Panera Bread: Low-Sodium Food and Drink Options (Complete List)

If you frequent Panera Bread, you probably know that the chain has a pretty extensive menu full of breakfast and lunch food, bakery items, and beverages that can cater to many different lifestyles, whether you’re vegan, gluten-free, or keto.

But what about if you follow a low sodium diet? If you’re someone who’s watching your sodium intake, you may be wondering what’s offered at Panera that’s considered low sodium.

We’ve gathered a complete list of all the food and drinks available on the current Panera menu so you can get familiar with some lower-sodium choices at the popular chain.

Low sodium food choices on the Panera menu

When it comes to food on the Panera menu, most of the big ticket breakfast and lunch items are well above a reasonable sodium range – as is the case with many fast food or quick-service restaurants, unfortunately. In fact, packaged and prepared foods tend to make up most of the sodium in our diets as Americans.

So unfortunately all of the soups, sandwiches, and salads that Panera is known for are off-limits if you’re trying to stick to a low sodium diet. What amount is considered low sodium? For the purpose of this list, we’ve aligned with what the FDA defines as low sodium: 140 mg of sodium or less per serving. 

To stay within this low sodium range at Panera, you’ll mostly need to stick to small items and sides that keep the overall sodium amount in check thanks to their smaller portions. Some of your most substantial low sodium choices will be the Greek Yogurt with Mixed Berries, which only 80 mg of sodium for one parfait, or things like fruit cups and a side scrambled egg.

But there’s some good news when it comes to the bakery section. If you’re a brownie person, you’re in luck: one brownie at Panera clocks in at 95 mg of sodium. And because Panera offers several items in “mini” size, there are some treats you can enjoy that make for low-sodium choices, like mini brownies, cookies, and even bear claws.

Below is the full list of every food item on the current Panera menu that comes with a sodium level of 140 mg or less, and the specific serving size has been indicated for each.

Bakery Items	Sodium Amount	Serving Size
Mini Brownie	25 mg	1 Brownie
Mini Cookie (Oatmeal Raisin w/ Berries)	45 mg	1 Cookie
Mini Cookie (Candy)	75 mg	1 Cookie
Petite Chocolate Chipper Cookie	85 mg	1 Cookie
Plain Cream Cheese Spread	85 mg	2 TBSP
Brownie	95 mg	1 Brownie
Reduced Fat Honey Walnut Cream Cheese Spread	105 mg	2 TBSP
Mini Bear Claw	115 mg	1 Pastry
Breakfast, Lunch + Side Items	Sodium Amount	Serving Size
Apple	0 mg	1 Apple
Banana	0 mg	1 Banana
Summer Fruit Cup	10 mg	1 Container
Large Fruit Cup	30 mg	1 Container
Kettle Cooked Potato Chips	75 mg	1 Package
Greek Yogurt with Mixed Berries	80 mg	1 Parfait
Scrambled Egg	90 mg	1 Egg
Egg Whites	100 mg	1 Portion
Dressings + Sauces	Sodium Amount	Serving Size
Greek / Herb Dressing	50 mg	Sandwich Portion
Garlic Aioli	65 mg	Sandwich Portion
Green Goddess Dressing	80 mg	1.5 TBSP
White Balsamic Vinaigrette	85 mg	1.5 TBSP
Bravo Sauce	90 mg	Sandwich Portion
Ranch Dressing	120 mg	Sandwich Portion
Poppyseed Dressing	125 mg	3 TBSP
Chipotle Aioli	130 mg	Sandwich Portion
Balsamic Vinaigrette	140 mg	1.5 TBSP
Caesar Dressing	140 mg	1.5 TBSP

Panera beverages that are low in sodium

The list of low sodium beverages at Panera is very long – because most coffee and tea is low in sodium and many bottled drinks are small enough in size to keep the sodium to a minimum, you’ve got lots of options when it comes to drinks.

Many items contain no sodium at all, from hot and iced teas in various flavors and varieties to shots of espresso and sparkling water. And many of Panera’s coffee drinks have very little sodium; items like hot coffee blends, americanos, and iced coffee all fall under 10 mg of sodium per serving.

Outside of coffee and tea, there are tons of juices, lemonades, sodas, and even frozen drinks available at Panera that have sodium levels under 100 mg, and some hand-crafted beverages just make the cut, like the Chai Tea Latte or Madagascar Vanilla Latte.

Another great low-sodium choice for a more substantial beverage is a smoothie; at Panera, you can get a Strawberry, Strawberry Banana, or or Mango smoothie, all made with greek yogurt and all under 75 mg of sodium for a 16-ounce cup. 

Below, we’ve indicated all of the beverages available on the Panera menu that come in at or below 140 mg of sodium per serving, and have indicated exactly how big that serving size is.

Drink Items	Sodium Amount	Serving Size
British Breakfast Tea	0 mg	16 oz
Honey Ginseng Green Tea	0 mg	16 oz
Orange Ginger Mint Tea	0 mg	16 oz
Espresso	0 mg	1 shot
AHA Blueberry Pomegranate Sparkling Water	0 mg	1 Can
AHA Lime Watermelon Sparkling Water	0 mg	1 Can
Passionfruit Papaya Iced Green Tea	0 mg	1 Bottle
Bubly Sparkling Water (Lemon or Lime)	0 mg	1 Can
Americano	5 mg	16 oz
Decaf Coffee	5 mg	16 oz
Honest Berry Hibiscus Iced Tea	5 mg	1 Bottle
Premium Orange Juice	5 mg	11.5 oz
Cafe Blend Dark Roast Coffee	10 mg	16 oz
Cafe Blend Light Roast Coffee	10 mg	16 oz
Hazelnut Flavored Coffee	10 mg	16 oz
Unsweetened Iced Tea	10 mg	20 oz
Sweet Iced Tea	10 mg	20 oz
Bottled Water	10 mg	1 Bottle
Kids Organic Apple Juice	10 mg	6.75 oz
Mango Yuzu Citrus Charged Lemonade	10 mg	20 oz
Strawberry Lemon Mint Charged Lemonade	10 mg	20 oz
Iced Cafe Blend Dark Roast Coffee	15 mg	20 oz
Green Tea	15 mg	20 oz
Frozen Strawberry Lemonade	15 mg	20 oz
Agave Lemonade	15 mg	20 oz
Passion Papaya Iced Green Tea	15 mg	20 oz
Minute Maid Orange Juice	30 mg	1 Bottle
Dasani Lemon	35 mg	1 Can
Dasani Lime	35 mg	1 Can
Blood Orange Charged Splash	35 mg	20 oz
Strawberry Banana Smoothie w/ Greek Yogurt	40 mg	16 oz
Pepsi	50 mg	20 oz
Wild Cherry Pepsi	55 mg	20 oz
Gold Peak Unsweetened Iced Tea	55 mg	1 Bottle
Tropicana Fruit Punch	55 mg	20 oz
Starry Lemon Lime	55 mg	20 oz
Sprite Zero	60 mg	20 oz
Pepsi Zero	65 mg	20 oz
Coke / Coke Zero	65 mg	20 oz
Fanta Orange	65 mg	20 oz
Strawberry Smoothie w/ Greek Yogurt	70 mg	16 oz
Mango Smoothie w/ Greek Yogurt	75 mg	16 oz
Dr. Pepper	75 mg	20 oz
Lipton Brisk Raspberry Tea	80 mg	20 oz
Diet Coke	80 mg	20 oz
SoBe Lifewater Yumberry Pomegranate	80 mg	20 oz
Mountain Dew	85 mg	20 oz
Canada Dry Ginger Ale	85 mg	20 oz
Pibb Xtra	90 mg	20 oz
Diet Mountain Dew	90 mg	20 oz
Mug Root Beer	95 mg	20 oz
Diet Pepsi	95 mg	20 oz
Caffeine Free Diet Pepsi	95 mg	20 oz
Cafe Latte	100 mg	16 oz
Cappuccino	100 mg	16 oz
Lime Bubly Sparkling Water	105 mg	20 oz
Madagascar Vanilla Latte	115 mg	16 oz
Sprite	115 mg	20 oz
Diet Dr. Pepper	120 mg	20 oz
Iced Cafe Latte	130 mg	20 oz
Chai Tea Latte	130 mg	16 oz
Iced Chai Tea Latte	130 mg	20 oz
Kids Organic Milk	130 mg	8 oz
Iced Madagascar Vanilla Latte	140 mg	20 oz