Panera’s broccoli cheese soup is a popular menu item, loved for its rich, creamy texture and chunks of broccoli. But like many creamy soups, it can also be high in carbohydrates. So how many net carbs are actually in a bowl of Panera broccoli cheese soup?
The Nutrition Facts for Panera Broccoli Cheese Soup
According to the nutrition information on Panera’s website, a regular bowl of broccoli cheese soup contains the following:
- Calories: 400
- Total Fat: 26g
- Saturated Fat: 15g
- Trans Fat: 0g
- Cholesterol: 60mg
- Sodium: 980mg
- Total Carbohydrates: 34g
- Dietary Fiber: 2g
- Total Sugars: 7g
- Protein: 15g
So a regular bowl of Panera broccoli cheese soup contains 34g total carbohydrates. However, we need to calculate the net carbs to get a better idea of how it will impact blood sugar.
Calculating the Net Carbs in Panera Broccoli Cheese Soup
To calculate net carbs, we take the total carbohydrates and subtract the fiber:
- Total Carbs: 34g
- Fiber: 2g
- Net Carbs = Total Carbs – Fiber
- Net Carbs = 34g – 2g = 32g
So the net carbs in a regular bowl of Panera broccoli cheese soup is 32g.
This means nearly all the carbohydrates in Panera’s broccoli cheese soup come from starches and sugar rather than fiber. The soup gets its thickness from flour-based roux and cheese, which adds to the high carb content.
How the Carb Count Compares to Other Menu Items
Compared to other items on Panera’s menu, the 32g net carbs in the broccoli cheese soup is on the higher carb side. Here’s how it compares:
| Menu Item | Net Carbs |
|---|---|
| Broccoli Cheddar Soup (regular) | 32g |
| Baked Potato Soup (regular) | 26g |
| Ten Vegetable Soup (regular) | 20g |
| Mediterranean Veggie Sandwich (half) | 22g |
| Chicken Noodle Soup (regular) | 17g |
As you can see, the broccoli cheese soup has one of the highest carb contents compared to Panera’s other soups and sandwiches. The creamy, cheese-based broth and use of flour boosts the carb count.
Tips for Ordering Lower Carb at Panera
If you’re limiting carbs, here are some tips for ordering the broccoli cheese soup or other items with fewer net carbs:
- Order a smaller size. The regular bowl has 32g net carbs while the smaller cup size has 19g net carbs.
- Skip the bread bowl. Ordering the soup in a regular bowl saves about 20g net carbs compared to getting it in a bread bowl.
- Load up on veggies. Choose lower carb soups like the Ten Vegetable or add extra veggies to your sandwiches.
- Go for grilled or roasted meat entrees with a side salad instead of sandwiches or pastas.
- Ask for extra cheese or avocado instead of croutons on your salads.
- Flavor your food with oil and vinegar instead of creamy dressings.
Making customizations like these can help reduce the carb content of Panera meals.
What About Low Carb or Keto Diets?
For people following low carb or ketogenic diets, Panera’s broccoli cheese soup may be too high carb to fit into a daily meal plan:
- Standard low carb diet: Limits carbs to 50-100g per day. The 32g net carbs in the regular soup is a substantial portion of that allowance.
- Moderate low carb diet: Limits carbs to 30-50g per day. The soup would use up most of the day’s carb allowance.
- Strict low carb/keto diet: Limits carbs to 20-30g per day. The 32g net carbs exceeds the total daily allowance.
On very low carb diets, it’s best to choose items with fewer than 10g net carbs per serving.
Can You Make the Soup Low Carb?
Ordering the cup of broccoli cheese soup or making swaps helps reduce the carb count, but it may still be too high for keto dieters. Making your own lower carb broccoli cheese soup at home gives you more control over the ingredients:
- Use cauliflower instead of flour to thicken the soup.
- Swap regular milk for unsweetened almond milk or heavy cream.
- Leave out high carb veggies like peas or carrots.
- Add extra broccoli, spinach, kale, or other low carb veggies.
- Use a low carb cheese like cheddar or Parmesan.
- Garnish with bacon bits, avocado, or roasted broccoli.
Modifying the traditional recipe can result in a broccoli cheese soup with around 5-10g net carbs per serving – perfect for a low carb lifestyle!
Should You Eat Panera Broccoli Cheese Soup on a Diet?
If you’re reducing carbs or calories for weight loss, Panera’s broccoli cheese soup can still fit into your diet in moderation. Here are some tips:
- Split a cup size soup or pair it with a lighter salad.
- Stick to just half a sandwich and add soup for a lighter meal.
- Allot enough carbs and calories for a small bowl in your daily meal plan.
- Enjoy it occasionally as a treat, not an everyday meal.
- Balance it out with lower carb options the rest of the day.
- Don’t skip veggies or protein – these will keep you fuller longer.
An occasional indulgence in broccoli cheese soup won’t sabotage your diet if you plan for it and keep your portions in check. But for regular meals, opt for lighter soups, salads, and lean proteins to meet your health and nutrition goals.
Should You Avoid It If You Have Diabetes?
If you have diabetes, broccoli cheese soup can be enjoyed in moderation if it fits within your meal plan carb limits. But be mindful of portion sizes as the carbs can cause blood sugar spikes.
Here are some tips for limiting the carb impact if you have diabetes:
- Stick to 1/2 cup serving size.
- Pair it with non-starchy vegetables and lean protein.
- Avoid the bread bowl option.
- Check your blood sugar before and after eating to see the impact.
- Take less insulin before consuming if needed.
- Balance carb intake throughout the day.
Monitoring your portions, carb counts, and blood sugar response is key to balancing occasional higher carb indulgences like Panera’s broccoli cheese soup.
Tips for Reheating Leftovers
Since a bowl of broccoli cheese soup is so hearty, you’ll likely have leftovers. Here are some tips for safely reheating your Panera soup:
- Refrigerate promptly in shallow containers to cool quickly. Discard any leftovers sitting out beyond 2 hours.
- Reheat thoroughly to 165°F. Microwave in short intervals, stirring between to distribute heat.
- Add a splash of milk or cream when reheating to thin and smooth it out.
- Add extra cheese and broccoli to liven up the leftovers.
- Pour into a saucepan and reheat gently over medium-low, stirring often.
- Consider repurposing leftovers into open-faced broccoli cheese sandwiches.
- Freeze individual portions to heat and enjoy later. Thaw in the fridge overnight before reheating.
With proper storage and reheating, Panera broccoli cheese soup leftovers can be just as delicious the next day.
Conclusion
Panera’s popular broccoli cheese soup packs a hefty 32g of net carbs per regular bowl. That’s on the higher end compared to other menu items. For people watching their carb intake, ordering a cup size, avoiding the bread bowl, and balancing it with lower carb foods are good strategies.
On low carb or keto diets, the soup may need to be avoided completely or modified at home with lower carb substitutions. For people with diabetes, careful portioning and monitoring of blood sugar response is key. Overall, Panera’s broccoli cheese soup can be enjoyed even on a carb-conscious diet. Just be mindful of portions and balance out the carbs throughout your day.
