Chicken noodle soup is a classic comfort food that can be found on many restaurant menus. Panera Bread offers their own version of this soup, which is quite popular. But is Panera’s chicken noodle soup actually healthy? In this comprehensive article, we’ll examine the nutritional content of Panera’s chicken noodle soup to determine if it’s a nutritious option or not.
Nutrition Facts for Panera Bread Chicken Noodle Soup
Here are the basic nutrition facts for Panera Bread’s chicken noodle soup (based on a 12 oz bowl):
| Calories | 270 |
| Total Fat | 10g |
| Saturated Fat | 3.5g |
| Trans Fat | 0g |
| Cholesterol | 40mg |
| Sodium | 980mg |
| Total Carbohydrates | 34g |
| Dietary Fiber | 2g |
| Sugar | 4g |
| Protein | 13g |
Right away, we can see that a 12 oz serving provides 270 calories, which is reasonable for a hearty soup. However, the sodium content is quite high at 980mg (about 40% of the recommended daily value). The soup also contains a good amount of fat and cholesterol.
Examining the Ingredients
To get a better sense of the healthfulness of Panera’s chicken noodle soup, we need to look at the ingredients:
- Chicken Bone Broth
- Chicken Meat
- Egg Noodles (enriched flour, eggs, niacin, ferrous sulfate, thiamine mononitrate, riboflavin, folic acid)
- Carrots
- Celery
- Chicken Fat
- Onion
- Parsley
- Sea Salt
- Thyme
- Black Pepper
- Natural Flavor
The main ingredients in Panera’s chicken noodle soup are simple and natural. The soup is made with real chicken bone broth, meat, and vegetables like carrots, celery, and onion. It does not contain any artificial flavors, colors, or preservatives.
However, there are a few concerning ingredients. The noodles contain enriched flour and eggs. Enriched flour has nutrients added back in after processing but is still a refined grain. The chicken fat adds a significant amount of saturated fat. And the soup contains 980mg of sodium, mostly from the chicken broth, sea salt, and natural flavor.
The Pros of Panera Bread Chicken Noodle Soup
There are some positive health aspects to Panera’s chicken noodle soup:
1. Contains lean protein
The soup has 13g of protein per serving, which comes from the chicken meat and broth. Chicken is an excellent source of lean protein that provides amino acids for muscle repair and gives you energy.
2. Rich in anti-inflammatory vegetables
Carrots, celery, onions, and herbs like parsley and thyme give the soup an anti-inflammatory boost. These vegetables provide antioxidants like beta carotene, vitamin C, and polyphenols.
3. Bone broth offers health benefits
The chicken bone broth provides collagen, gelatin, amino acids, and minerals like calcium, magnesium, and phosphorus. Drinking bone broth may benefit digestion, joint health, and immunity.
4. Minimal processed ingredients
Unlike many canned soups, Panera’s version uses minimal processed ingredients. Most of the ingredients are simple whole foods.
The Cons of Panera Bread Chicken Noodle Soup
However, there are also some downsides to consider regarding the nutrition of Panera’s chicken noodle soup:
1. High in sodium
The 980mg of sodium in a single bowl is very high. Eating this much sodium regularly raises blood pressure and heart disease risk for most people. The American Heart Association recommends limiting sodium to 1500mg per day.
2. Contains refined carbs
While the soup has a decent amount of fiber and protein, the 34g of carbohydrates are mostly coming from the refined flour noodles. Refined grains are digested quickly and can spike blood sugar.
3. High in cholesterol and saturated fat
At 40mg of cholesterol and 3.5g of saturated fat per serving, this soup is relatively high in both. This is coming from the eggs in the noodles and chicken fat in the broth.
4. Lacks variety of vegetables
The soup only contains carrots, celery, and onion. Adding a more diverse mix of vegetables like zucchini, spinach, or kale could improve the vitamin and mineral content.
Comparing Panera’s Chicken Noodle Soup to Other Options
How does Panera’s chicken noodle soup stack up against other restaurant soups or homemade versions? Here’s a quick nutritional comparison:
| Soup (1 bowl) | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|
| Panera Chicken Noodle | 270 | 10g | 34g | 13g | 980mg |
| Olive Garden Chicken & Gnocchi | 280 | 16g | 30g | 8g | 970mg |
| Homemade Chicken & Rice | 175 | 3.5g | 15g | 18g | 650mg |
Panera’s soup is lower in calories than Olive Garden’s cream-based soup but higher in sodium. The homemade chicken and rice soup has the best nutrition stats across the board. Making soup from scratch allows you to control the ingredients and sodium content.
Tips for Making Panera’s Chicken Noodle Soup Healthier
If you want to enjoy Panera’s chicken noodle soup but reduce the unhealthy elements, here are some modifying tips:
1. Ask for low-sodium broth
Request the soup be made with low-sodium chicken broth to cut down on the excess sodium.
2. Skip the noodles
Order the soup without the noodles to remove the refined carbs and cholesterol from the eggs. This cuts 110 calories and 22g carbs.
3. Increase veggies
Add extra healthy veggies like spinach, broccoli, or peppers from the salad bar to balance the nutrients.
4. Pair with salad
Order a salad with vinaigrette dressing instead of bread as your side to add antioxidants and healthy fats.
5. Limit portion size
Stick to just an 8 oz portion to cut sodium, fat, and carbs. You can also split a bowl with a friend.
6. Avoid every day
Enjoy Panera’s chicken noodle soup occasionally as a treat meal rather than a regular lunch option to limit negative impacts.
The Bottom Line
Overall, Panera Bread’s classic chicken noodle soup can be an occasional healthy comfort food if ordered wisely. Stick to a smaller portion size and boost nutrition with extra veggies and salad. But limit intake due to the high sodium content. Making homemade chicken noodle soup is the healthiest option to control ingredients.
While Panera’s chicken noodle soup is made with simple, natural ingredients, it’s also high in sodium, cholesterol, and saturated fat. The refined noodles add unnecessary carbs as well. People watching their salt and cholesterol levels should enjoy this soup only rarely. Overall, Panera’s chicken noodle soup is an indulgent treat meal that should be balanced out with healthy choices.
