Panera New England Roll
Nutrition Calculator
250 calories · 440mg sodium · Build your sandwich to see exactly what you're eating.
Nutrition Base Values
Calories
250
13% Daily Value
Total Fat
4.5g
6% Daily Value
Sat. Fat
1g
5% Daily Value
Cholesterol
10mg
3% Daily Value
Sodium
440mg
19% Daily Value
Total Carbs
44g
16% Daily Value
Fiber
1g
4% Daily Value
Sugars
5g
Protein
9g
18% Daily Value
* Percent Daily Values based on a 2,000 calorie diet.
🥪 Interactive Bread Portion Calculator
Most Panera bread nutritional data is listed for a single slice. Use this tool to double the macros if you are tracking a full two-slice sandwich.
Single Roll serving
This item is typically served whole and not sliced.
Total Nutritional Value
250 cal
Bread Base: 250 cal
4.5g
Fat
44g
Carbs
9g
Protein
440mg
Sodium
📊 How Does It Compare? All Artisan Breads
| Bread Item | Serving Size | Cal | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Artisan Ciabatta | Listed | 150 | 1.5g | 30g | 280mg |
| Asiago Cheese Focaccia | Listed | 150 | 3g | 24g | 320mg |
| Black Pepper Focaccia | Listed | 140 | 2g | 26g | 370mg |
| Brioche Roll | Listed | 210 | 7g | 31g | 310mg |
| Classic Sourdough | Listed | 150 | 0g | 31g | 320mg |
| Classic White Miche | Listed | 160 | 4g | 27g | 260mg |
| Country Rustic Sourdough | Listed | 130 | 0g | 28g | 240mg |
| French Baguette | Listed | 150 | 0g | 30g | 370mg |
| ⭐New England Roll | Listed | 250 | 4.5g | 44g | 440mg |
| Sourdough Bread Bowl | Listed | 670 | 4.5g | 130g | 1160mg |
| Tomato Basil Miche | Listed | 130 | 0g | 27g | 330mg |
| White Whole Grain | Listed | 130 | 0.5g | 25g | 290mg |
| Whole Grain Lahvash | Listed | 170 | 4g | 25g | 310mg |
| Breakfast Portion - Ciabatta | Listed | 200 | 2g | 38g | 360mg |
🏷️ Diet Compatibility Verdicts
Keto Diet
NOT COMPATIBLEYielding a massive 44g of carbs for a single split-top roll, this completely violates the 20-50g daily limit for keto.
Protein Value
LOW PROTEINWith 9g of protein from the baked flour matrix, it's structurally hearty, but you must pair it with a significant protein load (like lobster or crab salad).
Sodium Watch
MODERATEA single piece packs 440mg of sodium. If eating two of these sliders/rolls, you hit 880mg of sodium before the filling is added.
🔥 Burn It Off — Activity Equivalents
51 min
Walking
3.5 mph
23 min
Running
6 mph
31 min
Cycling
moderate
27 min
Swimming
laps
63 min
Yoga
flow
35 min
Weight Training
moderate
📊 Nutrition Analysis: When to Eat It & When to Skip It
✅ When It's a Smart Choice
- The Seafood Vessel: If Panera brings back the Lobster Roll, this is the only geometrically acceptable vehicle. The flat sides of the bread allow for maximum butter-griddling, giving a phenomenal crunch-to-soft-center ratio.
⚠️ When to Consider Alternatives
- Hidden Sugar Trap: There is 5g of added sugar baked right into this small roll, elevating the glycemic index severely compared to a baguette or classic sourdough.
💡 Serving Hacks
- Ask for light butter: The 250 calories represents the bread itself. If you order the Lobster Roll, they griddle the sides in generous butter. Ask them to griddle it dry or light-butter to save 50-80 calories of fat.
❓ Frequently Asked Questions
How many calories are in a Panera New England Roll?▼
A single New England Roll contains 250 calories. They are incredibly soft and heavily fortified split-top rolls.
What is a New England Roll used for at Panera?▼
These classic top-split rolls are heavily toasted on the flat sides with butter and are traditionally used as the vessel for Panera’s legendary, seasonal Lobster Rolls.
Are the New England Rolls vegan?▼
Typically, no. True New England style split rolls require milk, sugar (5g per roll), and butter to achieve their fluffy texture and crispy fried outsides.
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