Best low sugar meals at Panera Bread. In this post, I am going to be sharing with you the 13 best low sugar meals at Panera Bread. I will also answer some Frequently Asked Questions when it comes to the sugar content of Panera Bread food items. Panera Bread is known for its flatbreads, sandwiches, and salads. If you are looking for a soup and sandwich – Panera is where you go. But what exactly are the low sugar meal options at Panera and how can you order them?
How To Order Low Sugar At Panera Bread
As a general rule, the best way to order low sugar food at Panera is to order the following within the food menu categories:
- Pastries – croissants and minis
- Sandwiches – avocado and chipotle chicken
- Salads – Caesar and Greek
- Bagels – sprouted grain and jalapeno cheddar
- Soups – chicken varieties
- Other – Mediterranean bowl and flatbread pizza.
This post is focusing on the lower sugar food options at Panera. If you want to find out about lower sugar drinks options at Panera, then check out the post I wrote on it – Sugar Free Drinks From Panera Bread.
12 Best Low Sugar Meals At Panera Bread
In this section, I will go through my picks for the 12 best low sugar meals at Panera Bread.
1. Artisan Ciabatta Breakfast Options – 1g-2g of Sugar
If you are looking for a lower sugar breakfast option at Panera Bread, then definitely go for an artisan ciabatta breakfast option as they all contain 1g-2g of sugar. Below are the artisan ciabatta options at Panera Bread:
- Egg and Cheese on Artisan Ciabatta – 1g of Sugar. In comparison, the egg and cheese on brioche contain 6g of sugar.
- Sausage, Egg, and Cheese on Artisan Ciabatta – 1g of Sugar. In comparison, the sausage, egg, and cheese on the asiago bagel contain 5g of sugar and on brioche contains 6g of sugar.
- Bacon, Egg, and Cheese on Artisan Ciabatta – 2g of Sugar.
- Chipotle Chicken, Egg, and Avocado on Artisans Ciabatta – 2g of Sugar.
For all the above options, you can choose to have your eggs scrambled.
2. Avocado Sandwich – 2g of Sugar
The avocado sandwich at Panera is Panera’s lowest sugar sandwich. If you are looking for a lower sugar sandwich at Panera this, is it. A whole avocado sandwich contains 2g of sugar and a half portion also contains 2g of sugar. I double-checked the nutritional information on the Panera website, and this is correct – it must be due to the rounding for a whole and a half sandwich.
In comparison the highest sugar sandwich at Panera is the Smokehouse BBQ Chicken in a Classic White Miche – a whole sandwich contains 18g of sugar. That’s 9 times more than the avocado sandwich
3. Caesar Salad – 3g of Sugar
The Caesar salad at Panera is the lowest sugar salad on the menu. A half portion contains a mere 1g of sugar and a whole portion contains 3g of sugar. If you choose to add chicken to your Caesar this will not impact the whole portion’s sugar content. Adding chicken does increase the sugar content of a half portion slightly to 2g of sugar.
4. Chicken Soup – 3g-5g of Sugar
If you are after a lower sugar soup at Panera, then your best bet is chicken soup. The three chicken soups at Panera (Thai chicken, homestyle chicken noodle, and cream of chicken and wild rice) are the lowest sugar soups at Panera. A cup of each of these soups contains 3g of sugar, a bowl contains 4g of sugar, and a bread bowl contains 5g of sugar.
5. Croissant – 4g of Sugar
Let’s face it, Panera is known for its pastry items. But sadly, the pastry items at Panera tend to be their highest sugar menu items. If you want a pastry item to dip into your coffee, then definitely go for a croissant. This is Panera’s lowest sugar pastry item – containing 4g of sugar.
If you want to know what low sugar drinks are available at Panera to go with your croissant, then check out the post I wrote on it here – Sugar Free Drinks From Panera Bread.
6. Sprouted Grain Bagel – 4g of Sugar
The sugar content of the bagels at Panera can reach up to 34g of sugar (the cinnamon crunch). If you want a lower sugar bagel at Panera (I mean their bagels are so good) then a great option is their sprouted grains which only contain 4g of sugar.
If you want to turn your bagel into more of a lunch option, why not order a portion of hummus to spread on top – this will only add 1g of sugar.
7. Jalapeno Cheddar Bagel – 4g of Sugar
The other lowest sugar bagel at Panera is the jalapeno bagel which also contains 4g of sugar. You can top it with a serving of plain cream cheese spread or chive and onion cream cheese – both only contain 1g of sugar per serving. Avoid the honey walnut cream cheese though, which contains 5g of sugar.
8. Chipotle Chicken Avocado Melt In Black Pepper Focaccia Round – 5g of Sugar
The second lowest sugar sandwich at Panera is their chipotle chicken avocado melt in a black pepper focaccia round. A half sandwich only contains 2g of sugar and a whole contains 5g of sugar.
9. Greek Salad – 7g of Sugar
The second lowest sugar salad at Panera is their Greek salad which contains 3g of sugar in a half salad and 7g of sugar in a whole portion. All the Mediterranean vibes.
10. Mediterranean Bowl – 7g of Sugar
Another lower sugar Mediterranean option at Panera is their Mediterranean bowl which also only contains 7g of sugar – regardless of whether it is ordered with or without chicken. This bowl consists of cilantro lime brown rice and quinoa, arugula, grape tomatoes, olives, hummus, cucumbers, lemon tahini dressing, feta, and Greek yogurt.
11. Mini Cookies/Muffins/Scones – 7g-9g of Sugar
The full-sized cookies, muffins, and scones at Panera can be high in sugar sadly. However, if your sweet tooth is kicking in there is a way you can have a small portion of Panera pastry delights without going crazy in the sugar department.
The answer? Their mini cookies, muffins, and scones. Each of these contains around 7g-9g of sugar. I have listed the sugar content for each below:
- Mini cranberry orange muffin – 7g of sugar
- Petite chocolate chipper cookie – 8g of sugar
- Mini bear claw – 8g of sugar
- Mini oatmeal raisin with berries – 8g of sugar
- Mini lemon drop flavored cookie – 9g of sugar
- Mini blueberry scone – 9g of sugar
Still avoid the mini cinnamon roll though which still contains 35g of sugar.
12. Flatbread Pizza 7g-9g
If you want a flatbread pizza, then it is good to know that three (3) of them contain 7g of sugar. These flatbread pizzas are:
- Cheese flatbread pizza – 7g of sugar
- Pepperoni flatbread pizza – 7g of sugar
- Sausage and pepperoni flatbread pizza – 7g of sugar
However, to be honest none of the other flatbread pizzas contain more than 9g of sugar, so the variety you pick doesn’t make a huge difference.
If you want to read more about lower sugar pizza options, then you can read some of the posts I have written on pizza chain options:
- Which Little Caesars Pizzas Contain the Least Sugar?
- Sugar Content Of All Pizza Hut Pizzas – Ranked
- How Much Sugar is in a Papa John’s Pizza?
- The Sugar Content of All Domino’s Pizzas Ranked
If you want to know what lower sugar drinks are available at Panera Bread, then check out the post I wrote on it – Sugar Free Drinks From Panera Bread.
Summary Table – Lowest Sugar Menu Items at Panera Bread
Below is a summary table of the lowest sugar menu items available at Panera Bread together with the sugar content for each item. As you can see from the table the sugar content ranges from 1g to 9g of sugar. The popular Pizza Flatbread is one of the highest items at 9g of sugar.
| Panera Lower Sugar Menu Items | Sugar Content |
|---|---|
| Artisan Ciabatta Breakfast Options | 1g-2g |
| Avocado Sandwich | 2g |
| Caesar Salad | 3g |
| Chicken Soup | 3g-5g |
| Croissant | 4g |
| Sprouted Grain Bagel | 4g |
| Jalapeno Cheddar Bagel | 4g |
| Chipotle Chicken Avocado Melt In Black Pepper Focaccia Round | 5g |
| Greek Salad | 7g |
| Mediterranean Bowl | 7g-9g |
| Mini Cookies/Muffins/Scones | 7g-9g |
| Pizza Flatbread | 9g |
F&Q – Sugar At Panera Bread
How Much Sugar Is In Panera’s French Baguette?
There is 1g of sugar in a 2oz serving of Panera’s French baguette.
Does Panera Mac N Cheese Contain Sugar?
There are 15g of sugar in a large portion of Mac N Cheese at Panera and 7g of sugar in a small portion of Mac N Cheese at Panera.
Does Panera Tomato Soup Contain Sugar?
There are 17g of sugar in a bowl of tomato soup at Panera and 11g of sugar in a cup of tomato soup at Panera.
How Much Sugar Is In Panera’s Broccoli Cheddar Soup?
A bowl of Panera’s broccoli cheddar soup contains 8g of sugar and a cup of Panera’s broccoli cheddar soup contains 5g of sugar.
How Much Sugar is In Panera’s Autumn Squash Soup?
There are 33g of sugar in a cup of Panera’s Autumn Squash Soup and 22g of sugar in a cup of Panera’s Autumn Squash Soup.
Does Panera’s Oatmeal Contain Sugar?
There are 17g of sugar in the oatmeal with strawberries, pecans, and cinnamon crunch topping at Panera.
How Much Sugar Is In Panera Pumpkin Muffin?
There are 40g of sugar in a Panera pumpkin muffin.
How Much Sugar Is In A Blueberry Muffin from Panera?
There are 35g of sugar in a blueberry muffin from Panera.
How Much Sugar Is In A Panera Cookie?
There are 30g-56g of sugar in a full-sized Panera cookie depending on the flavor.
How Much Sugar Is In A Panera Kitchen Sink Cookie?
There are 56g of sugar in a Panera Kitchen Sink Cookie at Panera – making it the highest sugar Panera Cookie currently on the menu.
How Much Sugar Is In A Panera Chocolate Chip Cookie?
There are 31g of sugar in a chocolate chipper cookie from Panera and 8g of sugar in a petite chocolate chipper cookie at Panera.
How Much Sugar is In A Brownie From Panera?
There are 12g of sugar in a mini brownie from Panera and 50g of sugar in a full-sized brownie from Panera.
How Much Sugar Is In A Panera Cinnamon Roll?
There are 35g of sugar in a mini cinnamon roll from Panera.
There are 71g of sugar in a vanilla-flavored cinnamon roll from Panera.
How Much Sugar Is In A Panera Bear Claw?
There are 30g of sugar in a Panera Bear Claw. There are 8g of sugar in a mini bear claw at Panera.
How Much Is In A Panera Chocolate Croissant?
There are 15g of sugar in a Panera Chocolate Croissant.
How Much Sugar Is In A Panera Cinnamon Crunch Bagel?
There are 34g of sugar in Panera’s Cinnamon crunch Bagel – making it Panera’s highest sugar bagel. If you want a cinnamon bagel at Panera, you are better off ordering a cinnamon swirl and raisin bagel which contains 13g of sugar.
How Much Sugar Is In A Panera Chocolate Chip Bagel?
There are 14g of Sugar in a Panera Chocolate Chip Bagel.
How Much Sugar Is In A Panera Blueberry Bagel?
There are 11g of sugar in a Panera Blueberry Bagel.
Does Panera Greek Dressing Contain Sugar?
There is 0g of sugar in both the half serving (1.5 tbsp) and the whole serving (3 tbsp) of Panera’s Greek Goddess Dressing.
How Much Sugar Is In Panera’s Green Goddess Dressing?
There is 1g of sugar in a half (1.5 tbsp) serving of Panera’s Green Goddess dressing and 3g of sugar in a whole serving (3 tbsp) of Panera’s green goddess dressing.
Does Panera’s Caesar Dressing Contain Sugar?
There is 0g of sugar in a half (1.5 tbsp) serving of Panera’s Caesar Dressing and 1g of sugar in a whole (3 tbsp) serving of Panera’s Caesar dressing.
12 Best Low Sugar Meals At Panera Bread – The Final Bite
Best low sugar meals at Panera Bread. What have we learned from the above? Well, the good news is that you can grab yourself a flatbread pizza for around 7g of sugar. As for other items, there are plenty of lower sugar sandwiches and soups available on the menu. The bad news is that you will want to avoid any of the sweet items unless you pick one of the mini-sweet treats – however, be warned one of these small baked delights contains the same amount of sugar as a flatbread pizza. If I had to choose, I know what I would pick…
And Remember…
Ingredients and/or manufacturing processes may change. Always double-check ingredient lists and nutritional information before purchasing any food items.
WANT TO FIND MORE LOW SUGAR OPTIONS?
Do you want to learn about some other low-sugar options at your favorite coffee chains, fast food, or restaurant joints, or just while you are shopping for groceries? If you do, then check out some of my other articles below:
