Panera Bread is a popular bakery-cafe chain that offers sandwiches, salads, soups and baked goods. One of their sandwich offerings is the Frontega Chicken Panini, which features chicken raised without antibiotics, Fontina and Parmesan cheeses, tomato basil bread and Frontega sauce. For consumers watching their calorie intake, knowing the calorie content of menu items is important. This article will provide a detailed breakdown of the calories in a Panera Bread Frontega Chicken Panini.
Calories in a Panera Frontega Chicken Panini
According to the Panera Bread nutrition information, a Frontega Chicken Panini contains the following calorie counts:
| Panini Size | Calories |
|---|---|
| Half sandwich | 310 calories |
| Whole sandwich | 620 calories |
As you can see, the calorie count differs significantly depending on if you order a half or whole sandwich. The half Panini contains 310 calories, while the whole sandwich doubles the count at 620 calories.
Calories by Ingredient
To better understand where the calories come from in the Frontega Chicken Panini, let’s break it down by ingredient:
Chicken
The chicken provides a good portion of the protein and calories:
– Half sandwich chicken: 80 calories
– Whole sandwich chicken: 160 calories
The chicken is roasted and lean, keeping the calorie count reasonable for a protein source.
Cheese
– Half sandwich Fontina cheese: 90 calories
– Half sandwich Parmesan cheese: 20 calories
– Whole sandwich Fontina cheese: 180 calories
– Whole sandwich Parmesan cheese: 40 calories
Fontina and Parmesan pack a lot of flavor, but also calories. The higher fat content of these cheeses contributes to their higher calorie counts.
Bread
– Half sandwich tomato basil bread: 110 calories
– Whole sandwich tomato basil bread: 220 calories
Panera’s tomato basil bread has a crisp crust and fluffy interior, adding carbohydrates and calories to the sandwich.
Sauce
– Half sandwich Frontega sauce: 10 calories
– Whole sandwich Frontega sauce: 20 calories
Panera’s tangy Frontega sauce includes yogurt, lemon juice and spices. It adds flavor without too many additional calories.
Nutritional Breakdown
Looking beyond just calories, here is the full nutritional breakdown for a Frontega Chicken Panini from Panera Bread:
| Nutrient | Half Sandwich | Whole Sandwich |
|---|---|---|
| Calories | 310 | 620 |
| Total Fat | 13g | 26g |
| Saturated Fat | 6g | 12g |
| Trans Fat | 0g | 0g |
| Cholesterol | 45mg | 90mg |
| Sodium | 730mg | 1460mg |
| Total Carbohydrates | 33g | 66g |
| Dietary Fiber | 2g | 4g |
| Sugars | 3g | 6g |
| Protein | 22g | 44g |
As you can observe, the whole sandwich has approximately double the nutrient amounts compared to the half sandwich. Key points:
– Total fat: A whole Frontega chicken Panini contains 26g of fat, which is a significant source coming from the cheeses.
– Saturated fat: 12g per whole sandwich, which is on the higher side.
– Sodium: 1460mg per whole sandwich is quite high.
– Protein: 44g of protein makes this sandwich a filling choice.
– Dietary fiber: Minimal at 4g per whole sandwich.
How Panera’s Nutrition Compares
To put Panera Bread’s Frontega Chicken Panini in context, let’s see how it compares to some other similar sandwiches from different restaurants:
| Sandwich | Calories | Total Fat | Carbs | Protein |
|---|---|---|---|---|
| Panera Bread Frontega Chicken Panini (whole) | 620 | 26g | 66g | 44g |
| Starbucks Chicken & Bacon Panini (whole) | 500 | 24g | 36g | 37g |
| McDonald’s Crispy Chicken Sandwich | 470 | 23g | 48g | 22g |
| Subway Oven Roasted Chicken Sandwich | 320 | 7g | 53g | 25g |
| Wendy’s Grilled Chicken Sandwich | 230 | 5g | 31g | 26g |
Based on this comparison, the Panera Bread Frontega Chicken Panini is quite high in calories and fat compared to chicken sandwiches at other popular chains. Subway’s roasted chicken and Wendy’s grilled chicken are significantly lower in calories and fat in particular. Starbucks’ panini is closer in nutritional content to Panera’s version. McDonald’s and Subway chicken sandwiches have more carbs due to the bun and sauces used.
Tips for Cutting Calories
If you’re looking for ways to reduce the calories in a Frontega Chicken Panini at Panera, here are some tips:
Size Matters
Order a half sandwich rather than the full size. This cuts the calories in half, from 620 down to 310 calories. You can pair it with a cup of soup or small salad for a lighter, well-balanced meal.
Hold the Sauce
The tangy Frontega sauce does add flavor, but skipping it will save about 20 calories.
Go Easy on Cheese
Ask for just one slice of Fontina instead of two. This may reduce the calories from cheese by around 90 for the half sandwich.
Opt for a Salad
Instead of getting the sandwich, build a salad with grilled chicken, veggies, a light vinaigrette and a sprinkle of Parmesan. Far fewer calories but still filling.
Say No to Sides
Avoid adding on high-calorie sides like chips, bread or cookies which ramp up the total calorie count significantly.
Healthy Menu Swaps
If you want something lighter than a Frontega Chicken Panini, Panera has many healthier and lower calorie options:
Half Chicken Cobb Salad with Avocado
– 300 calories
– Grilled chicken, lettuce, tomatoes, eggs, avocado and light balsamic vinaigrette
Half Mediterranean Veggie Sandwich
– 300 calories
– Roasted vegetables, feta cheese and basil pesto on tomato basil bread
Green Goddess Cobb Salad with Chicken
– 350 calories
– Chicken, bacon, lettuce, avocado, tomatoes, eggs, onions and Green Goddess dressing
Modern Greek Salad with Quinoa
– 240 calories
– Quinoa, romaine, tomatoes, cucumbers, olives, feta cheese and balsamic vinaigrette
Southwest Chile Lime Ranch Salad with Chicken
– 330 calories
– Chicken, romaine, black beans, corn, avocado, tortilla strips and chili lime ranch dressing
Low Calorie Sauces & Dressings
Panera Bread offers some flavorful sauces and dressings to top your meals that are relatively low in calories:
Balsamic Vinaigrette (2 tbsp)
– 45 calories
Greek Dressing (2 tbsp)
– 70 calories
Fuji Apple Salad Dressing (2 tbsp)
– 45 calories
Lime Yogurt Dressing (2 tbsp)
– 35 calories
Opting for lighter dressings like vinaigrettes and yogurts over cream-based dressings can trim calories from your salad or sandwich.
Conclusion
A Panera Bread Frontega Chicken Panini certainly makes for a tasty lunch or dinner, but it does come at a calorie cost. A whole sandwich contains 620 calories, with over half of those calories coming from fat due to the cheeses. There are several ways to reduce the calorie count by making modifications like choosing a half sandwich, holding sauces and cheese, or swapping the sandwich for a salad. Compared to some other restaurants’ chicken sandwiches, Panera’s option is higher in both calories in fat. Being mindful about your total meal choices, including sides and dressings, can help trim calories at your Panera Bread visit. Their menu has lots of lighter fare like salads, sandwiches on tomato basil bread and options made with chicken raised without antibiotics to satisfy your cravings while sticking to your nutritional goals.
