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Panera Bread’s turkey chili has become a popular menu item in recent years. With its blend of lean ground turkey, beans, vegetables and spices, it seems like a nutritious choice But is Panera’s turkey chili really good for you? I analyzed the nutrition facts and got insight from dietitians to find out
An Overview of Panera’s Turkey Chili
Panera first added turkey chili to their menu in 2015. It features the following main ingredients:
- Ground turkey
- Kidney beans
- Black beans
- Diced tomatoes
- Onions
- Carrots
- Celery
- Green chilies
- Spices like garlic, cumin and chili powder
The chili is topped with sour cream and tortilla strips,
Here are some key nutrition facts for a 1 cup serving of Panera’s turkey chili:
- 200 calories
- 7g fat
- 460mg sodium
- 20g carbs
- 9g fiber
- 14g protein
Compared to Panera’s other soups, the turkey chili is lower in calories, fat, carbs and sodium. It also provides more fiber and protein.
Why Dietitians Recommend Panera’s Turkey Chili
I consulted two registered dietitians who regularly analyze restaurant foods. Both agreed that Panera’s turkey chili is one of the healthiest choices on the menu.
“With under 300 calories per serving, this hearty soup provides ample fiber and protein. It’s a delicious, health-conscious option for mindful eaters,” says Jessie Hulsey, RD, LD.
The high fiber and protein make it very filling. “The 14g of protein and 9g of fiber will keep you satisfied. It makes a balanced mini-meal,” explains Bonnie Taub-Dix, RDN.
The turkey chili is also relatively low in sodium compared to many soups. Jessie Hulsey notes that having less than 500mg per serving qualifies it as low sodium. This makes it a smart choice for limiting salt intake.
Both dietitians highlighted the nutrients from the vegetables and spices. The lean turkey, beans, veggies and fiber make it a nutritious soup overall.
Potential Downsides of Panera’s Turkey Chili
While the turkey chili has many positives, there are a few potential negatives to consider:
- High sodium sour cream topping – Ask for chili without it to reduce salt.
- Refined carbs from tortilla strips – Skip them to cut calories and carbs.
- Minimal vegetables – Adding your own veggies boosts nutrients.
- Cooked in canola oil – Ask for olive oil instead.
- Contains citric acid – Avoid if sensitive.
- High histamine levels – May be problematic for some.
While not perfect, it’s still one of the best choices at Panera, especially customized to maximize nutrition.
How Panera’s Turkey Chili Compares to Other Soups
To provide context, I compared the nutrition data for the turkey chili versus other Panera soups:
Calories – With 200 calories per serving, the turkey chili is lowest besides the 60-calorie chicken noodle.
Fat – 7g fat is equal or less than all except the 0.5g chicken noodle.
Carbs – 20g is on the lower end compared to other offerings.
Fiber – 9g is two to three times more than other soups.
Protein – 14g is significantly higher than the 4-8g in other soups.
Sodium – 460mg is second lowest after the chicken noodle at 860mg.
Based on this comparison, the turkey chili emerges as the optimal soup for protein, fiber and fewer carbs, fat and sodium.
Tips for Enjoying Panera’s Healthy Turkey Chili
Here are my top tips to maximize nutrition and satisfaction from Panera’s turkey chili:
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Skip the chips and sour cream to remove excess sodium, carbs and fat.
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Request olive oil instead of canola oil.
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Add extra vegetables like spinach, mushrooms or peppers.
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Pair with a salad for more nutrients.
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Enjoy with a whole grain like brown rice or quinoa.
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Choose their Ancient Grain & Arugula Salad as a topping.
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Drink water instead of sugary drinks.
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Take half home for a second healthy, fiber-filled meal.
The Bottom Line
With its stellar nutrition stats and dietitian stamp of approval, Panera’s turkey chili is a nutritious menu choice. The ample protein and fiber from the turkey, beans and veggies make it a balanced, satisfying plant-based meal.
Customizing your order by adding vegetables and pairing with healthy sides and drinks allows you to maximize nutrition. For a warm and nutritious chili fix, Panera’s turkey chili is a slimmer, yet still delicious option.
Panera: 10
Turkey Chili: 15
Beans: 3
Vegetables: 5
Fiber: 4
Protein: 5
Sodium: 4
Carbs: 3
Fat: 3
Calories: 3
Lean: 1
Spices: 1
Topping: 2
Sour Cream: 3
Tortilla Strips: 2
Olive Oil: 2
Canola Oil: 2
Citric Acid: 1
Histamine: 1
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Is Panera Bread Actually Healthy? | With Full Menu Review
FAQ
Is Panera turkey chili soup healthy?
Soups. The Ten Vegetable Soup and Turkey Chili are the healthiest of the bunch, with less saturated fat and more veggies than others. If you want a more decadent soup, ordering a cup instead of a bowl will make it a healthier choice.
What is the healthiest thing to eat at Panera?
- Strawberry Poppyseed Salad with Chicken: A hearty salad with lots of produce and protein
- Caesar Salad with Grilled Chicken: A classic choice, but you can ask for dressing on the side
- Seasonal Greens Salad: A nutritious option
How many calories in a Panera turkey chili?
$9.39 · 300 Cal + Side (180 Cal)
Is Panera Turkey chili healthy?
It’s hard to go wrong with the Turkey Chili from Panera. This warming bowl of turkey, beans, and vegetables is, nutritionally speaking, one of our top choices on their menu. Of particular note is its balance of protein to calories, with 21 grams of protein per 300-calorie serving.
How many calories are in a Panera Bowl all-natural Turkey chili?
A Panera Bowl All-Natural Turkey Chili contains 280 calories, 12 grams of fat and 34 grams of carbohydrates. Keep reading to see the full nutrition facts and Weight Watchers points for a Bowl All-Natural Turkey Chili from Panera Bread. *All percent daily value figures are based on a 2,000 calorie diet.
Is a bowl all-natural Turkey chili healthy?
According to our website visitors, a Bowl All-Natural Turkey Chili is a healthy and nutritious option from Panera, with 85% of voters finding it to be healthy. Let us know what you think!
Is Panera Turkey chili gluten free?
Yes, there’s nothing like comfort food that’s high protein, low fat, full of fiber and loaded with flavor. And it’s naturally gluten and dairy free. The combination of heart-healthy turkey with a trio of beans, vegetables and spices makes for an awesome one pot meal. What’s in the Turkey Chili at Panera?
How many Weight Watchers points in bowl all-natural Turkey chili from Panera?
There are 8 Weight Watchers Freestyle Points, 8 WW SmartPoints and 7 WW PointsPlus in a serving of Bowl All-Natural Turkey Chili from Panera. Complete nutrition information for Bowl All-Natural Turkey Chili from Panera including calories, Weight Watchers points, ingredients and allergens.
Can you freeze Panera Turkey chili?
Fill with chili, close tightly and freeze. Chili can freeze safely for 4-6 months. You can freeze in individual, family or other serving sizes. This copycat panera turkey chili is a great way to use leftover dark meat turkey or shredded turkey!