How many calories are in a Panera Bread Frontega chicken?

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:


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.


– 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.


– 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.


– 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.


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.

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