An In-Depth Look at the Calories in Panera’s Bacon Turkey Bravo Sandwich

Panera Bread’s Bacon Turkey Bravo sandwich packs a lot of flavors between two slices of tomato basil bread. But with all those tasty ingredients comes a hefty calorie count. Let’s break down the nutrition facts and see what’s behind the high calories in this popular sandwich.

Overview of the Bacon Turkey Bravo

The Bacon Turkey Bravo sandwich includes generous slices of smoked turkey breast, applewood smoked bacon, lettuce, tomatoes and mayo. It’s served on Panera’s signature tomato basil miche bread

This is one of Panera’s higher calorie sandwiches providing

• 630 calories
• 24 g fat
• 57 g carbs
• 46 g protein

With almost a third of calories coming from fat, 9 g saturated fat and over 1500 mg sodium, it’s far from a healthy light lunch. But what specifically causes the calories to add up?

Breakdown of Calories and Macronutrients

A closer look at the nutrition information shows:**

• 37% of calories come from fat.** This includes bacon, turkey, mayo and cheese.

• 19% of calories come from carbohydrates. Mainly the tomato basil bread, which packs 57 g carbs alone.

• The remaining 44% of calories come from protein. Mostly the 4 oz of turkey breast.

So the combination of high-fat ingredients like bacon and cheese paired with the substantial bread carbs creates a sandwich nearing 650 calories.

Main Sources of Fat and Saturated Fat

The source of most of the fat and a large portion of the calories in this sandwich is the bacon:

• 2 strips of applewood smoked bacon provide 10 g fat and 3.5 g saturated fat

Another major source is the mayonnaise-based signature sauce. Just 2 Tbsp adds:

• 6 g fat and 1 g saturated fat

The turkey, cheese and bread supply additional fat sources:

• Smoked turkey breast has 4 g fat
• White cheddar cheese contains 5 g fat and 3 g saturated fat
• Tomato basil bread provides 4 g fat

So multiple high-fat ingredients combine to make nearly 40% of this sandwich’s calories from fat.

Where the Carbs Come From

Over half the carbs and calories come directly from the tomato basil miche bread:

• 1 regular slice of tomato basil bread contains 57 g carbs and 250 calories

This specialty bread is made with olive oil and tomatoes baked in, boosting calories and carbs.

Smaller amounts of carbs also come from:

• Tomatoes – 5 g carbs
• Lettuce – 2 g carbs
• Mayo-based signature sauce – 8 g carbs

So the bread alone delivers a carb load into this sandwich.

Protein from Turkey and Cheese

Finally, lean turkey breast supplies a hefty protein punch:

• 4 oz smoked turkey breast provides 46 g protein

The cheese also adds another 6 g protein.

So over half the calories come from the lean turkey protein. But the high fat and carb sources make this sandwich a calorie and sodium bomb.

How to Make it Healthier

To lighten up this indulgent sandwich, you could:

• Ask for just 1 slice of bacon instead of 2 to cut fat and calories.

• Opt for a lower carb bread like sprouted grain to slash 200+ calories.

• Get it as a “Pick 2” half sandwich with soup for a smaller 410 calorie meal.

• Substitute lettuce wrap for even fewer carbs and calories.

• Skip the mayo-based signature sauce to remove 60 calories of fat.

• Ask for extra veggies like avocado or spinach for more fiber.

With some simple modifications, you can still enjoy the flavors while making a healthier sandwich.

The Bottom Line

Panera’s Bacon Turkey Bravo sandwich satisfies comfort food cravings. But with 630 total calories, over 50 g carbs and high sodium, it’s definitely an occasional indulgence. Understanding where the calories come from can help make better choices to build an overall balanced diet.