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Pret Hot Food & Soups: calories, sugar and salt for every item

Salt is the figure that stands out. Pret A Manger Ham & Cheese Bloomer Toastie carries 3.9g, 128% of the daily limit for a child aged 4 to 6 and 64% of an adult’s.

The 29 items in this section range from 71 kcal for Pret A Manger Souper Tomato Side Soup up to 791 kcal for Pret A Manger Warm Chicken Caesar Bacon Ciabatta. Boone separates free sugars from the sugars that occur naturally in milk and whole fruit where it can, and measures every figure against the guideline for a specific age and sex rather than an adult average.

Pret A Manger Bacon, Cheese & Jalapeño Pastry, bacon, cheese and jalapeño puff pastry on a white plate, nutrition and calories

Pret A Manger Bacon, Cheese & Jalapeño Pastry

591
calories ·
5.8
g
sugar (
1.4
tsp) ·
2.23
g salt ·
16
g protein
19
% of an adult's daily free (added) sugar
Pret A Manger Butter Chicken Side Soup, butter chicken and lentil soup in a deep bowl, nutrition and calories

Pret A Manger Butter Chicken Side Soup

179
calories ·
6.3
g
sugar (
1.6
tsp) ·
0.93
g salt ·
8.1
g protein
21
% of an adult's daily free (added) sugar
Pret A Manger Butter Chicken Soup, butter chicken and lentil soup in a deep bowl, nutrition and calories

Pret A Manger Butter Chicken Soup

359
calories ·
12
g
sugar (
3.1
tsp) ·
1.86
g salt ·
16
g protein
42
% of an adult's daily free (added) sugar
Pret A Manger Chicken Laksa Side Soup, coconut chicken laksa with noodles in a deep bowl, nutrition and calories

Pret A Manger Chicken Laksa Side Soup

148
calories ·
3.5
g
sugar (
0.9
tsp) ·
1.1
g salt ·
4.3
g protein
12
% of an adult's daily free (added) sugar
Pret A Manger Chicken Laksa Soup, coconut chicken laksa with noodles in a deep bowl, nutrition and calories

Pret A Manger Chicken Laksa Soup

296
calories ·
6.9
g
sugar (
1.7
tsp) ·
2.2
g salt ·
8.7
g protein
23
% of an adult's daily free (added) sugar
Pret A Manger Classic Cheese Bloomer Toastie, melted cheddar and mozzarella bloomer toastie on a white plate, nutrition and calories

Pret A Manger Classic Cheese Bloomer Toastie

638
calories ·
1.9
g
sugar (
0.5
tsp) ·
2.23
g salt ·
28
g protein
6
% of an adult's daily free (added) sugar
Pret A Manger Creamy Roast Chicken Side Soup, creamy roast chicken soup in a white bowl, nutrition and calories

Pret A Manger Creamy Roast Chicken Side Soup

114
calories ·
1.9
g
sugar (
0.5
tsp) ·
1.06
g salt ·
5.1
g protein
6
% of an adult's daily free (added) sugar
Pret A Manger Creamy Roast Chicken Soup, creamy roast chicken soup in a white bowl, nutrition and calories

Pret A Manger Creamy Roast Chicken Soup

229
calories ·
3.8
g
sugar (
0.9
tsp) ·
2.12
g salt ·
10
g protein
13
% of an adult's daily free (added) sugar
Pret A Manger Crispy Potato Bites, eight crispy potato bites on a white plate, nutrition and calories

Pret A Manger Crispy Potato Bites

185
calories ·
1.5
g
sugar (
0.4
tsp) ·
1.19
g salt ·
3.6
g protein
5
% of an adult's daily free (added) sugar
Pret A Manger Falafel & Halloumi Hot Wrap, toasted falafel and halloumi wrap cut in half on a white plate, nutrition and calories

Pret A Manger Falafel & Halloumi Hot Wrap

623
calories ·
15
g
sugar (
3.8
tsp) ·
3.59
g salt ·
22
g protein
50
% of an adult's daily free (added) sugar
Pret A Manger Ham & Cheese Bloomer Toastie, ham and melted cheddar bloomer toastie on a white plate, nutrition and calories

Pret A Manger Ham & Cheese Bloomer Toastie

592
calories ·
1.6
g
sugar (
0.4
tsp) ·
3.85
g salt ·
32
g protein
5
% of an adult's daily free (added) sugar
Pret A Manger Ham & Cheese Croissant, ham and melted cheese croissant on a white plate, nutrition and calories

Pret A Manger Ham & Cheese Croissant

312
calories ·
3.2
g
sugar (
0.8
tsp) ·
1.19
g salt ·
14
g protein
11
% of an adult's daily free (added) sugar
Pret A Manger Italian Style Chicken & Basil Hot Wrap, toasted chicken, tomato and basil wrap cut in half on a white plate, nutrition and calories

Pret A Manger Italian Style Chicken & Basil Hot Wrap

555
calories ·
12
g
sugar (
3
tsp) ·
2.95
g salt ·
32
g protein
39
% of an adult's daily free (added) sugar
Pret A Manger Kale & Cauli Macaroni Cheese, kale and cauliflower macaroni cheese in a deep bowl, nutrition and calories

Pret A Manger Kale & Cauli Macaroni Cheese

535
calories ·
6.2
g
sugar (
1.6
tsp) ·
1.72
g salt ·
26
g protein
21
% of an adult's daily free (added) sugar
Pret A Manger Mozzarella & Tomato Croissant, mozzarella and tomato croissant on a white plate, nutrition and calories

Pret A Manger Mozzarella & Tomato Croissant

373
calories ·
3.7
g
sugar (
0.9
tsp) ·
1.28
g salt ·
13
g protein
12
% of an adult's daily free (added) sugar
Pret A Manger Pret's Lasagne Side Soup, tomato, pasta and sausage lasagne soup in a deep bowl, nutrition and calories

Pret A Manger Pret's Lasagne Side Soup

153
calories ·
4.9
g
sugar (
1.2
tsp) ·
1.23
g salt ·
6.9
g protein
16
% of an adult's daily free (added) sugar
Pret A Manger Pret's Lasagne Soup, tomato, pasta and sausage lasagne soup in a deep bowl, nutrition and calories

Pret A Manger Pret's Lasagne Soup

302
calories ·
9.7
g
sugar (
2.4
tsp) ·
2.43
g salt ·
14
g protein
32
% of an adult's daily free (added) sugar
Pret A Manger Pret's Mushroom Risotto, mushroom and brown rice risotto in a deep bowl, nutrition and calories

Pret A Manger Pret's Mushroom Risotto

222
calories ·
2.7
g
sugar (
0.7
tsp) ·
2.16
g salt ·
7.1
g protein
9
% of an adult's daily free (added) sugar
Pret A Manger Pret's Mushroom Risotto Side Soup, mushroom and brown rice risotto in a deep bowl, nutrition and calories

Pret A Manger Pret's Mushroom Risotto Side Soup

111
calories ·
1.4
g
sugar (
0.3
tsp) ·
1.08
g salt ·
3.6
g protein
5
% of an adult's daily free (added) sugar
Pret A Manger Pret's Sausage Roll, puff pastry sausage roll cut in half on a white plate, nutrition and calories

Pret A Manger Pret's Sausage Roll

384
calories ·
2.7
g
sugar (
0.7
tsp) ·
1.24
g salt ·
14
g protein
9
% of an adult's daily free (added) sugar
Pret A Manger Soup White Baguette with Butter, small white baguette with butter on a white plate, nutrition and calories

Pret A Manger Soup White Baguette with Butter

241
calories ·
1.5
g
sugar (
0.4
tsp) ·
1.01
g salt ·
6.5
g protein
5
% of an adult's daily free (added) sugar
Pret A Manger Souper Tomato, smooth tomato soup with basil in a deep bowl, nutrition and calories

Pret A Manger Souper Tomato

141
calories ·
15
g
sugar (
3.7
tsp) ·
1.62
g salt ·
6
g protein
49
% of an adult's daily free (added) sugar
Pret A Manger Souper Tomato Side Soup, smooth tomato soup with basil in a deep bowl, nutrition and calories

Pret A Manger Souper Tomato Side Soup

71
calories ·
7.4
g
sugar (
1.9
tsp) ·
0.81
g salt ·
3
g protein
25
% of an adult's daily free (added) sugar
Pret A Manger Spinach & Feta Pastry, spinach and feta puff pastry with seeds on a white plate, nutrition and calories

Pret A Manger Spinach & Feta Pastry

551
calories ·
4.7
g
sugar (
1.2
tsp) ·
1.92
g salt ·
13
g protein
16
% of an adult's daily free (added) sugar
Pret A Manger Swedish Meatball Hot Wrap, toasted meatball and cheese wrap cut in half on a white plate, nutrition and calories

Pret A Manger Swedish Meatball Hot Wrap

630
calories ·
8.5
g
sugar (
2.1
tsp) ·
2.59
g salt ·
30
g protein
28
% of an adult's daily free (added) sugar
Pret A Manger Tuna Melt Bloomer Toastie, tuna and melted cheese bloomer toastie on a white plate, nutrition and calories

Pret A Manger Tuna Melt Bloomer Toastie

552
calories ·
1.5
g
sugar (
0.4
tsp) ·
2.58
g salt ·
34
g protein
5
% of an adult's daily free (added) sugar
Pret A Manger Warm Beef Birria & Jalapeño Ciabatta, beef birria, cheese and jalapeño toasted ciabatta on a white plate, nutrition and calories

Pret A Manger Warm Beef Birria & Jalapeño Ciabatta

496
calories ·
5.8
g
sugar (
1.4
tsp) ·
2.48
g salt ·
28
g protein
19
% of an adult's daily free (added) sugar
Pret A Manger Warm Chicken Caesar Bacon Ciabatta, chicken Caesar and bacon toasted ciabatta on a white plate, nutrition and calories

Pret A Manger Warm Chicken Caesar Bacon Ciabatta

791
calories ·
3
g
sugar (
0.8
tsp) ·
3.71
g salt ·
40
g protein
10
% of an adult's daily free (added) sugar
Pret A Manger Warm Three Cheese & Tomato Ciabatta, three cheese and roasted tomato toasted ciabatta on a white plate, nutrition and calories

Pret A Manger Warm Three Cheese & Tomato Ciabatta

570
calories ·
8
g
sugar (
2
tsp) ·
2.83
g salt ·
24
g protein
27
% of an adult's daily free (added) sugar

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What nutrition information is shown for Pret Hot Food & Soups?+

Each Pret Hot Food & Soups item is listed with its calories, sugar, salt, saturated fat and protein, and how much of the daily guideline it uses. Open any item for the full breakdown, ingredients and allergens.

How does the Pret Hot Food & Soups nutrition calculator work?+

Open any Pret Hot Food & Soups item and set an age and sex. The calculator shows its calories, sugar, salt, saturated fat and protein as a share of that person's daily guidelines.

Can I build a full Pret order?+

Yes. Start with any Pret Hot Food & Soups item, then add a drink, a snack or a pastry from across the Pret menu. The calculator totals the order and shows how it fits the daily guidelines for your age and sex.

How are the daily guidelines worked out for my age and sex?+

Boone uses UK government and NHS guidelines, which differ by age and sex. Saturated fat is limited to 20g a day for women and 30g for men, and free sugar to 30g for adults but 19g for children aged 4 to 6. Choosing an age and sex recalculates every figure against the right limits.

Why does the calculator show different figures for children?+

Children have lower limits for free sugar and salt and need less energy, so the same item uses a bigger share of their day. A child aged 4 to 6 has a limit of 19g of free sugar and 3g of salt, compared with 30g and 6g for an adult.

Where does Boone's Pret A Manger nutrition information come from?+

Boone uses Pret UK's published product pages on pret.co.uk (collected October 2026) and its allergen guide dated 8 September 2026, then calculates free sugar and how much of the daily guidelines each item uses for your age and sex.

Does the Pret Hot Food & Soups nutrition information include allergens?+

Yes. Each Pret Hot Food & Soups item page lists the 14 allergens Pret declares and the full ingredient list with allergens in bold. Pret says no item can be guaranteed allergen free, so always tell staff about an allergy before ordering.

Why is the sugar figure different from Pret's own nutrition information?+

Pret publishes total sugar only. NHS limits apply to free sugars, so for milk-based coffees, teas and hot chocolates Boone takes off an estimate of the milk sugar, and for whole and cut fruit it counts none. For everything else Boone counts the full figure as free sugar, which may slightly overstate items where some sugar comes naturally from vegetables, fruit or cheese.