Skip to main content

What’s in Panera’s Oatmeal Raisin with Berries Cookie?

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 260/550 cal”     — this could be found right after a soup, indicating that the small bowl is 260 calories, while a medium is 550.
  • “V,” “SF,” or “GF”     — could all be common allergy indicators / show dietary preferences (vegan, soy free, gluten free)
  • “low sugar”     — 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 Pastries & Sweets
  3. Find and click on “Oatmeal Raisin with Berries Cookie.” Here you will find the nutrition details and ingredients.

 

 

 

Summaries- Nutrition (per cookie):

  • 340 calories

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

 

 

  • 13 grams of fat, 7 of which is saturated, 0 grams trans fat

Bread is mostly carbs, but the higher calorie deserts have more fat. Thankfully there are no trans fats here.

 

 

  • 50mg of cholesterol, and 170mg of sodium

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

Some cholesterol. This does occasionally pop up in bread.

 

 

  • 54g of carbs, 2 of which is fiber, and 32 of which is sugar (the remaining is starch)

Not a great sugar to fiber ratio.

See also: How to Understand and Apply the Nutrition Facts

 

 

  • 4g protein

Most deserts are high carbs and high fat, with not very much in the way of protein.

 

 

  • Lastly, 8% of the DV for Vitamin A, 0% of your daily Vitamin C, 6% for Calcium, and 15% of your Iron

An OK amount of these 4 micronutrientsSomething we need in very small amounts to stay alive. The e... More.

 

 

  • 0mg of Caffeine

Oh man!

 

 

Our approximate macro breakdown (calculated by calories, not grams): 34% fat, 61% carbs, 5% 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. Wheat Flour
    2. Niacin
    3. Reduced Iron"[Iron] prepared by reacting ground ferric oxide with hydrog... More
    4. Thiamine Mononitrate
    5. Riboflavin
    6. Folic Acid
  2. Unsalted Butter With NaturalThis term, to be honest, does not mean much. It simply means... More Flavors
    1. Pasteurized Cream (Milk)
    2. Natural Flavors
  3. Brown Sugar
  4. Rolled Oats (May Contain Wheat)
  5. Raisins
    1. Raisins
    2. Sunflower Oil
  6. Sweetened Dried Cranberries
    1. Cranberries
    2. Sugar
    3. Sunflower Oil
  7. Sugar
  8. Pasteurized Whole Egg
  9. Dried Infused Diced Strawberries
    1. Strawberries
    2. Cane Sugar
    3. CelluloseCellulose is a compound that gives plant cells their rigidit... More
    4. Sunflower Oil
    5. Natural Flavor
    6. Citric Acid"Citric acid is the compound 2-hydroxy-1,2,3-propanetricarbo... More
  10. Dried Infused Blueberries
    1. Wild Blueberries
    2. Sugar
    3. Corn Syrup
    4. Natural Flavor
    5. Citric Acid
    6. Sunflower Oil
  11. Sodium Bicarbonate
    1. Sodium Bicarbonate
    2. Hydrogenated Vegetable Oil (Soybean, Palm, And/Or Cottonseed Oils)
  12. Salt
  13. Natural Vanilla Flavor
  14. Cinnamon

 

Contains egg, milk, and wheat.

 

 

Breakdown:

 

Nutrition

  • OK in the micronutrient department, from what we can see at least.
  • No trans fats.
  • The macros are mostly carbs.
  • Not enough fiber, in my opinion.

Ingredients

  • There are 28 ingredients.
  • The sources of carbs and fat are not the best.
  • 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!

Leave a Reply

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