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What’s in Panera’s Raspberry Almond Thumbprint 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,” “EF,” or “GF”     — could all be common allergy indicators / show dietary preferences (vegan, egg 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 “Raspberry Almond Thumbprint Cookie.” Here you will find the nutrition details and ingredients.

 

 

 

Summaries- Nutrition (per cookie):

  • 230 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.

 

 

  • 14 grams of fat, 8 of which is saturated, 0.5 grams trans fat

Bread is mostly carbs, but the higher calorie deserts have more fat. Unfortunately there are some trans fats here.

 

 

  • 35mg of cholesterol, and 95mg 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.

 

 

  • 25g of carbs, 1 of which is fiber, and 10 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

 

 

  • 2g 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, 0% for Calcium, and 6% of your Iron

Not a whole lot 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): 55% fat, 42% carbs, 3% 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. Raspberry Almond Thumbprint Cookie
    1. Unsalted Butter With NaturalThis term, to be honest, does not mean much. It simply means... More Flavors
      1. Pasteurized Cream (Milk)
      2. Natural Flavors
    2. Unbleached Enriched Wheat Flour
      1. Wheat 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
    3. Unbleached Enriched Wheat Flour
      1. Wheat Flour
      2. Niacin
      3. Reduced Iron
      4. Thiamine Mononitrate
      5. Riboflavin
      6. Folic Acid
    4. Raspberry Filling
      1. Raspberries
      2. Cane Sugar
      3. Modified Corn Starch
      4. Natural Flavor
      5. Citric Acid"Citric acid is the compound 2-hydroxy-1,2,3-propanetricarbo... More
      6. Organic Beet Juice Powder
    5. Sugar
    6. Almond Flour
    7. Powdered Sugar
    8. Modified Corn And Tapioca Starch
    9. Salt
    10. Natural Vanilla Flavor
  2. Powdered Sugar

 

Contains milk, tree nuts, and wheat.

 

 

Breakdown:

 

Nutrition

  • Not great in the micronutrient department, from what we can see at least.
  • Some trans fats.
  • The macros are mostly fats.
  • Not enough fiber, in my opinion.

Ingredients

  • There are 21 ingredients.
  • The sources of carbs and fat are not the best but pretty good for a dessert.
  • 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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