas Panini 720 calories / 30 fat / 3 g fiber


Salads
Grilled Chicken Caesar Salad 490 calories / 27 g fat / 3 g fiber
Caesar Salad 390 calories / 26 g fat / 3 g fiber
Classic Cafe Salad 400 calories / 36 g fat / 4 g fiber
Fandango Salad 400 calories / 28 g fat / 7 g fiber
Greek salad 480 calories / 45 g fat / 5 g fiber
Asian Sesame Chicken Salad 400 calories / 15 g fat / 4 g fiber
Strawberry Poppyseed salad 240 calories / 7 g fat / 8 g fiber
Tomato & Fresh Mozzarella salad with Rosemary & Onion Focaccia wedges 880 calories / 59 g fat / 5 g fiber


Soups, 8 oz
Black bean soup 180 calories / .5 g fat / 17 g fiber
Boston Clam Chowder 210 calories / 12 g fat / 1 g fiber
Broccoli Cheddar soup 220 calories / 17 g fat / 1 g fiber
Chicken Noodle soup, low fat 110 calories / 2.5 g fat / 1 g fiber
Cream of Chicken & Wild Rice soup 210 calories / 13 g fat / <1 g fiber
Garden Vegetable Soup 100 calories / 1 g fat / 3 g fiber
Baked Potato soup 200 calories / 9 g fat / 2 g fiber
French Onion Soup with Fetina Cheese 10 oz 200 calories / 9 g fat / 2 g fiber
Tomato Ravolini, low fat 110 calories / 2.5 g fat / 2 g fiber
Chicken Chili 180 calories / 6 g fat / 9 g fiber
Ginger Tomato Florentine Soup 80 calories / 1.5 g fat / 2 g fiber
Moroccan Tomato Lentil soup 110 calories / 1.5 g fat / 7 g fiber
Potato Cream Cheese soup 190 calories / 10 g fat / 1 g fiber
Smoked Salmon & Asparagus soup 240 calories / 18 g fat / <1 g fiber
Lentil soup 120 calories / 1 g fat / 7 g fiber
Gumbo soup 110 calories / 3 g fat / 2 g fiber
Tomato Bisque 160 calories / 7 g fat / 3 g fiber
Forest Mushroom soup 140 calories / 8 g fat / 2 g fiber
Santa Fe Roasted Corn soup 140 calories / 3.5 g fat / 3 g fiber
Corn & Green Chili Chowder 190 calories / 8 g fat / 3 g fiber
Creamy Country Asparagus soup 180 calories / 13 g fat / 2 g fiber
Farmers' Market Bisque 140 calories / 8 g fat / 2 g fiber
Asiago Cheese Bisque 230 calories / 17 g fat / 1 g fiber
Fire Roasted Vegetable Bisque 180 calories / 11 g fat / 2 g fiber
Mesa Bean & Vegetable soup 100 calories / .5 g fat / 3 g fiber
Savory Vegetable Bean soup 120 calories / 2 g fat / 4 g fiber
Vegetable & Sirloin soup 100 calories / 2 g fat / 2 g fiber
Tomato Mushroom & Barley soup 110 calories / 2 g fat / 4 g fiber


Breads
Sourdough Roll 170 calories / .5 g fat / 1 g fiber
Sourdough bread bowl 540 calories / 1.5 g fat / 5 g fiber
Sourdough baguette, round, loaf, XL loaf - 2 oz serving 130 calories / 0 g fat / 1 g fiber
French Roll 160 calories / 1 g fat / 1 g fiber
French Combo roll 340 calories / 2 g fat / 3 g fiber
French loaf, XL loaf - 2oz serving 140 calories / 1 g fat / 1 g fiber
French baguette 2 oz serving 140 cal, 1 g fat / 1 g fiber
Asiago Cheese Demi, loaf 150 calories / 4 g fat / <1 g fiber
Braided Challah 160 calories / 2.5 g fat / 1 g fiber
Three Seed Demi 140 calories / 3 g fat / 2 g fiber
Olive Demi 140calories / 2.5 g fat / 2 g fiber
Asiago Cheese Focaccia 140 calories / 5 g fat / 1 g fiber
Rosemary & Onion Focaccia 140 calories / 5 g fat / 1 g fiber
Basil Pesto Focaccia 150 calories / 6 g fat / 1 g fiber
Rye loaf 140 calories / 2.5 g fat / 1 g fiber
Nine grain 150 calories / 2.5 g fat / 2 g fiber
Honey Wheat 140 calories / 2.5 g fat / 2 g fiber
Sunflower loaf 160 calories / 5 g fat / 1 g fiber
Ciabatta - 6oz serving 430 calories / 10 g fat / 3 g fiber
Three Seed Demi 140 calories / 3 g fat / 2 g fiber
Tomato Basil XL loaf 130 calories / .5 g fat / 1 g fiber
Cinnamon Raisin loaf 160 calories / 3 g fat / 1 g fiber
Holiday bread 150 calories / 1 g fat / <1 g fiber
Country Demi, loaf, miche 120 calories / 0 g fat / 1 g fiber
French baguette, miche 120 calories / 0 g fat / 1 g fiber
Multigrain loaf, miche 130 calories / .5 g fat / 1 g fiber
Sesame Semolina Demi, loaf, miche 130 calories / 0 g fat / 2 g fiber
Three Cheese Demi, loaf, miche 130 calories / 1.5 g fat / 1 g fiber
Three Seed Demi 140 calories / 2.5 g fat / 2 g fiber
Stone-Milled Rye loaf, miche 190 calories / .5 g fat / 2 g fiber
Kalamata Olive Demi, loaf 140 calories / 2 g fat / 1 g fiber
Raisin Pecan boule 140 calories / 2.5 g fat / 1 g fiber


Desserts
Banana Nut Muffin 540 calories / 24 g fat / 3 g fiber
Banana Nut Muffin 290 calories / 14 g fat / 2 g fiber
Blueberry Muffin 450 calories / 16 g fat / 3 g fiber
Chocolate Chip Muffin 560 calories / 23 g fat / 3 g fiber
Chocolate Chip Muffin 270 calories / 11 g fat / 1 g fiber
Pumpkin Muffin 550 calories / 19 g fat / 2 g fiber
Pumpkin Muffin 270 calories / 9 g fat / 1 g fiber
Low Fat Tripleberry Muffin 320 calories / 3.5 g fat / 3 g fiber
Apple Danish 410 calories / 10 g fat / 2 g fiber
Cheese Danish 520 calories / 17 g fat / 2 g fiber
Cherry Danish 440 calories / 13 g fat / 2 g fiber
German Chocolate Danish 580 calories / 24 g fat / 4 g fiber
Gooey Butter Danish 600 calories / 22 g fat / 2 g fiber
Peach Danish 450 calories / 13 g fat / 2 g fiber
Coffee Cake - Cherry Cheese - 2.33 oz serving 190 calories / 7 g fat / <1 g fiber
Apple Croissant 340 calories / 13 g fat / 1 g fiber
Butter Croissant 310 calories / 17 g fat / 1 g fiber
Cheese Croissant 360 calories / 19 g fat / 1 g fiber
Chocolate Croissant 450 calories / 25 g fat / 4 g fiber
Raspberry Cheese Croissant 320 calories / 15 g fat / 1 g fiber
Bear Claw 460 calories / 22 g fat / 4 g fiber
Cinnamon Roll 630 calories / 25 g fat / 3 g fiber
Cobblestone 530 calories / 7 g fat / 4 g fiber
Cherry strudel - 4.8 oz serving 430 calories / 27 g fat / 2 g fiber
Apple Raisin strudel - 1.5 oz serving 480 calories / 26 g fat / 1 g fiber
Pecan Roll 540 calories / 26 g fat / 3 g fiber
Chocolate Duet cookie with walnuts 380 calories / 21 g fat / 2 g fiber
Chocolate Chipper cookie 410 calories / 22 g fat / 1 g fiber
Nutty Oatmeal Raisin cookie 370 calories / 15 g fat / 3 g fiber
Nutty Chocolate Chipper cookie 440 calories / 25 g fat / 2 g fiber
Shortbread cookie 390 calories / 25 g fat / <1 g fiber
Orange scone 460 calories / 22 g fat / 1 g fiber
Cinnamon Chip Scone 560 calories / 28 g fat / 1 g fiber
Caramel Pecan brownie - 4 oz serving 530 calories / 28 g fat / 2 g fiber
Chocolate Cream Cheese brownie - 3.8 oz serving 470 calories / 21 g fat / 2 g fiber
Very Chocolate brownie - 3.5 oz serving 410 calories / 18 g fat / 2 g fiber
Carrot Walnut mini Bundt cake - 5.75 oz serving 590 calories / 30 g fat / 3 g fiber
Lemon Poppy Seed mini Bundt cake - 4.75 oz serving 480 calories / 22 g fat / 0 g fiber
Pineapple Upside-Down mini Bundt cake - 5.75 oz serving 470 calories / 19 g fat / 1 g fiber
Cinnamon Almond Crunch - 1.5 oz serving 210 calories / 11 g fat / 1 g fiber


Bagels without Toppings, serving is 1 bagel
Sesame 300 calories / 11.5 g fat / 4 g fiber / 61 g carbohydrates
Multi-grain 290 calories / 1.5 g fat / 3 g fiber / 60 g carbohydrates
Blueberry 330 calories / 1 g fat / 3 g fiber / 69 g carbohydrates
Cinnamon Raisin 330 calories / 1 g fat / 3 g fiber / 70 g carbohydrates
Everything 300 calories / 1.5 g fat / 3 g fiber / 60 g carbohydrates
Plain 290 calories / 1 g fat / 2 g fiber / 59 g carbohydrates
Asiago 330 calories / 5 g fat / 2 g fiber / 57 g carbohydrates
Chocolate Chip 360 calories / 6 g fat / 3 g fiber / 67 g carbohydrates
Cranberry Walnut 350 calories / 5 g fat / 4 g fiber / 65 g carbohydrates
Dutch Apple 350 calories / 2.5 g fat / 3 g fiber / 73 g carbohydrates
French Toast 380 calories / 4.5 g fat / 3 g fiber / 73 g carbohydrates
Peanut Butter Banana Crunch 390 calories / 6 g fat / 3 g fiber / 76 g carbohydrates
Trail Mix 380 calories / 6 g fat / 3 g fiber / 71 g carbohydrates
Morning Glory 380 calories / 7 g fat / 3 g fiber / 71 g carbohydrates
Cinnamon Crunch 510 calories / 9 g fat / 3 g fiber / 95 g carbohydrates


Spreads - all servings 2 oz
Plain cream cheese 190 calories / 18 g fat / 0 g fiber
Reduced Fat Plain cream cheese 130 calories / 12 g fat / <1 g fiber
Reduced Fat Hazelnut cream cheese 150 calories / 11 g fat / <1 g fiber
Reduced Fat Honey Walnut cream cheese 150 calories / 11 g fat / <1 g fiber
Reduced Fat Smoked Salmon cream cheese 120 calories / 10 g fat / <1 g fiber
Reduced Fat Sun-Dried Tomato cream cheese 130 calories / 11 g fat / <1 g fiber
Reduced Fat Raspberry cream cheese 130 calories / 10 g fat / <1 g fiber
Reduced Fat Veggie cream cheese 130 calories / 11 g fat / 1 g fiber
Roasted Garlic hummus 90 calories / 5 g fat / 3 g fiber


Beverages
I.C. Honey Dew Green Tea includes the whip cream 260 calories / 9 g fat / 0 g fiber / 43 g carbohydrates
Iced Green Tea 60 calories / 0 g fat / 0 g fiber / 15 g carbohydrates