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.
- “M/L 240/560 cal” — this could be found right after a salad, indicating that the medium bowl is 240 calories, while a large 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.
- Go to their website
- On the main menu hover over “Menu Items” and select Pastries & Sweets
- Find and click on “Caramel Apple Thumbprint Scone.” Here you will find the nutrition details and ingredients.
Summaries- Nutrition (per scone):
- 490 calories
For a dessert, this is low or medium A unit commonly used to measure the amount of energy that is... More, depending on the person.
- 20 grams of fat, 13 of which is saturated, 0.5 grams trans fat
Bread is mostly carbs, but the higher calorie deserts have more fat. Unfortunately there is some trans fat here, which should be avoided.
- 65mg of cholesterol, and 830mg 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.
- 73g of carbs, 1 of which is fiber, and 38 of which is sugar (the remaining is starch)
Not a good sugar to fiber ratio.
- 7g protein
Most deserts are high carbs and high fat, with not very much in the way of protein.
- Lastly, 15% of the DV for Vitamin A, 15% of your daily Vitamin C, 6% for Calcium, and 10% of your Iron
An OK amount of these 4 Something we need in very small amounts to stay alive. The e... More.
- 0mg of Caffeine
Our approximate macro breakdown (calculated by calories, not grams): 37% fat, 57% carbs, 6% protein.
See also: How are Nutrients and Calories Rounded?
Our ingredients (to avoid confusion, I indented ingredients that composed other ingredients, and unique ingredients are red [vocab word] or blue):
- Caramel Apple Scone
- Enriched Wheat Flour
- Malted Barley Flour
- "[Iron] prepared by reacting ground ferric oxide with hydrog... More
- Thiamine Mononitrate
- Folic Acid
- Dried Apples Infused With Cinnamon
- "Citric acid is the compound 2-hydroxy-1,2,3-propanetricarbo... More
- Caramel Flavored Drops
- Sugar Palm Kernel Oil
- Nonfat Milk
- Palm Oil
- It is one of the pigments in grape juice, and can be used to... More (Color)
- Annatto (Color)
- This term, to be honest, does not mean much. It simply means... More Caramel Flavor
- Soy "Food grade lecithin is a complex mixture of substances deri... More
- Natural Vanilla Flavor
- Also known as disodium phosphate, it is a leavening agent, s... More
- Baking Soda
- Chunky Apple Filling
- Another name for vitamin c.
- Citric Acid
- Corn Starch-Modified
- Apple Juice From Concentrate
- Citric Acid
- Cultured Corn Syrup Solids
- Baked Apple Natural Flavor With Other Natural Flavors
- Black Pepper
- Caramel Flavored Syrup
- Corn Syrup
- Sweetened Condensed Milk
- Cane Sugar
- Light Brown Sugar
- Heavy Cream
- Vegetable Glycerin
- Natural Flavors
- Sunflower Lecithin
- White Icing
- Enriched Wheat Flour
Contains soy, milk, and wheat. Manufactured on equipment that processes items containing eggs.
- Alright in the micronutrient department, from what we can see at least.
- Some trans fats.
- The macros are mostly carbs.
- Not enough fiber, in my opinion.
- There are 45 ingredients.
- Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, and Folic Acid are all micronutrients.
- 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!