Panera Bread Seed Oil Report Card
Based on our menu research, Panera Bread cooks with: soybean oil. Across the 265 menu items we analyzed, it averages 7.2g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Panera Bread fry in? The full answer
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Safest Orders at Panera Bread
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
| Item | PUFA |
|---|---|
| Chocolate Chip Bagel | 0.4g |
| Plain Bagel | 0.6g |
| Cinnamon Crunch Bagel | 0.8g |
| Blueberry Bagel | 0.9g |
| Cinnamon Swirl & Raisin Bagel | 0.9g |
Build your Panera Bread order
Pick your meal, sides, sauces and drink in the app and see your seed oil total before you order. It logs to your day in one tap. Free on iPhone and Android.
Build my orderWhat to Avoid at Panera Bread
| Item | PUFA |
|---|---|
| Shrimply Baja Salad | 42.0g |
| French Ciabatta Dipper | 37.5g |
| Southwest Chicken Ranch Salad (Whole) | 34.1g |
| Greek Salad with Chicken (Whole) | 33.0g |
| Carnitas Elote Market Bowl | 32.0g |
Every Panera Bread item, ranked
All 265 items we have for Panera Bread, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| Fruit Cup | 0.0g |
| Banana | 0.0g |
| Apple | 0.0g |
| Dragonfruit Sunset Energy Refresher (20 fl oz) | 0.0g |
| Dragonfruit Sunset Energy Refresher (30 fl oz) | 0.0g |
| Passionfruit Paradise Energy Refresher (20 fl oz) | 0.0g |
| Passionfruit Paradise Energy Refresher (30 fl oz) | 0.0g |
| Cherry Lime Fresca (20 fl oz) | 0.0g |
| Island Mango Energy Refresher (30 fl oz) | 0.0g |
| Island Mango Energy Refresher (20 fl oz) | 0.0g |
| Cherry Lime Fresca (30 fl oz) | 0.0g |
| Strawberry Basil Lemonade Fresca (20 fl oz) | 0.0g |
| Strawberry Basil Lemonade Fresca (30 fl oz) | 0.0g |
| Tropical Green Smoothie | 0.0g |
| Agave Lemonade (20 fl oz) | 0.0g |
| Strawberry Banana Smoothie | 0.1g |
| Organic Reduced Fat White Milk | 0.1g |
| Organic Reduced Fat Chocolate Milk | 0.1g |
| Cafe Blend Iced Coffee Hazelnut Mocha | 0.2g |
| Cafe Blend Iced Coffee Snickerdoodle | 0.2g |
| Cafe Blend Iced Coffee Rocky Road | 0.2g |
| Chocolate Coconut Macaroon | 0.2g |
| Cafe Blend Iced Coffee Snickerdoodle (30 fl oz) | 0.2g |
| Coconut Macaroon | 0.2g |
| Cafe Blend Iced Coffee Rocky Road (30 fl oz) | 0.2g |
| Strawberry Smoothie | 0.2g |
| Cafe Blend Iced Coffee Hazelnut Mocha (30 fl oz) | 0.2g |
| Pumpkin Spice Iced Coffee (20 fl oz) | 0.2g |
| Pumpkin Spice Iced Coffee (30 fl oz) | 0.2g |
| Caffe Latte (20 fl oz) | 0.3g |
| French Baguette Side | 0.3g |
| Mango Smoothie | 0.3g |
| Chai Tea Latte (16 fl oz) | 0.3g |
| Iced Chai Tea Latte | 0.3g |
| Cappuccino (16 fl oz) | 0.3g |
| Cappuccino (20 fl oz) | 0.3g |
| Caffe Latte (16 fl oz) | 0.3g |
| Iced Caffe Latte | 0.3g |
| Chocolate Chip Bagel | 0.4g |
| Chai Tea Latte (20 fl oz) | 0.4g |
| Madagascar Vanilla Latte | 0.5g |
| Caramel Latte | 0.5g |
| Mocha Latte (16 fl oz) | 0.5g |
| Iced Caramel Latte | 0.5g |
| Madagascar Vanilla Latte (20 fl oz) | 0.5g |
| Caramel Latte (20 fl oz) | 0.5g |
| Signature Hot Chocolate (16 fl oz) | 0.5g |
| Plain Cream Cheese Spread (Individual 1.5 oz) | 0.5g |
| Iced Madagascar Vanilla Latte | 0.5g |
| Iced Pumpkin Spice Latte | 0.5g |
| Pumpkin Spice Latte (20 fl oz) | 0.5g |
| Pumpkin Spice Latte (16 fl oz) | 0.5g |
| Plain Bagel | 0.6g |
| Signature Hot Chocolate (20 fl oz) | 0.6g |
| Iced Mocha Latte | 0.6g |
| Mocha Latte (20 fl oz) | 0.6g |
| Hearty Fireside Chili (Cup) | 0.6g |
| Asiago Croissant Twist | 0.7g |
| Frozen Java Snickerdoodle | 0.7g |
| Cafe Frozen Java | 0.7g |
| Pumpkin Spice Frozen Java | 0.7g |
| Cinnamon Crunch Bagel | 0.8g |
| Kids Chicken Noodle Soup | 0.8g |
| Frozen Java Rocky Road | 0.8g |
| Frozen Java Hazelnut Mocha | 0.8g |
| Frozen Signature Hot Chocolate | 0.8g |
| Blueberry Bagel | 0.9g |
| Cinnamon Swirl & Raisin Bagel | 0.9g |
| Cinnamon Croissant Bites (4 Count) | 0.9g |
| Honey Walnut Cream Cheese Spread (Individual 1.5 oz) | 0.9g |
| Hazelnut Cream Cold Brew | 1.0g |
| Green Passion Smoothie | 1.0g |
| Broccoli Cheddar Soup (cup) | 1.1g |
| Kids Broccoli Cheddar Soup | 1.1g |
| Chocolate Croissant | 1.1g |
| Chicken Noodle Soup (Bowl) | 1.2g |
| Shortbread Cookie | 1.2g |
| Chicken Pesto Ciabatta Dipper (Half) | 1.2g |
| Chicken Noodle Soup (Bread Bowl) | 1.3g |
| Orange Scone | 1.4g |
| Grilled Cheese (Half) | 1.4g |
| Pumpkin Cookie | 1.4g |
| Everything Bagel | 1.5g |
| Multigrain Bagel Flat | 1.5g |
| Broccoli Cheddar Soup (Bowl) | 1.7g |
| French Onion Soup | 1.7g |
| Cherry Pastry | 1.7g |
| Cream of Chicken & Wild Rice Soup (Cup) | 1.7g |
| Hearty Fireside Chili (Bowl) | 1.7g |
| Creamy Tomato Soup (Bowl) | 1.8g |
| Smokehouse BBQ Chicken Sandwich (Half) | 1.8g |
| Egg & Cheese on Croissant | 1.9g |
| Chicken Noodle Soup (cup) | 2.0g |
| Chicken Pesto Ciabatta Dipper | 2.0g |
| Ten Vegetable Soup (Cup) | 2.0g |
| Greek Yogurt with Berries Parfait | 2.0g |
| French Onion Soup (Cup) | 2.0g |
| Creamy Tomato Soup (cup) | 2.1g |
| Candy Cookie | 2.1g |
| Cream of Chicken & Wild Rice Soup (Bowl) | 2.1g |
| Sesame Bagel | 2.1g |
| Rustic Baked Potato Soup (Cup) | 2.1g |
| Kids Turkey Sandwich | 2.2g |
| Ham Croissant Benny | 2.2g |
| Kids Grilled Cheese | 2.3g |
| Asiago Cheese Bagel | 2.4g |
| French Onion Soup (Bread Bowl) | 2.4g |
| Oatmeal Raisin with Berries Cookie | 2.4g |
| Asiago Everything Bagel | 2.4g |
| Cinnamon Roll | 2.5g |
| Almond Pastry | 2.5g |
| Creamy Tomato Soup (Bread Bowl) | 2.5g |
| Kids Ham & Cheese Sandwich | 2.6g |
| Kitchen Sink Cookie | 2.8g |
| Grilled Cheese (Whole) | 2.8g |
| Autumn Squash Soup (Cup) | 2.8g |
| Broccoli Cheddar Soup (Bread Bowl) | 2.9g |
| Chicken Tortilla Soup (Cup) | 3.0g |
| Bacon, Egg & Cheese on Croissant | 3.0g |
| Ham, Egg & Cheese on Ciabatta | 3.0g |
| Cinnamon Croissant Bites (12 Count) | 3.0g |
| Mediterranean Veggie Sandwich (Half) | 3.1g |
| Smokehouse BBQ Chicken Sandwich | 3.2g |
| Cream of Chicken & Wild Rice Soup (Bread Bowl) | 3.2g |
| Spicy Fiesta Chicken (Half) | 3.2g |
| Egg & Cheese on Ciabatta | 3.2g |
| Broccoli Cheddar Frittata | 3.3g |
| Pumpkin Cinnamon Roll | 3.3g |
| Rustic Baked Potato Soup (Bread Bowl) | 3.3g |
| Three Cheese Lasagna Soup (Cup) | 3.4g |
| Bacon, Egg & Cheese on Ciabatta | 3.4g |
| PB&J Cookie | 3.5g |
| Caramel Pumpkin Slice | 3.5g |
| Caprese Mozzarella Sandwich | 3.7g |
| Hearty Fireside Chili (Bread Bowl) | 3.9g |
| Chocolate Chip Cookie | 4.0g |
| Avocado, Egg White & Spinach | 4.0g |
| Mediterranean Greens with Grains | 4.0g |
| Balsamic Greens with Grains | 4.0g |
| Pecan Roll | 4.0g |
| Bear Claw Pastry | 4.0g |
| Kids PB&J Sandwich | 4.0g |
| Strawberry Poppyseed Salad with Chicken | 4.1g |
| Five Cheese & Bacon Frittata | 4.1g |
| Rustic Baked Potato Soup (Bowl) | 4.1g |
| Steel Cut Oatmeal | 4.2g |
| Three Cheese Lasagna Soup (Bread Bowl) | 4.3g |
| Autumn Squash Soup (Bread Bowl) | 4.3g |
| Pecan Braid | 4.4g |
| Chocolate Chip Muffie | 4.6g |
| Four Cheese Soufflé | 4.9g |
| Smoked Turkey Sandwich | 5.0g |
| Flatbread Pizza (Cheese) | 5.0g |
| Egg & Cheese on Bagel | 5.0g |
| Ham & Swiss Sandwich | 5.0g |
| Wake-Up BLT Asiago Everything Bagel Stack | 5.0g |
| Bacon Double Take | 5.0g |
| Three Cheese Lasagna Soup (Bowl) | 5.1g |
| Autumn Squash Soup (Bowl) | 5.1g |
| Steak & Wake | 5.2g |
| Spicy Steak Asiago Bagel Stack | 5.2g |
| Sausage, Egg & Cheese on Croissant | 5.8g |
| Spinach & Artichoke Soufflé | 6.0g |
| Turkey Avocado BLT | 6.0g |
| Sausage, Egg & Cheese on Ciabatta | 6.2g |
| Mediterranean Veggie Sandwich | 6.2g |
| Mac & Cheese (Cup) | 6.5g |
| Kids Mac & Cheese | 6.5g |
| Spicy Fiesta Chicken (Whole) | 6.5g |
| Farmhouse Duo Asiago Bagel Stack | 6.8g |
| Spinach & Bacon Souffle | 6.9g |
| Lemon Poppy Seed Muffin | 7.0g |
| Bacon, Egg & Cheese on Brioche | 7.0g |
| Steak & Egg on Everything Bagel | 7.0g |
| Bacon Mac & Cheese Grilled Cheese | 7.0g |
| Italian Combo Sandwich | 7.0g |
| Kettle Cooked Potato Chips | 7.2g |
| Bacon Turkey Bravo (Half) | 7.5g |
| Bacon Mac & Cheese (Cup) | 7.6g |
| Egg Soufflé (Spinach & Artichoke) | 8.0g |
| Bacon Egg & Cheese on Bagel | 8.0g |
| Toasted Steak & White Cheddar | 8.0g |
| Dubai Style Chocolate Pistachio Cookie | 8.0g |
| Mac & Cheese (Bread Bowl) | 8.0g |
| Tuna Salad Sandwich (Half) | 8.4g |
| Cranberry Orange Slice | 8.4g |
| Brownie | 8.8g |
| Asian Sesame Chicken Salad (Half) | 9.0g |
| Toasted Frontega Chicken (Half) | 9.0g |
| Chicken Roma Asiago Bagel Stack | 9.4g |
| Cranberry Walnut Chicken Salad Sandwich (Half) | 9.6g |
| Caesar Salad with Chicken (Half) | 9.8g |
| Grilled Chicken & Avo BLT (Half) | 9.8g |
| Chipotle Chicken, Egg & Avo on Ciabatta | 9.9g |
| Bacon Mac & Cheese (Bread Bowl) | 9.9g |
| Caesar Salad (Half) | 10.1g |
| Green Goddess Cobb Salad with Chicken (Half) | 10.2g |
| Sausage & Egg Asiago Bagel Stack | 10.5g |
| Toasted Italiano (Half) | 10.7g |
| Chicken Bacon Rancher (Half) | 10.9g |
| Southwest Caesar Salad | 11.0g |
| Tomato Basil BLT (Half) | 11.3g |
| Sesame Ginger Chicken Market Bowl (Half) | 11.5g |
| Turkey & Cheddar Sandwich (Half) | 11.7g |
| Ciabatta Cheesesteak (Half) | 11.7g |
| Chipotle Chicken Avocado Melt (Half) | 12.1g |
| Harvest Medley Chicken Salad (Half) | 12.6g |
| Mac & Cheese (Bowl) | 12.9g |
| Fuji Apple Salad with Chicken (Half) | 13.2g |
| Blueberry Muffin | 13.2g |
| Harvest Medley Salad (Half) | 13.2g |
| All-In Veggie Market Bowl (Half) | 13.4g |
| Ranch Parm BLT Salad (Half) | 13.7g |
| Fuji Apple Salad with Chicken | 14.0g |
| Ultimate Garden Steak Salad (Half) | 14.7g |
| Chicken Bacon Avocado Sandwich | 15.0g |
| Chipotle Chicken Avocado Melt | 15.0g |
| Green Goddess Cobb Salad with Chicken | 15.0g |
| Bacon Turkey Bravo | 15.3g |
| Carnitas Elote Market Bowl (Half) | 15.6g |
| Green Goddess Chicken Cobb Salad Stuffer | 15.6g |
| Asian Sesame Chicken Salad Stuffer | 15.6g |
| Farmhouse Crunch Salad (Half) | 15.9g |
| Caesar Salad with Chicken | 16.0g |
| Bacon Mac & Cheese (Bowl) | 16.0g |
| Greek Salad (Half) | 16.3g |
| Greek Salad with Chicken (Half) | 17.1g |
| Southwest Chicken Ranch Salad (Half) | 17.4g |
| Toasted Frontega Chicken (Whole) | 17.5g |
| Tuna Salad Sandwich | 18.0g |
| Harvest Medley Chicken Salad Stuffer | 18.4g |
| Asian Sesame Chicken Salad (Whole) | 18.6g |
| Caesar Salad (Whole) | 19.1g |
| Cranberry Walnut Chicken Salad Sandwich (Whole) | 19.8g |
| Harvest Medley Salad Stuffer | 19.8g |
| French Ciabatta Dipper (Half) | 20.0g |
| Caesar Salad Stuffer | 20.2g |
| Fuji Apple Chicken Salad Stuffer | 20.4g |
| Grilled Chicken & Avo BLT (Whole) | 20.4g |
| Caesar Salad Stuffer with Chicken | 21.0g |
| Chicken Bacon Rancher (Whole) | 21.1g |
| Toasted Italiano (Whole) | 21.5g |
| Turkey & Cheddar Sandwich (Whole) | 22.6g |
| Sesame Ginger Chicken Market Bowl | 23.1g |
| Tomato Basil BLT (Whole) | 23.3g |
| Ciabatta Cheesesteak (Whole) | 23.4g |
| Ranch Parm BLT Salad Stuffer | 25.7g |
| Ultimate Garden Steak Salad Stuffer | 25.9g |
| Harvest Medley Chicken Salad (Whole) | 26.0g |
| Harvest Medley Salad (Whole) | 26.4g |
| Farmhouse Crunch Salad Stuffer | 26.8g |
| Ranch Parm BLT Salad (Whole) | 27.3g |
| All-In Veggie Market Bowl | 27.5g |
| Greek Salad Stuffer | 28.3g |
| Southwest Chicken Ranch Salad Stuffer | 28.3g |
| Greek Salad Stuffer with Chicken | 29.1g |
| Ultimate Garden Steak Salad | 29.3g |
| Farmhouse Crunch Salad (Whole) | 31.1g |
| Greek Salad | 31.8g |
| Carnitas Elote Market Bowl | 32.0g |
| Greek Salad with Chicken (Whole) | 33.0g |
| Southwest Chicken Ranch Salad (Whole) | 34.1g |
| French Ciabatta Dipper | 37.5g |
| Shrimply Baja Salad | 42.0g |
Frequently asked
Does Panera Bread use seed oils?
Based on our menu research, Panera Bread cooks with: soybean oil. Across the 265 menu items we analyzed, it averages 7.2g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
What oil does Panera Bread cook with?
Our research indicates: Soybean oil (used in dressings, mayo-based spreads, bakery; disclosed in Panera allergen/ingredient PDFs). Preparation can vary by location, so treat PUFA numbers as estimates.
Does Panera Bread use beef tallow?
No. Our research indicates Panera Bread cooks with soybean oil, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Panera Bread seed oil free?
No. Our research indicates Panera Bread cooks with soybean oil, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Panera Bread?
Chicken Noodle Soup (Bowl) is the lowest-PUFA item we analyzed at Panera Bread, at an estimated 1.2g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Panera Bread?
Shrimply Baja Salad is the highest-PUFA item we analyzed at Panera Bread, at an estimated 42.0g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
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See where Panera Bread lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.