Quick Answer
A half Panera Strawberry Poppyseed Salad with dressing contains approximately 220-360 calories. The exact calorie count depends on the dressing choice.
Detailed Answer
Determining the calorie count for a Panera Strawberry Poppyseed Salad requires looking at the individual ingredients that make up the salad. Here is a breakdown of the key components:
Salad Greens
The Panera Strawberry Poppyseed Salad starts with a base of salad greens. Panera does not provide an exact breakdown of the greens blend used, but based on standard salad mixes it likely contains some combination of lettuce, spinach, arugula, and other leafy greens.
The calories in salad greens are very low. For example, 2 cups of mixed greens contains about 20 calories. So the greens add minimal calories to the overall salad.
Strawberries
Fresh strawberries add sweetness and flavor to the salad. Panera states the salad contains sliced strawberries, but does not list an exact amount.
As a benchmark, 1 cup of sliced strawberries contains approximately 50 calories. So the strawberries likely add 50-100 calories or so to a full-size salad. In a half salad, estimate around 25-50 strawberries calories.
Poppyseed Dressing
Poppyseed dressing is a key component that adds flavor and calories. Panera uses a basic vinaigrette made with ingredients like canola oil, distilled vinegar, sugar, poppy seeds, and spices.
The nutrition information lists a 2 fl oz serving of Poppyseed Vinaigrette as having 140 calories. A full-size salad comes with 4 fl oz of dressing for 280 calories from the dressing.
Therefore, for a half salad with 2 fl oz of dressing, the dressing would add approximately 140 calories.
Feta Cheese
Crumbled feta cheese tops the Panera Strawberry Poppyseed Salad. Feta adds a tangy, salty flavor as well as additional calories.
The nutrition info shows the full salad contains 1 oz of feta. A 1 oz serving of feta cheese contains about 80 calories. So the feta cheese adds around 80 calories to a full salad, and around 40 calories for a half salad.
Chicken (Optional)
The Strawberry Poppyseed Salad can also be ordered with grilled chicken for an extra charge. Panera lists the chicken as adding 60 calories in the full-size salad, or about 30 calories in a half salad.
Almonds (Optional)
Sliced almonds can also be added as an extra salad topping. Panera says the almonds add 50 calories to the full salad, or around 25 calories to a half salad.
Nutrition Summary
Putting this all together, here is a nutrition summary for a half Panera Strawberry Poppyseed Salad:
| Ingredient | Calories |
|---|---|
| Salad Greens | 10 |
| Strawberries | 25-50 |
| Poppyseed Dressing | 140 |
| Feta Cheese | 40 |
| Total Without Extras | 220-240 |
| Chicken (Optional) | 30 |
| Almonds (Optional) | 25 |
| Total With Extras | 275-295 |
So in total, a half Panera Strawberry Poppyseed Salad contains approximately 220-360 calories depending on added chicken, almonds, exact strawberry amount, and any dressing variability.
A full-size salad with double the ingredients would contain 440-720 calories.
Ways to Reduce Calories
If you want to lighten up the salad, there are a few easy ways to reduce the calories:
– Use reduced-fat dressing or limit to 1 fl oz per serving
– Skip extras like cheese, chicken, and nuts
– Ask for dressing on the side and use sparingly
– Choose fruit-infused water instead of sugary drinks
– Avoid baguettes, chips, or other unnecessary extras
Making these simple tweaks can save 100 calories or more per salad.
Nutritional Benefits
Despite the calorie count, the Panera Strawberry Poppyseed Salad is packed with nutrition:
Fruit
The strawberries provide vitamin C, manganese, and antioxidants that fight inflammation and oxidative stress.
Vegetables
The leafy greens supply folate, vitamin K, vitamin A, and phytonutrients that combat chronic disease.
Lean Protein
Adding grilled chicken boosts protein, which helps with weight management and preserving muscle mass.
Healthy Fats
The poppyseed dressing contains unsaturated fats from vegetable oils that support heart health.
So while not the absolute lowest calorie option, the salad provides filling fiber, disease-fighting antioxidants, and important vitamins and minerals with minimal unhealthy saturated fat.
Popularity of Strawberry Poppyseed Salad
The Strawberry Poppyseed Salad is one of Panera’s most popular fresh menu choices. Reasons for its popularity may include:
– Sweet, juicy strawberries appeal to many palates
– Poppyseeds offer a unique flavor not found on most salads
– Addition of feta cheese enhances the salad’s savory taste
– Allows customization with protein additions like chicken
– Perceived as a lighter salad choice due to fruit and veggies
– NameError brand has reputation for quality ingredients and preparation
Panera reports steady increases in salad sales each year, indicating consumers want lighter, healthier options made with quality ingredients. The Strawberry Poppyseed Salad delivers on those requirements with its blend of bright fruit, crunchy nuts and greens, tangy cheese, and lean protein options.
Comparable Salad Options
If you enjoy the Strawberry Poppyseed Salad, Panera offers several other similar salad choices:
– Fuji Apple Salad – Mixed greens, arugula, apple chips, dried cranberries, pecans, gorgonzola, apple cider vinaigrette
– Asian Sesame Salad – Romaine, kale, broccoli, sesame seeds, edamame, cilantro, peanut dressing
– Green Goddess Cobb Salad – Romaine, bacon, eggs, avocado,tomatoes, blue cheese, Green Goddess dressing
– Modern Greek Salad – Romaine, feta, olives, tomatoes, cucumbers, chickpeas, Greek dressing
All provide flavorful add-ins like fruit, cheese, nuts, and lean protein atop a foundation of crisp salad greens. The nutrition and calories vary but are comparable to the Strawberry Poppyseed Salad when keeping portions in check.
Making Your Own Strawberry Poppyseed Salad
Want to recreate Panera’s popular salad at home? Here is a simple recipe:
Ingredients:
– 5 oz mixed salad greens
– 1 cup sliced strawberries
– 2 Tbsp sliced almonds
– 1 oz crumbled feta cheese
– 2 Tbsp poppyseed dressing (store-bought or homemade)
Instructions:
1. Wash, dry, and slice the strawberries.
2. Assemble the salad greens in a large bowl. Top with strawberries, almonds and feta cheese.
3. Drizzle with poppyseed dressing right before serving.
4. Enjoy your homemade Panera dupe!
Get creative by adding other toppings like grilled chicken, dried cranberries, avocado, pecans, or blueberries. The basic formula combines salad greens, fruit, nuts, and a flavorful dressing for a nutritious meal any time of year.
Conclusion
A half Panera Strawberry Poppyseed Salad contains about 220-360 calories depending on preparation. The majority of calories come from the dressing and cheese, while the greens and strawberries make it nutritious. Enjoy this tangy, sweet salad as part of an overall balanced diet for good health!