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What’s in Panera’s Anceint Grain & Arugula Salad with Chicken?

In this series, “Eating out: What’s in it?” we will be going over how you can figure out for yourself if something is unhealthy. Today we are taking a trip to Panera Bread.

 

 

 

1. Check the menu

In more and more urban and developed cities, some nutrition information is being publicly displayed on the menu. Look for numbers or symbols next to the menu item.

Examples:

  • “S/M 340/540 cal”     — this could be found right after a salad, indicating that the small bowl is 340 calories, while a regular is 540.
  • “SF,” “GF,” or “DF”     — could all be common allergy indicators / show dietary preferences (soy-free, gluten-free, dairy-free)
  • “low sug”     — your food or drink has a low amount of sugar per serving

These indicators are convenient and effective ways of narrowing down choices.

 

 

 

2. Go online

If you are eating at a chain restaurant, you can almost guarantee they will have the nutritional info on their websites. Some even have ingredients, and most include a common allergen guide.

In this case we have an extensive amount of information online for all of Panera Bread’s products.

 

  1. Go to their website
  2. On the main menu hover over “Menu Items” and select Salads
  3. Find and click on “Anceint Grain & Arugula Salad with Chicken.” Here you will find the nutrition details and ingredients.

 

 

 

Summaries- Nutrition (per bowl):

  • 400 calories

This is a light/medium-sized meal, but it depends on the circumstances. If your other meals were/will be larger, and/or you have a particularly sluggish metabolism, this may be plenty.

 

 

  • 14 grams of fat, 3 of which are saturated, 0 grams of trans fat

Many salads are predominantly carbs, but the chicken, oil, and seeds contribute to the fat content. Thankfully there is no trans fat.

 

 

  • 80mg of cholesterol and 290mg of sodium

This is fairly low in sodium, which is good to know if trying to avoid salt.

There is some cholesterol, likely from the meat and dairy.

 

 

  • 38g of carbs, 6 of which are fiber, and 19 of which are sugar (the remaining is starch)

Not a great sugar to fiber ratio in my opinion.

See also: How to Understand and Apply the Nutrition Facts

 

 

  • 32g protein

This is pretty good.

 

 

  • Lastly, 40% of the DV for Vitamin A, 35% of your daily Vitamin C, 10% for Calcium, and 15% of your Iron

A good source of vitamins a and c.

 

 

  • 0mg of Caffeine

Dang…

 

 

Our approximate macro breakdown (calculated by calories, not mass): 32% fat, 36% carbs, 32% protein.

See also: How are Nutrients and Calories Rounded?

 

 

 

Summaries- Ingredients:

Our ingredients (to help clarify, I indented ingredients that composed other ingredients, and unique ingredients are blue [or red if a vocab word]):

  1. Citrus & Pepper Chicken
    1. Boneless Skinless Chicken Breast Fillets With Rib Meat
    2. Water
    3. Seasoning
      1. Lemon
      2. Mangosteen
      3. NaturalThis term, to be honest, does not mean much. It simply means... More Smoke Flavor
    4. Sea Salt
    5. Dehydrated Garlic
    6. Dehydrated Onion
    7. Sugar
    8. Dry Lemon Peel
    9. Spices
    10. Dehydrated Rosemary
    11. Dehydrated Basil
    12. Citric Acid"Citric acid is the compound 2-hydroxy-1,2,3-propanetricarbo... More
    13. Malic Acid And Paprika For Flavor
    14. Vinegar
    15. Rice Starch
  2. Apple Cabbage Slaw
    1. Apple
    2. Napa Cabbage Blend
      1. Napa Cabbage
      2. Green Cabbage
      3. Carrot
      4. Radicchio
    3. White Balsamic With Apple Flavored Vinaigrette
      1. Soybean Oil
      2. Water
      3. Sugar
      4. Apple Juice Concentrate
      5. White Balsamic Vinegar
      6. Cider Vinegar
      7. Extra Virgin Olive Oil
      8. Salt
      9. Natural Flavor
      10. Gum Acacia
      11. Lemon Juice Concentrate
      12. Xanthan Gum"The additive is a polysaccharide gum derived from Xanthomon... More
      13. Dehydrated Onion
      14. Garlic
      15. Rosemary Extract
      16. Ginger
      17. Citric Acid
    4. Fresh Red Seedless Grapes
    5. Ancient Grain & Seed Blend
      1. Water
      2. Organic Freekeh (Wheat)
      3. Organic Farro (Wheat)
      4. Black Barley
      5. Daikon Radish Seeds
    6. Arugula
    7. White Balsamic With Apple Flavored Vinaigrette
      1. Soybean Oil
      2. Water
      3. Sugar
      4. Apple Juice Concentrate
      5. White Balsamic Vinegar
      6. Cider Vinegar
      7. Extra Virgin Olive Oil
      8. Salt
      9. Natural Flavor
      10. Gum Acacia
      11. Lemon Juice Concentrate
      12. Xanthan Gum
      13. Dehydrated Onion
      14. Garlic
      15. Rosemary Extract
      16. Ginger
      17. Citric Acid
    8. Roasted Salted Pumpkin Seeds
      1. Pumpkin Seeds
      2. Vegetable Oil (May Contain One Or More Of The Following:)
        1. Peanut
        2. Canola
        3. Sunflower And Soybean
    9. Salt

Contains wheat.

 

 

 

Breakdown:

 

Nutrients

  • OK in the micronutrient department, from what we can see at least: it contains 2/5 of your daily vitamin a.
  • No trans fats.
  • The most common macro is carbohydrates, but there is no 50% (or even 40%) majority
  • Not great on the fiber and sugar but good on the protein.
  • Some cholesterol and low in sodium.

Ingredients

  • There are 45 unique ingredients (including all possible vegetable oils)
  • The fat sources are alright.
  • The sources of carbs are good.
  • There is a “flavor” added.

See also: Get to Know Your Nutrients

Hope this eating out tutorial / walk-through helps! More coming soon.

 

 

 

Thanks for reading!

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