There’s something special about sitting down with a warm, comforting bowl of soup—especially when it’s loaded with fall flavors like butternut squash. If you’re a fan of Panera Bread, you’ve likely seen their Autumn Squash Soup on the menu. It’s a creamy, slightly sweet dish that feels like a hug in a bowl. But how does it stack up when it comes to calories and nutrition? Is it a healthy option, or should you think twice before ordering?
In this article, we’ll explore everything you need to know about Panera’s butternut squash soup. From its calorie content to a breakdown of ingredients and even a homemade version, this guide has you covered. Let’s dive in!
Panera Butternut Squash Soup Calories and Nutritional Facts
If you’re watching your calorie intake, understanding the nutritional profile of your favorite dishes is key. Panera’s butternut squash soup is a popular choice, but is it really a smart pick for your diet?
Calories in a Bowl of Panera’s Butternut Squash Soup
You might be surprised by the calorie count in this seemingly healthy dish. Here’s a quick breakdown:
- Bowl (12 oz): 340 calories
- Cup (8 oz): 230 calories
While these numbers might seem reasonable, it’s essential to consider the entire nutritional profile to make a well-informed decision.
image/ Butternut Squash Soup Calories Panera
Full Nutritional Breakdown (Per Bowl)
For those who love details, here’s a complete look at what’s inside a bowl of Panera’s butternut squash soup:
| Nutrient | Amount |
|---|---|
| Calories | 340 |
| Total Fat | 13g |
| Saturated Fat | 7g |
| Cholesterol | 35mg |
| Sodium | 1020mg |
| Total Carbs | 51g |
| Dietary Fiber | 3g |
| Sugars | 24g |
| Protein | 4g |
Key Takeaways
- High in Sodium: With over 1000mg of sodium, this soup makes up nearly half of your recommended daily intake.
- Moderate Calorie Count: At 340 calories per bowl, it’s not the lowest-calorie option, but it’s also not the highest.
- Contains Added Sugars: With 24 grams of sugar, this soup is sweeter than you might expect.
Ingredients in Panera’s Butternut Squash Soup
To truly understand what you’re eating, let’s break down the key ingredients in Panera’s butternut squash soup.
Main Ingredients
- Butternut Squash Puree – The star of the show, providing that rich, earthy flavor.
- Pumpkin Puree – Adds depth and sweetness.
- Honey – Contributes to the soup’s sweetness.
- Apple Juice Concentrate – Another source of natural sweetness.
- Vegetable Broth – Forms the soup’s base.
- Cream – Provides the rich, creamy texture.
- Curry Spice Blend – Adds a hint of warmth and complexity.
Are There Any Allergens?
It’s important to note that Panera’s butternut squash soup contains milk, making it unsuitable for those with dairy allergies. However, it is labeled as gluten-free, which is a plus for those avoiding gluten.
Is Panera’s Butternut Squash Soup Healthy?
When deciding whether a menu item is healthy, you have to weigh the pros and cons. Here’s a breakdown to help you determine if this soup aligns with your health goals.
Pros
- Rich in Vitamins and Antioxidants: Thanks to the butternut squash and pumpkin, you’re getting a dose of vitamins A and C.
- Gluten-Free: A good option for those avoiding gluten.
- Comforting and Satisfying: It’s a cozy dish that feels indulgent.
Cons
- High in Sodium: At over 1000mg per bowl, the sodium content is something to be mindful of.
- Contains Added Sugars: The soup’s sweetness comes from added sugars, including honey and apple juice concentrate.
- Low in Protein: With just 4g of protein per bowl, it won’t keep you full for long.
How to Make a Healthier Version at Home
Love the taste of Panera’s butternut squash soup but want to make a healthier version? You can easily recreate it at home with a few tweaks to reduce the sodium and sugar content.
Ingredients
| Ingredient | Amount |
| Butternut Squash | 4 cups (cubed) |
| Pumpkin Puree | 1 cup |
| Vegetable Broth | 4 cups |
| Apple Juice | 1/2 cup |
| Honey | 2 tbsp |
| Curry Powder | 1 tsp |
| Cream (Optional) | 1/2 cup |
Instructions
- Roast the Butternut Squash: Preheat your oven to 400°F and roast the cubed squash until tender.
- Combine Ingredients: In a large pot, add the roasted squash, pumpkin puree, vegetable broth, apple juice, and honey.
- Add Spices: Stir in the curry powder and bring to a simmer.
- Blend: Use an immersion blender to achieve a smooth, creamy texture.
- Finish with Cream: If you want a richer soup, add cream. For a lighter option, skip it.
- Serve and Enjoy: Garnish with roasted pumpkin seeds or a drizzle of olive oil.
Comparing Panera’s Soup to Other Menu Items
Curious how Panera’s butternut squash soup stacks up against other soups on the menu? Here’s a quick comparison.
| Soup | Calories (Bowl) | Sodium (mg) |
| Broccoli Cheddar | 360 | 1330 |
| Chicken Noodle | 170 | 1340 |
| Autumn Squash | 340 | 1020 |
As you can see, the butternut squash soup falls somewhere in the middle—it’s not the lowest-calorie or lowest-sodium option, but it’s not the highest either.
Tips for Enjoying Panera’s Butternut Squash Soup Guilt-Free
Want to indulge without overdoing it? Here are a few tips to keep in mind:
- Order a Cup Instead of a Bowl: A cup has fewer calories and less sodium than a full bowl.
- Pair with a Side Salad: Adding a salad can help balance your meal with fiber and protein.
- Skip the Bread Bowl: While delicious, the bread bowl adds a significant amount of calories and carbs.
FAQ Section
How Many Calories Are in a Cup of Panera’s Butternut Squash Soup?
A cup (8 oz) of Panera’s butternut squash soup contains approximately 230 calories.
Is Panera’s Butternut Squash Soup Gluten-Free?
Yes, it is gluten-free. However, it contains dairy.
Can I Make a Vegan Version of Panera’s Butternut Squash Soup at Home?
Absolutely! To make a vegan version, simply swap out the cream for coconut milk or another dairy-free alternative.
Is Panera’s Butternut Squash Soup High in Sodium?
Yes, a bowl contains 1020mg of sodium, which is nearly half of the recommended daily intake.
Conclusion: Should You Order Panera’s Butternut Squash Soup?
At the end of the day, Panera’s butternut squash soup is a delicious and comforting choice. While it’s not the lowest-calorie or lowest-sodium option, it offers a unique blend of flavors that many people love. If you’re mindful of your sodium and sugar intake, consider ordering a smaller portion or trying the homemade version we shared. With a few tweaks, you can enjoy this cozy classic guilt-free.