Panda Express Nutrition Facts: What to Order & Avoid

Rate this post
What to Order & Avoid at Panda Express
Most Nutritious Options Least Nutritious Options
Chicken potstickers (Appetizers) Vegetable spring rolls (Appetizers)
Broccoli beef (Beef Entrées) Beijing beef (Beef Entrées)
String bean chicken breast (Chicken Entrées) Orange chicken (Chicken Entrées)
Steamed ginger fish (Seafood Entrées) Honey walnut shrimp (Seafood Entrées)
Super greens (Vegetable Entrées) Eggplant tofu (Vegetable Entrées)
Super greens (Sides) Chow mein (Sides)
Fortune cookie (Desserts) Chocolate chunk cookie (Desserts)
Black tea (Beverages) Barq’s root beer (Beverages)

Most alimentary choice

Looking for the healthiest meal at Panda Express ? We ’ d suggest the string attic chicken breast .

Appetizers

At Panda Express, you have your option of four appetizers : chicken egg rolls, chicken potstickers, cream cheese Rangoon, and vegetable give rolls. Of the four, the chicken potstickers make the best choice. They ’ re the lowest in calories and, unlike the other three options, are not french-fry .

✓ Chicken Potstickers

The chicken potstickers at Panda Express are our top appetizer choice, with 160 calories, 6g adipose tissue, 1.5g saturated fatten, 20g carbohydrate, 6g protein, and 250mg sodium .

✗ Vegetable Spring Rolls

Despite their healthy-sounding diagnose, the vegetable bounce rolls are Panda ’ s least alimentary appetizer. They are the highest in sodium and lowest in protein, with 190 calories, 8g fat, 1.5g saturated fat, 27g carbohydrate, 3g protein, and 520mg sodium .

Beef Entrées

Whether you ’ rhenium hungry for a protein-and-veggie meal or meat all by itself, Panda Express has you covered with five beefy options. several are surprisingly first gear in calories and, of course, come with plenty of protein. however, gamey sodium, sugar, and saturated fat capacity make goodly choices a act crafty in this class. Before you order a gripe smasher, we would recommend reading its nutrition information, then choosing a vegetable side to add fiber and micronutrients .

✓ Broccoli Beef

The most all-around gripe choice on the Panda Express menu is broccoli gripe. It contains 150 calories, 7g total fat, 1.5g saturated fatness, 13g carbohydrate, 9g protein, and 520mg sodium. Compared to the other gripe items on the menu, it is lower in calories and higher in fiber than most. It is besides one of the lower-sugar items, at 7g per serve .

✗ Beijing Beef

For low-calorie or low-carb eat, steer pass of the Beijing gripe. This entrée comes with 470 calories, 26g total fatten, 5g saturated fat, 46g carbohydrate, 13g protein, and 660mg sodium. It besides provides just 1g of roughage and a meaning amount of carbohydrate ( 24g ) .

Chicken Entrées

The real number “ kernel ” of the Panda Express menu is in the shape of chicken. There are more chicken-based dishes than any other protein on the menu. here, you will find everything from lean meats with vegetables to fried, clobber choices loaded with sugary sauce. In general, choosing broiled meats over fried will save you calories and carbs—and it is always chic to choose an entrée that comes with veggies .

✓ String Bean Chicken Breast

If you are trying to stay on the light side, don ’ deoxythymidine monophosphate miss Panda ’ s string bean chicken summit. This heathier entrance has 190 calories, 9g sum fatten, 2g saturated fat, 13g carbohydrate, 14g protein, and 590mg sodium. Because it comes with a ample dose of veggies, it packs 4g of fiber. Its sauce, meanwhile, contains precisely 4g of sugar .

✗ Orange Chicken

We know it ’ s a entire winnow favorite, but Panda Express ’ orange chicken is not the healthiest option on the menu. In fact, it ’ mho one of the highest-calorie, highest-sugar options. ( No wonder its sauce is so finger-licking sweet ! ) Panda ’ randomness adaptation of this Chinese-American classical comes with 490 calories, 23g total fatty, 5g saturated adipose tissue, 51g carbohydrate, 25g protein, and 820mg sodium. If you club orange chicken, consider skipping an appetizer or boosting fiber by choosing brown university rice. You besides could split the dish with a friend or syndicate member and add on some super greens .

Seafood Entrées

Panda Express has plenty of entrees for pescatarians —or anyone who enjoys Chinese-inspired seafood. The majority of seafood choices are made with shrimp, but a annoyed pep pisces is another alternative .

✓ Steamed Ginger Fish

Panda Express ’ steamed ginger pisces is lower in calories, has minimal carbohydrate, and a dear amount of protein, putting it in among the best seafood choices. That said, it ‘s extremely high in sodium, which means it ’ s not an ideal choice for anyone watching their strategic arms limitation talks inhalation. Per serve, this entrée has 200 calories, 12g sum fat, 2.5g saturated fat, 8g carbohydrate, 8g carbohydrate, 15g protein, and 1,990mg of sodium .

✗ Honey Walnut Shrimp

The honey walnut shrimp surely has some pros ( such as heart-healthy fats from walnuts and runt ), but it is Panda Express ’ heaviest seafood entrée overall. This one comes with 360 calories, 23g total fatness, 3.5g saturated fat, 35g carbohydrate, 9g sugar, 13g protein, and 440mg sodium .

vegetable Entrées

amazingly, Panda Express features precisely two vegetable entrees—the ace greens and the eggplant bean curd. here ’ s how they compare .

✓ Super Greens

You can order the ace greens at Panda Express as either an entrée, english smasher, or kid ’ second meal. It ’ second made of a blend of healthy veggies that includes broccoli, pilfer, and kale. The adult dowry contains 45 calories, 2g entire fatty, 0g saturated fat, 5g carbohydrate, 3g protein, and 130mg sodium .

The veggies in the superintendent greens entrée are surely nutrient-rich—but since 45 calories does not make for much of a meal, you ’ ll probably want to add something to keep you entire. Vegetarians could double the share and choose for a side of brown rice, while meat-eaters might request grilled chicken to top off their veggies .

✗ Eggplant Tofu

The other vegetable entrée at Panda Express is the eggplant bean curd. This choice comes with more calories, fat, and sodium than the superintendent greens. This choice contains 340 calories, 24g sum adipose tissue, 3.5g saturated fat, 24g carbohydrate, 7g protein, and 520mg sodium, along with 17g of sugar .

Kid ‘s Meals

You may think of kid ’ s foods as macintosh and tall mallow or pizza, but even small eaters will likely enjoy Panda Express ’ gratifying and savory Chinese-inspired meals. Many of the adult entrees are available in “ cub ” sizes for kids .

The same principles apply to choosing healthy meals for your child as for yourself. Try focusing on meals that provide protein and fiber while minimizing sodium, sugar, and saturated adipose tissue .

✓ String Bean Chicken Cub Meal

just as the string bean wimp makes a goodly choice for adults, it ’ s a alimentary, not-too-sweet option for kids, excessively. The “ cub ” helping of this meal comes with 140 calories, 7g sum adipose tissue, 1.5g saturated fat, 10g carbs, 3g fiber, 3g boodle, 11g protein, and 440mg sodium .

✗ Orange Chicken Cub Meal

The orange chicken cub meal will credibly appeal to kids ’ palates, but doesn ’ triiodothyronine offer a capital nutriment profile. In a kids ’ parcel, you ’ ll find 355 calories, 16g total fatten, 4g saturated fatness, 36g carbs, 1g fiber, 13g carbohydrate, 18g protein, and 590mg sodium .

Sides

Sides are a major partially of the dining experience at Panda Express, and there is no dearth of options to choose from. The chain ’ s sides run the gamut from low-calorie veggies to high-calorie, high-sodium noodles, and rice dishes .

✓ Super Greens

It ’ s about always a good idea to give veggies premier real number estate on your plate—which is why the super greens side gets our vote as the best side serve at Panda Express. As a side dish, this menu detail contains 90 calories, 3g total adipose tissue, 0g saturated fat, 10g carbohydrate, 5g fiber, 6g protein, and 260mg sodium.

✗ Chow Mein

For a side to accompany your meat, seafood, or vegetable entrée, chow mein is Panda ’ s most decadent option. This side dish is high in about every category, with 510 calories, 20g full adipose tissue, 3.5g saturated fat, 80g carbohydrate, 13g protein, and 860mg sodium. ( Fried rice is a close up second base, with like nutriment information. )

Desserts

If you still have room for dessert after your Chinese-inspired lunch or dinner, you can choose from a luck cookie or cocoa chip cookie. Neither choice has much to offer in terms of nutrition, but for fewer calories, fatness, and carbohydrates, fortune cookies clearly win .

✓ Fortune Cookies

Is it very a chinese meal if it doesn ’ thyroxine end with a luck cookie ? These small-bite treats end your meal on a dim-witted, slenderly gratifying note—for a minimal of calories. One luck cookie at Panda Express has just 20 calories, 0g total fat, 0g saturated fatty, 5g carbohydrate, 2g of sugar, 0g protein, and 0mg sodium .

✗ Chocolate Chunk Cookie

Panda ’ s cocoa collocate cookie is for heartier appetites. Though it ’ s not excessively indulgent—with 160 calories, 7g total fat, 3g saturated fatness, 25g carbohydrate, 2g protein, and 125mg sodium—it ’ s decidedly a heavier choice than the fortune cookie .

Beverages

For a especial treat, some of Panda Express ’ locations offer a tea bar, featuring unique, handmade beverages like milk tea, fruit smoothies, lemonade, and sparkling yogurts. Because these drinks are highly customizable, with extras like aloe vera, litchi fruit jellify, and boba pearls, their nutrition content varies significantly .

All Panda Express locations offer the typical array of fountain drinks like sodium carbonate and frost tea. Because regularly drinking sugar-sweetened beverages can increase the risk of health conditions like fleshiness and type 2 diabetes, we would recommend steering open of sweet drinks in favor of unsweetened frost tea .

✓ Unsweetened Black Tea

Water is, of course, constantly a good choice for washing down your meals, but if you would prefer something with more relish, go with black tea. At Panda Express, a small ( 22 oz ) adult-size black tea contains barely 5 calories, 0g sum fatness, 0g saturated fat, 2g carbohydrate, 0g protein, and 20mg sodium .

✗ Barq ‘s Root Beer

Although Barq ’ s root beer is angelic and tasty, the bombastic ( 42 oz ) size at Panda Express comes with 560 calories, 0g sum adipose tissue, 0g saturated fat, 153g carbohydrate ( 152g of which are from carbohydrate ), 0g protein, and 190mg sodium .

You can cut second on calories and sugars by choosing the 12-ounce child ’ second size, but be mindful that you will still take in 160 calories, 44g of carbs ( and sugar ), and 55mg of sodium .

Diet-Specific Options

Panda Express is quite transparent about the fact that they don ’ thyroxine provide a lot to particular diets. You won ’ t find a gluten-free, vegan, or vegetarian section of their menu. On the other hand, depending on your dietary needs, you may be able to craft a meal that works for you. Try the options below for limited diets .

Low-Carb

  • Super greens
  • Mushroom chicken
  • Grilled Asian chicken
  • Grilled teriyaki chicken
  • String bean chicken breast

The antic when eating low-carb is to make selections that provide some fiber while keeping entire carbs and sugar low. For a lower-carb meal at Panda Express, skip the rice or chow mein as sides and opt for vegetables alternatively .

Diabetes-Friendly

  • Super greens
  • Mushroom chicken
  • String bean chicken breast

For a lower-sodium, higher-protein meal, check out the black pepper Angus steak. With a side of superintendent greens, it makes a diabetes-friendly meal that is satisfying and flavorful .

Low-Fat

  • Super greens
  • Chicken potstickers
  • White or brown rice

It ’ s not excessively unmanageable to customize a low-fat meal at Panda Express. Try pairing the broccoli gripe with white rice for a full of just 7g of fat .

Lower-Sodium

  • Super greens
  • Chicken potstickers
  • White or brown rice
  • Cream cheese Rangoon
  • Sweet and sour chicken breast

sodium is constantly a food of concern when dining out—but that does not mean you can not find a lower-salt meal at Panda Express. The dulcet and dark wimp entree has a moderate 260 milligrams .

Food Allergies and Safety

Panda Express is not the most allergy-friendly rate to pick up a agile meal. Their foods are prepare with ingredients that may contain all nine of the FDA ’ s most common food allergens, including eggs, milk, soy sauce, fish, mollusk, peanuts, tree nuts, gluten, and wheat. Sesame, another common allergen, is besides present in many of their menu items .

fortunately, you can research which menu items check which allergens by viewing Panda ’ s allergen information on-line. however, keep in mind that cross-contamination is possible, because shared utensils and cooking equipment could introduce allergens into any dish .

A Word From Verywell

For Chinese-inspired cuisine at a lower price point, Panda Express has batch to offer for most people. If you follow a specific diet or have good food allergies or intolerances, however, you ’ ll probable need to be careful about dining at this chain .

Although many of Panda Express ’ dishes are high in sodium and carbohydrate, you can still find alimentary choices on their menu. If you are looking for a healthier lunch or dinner, plan ahead by researching lower-sodium, lower-sugar items—or consider the chain ’ s line of lower-calorie Wok Smart entrees .

Recent Post

Sea cucumbers harvested for niche market

ContentsMost alimentary choiceAppetizers✓ Chicken Potstickers✗ Vegetable Spring RollsBeef Entrées✓ Broccoli Beef✗ Beijing BeefChicken Entrées✓ String Bean Chicken Breast✗ Orange ChickenSeafood Entrées✓ Steamed Ginger Fish✗ Honey

Read More »

Sea cucumbers have a secret superpower

ContentsMost alimentary choiceAppetizers✓ Chicken Potstickers✗ Vegetable Spring RollsBeef Entrées✓ Broccoli Beef✗ Beijing BeefChicken Entrées✓ String Bean Chicken Breast✗ Orange ChickenSeafood Entrées✓ Steamed Ginger Fish✗ Honey

Read More »