Indulging in Panera Bread’s Lobster Roll Without All the Guilt: A Close Look at its Calorie Count

The lobster roll from Panera Bread is a delicious indulgence that transports you to the seaside with its buttery, toasted bun overflowing with chunks of lobster meat mixed with celery and green onions. But like any rich, luxurious food, it does come with a higher calorie price tag.

As a full meal should you feel guilty about ordering the lobster roll for lunch or dinner? Or can you find ways to balance out the calories while still enjoying this special treat? In this article I’ll take a close look at the calorie count in Panera’s signature lobster roll and provide tips on how to indulge without overdoing it calorie-wise.

Understanding Panera’s Lobster Roll Calories

Let’s start by breaking down what exactly goes into Panera Bread’s lobster roll and the calorie count for each component:

• Brioche roll: 370 calories
• 4 oz lobster meat: 120 calories
• Lettuce: 5 calories
• Celery: 5 calories
• Green onions: Less than 5 calories
• Lemon tarragon aioli sauce: 90 calories

That brings the total calorie count of a full Panera lobster roll to 590 calories.

That’s certainly on the higher side for a sandwich. To put it in perspective, a McDonald’s Big Mac contains 540 calories while a 6″ Subway Turkey Breast sandwich has 320 calories.

So what makes the lobster roll such a calorie bomb? The main factors are:

• Brioche bun: The soft, buttery brioche roll accounts for the majority of calories. Brioche is an enriched bread, meaning it contains eggs, butter, and milk to make it extra rich and decadent.

• Lobster meat: 4 oz of lobster meat provides a good amount of protein but lobster is higher in calories than lean protein options like chicken breast. Plus the aioli sauce adds additional calories.

• Serving size: A full lobster roll contains double the amount of lobster meat compared to a lobster salad or bisque at Panera. So portion size drives up the total calorie count.

Tips for Balancing Lobster Roll Calories with Other Menu Items

Now that we know the lobster roll itself packs nearly 600 calories, what’s the best way to indulge while keeping your total calorie intake in check?

Here are some tips on how to balance out the calories when ordering Panera’s signature lobster roll:

Choose Lower Calorie Sides

Rather than fries or chips, opt for a side salad or lower calorie soup like the 120 calorie Garden Vegetable soup. This can save you several hundred calories compared to fattier side dishes. Or simply stick to the lobster roll alone.

Split the Lobster Roll

Since the full lobster roll is a generous portion, consider splitting it with a friend. This cuts the calories in half. Another option is to order a half lobster roll, which comes with slightly less lobster meat and saves about 100 calories.

Order a Smaller Drink

Panera Bread’s fountain sodas can range from 150-310 calories for a regular size. Opt for water or unsweetened iced tea instead of sugary drinks. A 20 oz coke packs 240 calories while an iced tea has 0.

Mix In Vegetables

To add more bulk and nutrition, ask for extra lettuce, tomato, onion or cucumber to fill up your lobster roll. The extra veggies will make it more satisfying without significantly increasing calories.

Watch Portions For Rest of Meal

A lobster roll may be your main entree but take it easy on bread, chips, cookies or other extras before or after. One roll from the bakery can be 350+ calories alone.

Don’t Eat Right Before

Come hungry when you plan to indulge in the lobster roll rather than already full or satiated. This will prevent overeating beyond feeling full.

Making Your Own Healthier Lobster Roll

If you want to enjoy lobster meat in a roll more often without the heavy calories, another great option is making your own healthier version at home. Here are some tips:

• Use a regular hot dog or sub roll rather than brioche. A whole wheat roll can save about 100 calories compared to Panera’s buttery brioche.

• Limit the amount of lobster meat to 2-3 oz per roll. Use more celery and onions to add volume.

• Substitute plain Greek yogurt for the aioli sauce or just use a squeeze of lemon.

• Pile on the veggies like lettuce, tomato, cucumbers, and chopped celery.

• Broil or grill the lobster roll to avoid adding butter or oil.

Following those guidelines can bring the calories down to under 400 per lobster roll while still giving you plenty of tasty lobster flavor. Not bad for a special summertime treat!

The Verdict: Enjoy Panera’s Lobster Roll in Moderation

At nearly 600 calories, Panera Bread’s famous New England style lobster roll is certainly an indulgent menu item. But by choosing healthier sides, watching portions, splitting the roll, or making your own lighter version, you can still enjoy that buttery toasted bun overflowing with lobster without overdoing it on calories.

Of course, calories aren’t everything. The lobster roll also provides high-quality protein and some vitamins from the lettuce and greens. As an occasional splurge, it can be part of an overall balanced diet. Just balance out the rest of your meals for the day.

So next time you have a lobster roll craving, go ahead and treat yourself to this seafood delight. Savor every rich, butter-dripping bite knowing you have plenty of options to keep calories in check. With smart choices, you can indulge in this Panera specialty while still staying on track with your health and nutrition goals.