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What’s in Panera’s Bacon, Egg & Cheese 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.

Examples:

  • “S/M 360/670 cal”     — this could be found right after a salad, indicating that the small bowl is 360 calories, while a medium is 670.
  • “SF,” “EF,” or “GF”     — could all be common allergy indicators / show dietary preferences (soy free, egg free, gluten free)
  • “high fib”     — your food or drink has a high amount of fiber 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 “Bacon, Egg, & Cheese.” Here you will find the nutrition details and ingredients.

 

 

 

Summaries- Nutrition (per sandwich):

  • 460 calories

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

 

 

  • 25 grams of fat, 12 of which are saturated, 0.5 a gram of trans fat

Bread is mostly carbs, but the bacon, egg, and cheese contribute to the fat content. Unfortunately there are some trans fats.

 

 

  • 295mg of cholesterol, and 790mg of sodium

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

The cholesterol level is at or above the recommended total daily intake. This is common in animal products.

 

 

  • 32g of carbs, 1 of which is fiber, and 6 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

 

 

  • 24g protein

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

 

 

  • Lastly, 16% of the DV for Vitamin A, 15% of your daily Vitamin C, 20% for Calcium, and 15% of your Iron

An OK source of iron.

 

 

  • 0mg of Caffeine

Oh man!

 

 

Our approximate macro breakdown (calculated by calories, not mass): 49% fat, 30% 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. Brioche Roll
    1. 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
    2. Water
    3. Butter (Milk)
    4. Pasteurized Whole Eggs
      1. Whole Eggs
      2. Nisin Preparation (As A Preservative)
    5. Sugar
    6. Nonfat Milk
    7. Sugared Egg Yolk
      1. Egg Yolk
      2. Sugar
    8. Salt
    9. Brioche Dough Improver
      1. Wheat Gluten
      2. Acerola Extract
      3. Microbial Enzymes
    10. Yeast
      1. Yeast
      2. Sorbitan Monostearate
      3. Ascorbic AcidAnother name for vitamin c.
    11. Vital Wheat GlutenThis is similar to wheat gluten (an additive in baking), exc... More
  2. Egg Wash
    1. Water
    2. Egg Wash
      1. Whole Eggs
      2. Egg Yolk
      3. Dried Egg Whites
  3. Pasteurized Eggs
    1. 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
    2. Applewood Smoked Bacon
      1. Pork
      2. Water
      3. Sea Salt
      4. Sugar
      5. Celery Powder
      6. Thyme Extract
    3. Sea Salt And Black Pepper Blend
      1. Sea Salt
      2. Black Pepper
      3. Canola Oil

Contains egg, milk, and wheat.

 

 

 

Breakdown:

 

Nutrients

  • Not outstanding in the micronutrient department, from what we can see at least.
  • Some trans fats.
  • The macros are mostly fats.
  • Little fiber, OK on the sugar and protein.
  • High in cholesterol and a moderate amount of sodium.

Ingredients

  • There are 30 ingredients.
  • The sources of carbs and fat are not the best.
  • There are no “flavors” added, but sugar or salt is added 7 times.

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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