Are you cravin’ a salad that’s both tasty and somewhat healthy? The Fuji Apple Chicken Salad from Panera is one of their most popular menu items – but is it actually good for you? Let’s dive into everything you need to know about this sweet and savory combo
What’s Actually in This Salad?
Before we talk calories let’s break down what you’re actually eating when you order this colorful dish
- Mixed greens and romaine lettuce as the base
- Grilled chicken breast for protein
- Arugula for a peppery kick
- Red onions for flavor
- Crunchy pecans
- Apple chips (not fresh apples – important distinction!)
- Gorgonzola cheese crumbles
- Sweet white balsamic apple vinaigrette
That combination gives you a mix of sweet, tangy crunchy and savory elements that make this salad so satisfying. But what about the nutrition?
Calorie Count and Nutrition Facts
According to the latest nutritional data, here’s what you’ll get in a whole Fuji Apple Chicken Salad with the dressing:
| Nutrient | Amount |
|---|---|
| Calories | 520-550 calories |
| Total Fat | 26-32g |
| Saturated Fat | 4-6g |
| Sodium | 960mg |
| Total Carbs | 33-36g |
| Fiber | 5-7g |
| Sugar | 19-22g |
| Protein | 30-43g |
I noticed different sources have slightly different numbers, with Chef’s Resource showing higher protein (43g) than Eat This, Not That (30g). This might be due to portion size variations or recipe updates over time.
Is the Fuji Apple Chicken Salad Actually Healthy?
Let’s be real – when most of us order a salad, we’re hoping we’re making a healthy choice. So how does this one stack up?
The Good Stuff
- High protein content: With 30-43g protein, this salad will keep you feeling full
- Good fiber: 5-7g of fiber helps with digestion and satiety
- Nutrient-rich: Contains vitamin A (100% DV), vitamin C (170% DV), and calcium (20% DV)
- No artificial ingredients: Panera makes this fresh daily with no artificial preservatives or flavors
The Not-So-Good Stuff
- Sugar content: At 19-22g sugar, that’s a lot! Most comes from the sweet dressing
- Sodium level: 960mg is about 40% of your daily recommended sodium intake
- Total fat: 26-32g is fairly high for a “healthy” salad option
How Does It Compare to Other Panera Salads?
According to the ranking on Eat This, Not That, the Fuji Apple Chicken Salad ranks as the #8 healthiest salad at Panera (out of 14 total salads). It sits right in the middle of the pack.
The salad that beat it out for healthiness include:
- Strawberry Poppyseed Chicken Salad (healthiest)
- Strawberry Poppyseed Salad (no chicken)
- Southwest Chicken Ranch Salad
- Green Goddess Cobb Salad with Chicken
- Mediterranean Greens with Grains Salad
- Mediterranean Chicken Greens with Grains Salad
- Balsamic Greens with Grains Salad
What’s interesting is that the Strawberry Poppyseed options have significantly less sodium (only 710mg vs 960mg) and less fat (13g vs 32g) than the Fuji Apple Chicken Salad.
Size Options and Calorie Differences
Panera offers this salad in different sizes:
- Half salad: approximately 250-275 calories
- Whole salad: 520-550 calories
If you’re watching calories but still want to enjoy this salad, the half portion with dressing on the side (so you can control how much you use) is your best bet.
What’s The Deal With Those Apple Chips?
One thing that surprised me when researching this salad is that it doesn’t actually contain fresh apple slices. Instead, it uses dehydrated apple chips which, according to Eat This Not That, contain corn syrup. This explains some of the added sugar content in the salad.
How Long Would It Take to Burn Off This Salad?
If you’re curious about the exercise equivalent of the Fuji Apple Chicken Salad, here’s approximately how long it would take to burn off those 520 calories:
- Swimming: 60 minutes (567 calories burned)
- Jogging: 60 minutes (477 calories burned)
- Cycling: 60 minutes (525 calories burned)
- Walking: 60 minutes (297 calories burned)
So basically, you’d need about an hour of moderate exercise to burn off this salad.
Can I Make It Healthier?
Yes! Here are some easy modifications to lower the calories and improve the nutritional profile:
- Ask for dressing on the side: This is the biggest calorie-saver. Use half or less of what they provide.
- Skip the apple chips: Ask for fresh apple slices instead, if possible.
- Go light on the cheese: Request “light gorgonzola” to reduce fat.
- Ask for extra greens: More leafy base = more nutrients and fiber.
Dietary Restrictions and the Fuji Apple Salad
- Gluten-free? The salad itself doesn’t contain gluten ingredients, but cross-contamination is possible.
- Vegan? Nope – contains chicken and cheese. You could request it without these items, but it would be a very different salad.
- Keto-friendly? Not really – the apple chips and sweet dressing contain too many carbs.
- Low-sodium diet? With 960mg sodium, this isn’t ideal for low-sodium diets.
My Personal Experience
I’ve ordered this salad a few times myself, and I gotta say, it’s pretty darn tasty. The combo of the sweet apple flavor with the tangy dressing and pungent gorgonzola just works. But I always feel a bit sticky-sweet after eating it, which makes sense given the sugar content.
When I’m trying to be extra healthy, I usually get the dressing on the side and use about half. That cuts down the sugar and calories significantly while still giving me the flavor I crave.
Bottom Line: Is It Worth Ordering?
If you’re looking for a tasty, satisfying salad that will keep you full, the Fuji Apple Chicken Salad is a good choice. While it’s not the healthiest option on Panera’s menu, it’s far from the worst.
For context:
- Better choice: Strawberry Poppyseed Chicken Salad (370 calories, 13g fat, 710mg sodium)
- Worse choice: Greek Salad with Chicken (540 calories, 38g fat, 1,700mg sodium)
The Fuji Apple Chicken Salad sits somewhere in the middle, making it a reasonable choice for most people who aren’t on strict diets.
Frequently Asked Questions
Q: How many calories are in Panera’s Fuji Apple Salad without chicken?
A: Panera doesn’t offer this specific configuration on their regular menu, but it would be approximately 100-150 calories less without the chicken.
Q: Is the sweet white balsamic vinaigrette healthy?
A: Not particularly. It contains 19g of sugar per serving, which is quite high for a salad dressing.
Q: Can I get this salad if I’m on a diet?
A: Yes, but consider getting a half portion with dressing on the side to control calories.
Q: What makes the Fuji Apple Chicken Salad so popular?
A: The combination of sweet and savory flavors plus the satisfying crunch from pecans and apple chips creates a more interesting flavor profile than many typical salads.
Q: Does Panera have nutritional information available in-store?
A: Yes, Panera provides nutritional information both online and in-store upon request.
So there you have it! The complete lowdown on Panera’s Fuji Apple Chicken Salad. It’s definitely a tastier option than many salads out there, and while not the absolute healthiest choice, it’s far from a nutritional disaster. Just be mindful of that sweet dressing if you’re watching your sugar intake!
Nutrition Info Per Serving
Serving Size: 3 cups salad and 2 tablespoons vinaigrette dressing
| Calories | 370 |
| Total Fat | 22g |
| Saturated Fat | 4g |
| Cholesterol | 70mg |
| Sodium | 220mg |
| Total Carbs | 19g |
| Dietary Fiber | 5g |
| Sugars | 10g |
| Added Sugars | 3g |
| Protein | 27g |
To make the salad:
- Heat oven to 400ºF. Spread pecan on a baking sheet. Roast for 4 minutes, until they are golden brown. Remove from oven and sprinkle Splenda Stevia Sweetener over them.
- Slice grilled chicken on the bias and set aside.
- Build salad between two bowls by adding lettuce, apple chips, sliced chicken, sweetened pecans, sliced red onion, and gorgonzola.
To make the cider vinaigrette:
- In a mini food processor, add all ingredients for vinaigrette. Blend on high until fully combined. Add 2 tablespoons water and blend again. Adjust seasonings according to preference.
- Serve vinaigrette alongside salad and enjoy immediately!