Compared to many other fast food restaurants, the Panera Med Veg sandwich is a much healthier alternative. The whole sandwich has about 500 calories, including a whopping 18g of protein, to energize you for the rest of your day. It has 6g of fiber, and contains 9g of sugar, mostly from the sweetened tomato bread.  So, if you're looking for a sandwich on the go, Panera's Mediterranean Veggie sandwich is a good option. However, you can easily make it even more filling and satisfying by making it with whole wheat bread for the extra fiber.