Quick Answer
A Panera Greek Salad contains between 440-830 calories, depending on the specific ingredients and dressing chosen. The salad base alone contains around 440 calories. Adding chicken, dressing, and other mix-ins can bring the total calorie count up to around 830 calories for a large Greek salad topped with grilled chicken and Greek dressing.
Panera Greek Salad Nutrition Facts
The Panera Greek salad starts with a base of romaine lettuce, kale, and romaine mix topped with feta cheese, tomatoes, cucumbers, red onions, and Kalamata olives. Here are the basic nutrition facts for a Panera Greek salad (without chicken or dressing):
| Serving Size | 1 salad (462g) |
| Calories | 440 |
| Total Fat | 21g |
| Saturated Fat | 8g |
| Trans Fat | 0g |
| Cholesterol | 35mg |
| Sodium | 810mg |
| Total Carbohydrates | 36g |
| Dietary Fiber | 7g |
| Sugars | 6g |
| Protein | 19g |
As you can see, a plain Greek salad from Panera contains 440 calories and provides a good amount of fiber, protein, and essential vitamins and minerals from the vegetables. However, additional ingredients like chicken, feta cheese, and dressing can significantly increase the calories.
Calories in Panera Greek Salad with Chicken
Adding grilled chicken breast to your Greek salad will add approximately 120-150 extra calories depending on if you get a half or whole chicken breast:
| Half chicken breast | 120 calories |
| Whole chicken breast | 150 calories |
So a Panera Greek salad with grilled chicken will have around:
| Greek salad + half chicken breast | ~560 calories |
| Greek salad + whole chicken breast | ~590 calories |
Keep in mind that the chicken adds a significant amount of protein – half a breast has 24g protein, while a whole breast has 48g protein.
Calories in Greek Salad Dressing
The dressing you choose for your Greek salad can also impact the calories. Panera offers several Greek salad dressing options:
| Greek Dressing (2 oz) | 270 calories |
| Balsamic Vinaigrette (2 oz) | 140 calories |
| Caesar Dressing (2 oz) | 260 calories |
| Green Goddess Dressing (2 oz) | 360 calories |
As you can see, the Greek dressing and Green Goddess dressing are the highest calorie options, with 270 and 360 calories per 2 oz serving, respectively.
The Balsamic Vinaigrette is the lowest calorie dressing option at just 140 calories per 2 oz.
Total Calories in a Panera Greek Salad
Putting it all together, here’s a breakdown of the total calories you can expect in a Panera Greek salad, based on ingredients:
| Greek Salad Ingredients | Calories |
| Greek Salad Base | 440 calories |
| + Half Chicken Breast | 120 calories |
| + Whole Chicken Breast | 150 calories |
| + 2 oz Greek Dressing | 270 calories |
| + 2 oz Balsamic Vinaigrette | 140 calories |
| + 2 oz Caesar Dressing | 260 calories |
| + 2 oz Green Goddess Dressing | 360 calories |
So in total, a Panera Greek salad can range from:
| Plain Greek Salad | 440 calories |
| Greek Salad with Half Chicken Breast and Balsamic Vinaigrette | ~700 calories |
| Large Greek Salad with Whole Chicken Breast and Greek Dressing | ~830 calories |
As you can see, ingredients like chicken and dressing can really add to the total calorie count! To keep your salad on the lighter side, stick with grilled chicken instead of crispy chicken and choose a low-calorie dressing like the balsamic vinaigrette. Or get the dressing on the side and use just a small amount.
How to Make Your Greek Salad Healthier
Here are some tips for lightening up your Panera Greek salad:
– Get the half chicken breast or no chicken to lower the calories
– Choose balsamic vinaigrette or another lighter dressing
– Order the dressing on the side and use just 1-2 tbsp
– Skip the cheese or extra toppings like avocado to reduce calories
– Ask for the salad to be prepared without croutons
– Switch out lettuce for more nutrient-dense greens like kale or spinach
– Add extra veggies like roasted red peppers, artichoke hearts, beets or broccoli
Nutrition Benefits of a Greek Salad
Despite the high calorie count, a Greek salad has some great nutritional benefits. Here are some of the key vitamins, minerals, and nutrients found in a typical Panera Greek salad:
– Protein – Grilled chicken adds lean protein, while feta provides protein too. Protein keeps you full and helps build muscle.
– Fiber – The variety of vegetables provides insoluble and soluble fiber for gut health.
– Vitamin A – The mixed greens have beta-carotene, which forms vitamin A for healthy skin and eyes.
– Vitamin C – Tomatoes and red onion give you immune-boosting vitamin C.
– Potassium – Tomato, onion, olives and greens provide potassium to control blood pressure.
– Iron – Spinach and kale contain plant-based iron to prevent anemia.
– Calcium – The feta cheese gives a good dose of calcium for strong bones.
So despite the high calorie and fat count, a Greek salad has some excellent nutritional value with vitamins, minerals, antioxidants and fiber from all the fresh vegetables.
Tips for Choosing Your Panera Greek Salad
Here are some final tips for ordering a healthy and delicious Greek salad from Panera:
– Opt for the half chicken breast or no chicken to limit calories
– Get dressing on the side to control how much you use
– Choose nutrient-dense greens like spinach or kale
– Add extra veggies for vitamins, minerals and fiber
– Skip high-calorie toppings like avocado, crispy chicken, or croutons
– Pick balsamic vinaigrette or another light dressing
– Ask them to go easy on the feta cheese to limit fat intake
– Order a small or half-portion if you want a lighter salad
With some simple customizations, you can enjoy the fresh flavors of a Panera Greek salad while still keeping your calorie and nutrient goals on track. Balance out the salad with some whole grains or lean protein and you have a nutritious light meal!
Conclusion
A Panera Greek salad can range from 440 calories for a plain salad up to 830 calories for a fully loaded version. The chicken, cheese, and dressing you choose will significantly impact the total calorie count. To lighten up your salad, opt for grilled chicken, limited feta, nutrient-dense greens, extra veggies, and a lighter dressing like balsamic vinaigrette. While high in calories, a Greek salad also provides valuable vitamins, minerals, antioxidants and fiber. So you can feel good eating this salad in moderation as part of an overall healthy diet. By customizing your salad and watching portion sizes, you can enjoy the delicious flavors without going overboard on calories.
