Panera Bread offers a variety of fresh, delicious salads on their menu. One popular option is the Green Goddess Cobb Salad. This salad features chicken, bacon, eggs, tomatoes, and blue cheese on a bed of romaine lettuce. The salad is tossed in a tangy Green Goddess dressing made with avocado, Greek yogurt, and other flavorful ingredients. If you enjoy indulging in a hearty salad at Panera Bread, you may wonder just how many calories are in their Green Goddess Cobb Salad. Here is a comprehensive look at the calorie count and nutritional information for this salad option.
An Overview of the Green Goddess Cobb Salad
The Green Goddess Cobb Salad contains crisp romaine lettuce, diced chicken breasts, hard boiled eggs, cherry tomatoes, bacon pieces, and blue cheese crumbles. It is served with a generous portion of the namesake Green Goddess dressing. This dressing has a creamy, tangy flavor from ingredients like avocado, lemon juice, and Greek yogurt. Overall, the salad provides a variety of flavors and textures in each bite.
Panera Bread serves the Green Goddess Cobb Salad in one size only. The standard salad contains approximately 6 cups of lettuce and the other previously mentioned ingredients. Customers can choose to Add chicken to make it a more robust entrée salad. The added portion of chicken equates to about 3 ounces of diced, cooked chicken breast.
Nutrition Information and Calories for the Salad
Many health-conscious consumers like to pay attention to nutrition information like calories when selecting menu items. This empowers customers to make informed choices that align with their wellness goals. So how many calories are actually in the Panera Green Goddess Cobb Salad?
Here is a breakdown of the basic nutritional information for this salad:
- Calories: 550
- Total Fat: 36g
- Saturated Fat: 8g
- Trans Fat: 0g
- Cholesterol: 155mg
- Sodium: 860mg
- Total Carbohydrates: 25g
- Dietary Fiber: 5g
- Sugars: 8g
- Protein: 30g
As you can see, the Green Goddess Cobb Salad contains 550 calories. It also provides a significant amount of dietary protein at 30 grams per salad. The total fat and saturated fat contents are higher due to ingredients like eggs, bacon, cheese, and the creamy avocado dressing.
Calories from Carbohydrates, Protein, and Fat
To better understand where those 550 calories come from, we can break it down into the major macronutrients of carbs, protein and fat:
- Total Fat: 36g x 9 calories/gram = 324 calories from fat
- Carbohydrates: 25g x 4 calories/gram = 100 calories from carbs
- Protein: 30g x 4 calories/gram = 120 calories from protein
As shown above, over half the calories in the salad come from fat. Protein accounts for about 22% of the calories, while carbs make up the smallest share at 18% of the total calories.
Calories with Added Chicken
Customers have the option to add grilled chicken breast to the Green Goddess Cobb for extra protein. Opting for the salad with chicken significantly increases the calorie count and other nutrients.
Here are the nutrition facts for the Green Goddess Cobb Salad with Added Chicken:
- Calories: 740
- Total Fat: 44g
- Saturated Fat: 10g
- Trans Fat: 0g
- Cholesterol: 170mg
- Sodium: 1160mg
- Total Carbohydrates: 25g
- Dietary Fiber: 5g
- Sugars: 8g
- Protein: 54g
The added 3 ounces of chicken adds about 190 calories and 24 extra grams of protein. So the salad with chicken contains a total of 740 calories versus 550 for the regular sized portion.
Calories from Macronutrients with Chicken
Here is the calorie breakdown from the macronutrients with the added chicken:
- Total Fat: 44g x 9 calories/gram = 396 calories from fat
- Carbohydrates: 25g x 4 calories/gram = 100 calories from carbs
- Protein: 54g x 4 calories/gram = 216 calories from protein
The extra protein from the chicken makes protein account for about 29% of total calories. Fat still makes up the majority at 54% of calories, while carbs remain relatively low at 13% of total calories.
How the Green Goddess Cobb Salad Compares to Other Salads
To put the 550-740 calories of the Green Goddess Cobb Salad into context, it is helpful to see how it compares to other Panera Bread salad options:
| Salad | Calories |
|---|---|
| Green Goddess Cobb Salad | 550 |
| Green Goddess Cobb Salad with Chicken | 740 |
| Modern Greek Salad with Quinoa | 440 |
| Fuji Apple Salad with Chicken | 500 |
| Caesar Salad | 570 |
| Caesar Salad with Chicken | 760 |
This comparison shows that the Green Goddess Cobb is on the higher end for calories among Panera Bread salads. It is significantly higher in calories compared to lighter options like the Modern Greek Quinoa Salad. Adding chicken also boosts the calories to make it one of the most calorie-laden salad choices on the menu.
Tips for Enjoying the Green Goddess Cobb Salad While Managing Calories
While the Green Goddess Cobb Salad is higher in calories, there are some ways you can still enjoy it as part of a healthy lifestyle:
Watch Portion Sizes
Pay attention to portion sizes, as having a full salad may provide enough for 2-3 servings. You may want to split the salad or take half home to help control calorie intake.
Use Low-Calorie Dressing Options
The Green Goddess dressing, while delicious, adds nearly 300 calories and over 30 grams of fat. Opt for lower calorie dressings like balsamic vinaigrette or red wine vinegar and olive oil.
Limit High-Calorie Add-Ons
Extra ingredients like avocado, cheese, and bacon quickly increase the calories and fat. Select just the additions you really enjoy in smaller amounts.
Pair with Low-Calorie Side Items
Enjoy the salad with lower calorie options like fresh fruit, a small whole grain roll, or a broth-based soup for a well-balanced meal.
Watch Your Overall Calories for the Day
Enjoy the salad occasionally and account for the higher calorie amount in your daily calorie intake goal.
The Bottom Line
The Panera Green Goddess Cobb Salad contains approximately 550 calories in a regular sized portion, or 740 calories if you add grilled chicken breast. This makes it one of the higher calorie salad options at Panera Bread. However, you can still enjoy this tasty salad in moderation by employing portion control, modifying add-ins and dressings, and pairing it with low-calorie side items. Being mindful of your overall daily calorie intake will also help you indulge in this salad while maintaining your health goals.