Skip to main content

What’s in Panera’s Fuji Apple 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.


  • “S/M 340/540 cal”     — this could be found right after a soup, indicating that the small portion is 340 calories, while a large is 540.
  • “SF,” “GF,” or “DF”     — could all be common allergy indicators / show dietary preferences (soy-free, gluten-free, dairy-free)
  • “high prot”     — your food or drink has a high amount of protein 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 “Fuji Apple Salad with Chicken.” Here you will find the nutrition details and ingredients.




Summaries- Nutrition (“whole” serving):

  • 570 calories

This is a light to 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.



  • 35 grams of fat, 7 of which are saturated, 0 grams of trans fat

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



  • 95mg of cholesterol and 590mg of sodium

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

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



  • 36g of carbs, 6 of which are fiber, and 20 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



  • 33g protein




  • Lastly, 100% of the DV for Vitamin A, 110% of your daily Vitamin C, 20% for Calcium, and 15% of your Iron

A great source of vitamins a and c.



  • 0mg of Caffeine




Our approximate macro breakdown (calculated by calories, not mass): 55% fat, 22% carbs, 23% 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. Tomatoes
  6. 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
  7. Red Onion
  8. Gorgonzola Cheese
    1. Pasteurized Milk
    2. Cheese CultureThis refers to a culture of cells- keeping things like yeast... More
    3. Salt
    4. Enzymes
    5. NatamycinA mold/yeast inhibitor commonly used in meat and cheese. Whi... More (Preservative)
    6. Penicillium Roqueforti
    7. Powdered CelluloseCellulose is a compound that gives plant cells their rigidit... More To Prevent Caking
  9. Apple Chips
    1. Apples
    2. Safflower
    3. Sunflower Oil And/Or Canola Oil
    4. Corn Syrup
    5. Citric Acid
    6. Ascorbic AcidAnother name for vitamin c. (Vitamin C)
  10. Oil Roasted Pecans
    1. Pecans
    2. Cottonseed Oil

Contains tree nuts and milk.







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


  • There are 49 unique ingredients.
  • The fat sources are pretty good.
  • The sources of carbs are OK.
  • Sugar, preservatives, and a “flavor” were used.

See also: Get to Know Your Nutrients


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




Thanks for reading!


Leave a Reply

Your email address will not be published. Required fields are marked *