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What’s in Panera’s Blueberry Bagel?

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 250/570 cal”     — this could be found right after a salad, indicating that the small bowl is 250 calories, while a medium is 570.
  • “V,” “EF,” or “GF”     — could all be common allergy indicators / show dietary preferences (vegan, egg free, gluten free)
  • “low sod”     — your food or drink has a low amount of sodium 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 Bagels & Spreads
  3. Find and click on “Blueberry Bagel.” Here you will find the nutrition details and ingredients.




Summaries- Nutrition (per bagel):

  • 340 calories

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



  • 1.5 grams of fat, 0 of which is saturated, 0 grams trans fat

Bread is mostly carbs, but the higher calorie desserts have more fat. Thankfully no trans fat here.



  • 0mg of cholesterol, and 430mg of sodium

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

No cholesterol. This can pop up in bread products.



  • 69g of carbs, 2 of which is fiber, and 10 of which is sugar (the remaining is starch)

A pretty good sugar to fiber ratio.

See also: How to Understand and Apply the Nutrition Facts



  • 10g protein

More protein than most cupcakes, doughnuts, or bread products, but still not a whole lot.



  • Lastly, 0% of the DV for Vitamin A, 10% of your daily Vitamin C, 2% for Calcium, and 20% of your Iron

An OK source of iron.



  • 0mg of Caffeine

Oh man!



Our approximate macro breakdown (calculated by calories, not grams): 4% fat, 84% carbs, 12% protein.

See also: How are Nutrients and Calories Rounded?




Summaries- Ingredients:


Our ingredients (to avoid confusion, I indented ingredients that composed other ingredients, and unique ingredients are red [vocab word] or blue):


  1. Unbleached Enriched Wheat Flour
    1. 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. Blueberry Bites
    1. Sugar
    2. Wheat Flour
    3. Dried Blueberries
    4. Sunflower Oil
    5. Wheat Starch
    6. DextroseA form of glucose, a basic sugar.
    7. Elderberry Juice Concentrate For Color
    8. NaturalThis term, to be honest, does not mean much. It simply means... More Flavor With Other Natural Flavors
    9. Sodium Bicarbonate
  4.  Brown Sugar
  5. Infused Dried Blueberries
    1. Wild Blueberries
    2. Cane Sugar
    3. Natural Flavor
    4. Citric Acid"Citric acid is the compound 2-hydroxy-1,2,3-propanetricarbo... More
    5. Sunflower Oil
  6. Salt
  7. Dough Improver
    1. Malted Wheat Flour
    2. Wheat Flour
    3. Inactivated Yeast
    4. Acerola Extract
    5. Fungal Enzymes
  8. 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.

Contains wheat.





  • Not outstanding in the micronutrient department, from what we can see at least.
  • No trans fats.
  • The macros are mostly carbs.
  • A good amount of fiber, but not enough protein in my opinion (although there is a good amount of protein as far bread products are concerned).
  • No cholesterol, some sodium.


  • There are 31 ingredients.
  • The sources of carbs and fat are not the best, but better than most desserts or junk food.
  • There is some flavoring.

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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