The Unhealthiest Panera Order (And A Healthier Alternative)

Panera Bread is known for offering a wide range of options that cater to different tastes and preferences, from freshly made salads to hearty sandwiches and baked goods.

While the chain prides itself on being a healthier alternative to many fast-casual restaurants, not all menu items are created equal. Some options pack a surprising amount of calories, sodium, and unhealthy fats.

Recently, Panera’s menu came under scrutiny following the cardiac-related deaths linked to its high-caffeine “Charged Lemonade.” Although that item has been removed, several other unhealthy options remain.

If you’re looking to make healthier choices, it’s important to know which items to skip. Let’s take a closer look at the unhealthiest item on Panera’s menu and a more nutritious alternative that still satisfies your craving.

The Unhealthiest Panera Order: Toasted Italiano on Baguette

Nutrition (Per whole sandwich):

• Calories: 1,280
• Fat: 64 g (Saturated Fat: 19 g)
• Sodium: 3,840 mg
• Carbs: 115 g (Fiber: 4 g, Sugar: 5 g)
• Protein: 61 g

Launched in April 2024 as part of Panera’s “New Era at Panera” menu, the Toasted Italiano on Baguette is a recent addition.

Unfortunately, its nutrition profile leaves much to be desired. This hearty sandwich, packed with Black Forest ham and soppressata, quickly became one of the unhealthiest items on Panera’s menu.

Why It’s Unhealthy

1. Processed Meats: The sandwich contains Black Forest ham and soppressata, both of which are highly processed meats. Consuming large amounts of processed meats has been linked to various health risks, including stomach and colorectal cancers. Regular intake of these meats can also contribute to higher levels of sodium, which raises the risk of hypertension and heart disease.
2. High-Calorie Count: At 1,280 calories per sandwich, the Toasted Italiano is packed with more calories than many people need in an entire meal. This contributes significantly to daily calorie intake, which can lead to weight gain over time if not managed properly.
3. Excessive Sodium: The sandwich contains 3,840 milligrams of sodium, which is more than 160% of the recommended daily intake. High sodium levels can increase blood pressure and the risk of cardiovascular diseases, making this sandwich a poor choice for heart health.
4. Lack of Vegetables: The sandwich includes only a few token vegetables like red onions, pepperoncini peppers, and Romaine lettuce, which do little to enhance the fiber or antioxidant content. Fiber is crucial for digestive health, and the lack of it in this sandwich further weakens its nutritional value.
5. Refined Grains: The sandwich is served on a French baguette made of refined grains. Refined grains, unlike whole grains, are stripped of fiber and essential nutrients during processing. Consuming too many refined grains instead of whole grains can negatively impact heart health and digestive function.

A Healthier Alternative: Tuna Salad on Country Rustic Sourdough

Nutrition (Per whole sandwich):

• Calories: 550
• Fat: 29 g (Saturated Fat: 4.5 g)
• Sodium: 1,060 mg
• Carbs: 50 g (Fiber: 4 g, Sugar: 4 g)
• Protein: 24 g

For a lighter, more balanced sandwich, the Tuna Salad on Country Rustic Sourdough is a much better option. While it still satisfies your craving for a delicious sandwich, it’s significantly lower in calories, sodium, and unhealthy fats.

Why It’s a Healthier Choice

1. Lower Calorie and Fat Content: With 550 calories and 4.5 grams of saturated fat, the Tuna Salad Sandwich offers a much lighter meal that is easier to fit into a healthy daily calorie limit. The fat content is also more manageable, reducing the risk of heart disease.
2. Fish Over Processed Meats: Tuna is a healthier alternative to processed deli meats. Tuna is rich in omega-3 fatty acids, which are known to reduce inflammation and lower the risk of heart disease. It’s also a good source of lean protein, with 24 grams per sandwich, contributing nearly half of the daily recommended intake for protein.
3. Better Bread Choice: While the Country Rustic Sourdough isn’t made from whole grains, sourdough bread offers some health benefits due to its fermentation process. Fermented foods, like sourdough, are linked to better gut health and a more diverse microbiome, which can improve overall digestion and immune function.
4. Moderate Sodium: At 1,060 milligrams of sodium, the Tuna Salad Sandwich is a better option for those monitoring their salt intake. It’s still important to be mindful of sodium levels, but this sandwich falls within a more reasonable range compared to the Italiano.
5. Nutrient-Dense Ingredients: The Tuna Salad Sandwich includes a few simple yet nutrient-dense ingredients, such as protein-packed tuna and fiber-rich lettuce. It provides a much better balance of macronutrients while avoiding the pitfalls of processed foods.

Comparison Table: Toasted Italiano vs. Tuna Salad

Item	Calories	Fat (g)	Saturated Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Toasted Italiano on Baguette	1,280	64	19	3,840	115	61
Tuna Salad on Country Sourdough	550	29	4.5	1,060	50	24

Tips for Making Healthier Choices at Panera

• Watch Your Portions: Many sandwiches and salads at Panera come in large portions. Consider splitting your meal or saving half for later to avoid overeating.
• Customize Your Order: Don’t hesitate to modify your order. You can request extra vegetables, skip the cheese or sauces, or opt for whole grain bread instead of refined grains.
• Balance Your Meal: Pair higher-calorie items with a lighter side, such as a salad, or a cup of broth-based soup to balance out your meal.

Conclusion:

While Panera offers many healthier menu items, there are still some nutritional traps to avoid, such as the Toasted Italiano on Baguette.

Opting for a lighter sandwich, like the Tuna Salad on Country Rustic Sourdough, can provide better nutrition while still delivering great taste.

With a little mindfulness and customization, you can enjoy a delicious and healthy meal at Panera without overloading on calories, sodium, and unhealthy fats.

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