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What’s in Panera’s Pumpkin Muffie?

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 250/560 cal”     — this could be found right after a salad, indicating that the small bowl is 250 calories, while a medium is 560.
  • “V,” “SF,” or “GF”     — could all be common allergy indicators / show dietary preferences (vegan, soy free, gluten 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 Pastries & Sweets
  3. Find and click on “Pumpkin Muffie.” Here you will find the nutrition details and ingredients.




Summaries- Nutrition (per muffie):

  • 290 calories

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



  • 11 grams of fat, 2 of which is saturated, 0 grams trans fat

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



  • 15mg of cholesterol, and 240mg of sodium

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

A little bit of cholesterol. This does occasionally pop up in bread.



  • 45g of carbs, 1 of which is fiber, and 26 of which is sugar (the remaining is starch)

Not a good sugar to fiber ratio.

See also: How to Understand and Apply the Nutrition Facts



  • 3g protein

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



  • Lastly, 60% of the DV for Vitamin A, 2% of your daily Vitamin C, 2% for Calcium, and 8% of your Iron

A good source of Vitamin A.



  • 0mg of Caffeine

Oh man!



Our approximate macro breakdown (calculated by calories, not grams): 34% fat, 62% carbs, 4% 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. Pumpkin Muffin
    1. Sugar 
    2. Pumpkin
    3. 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
    4. Soybean oil
    5. Whole Eggs
    6. Leavening
      1. Baking Soda
      2. Sodium Acid PyrophosphateAlso known as disodium phosphate, it is a leavening agent, s... More
      3. Monocalcium PhosphateIt is a leavening agent because it produces CO2 when it reac... More
    7. Salt
    8. NaturalThis term, to be honest, does not mean much. It simply means... More Flavor
    9. Water
    10. Spice
    11. Citric Acid"Citric acid is the compound 2-hydroxy-1,2,3-propanetricarbo... More
  2.  Streusel Topping
    1. Enriched Wheat Flour
      1. Flour
      2. Malted Barley Flour
      3. Niacin
      4. Reduced Iron
      5. Thiamine Mononitrate
      6. Riboflavin
      7. Folic Acid
    2. Palm oil
    3. Sugar
    4. Cinnamon
    5. Honey
    6. Natural Flavor
    7. Salt
  3. Powdered Sugar


Contains egg and wheat. Manufactured on equipment that processes items containing milk and soy.






  • Alright 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.


  • There are 23 ingredients.
  • Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin,  and Folic Acid are all micronutrientsSomething we need in very small amounts to stay alive. The e... More.
  • The sources of fat and sugar 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!

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