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What’s in Panera’s Green Goddess Cobb 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 soup, indicating that the small portion 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 “Green Goddess Cobb Salad with Chicken.” Here you will find the nutrition details and ingredients.

 

 

 

Summaries- Nutrition (per bowl):

  • 550 calories

This is a 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.

 

 

  • 33 grams of fat, 8 of which are saturated, 0 grams of trans fat

Many salads are predominantly carbs, but here the oil, milk, bacon, cheese, avocado, and eggs contribute to the fat content. Thankfully no (or a negligible amount of) fat has been partially hydrogenated.

 

 

  • 290mg of cholesterol and 720mg of sodium

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

There is some cholesterol, as is common in animal-based food.

 

 

  • 24g of carbs, 7 of which are fiber, and 12 of which are sugar (the remaining is starch)

An OK sugar to fiber ratio in my opinion.

See also: How to Understand and Apply the Nutrition Facts

 

 

  • 42g protein

Very good, in my opinion.

 

 

  • Lastly, 110% of the DV for Vitamin A, 110% of your daily Vitamin C, 15% for Calcium, and 20% of your Iron

A great source of vitamins a and c.

 

 

  • 0mg of Caffeine

Dang…

 

 

Our approximate macro breakdown (calculated by calories, not mass): 55% fat, 14% carbs, 31% 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. Romaine
  2. Kale
  3. Arugula & Radicchio Blend
    1. Romaine Lettuce
    2. Kale
    3. Arugula
    4. Radicchio
  4. 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
  5. Avocado
  6. Tomatoes
  7. Hard-Boiled Egg
    1. Egg
    2. Water
    3. Citric Acid
  8. Green Goddess Dressing
    1. Whole Milk Plain Greek Yogurt
      1. Cultured Pasteurized Milk
      2. S. Thermophilus
      3. L. Bulgaricus
    2. Mayonnaise
      1. Soybean Oil
      2. Vinegar
      3. Eggs
      4. Egg Yolks
      5. Salt
      6. Sugar
      7. Water
      8. Lemon Juice Concentrate
      9. Ground Red Pepper
      10. Dried Garlic
      11. Mustard Oil
    3. Champagne Dijon Vinegar
      1. Champagne Wine Vinegar
      2. Organic Blue Agave Nectar
      3. Shallot
      4. Dijon Mustard
        1. Water
        2. Mustard Seed
        3. Vinegar
        4. Salt
        5. Turmeric
        6. Tarragon
      5. Sea Salt
      6. Black Pepper
    4. Basil
    5. Basil Pesto
      1. Basil
      2. Canola Oil
      3. Water
      4. Romano Cheese
        1. Pasteurized Cow’s Milk
        2. Cheese Cultures
        3. Salt
        4. Microbial Enzymes
        5. Powdered CelluloseCellulose is a compound that gives plant cells their rigidit... More
      5. Extra Virgin Olive Oil
      6. Chopped Garlic
      7. Salt
  9. Pickled Red Onions
    1. Red Onions
    2. Sugar
    3. Water
    4. White Wine Vinegar
    5. Distilled Vinegar
    6. Calcium Chloride
    7. Sea Salt
  10. Applewood Smoked Bacon Pieces
    1. Pork
    2. Water
    3. Sugar
    4. Sea Salt
    5. Celery Powder
    6. Thyme Extract

Contains egg and milk.

 

 

 

Breakdown:

 

Nutrients

  • Good in the micronutrient department, from what we can see at least: it contains 100% of one’s daily vitamin a and c.
  • No trans fats.
  • The most common macro is lipids.
  • OK on the fiber and sugar but great on the protein.
  • Moderate in cholesterol and OK in sodium.

Ingredients

  • There are 56 unique ingredients
  • The fat sources are OK.
  • The sources of carbs are OK.
  • There are no “flavors” 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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