Panera Bread Seed Oil Report Card
Based on our menu research, Panera Bread cooks with: Soybean oil (used in dressings, mayo-based spreads, bakery; disclosed in Panera allergen/ingredient PDFs). Across the 84 menu items we analyzed, it averages 6.9g estimated PUFA per item, earning a seed-oil grade of C (High Risk).
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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 |
|---|---|
| Plain Bagel | 0.6g |
| Frozen Java Snickerdoodle | 0.7g |
| Cinnamon Crunch Bagel | 0.8g |
| Frozen Java Rocky Road | 0.8g |
| Blueberry Bagel | 0.9g |
What to Avoid at Panera Bread
| Item | PUFA |
|---|---|
| Shrimply Baja Salad | 42.0g |
| French Ciabatta Dipper | 37.5g |
| Carnitas Elote Market Bowl | 32.0g |
| Greek Salad | 31.8g |
| Ultimate Garden Steak Salad | 29.3g |
Every Panera Bread item, ranked
All 84 items we have for Panera Bread, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| Strawberry Banana Smoothie | 0.1g |
| Cafe Blend Iced Coffee Snickerdoodle | 0.2g |
| Cafe Blend Iced Coffee Hazelnut Mocha | 0.2g |
| Cafe Blend Iced Coffee Rocky Road | 0.2g |
| Caramel Latte | 0.5g |
| Madagascar Vanilla Latte | 0.5g |
| Plain Bagel | 0.6g |
| Asiago Croissant Twist | 0.7g |
| Frozen Java Snickerdoodle | 0.7g |
| Cinnamon Crunch Bagel | 0.8g |
| Kids Chicken Noodle Soup | 0.8g |
| Frozen Java Hazelnut Mocha | 0.8g |
| Frozen Java Rocky Road | 0.8g |
| Blueberry Bagel | 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 |
| Chicken Noodle Soup (Bowl) | 1.2g |
| Shortbread Cookie | 1.2g |
| Everything Bagel | 1.5g |
| French Onion Soup | 1.7g |
| Broccoli Cheddar Soup (Bowl) | 1.7g |
| Creamy Tomato Soup (Bowl) | 1.8g |
| Chicken Noodle Soup (cup) | 2.0g |
| Chicken Pesto Ciabatta Dipper | 2.0g |
| Ten Vegetable Soup (Cup) | 2.0g |
| Creamy Tomato Soup (cup) | 2.1g |
| Kids Turkey Sandwich | 2.2g |
| Kids Grilled Cheese | 2.3g |
| Asiago Cheese Bagel | 2.4g |
| Cinnamon Roll | 2.5g |
| Broccoli Cheddar Soup (Bread Bowl) | 2.9g |
| Chicken Tortilla Soup (Cup) | 3.0g |
| Smokehouse BBQ Chicken Sandwich | 3.2g |
| Broccoli Cheddar Frittata | 3.3g |
| Caprese Mozzarella Sandwich | 3.7g |
| Chocolate Chip Cookie | 4.0g |
| Balsamic Greens with Grains | 4.0g |
| Bear Claw Pastry | 4.0g |
| Pecan Roll | 4.0g |
| Kids PB&J Sandwich | 4.0g |
| Avocado, Egg White & Spinach | 4.0g |
| Mediterranean Greens with Grains | 4.0g |
| Strawberry Poppyseed Salad with Chicken | 4.1g |
| Five Cheese & Bacon Frittata | 4.1g |
| Steel Cut Oatmeal | 4.2g |
| 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 |
| Spinach & Artichoke Soufflé | 6.0g |
| Turkey Avocado BLT | 6.0g |
| Mediterranean Veggie Sandwich | 6.2g |
| Sausage, Egg & Cheese on Ciabatta | 6.2g |
| Mac & Cheese (Cup) | 6.5g |
| Kids Mac & Cheese | 6.5g |
| Lemon Poppy Seed Muffin | 7.0g |
| Bacon, Egg & Cheese on Brioche | 7.0g |
| Italian Combo Sandwich | 7.0g |
| Bacon Mac & Cheese Grilled Cheese | 7.0g |
| Steak & Egg on Everything Bagel | 7.0g |
| Egg Soufflé (Spinach & Artichoke) | 8.0g |
| Bacon Egg & Cheese on Bagel | 8.0g |
| Toasted Steak & White Cheddar | 8.0g |
| Southwest Caesar Salad | 11.0g |
| Mac & Cheese (Bowl) | 12.9g |
| Fuji Apple Salad with Chicken | 14.0g |
| 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 |
| Caesar Salad with Chicken | 16.0g |
| Tuna Salad Sandwich | 18.0g |
| Sesame Ginger Chicken Market Bowl | 23.1g |
| All-In Veggie Market Bowl | 27.5g |
| Ultimate Garden Steak Salad | 29.3g |
| Greek Salad | 31.8g |
| Carnitas Elote Market Bowl | 32.0g |
| 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 (used in dressings, mayo-based spreads, bakery; disclosed in Panera allergen/ingredient PDFs). Across the 84 menu items we analyzed, it averages 6.9g 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 (used in dressings, mayo-based spreads, bakery; disclosed in Panera allergen/ingredient PDFs), 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 (used in dressings, mayo-based spreads, bakery; disclosed in Panera allergen/ingredient PDFs), which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Panera Bread?
Plain Bagel is the lowest-PUFA item we analyzed at Panera Bread, at an estimated 0.6g 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.
Compare other chains
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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.