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What’s in Panera’s Avocado, Egg White & Spinach Sandwich?

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.


  • “S/M 380/670 cal”     — this could be found right after a salad, indicating that the small bowl is 380 calories, while a medium is 670.
  • “SF,” “EF,” or “DF”     — could all be common allergy indicators / show dietary preferences (soy free, egg free, dairy free)
  • “low chol”     — your food or drink has a low amount of cholesterol 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 Breakfast
  3. Find and click on “Avocado, Egg White & Spinach.” Here you will find the nutrition details and ingredients.




Summaries- Nutrition (per sandwich):

  • 410 calories

For a full meal, this is medium to low calorieA unit commonly used to measure the amount of energy that is... More, but it depends on the person and context.



  • 14 grams of fat, 6 of which are saturated, 0 grams of trans fat

Bread is mostly carbs, but the avocado contributes to the fat content. Thankfully there are no trans fats.



  • 25mg of cholesterol, and 590mg of sodium

This does have some sodium in it, which is good to know if trying to avoid salt.

The cholesterol level is very low, which is to be expected from plant products.



  • 52g of carbs, 7 of which are fiber, and 4 of which are sugar (the remaining is starch)

A great sugar to fiber ratio in my opinion.

See also: How to Understand and Apply the Nutrition Facts



  • 21g protein

More protein per calorie than a bagel, but still not a whole lot if you ask me.



  • Lastly, 20% of the DV for Vitamin A, 15% of your daily Vitamin C, 20% for Calcium, and 15% of your Iron

An OK source of calcium and a good source of iron.



  • 0mg of Caffeine

Oh man!



Our approximate macro breakdown (calculated by calories, not mass): 31% fat, 48% carbs, 21% 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. Sprouted Grain Flat Bagel
    1. Water
    2. Sprouted Grain Blend
      1. Sprouted Wheat
      2. Sprouted Spelt
      3. Sprouted Rye
      4. Sprouted Oats 
    3. Enriched Flour
      1. Wheat Flour
      2. Malted Barley Flour
      3. Niacin
      4. Reduced Iron"[Iron] prepared by reacting ground ferric oxide with hydrog... More
      5. Thiamine Mononitrate
      6. Riboflavin
      7. Folic Acid
      8. Whole Wheat Flour
    4. Artisan Starter
      1. Enriched Flour
        1. Wheat Flour
        2. Malted Barley Flour
        3. Niacin
        4. Reduced Iron
        5. Thiamine Mononitrate
        6. Riboflavin
        7. Folic Acid
      2. Honey
      3. Brown Sugar
      4. Salt
      5. Vital Wheat GlutenThis is similar to wheat gluten (an additive in baking), exc... More
      6. Dough Improver
        1. Malted Wheat Flour
        2. Enriched Wheat Flour
          1. Niacin
          2. Reduced Iron
          3. Thiamine Mononitrate
          4. Riboflavin
          5. Folic Acid
        3. Inactivated Yeast
        4. Acerola Extract
        5. Fungal Enzymes
      7. Yeast
        1. Yeast
        2. Sorbitan Monostearate"A mixture of partial stearic and palmitic acid esters of s... More
        3. Ascorbic AcidAnother name for vitamin c.
  2. Folded Egg Whites
    1. Egg Whites
    2. Extra Virgin Olive Oil
  3. Avocado
  4. White Cheddar Cheese
    1. Pasteurized Milk
    2. Cheese CultureThis refers to a culture of cells- keeping things like yeast... More
    3. Salt
    4. Microbial Enzymes
  5. Tomatoes
  6. Spinach
  7. Sea Salt And Black Pepper Blend
    1. Sea Salt
    2. Black Pepper
    3. Canola Oil

Contains egg, milk, and wheat. May also contain gluten.







  • Not outstanding in the micronutrient department, from what we can see at least, but it does have 1/5 of your daily calcium and Vitamin A.
  • No trans fats.
  • The most common macro is carbohydrates, but there is no >50% majority.
  • Some fiber, good on the sugar, OK on the protein.
  • Low in cholesterol and an OK amount of sodium.


  • There are 35 unique ingredients.
  • The sources of carbs are great.
  • There are no “flavors” added, just some salt and sugar.

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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