Panda Express Menu Nutrition: Complete Guide to Calories, Protein & Healthy Choices
When you’re craving Chinese-American cuisine, Panda Express is often the go-to choice. But navigating Panda Express menu nutrition can be tricky if you’re watching your calories, tracking macros, or trying to eat healthier. This comprehensive guide breaks down the nutritional information for every menu item to help you make informed choices.
Table of Contents
Understanding Panda Express Menu Nutrition Basics
Panda Express offers a customizable dining experience where you can choose your base (rice, noodles, or vegetables) and pair it with various entrees. Understanding the Panda Express menu nutrition facts helps you build a meal that fits your dietary goals.
How Panda Express Portions Work
| Portion Size | Description | Typical Meal |
|---|---|---|
| Bowl | 1 side + 1 entree | 300-800 calories |
| Plate | 1 side + 2 entrees | 600-1,200 calories |
| Bigger Plate | 1 side + 3 entrees | 900-1,600 calories |
| A La Carte | Individual items | Varies by item |
Panda Express Sides Nutrition Information
Rice and Noodle Options
| Side Item | Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| White Steamed Rice | 8.1 oz | 380 | 0 | 87 | 7 | 0 |
| Fried Rice | 9.3 oz | 520 | 16 | 85 | 11 | 850 |
| Chow Mein | 9.4 oz | 510 | 22 | 68 | 13 | 980 |
| Super Greens | 8.6 oz | 90 | 3 | 10 | 6 | 530 |
Healthiest Side: Super Greens (only 90 calories and packed with vegetables)
Panda Express Entrees Nutrition Breakdown
Chicken Entrees
| Entree | Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Orange Chicken | 5.7 oz | 490 | 23 | 51 | 25 | 820 |
| String Bean Chicken Breast | 5.6 oz | 190 | 9 | 13 | 14 | 650 |
| Grilled Teriyaki Chicken | 6 oz | 300 | 13 | 14 | 36 | 530 |
| Mushroom Chicken | 5.6 oz | 220 | 14 | 10 | 13 | 840 |
| Black Pepper Chicken | 5.8 oz | 280 | 19 | 15 | 13 | 850 |
| Kung Pao Chicken | 5.8 oz | 290 | 19 | 14 | 16 | 870 |
| SweetFire Chicken Breast | 5.8 oz | 380 | 15 | 43 | 16 | 380 |
| Honey Sesame Chicken Breast | 5.6 oz | 420 | 20 | 39 | 20 | 470 |
| Honey Walnut Shrimp | 3.7 oz | 360 | 23 | 27 | 13 | 470 |
Best for Weight Loss: String Bean Chicken Breast (190 calories) Highest Protein: Grilled Teriyaki Chicken (36g protein) Most Popular: Orange Chicken (490 calories)
Beef Entrees
| Entree | Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Beijing Beef | 5.6 oz | 470 | 26 | 46 | 13 | 890 |
| Broccoli Beef | 5.4 oz | 150 | 7 | 13 | 9 | 660 |
| Black Pepper Angus Steak | 5.8 oz | 180 | 8 | 14 | 16 | 740 |
| Shanghai Angus Steak | 5.8 oz | 220 | 10 | 19 | 13 | 740 |
Healthiest Beef Option: Broccoli Beef (150 calories)
Seafood and Shrimp Entrees
| Entree | Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Honey Walnut Shrimp | 3.7 oz | 360 | 23 | 27 | 13 | 470 |
| Golden Treasure Shrimp | 5.6 oz | 390 | 24 | 28 | 13 | 810 |
Plant-Based Options
| Entree | Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Eggplant Tofu | 6.1 oz | 340 | 24 | 22 | 10 | 660 |
| Super Greens | 8.6 oz | 90 | 3 | 10 | 6 | 530 |
Appetizers and Small Plates Nutrition
| Item | Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Chicken Egg Roll | 1 roll (3 oz) | 200 | 10 | 20 | 8 | 390 |
| Veggie Spring Roll | 1 roll (2.3 oz) | 190 | 8 | 24 | 5 | 390 |
| Cream Cheese Rangoon | 3 pieces (2.4 oz) | 190 | 8 | 24 | 5 | 180 |
| Apple Pie Roll | 1 roll (2.3 oz) | 150 | 6 | 23 | 2 | 90 |
Healthiest Panda Express Menu Combinations
Low-Calorie Meal Options (Under 500 Calories)
| Meal Combination | Total Calories | Protein (g) | Benefits |
|---|---|---|---|
| Super Greens + String Bean Chicken | 280 | 20 | High protein, low calorie, veggie-packed |
| Super Greens + Broccoli Beef | 240 | 15 | Lowest calorie option, good protein |
| Super Greens + Mushroom Chicken | 310 | 19 | Balanced nutrients, filling |
| Super Greens + Black Pepper Angus Steak | 270 | 22 | Lean protein, low carb |
High-Protein Meal Options (40g+ Protein)
| Meal Combination | Total Calories | Protein (g) | Best For |
|---|---|---|---|
| White Rice + Grilled Teriyaki Chicken + String Bean Chicken | 950 | 57 | Muscle building |
| Super Greens + Grilled Teriyaki Chicken + Black Pepper Steak | 550 | 58 | Lean bulking |
| Chow Mein + Grilled Teriyaki Chicken | 810 | 49 | Post-workout meal |
Balanced Meals (500-700 Calories)
| Meal Combination | Total Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| White Rice + String Bean Chicken + Broccoli Beef | 720 | 16 | 113 | 30 |
| Super Greens + Orange Chicken | 580 | 26 | 61 | 31 |
| Fried Rice + String Bean Chicken | 710 | 25 | 98 | 25 |
Worst Panda Express Menu Items for Your Health
Highest Calorie Combinations to Avoid
| Meal Combination | Total Calories | Why to Avoid |
|---|---|---|
| Fried Rice + Orange Chicken + Beijing Beef | 1,480 | Extremely high in calories, sodium, and fat |
| Chow Mein + Orange Chicken + Honey Walnut Shrimp | 1,360 | High sugar, high fat, excessive sodium |
| White Rice + Orange Chicken + SweetFire Chicken | 1,250 | Sugar overload, low nutritional value |
Sodium Bombs (Over 2,000mg Sodium)
When you combine certain entrees with sides, sodium levels skyrocket. Be cautious with these combinations:
- Chow Mein + Kung Pao Chicken + Beijing Beef = 2,740mg sodium
- Fried Rice + Black Pepper Chicken + Mushroom Chicken = 2,540mg sodium
The American Heart Association recommends no more than 2,300mg of sodium per day, ideally aiming for 1,500mg.
Tips for Eating Healthy at Panda Express
1. Always Choose Super Greens as Your Base
Super Greens (broccoli, kale, and cabbage) contains only 90 calories compared to 380-520 calories for rice or noodles. This simple swap saves you 300-430 calories per meal.
2. Select Grilled or Steamed Proteins
Grilled Teriyaki Chicken is your best bet with 36g of protein and only 300 calories. Avoid breaded and fried options like Orange Chicken.
3. Watch Your Portion Sizes
A Bigger Plate might seem like better value, but it can pack 1,500+ calories. Stick with a Bowl or Plate if you’re watching your intake.
4. Ask for Sauce on the Side
Panda Express sauces contain significant sugar and sodium. Requesting sauce on the side lets you control how much you consume.
5. Skip the Appetizers
Egg rolls, rangoons, and spring rolls add 150-200 calories of mostly empty carbs and fat to your meal.
6. Customize Your Order
Don’t be afraid to ask for:
- Extra vegetables in your entree
- Less sauce
- Steamed instead of fried
- A mix of Super Greens and rice (half portions)
Panda Express Menu Nutrition for Special Diets
Low-Carb/Keto Options
| Meal | Net Carbs | Total Calories | Notes |
|---|---|---|---|
| Super Greens + Grilled Teriyaki Chicken | 24g | 390 | Moderate carb, not strict keto |
| Super Greens + Broccoli Beef | 23g | 240 | Lowest carb option available |
| Super Greens + String Bean Chicken | 23g | 280 | Good protein, low carb |
Note: Panda Express isn’t ideal for strict keto (under 20g net carbs), but these options work for low-carb diets.
High-Protein/Bodybuilding Options
| Meal | Protein | Calories | Protein per Calorie |
|---|---|---|---|
| Super Greens + 2 orders Grilled Teriyaki Chicken | 78g | 690 | 0.11g per calorie |
| White Rice + Grilled Teriyaki Chicken | 43g | 680 | 0.06g per calorie |
| Super Greens + Grilled Teriyaki + String Bean Chicken | 56g | 580 | 0.10g per calorie |
Vegetarian Options
| Meal | Calories | Protein | Notes |
|---|---|---|---|
| Super Greens + Eggplant Tofu | 430 | 16g | Only vegetarian entree |
| Chow Mein (ask for no meat) + Super Greens | 600 | 19g | Can request veggie-only |
| White Rice + Vegetable Spring Rolls | 570 | 12g | Lower protein option |
Limitation: Panda Express has very limited vegetarian entree options. Most items contain meat or are cooked in meat-based sauces.
Gluten-Free Considerations
Unfortunately, most Panda Express items contain soy sauce (which has wheat) or are breaded. If you’re celiac or highly gluten-sensitive, Panda Express is not recommended. The Super Greens are gluten-free, but cross-contamination is a concern.
Calorie Comparison: Panda Express vs. Competitors
| Restaurant | Typical Meal | Calories | Sodium (mg) |
|---|---|---|---|
| Panda Express | Plate (rice + 2 entrees) | 800-1,000 | 1,500-2,000 |
| Chipotle | Chicken bowl | 650-800 | 1,500-2,000 |
| Subway | 6″ turkey sub | 280-350 | 800-1,000 |
| McDonald’s | Big Mac meal | 1,080 | 1,470 |
| Chick-fil-A | Chicken sandwich meal | 840 | 2,440 |
Panda Express nutrition falls in the middle range for fast-casual dining, with options ranging from very healthy to very indulgent.
Hidden Nutrition Facts About Panda Express
1. Orange Chicken Contains 43g of Sugar
One serving of Orange Chicken has nearly as much sugar as a can of Coca-Cola (39g).
2. Honey Walnut Shrimp Has More Calories Than You Think
At 360 calories for a small 3.7 oz portion, it’s one of the most calorie-dense options per ounce.
3. “Grilled” Doesn’t Always Mean Healthy
While Grilled Teriyaki Chicken is relatively healthy, it still contains 530mg of sodium and 14g of sugar from the teriyaki sauce.
4. Super Greens Are Cooked in Oil
While still the healthiest side, Super Greens aren’t steamed plain—they’re tossed in oil, adding some fat and calories.
5. A “Bigger Plate” Can Be a Full Day’s Calories
Choosing a Bigger Plate with fried rice and three fried entrees can easily exceed 1,800 calories—more than many people need in an entire day.
Sample Meal Plans Using Panda Express Menu Nutrition
Weight Loss Meal Plan (400-500 calories)
Option 1: Super Greens + String Bean Chicken Breast (280 calories, 20g protein)
Option 2: Super Greens + Broccoli Beef (240 calories, 15g protein)
Option 3: Super Greens + Mushroom Chicken (310 calories, 19g protein)
Weekly Strategy: Alternate between these three options to avoid menu fatigue while staying under 500 calories per meal.
Muscle Building Meal Plan (800-1,000 calories)
Option 1: White Rice + Grilled Teriyaki Chicken + String Bean Chicken (950 calories, 57g protein)
Option 2: Chow Mein + Grilled Teriyaki Chicken + Broccoli Beef (960 calories, 54g protein)
Option 3: Fried Rice + String Bean Chicken + Black Pepper Angus Steak (890 calories, 39g protein)
Maintenance Meal Plan (600-800 calories)
Option 1: Half White Rice/Half Super Greens + Orange Chicken (580 calories, 31g protein)
Option 2: Chow Mein + String Bean Chicken (700 calories, 27g protein)
Option 3: White Rice + Broccoli Beef + Mushroom Chicken (750 calories, 29g protein)
Frequently Asked Questions About Panda Express Menu Nutrition
Q: What is the healthiest meal at Panda Express?
A: Super Greens with String Bean Chicken Breast (280 calories, 20g protein) or Broccoli Beef (240 calories, 15g protein) are the healthiest options.
Q: How many calories are in Orange Chicken at Panda Express?
A: One serving of Orange Chicken contains 490 calories, 23g fat, 51g carbs, and 25g protein.
Q: Is Panda Express healthy for weight loss?
A: Yes, if you choose wisely. Stick with Super Greens as your base and lean proteins like String Bean Chicken or Broccoli Beef to keep meals under 500 calories.
Q: Does Panda Express have high protein options?
A: Yes. Grilled Teriyaki Chicken offers 36g of protein per serving. Combining it with another protein entree can give you 50-60g of protein per meal.
Q: Is the Super Greens side really healthy?
A: Yes. At only 90 calories with vegetables like broccoli, kale, and cabbage, it’s the healthiest side option by far.
Q: How much sodium is in a typical Panda Express meal?
A: Most meals contain 1,500-2,500mg of sodium, which is close to or exceeds the daily recommended limit. Choose lower-sodium entrees and skip extra sauces.
Q: Can I eat Panda Express on a diet?
A: Absolutely. Focus on vegetable-based sides, lean proteins, and controlling portions. A Bowl with Super Greens and String Bean Chicken is only 280 calories.
Q: What has the most protein at Panda Express?
A: Grilled Teriyaki Chicken has the most protein at 36g per serving.
Q: Is Panda Express better than McDonald’s?
A: Panda Express can be healthier if you choose well, offering more vegetables and lean protein options compared to traditional fast food.
Q: Are there any low-calorie desserts at Panda Express?
A: The Apple Pie Roll has 150 calories. However, it’s still high in sugar and offers minimal nutritional value.
How to Track Panda Express Menu Nutrition
Using MyFitnessPal
Panda Express is fully integrated into MyFitnessPal. Search for “Panda Express” and select your exact items for accurate tracking.
Official Panda Express Website
Visit pandaexpress.com/nutrition-calculator to build your meal and see real-time nutrition facts before ordering.
Mobile Apps
The Panda Express mobile app displays nutrition information for all menu items and allows you to customize your order while viewing calorie counts.
Regional Menu Variations and Limited-Time Items
Panda Express occasionally introduces limited-time offerings with varying nutritional profiles. Always check the nutrition calculator for the most current information, as:
- Regional locations may have exclusive items
- Seasonal specials may be higher in calories
- Test market items may not have complete nutrition data initially
The Bottom Line on Panda Express Menu Nutrition
Understanding Panda Express menu nutrition empowers you to make choices that align with your health goals. Whether you’re tracking calories, maximizing protein, or simply trying to eat better, Panda Express offers options for every dietary need.
Key Takeaways:
- Super Greens is always the best side choice (90 calories vs. 380-520 for other sides)
- Grilled Teriyaki Chicken offers the most protein (36g) at a reasonable 300 calories
- String Bean Chicken and Broccoli Beef are the lowest-calorie entrees
- Orange Chicken, while delicious, packs 490 calories and high sugar content
- Most meals contain excessive sodium—be mindful if you’re watching salt intake
- A well-planned Panda Express meal can fit into any diet, from weight loss to muscle building
By using this comprehensive Panda Express menu nutrition guide, you can enjoy your favorite Chinese-American dishes while staying on track with your health and fitness goals. Make informed choices, customize your orders, and don’t be afraid to ask questions about preparation methods to optimize your meal’s nutritional value.
