| What to Order & Avoid at P.F. Chang’s | |
|---|---|
| Most Nutritious Options | Least Nutritious Options |
| Edamame (Appetizers) | Tempura Calamari & Vegetables (Appetizers) |
| Vegetable Spring Rolls (Dim Sum) | Miso Butter Lobster Dumplings (Dim Sum) |
| Spicy Tuna Roll (Sushi) | Dynamite Shrimp Roll (Sushi) |
| Egg Drop Soup Cup (Salads & Soups) | Mandarin Crunch Salad (Salads and Soups) |
| Buddha’s Feast Steamed (Main Entrées) | Peking Duck (Main Entrées) |
| Fried Rice With Vegetables (Noodles & Rice) | Chicken Pad Thai (Noodles & Rice) |
| Tonkotsu Ramen (Ramen) | Spicy Miso Ramen (Ramen) |
| Brown Rice (Sides) | Fried Rice (Sides) |
| Baby Buddha’s Feast Steamed (Kids Menu) | Kids Chicken Fried Rice (Kids Menu) |
| Chocolate Soufflé (Dessert) | The Great Wall of Chocolate (Dessert) |
Most alimentary option
If you ’ re looking for the healthiest meal at P.F. Chang ’ south, the steam Buddha ’ s Feast nutriment visibility makes it the best choice .
It is a vegetable-based dish served with bean curd. When ordered with a side of brown rice, this menu item makes for a balance meal that is humble in calories, fat, and sodium while providing a centrist sum of character and protein.
Appetizers
P.F. Chang ’ s offers both meat- and vegetable-based appetizers. popular selections include wimp boodle wraps, crisp green beans, and dynamite shrimp. Sharing the appetizers with family and friends is a commodity way to sample the respective appetizers without filling up on starters before the entrées are served .
✓ Edamame
Edamame is a democratic appetizer in Asian-style cuisine. This is a vegetarian option that can besides be made gluten-free for those with allergies. The appetizer consists of steam edamame that is tossed with salt. Since it is a vegetable dish, it is no surprise that it is one of the chain restaurant ’ s more alimentary appetizers .
The Edamame appetizer contains 400 calories, 17g fatty, 2.5g saturated fat, 25g carbohydrates, 36g protein, and 1,960mg sodium. It is besides free of cholesterol and humble in boodle with just 1g of boodle per serve .
✗ Tempura Calamari & Vegetables
Tempura is a type of batter that creates an aeriform, crunchy texture when cooked in a deep fryer. It is normally used on vegetables and fish in Asian-style cook. At P.F. Chang ’ randomness, the tempura squid and vegetables is a clobber medley of squid, bell pepper, baby spinach, carrots, and dipping sauce. Since it is battered and fried, it is high in calories and sodium when eaten alone .
The serve contains 960 calories, 73g fat, 12g saturated fat, 61g carbohydrates, 18g protein, and 1,580mg sodium. It besides contains 135mg cholesterol and 13g boodle per serving. If you want a tempura seafood dish, look toward the tempura-battered dynamite shrimp, which contains 640 calories, 48g fat, 7g saturated fat, 36g carbohydrates, 20g protein, and 790mg sodium .
Dim Sum
Dim sum is a yue tradition that consists of little dishes or bite-sized portions. Dumplings are the most popular exemplar of a dim union dish. At P.F. Chang ’ s, guests can choose between diverse types and amounts of vegetable bounce rolls, pork barrel dumplings, runt dumplings, egg rolls, lobster dumplings, and wontons .
✓ Vegetable Spring Rolls
Of the versatile blur total options, the vegetable give rolls contain the most vegetables. consequently, they are lower in calories and sodium than the other options. Some of the dimmed sum options that contain animal protein are besides high gear in cholesterol with up to 190mg of cholesterol per serve, whereas the vegetarian choice is cholesterol-free .
Two vegetable spring rolls contain 390 calories, 19g fat, 3g saturated fatness, 53g carbohydrates, 4g protein, and 990mg sodium. They are besides rid of trans fat and cholesterol, but they contain 25g of sugar per helping .
✗ Miso Butter Lobster Dumplings
Lobster and butter go hand-in-hand, and this dim sum option has both. Dumplings are a go-to for dim total, and this one has the indulgent and satisfying flavors of pantry lobster. however, it is quite high in sodium and cholesterol .
The miso butter lobster dumplings contain six pieces per serving. This blind total option contains 780 calories, 61g fat, 30g saturated fat, 38g carbohydrates, 18g protein, and 1,100mg sodium. They besides contain 190mg of cholesterol per serving. Consider splitting this appetizer with a ally to help cut back on the sodium consumed .
sushi
Sushi lovers will rejoice at P.F. Chang ’ sulfur since there are respective rolls to choose from. There are five chief types of sushi offered at P.F. Chang ’ randomness. These include the Shrimp Tempura Roll, Dynamite Shrimp Roll, California Roll, Kung Pao Dragon Roll, and Spicy Tuna Roll. All of these check fish, so they are not vegetarian- or vegan-friendly. For meat-eaters, however, sushi rolls can be a bang-up source of protein .
✓ Spicy Tuna Roll
The ingredients in the blue tuna roller are fairly simple. This smasher contains a woof of precisely ahi tuna, cucumber, and blue sriracha. If you can handle the heat, this is a great option for anyone on a low-fat or high-protein diet .
The Spicy Tuna Roll contains 300 calories, 6g fat, 1g saturated fat, 43g carbohydrates, 19g protein, and 680mg sodium. It is besides low in cholesterol and sugar with 35mg and 10g, respectively .
✗ Dynamite Shrimp Roll
Since it contains tempura-battered prawn, the dynamite prawn roll is higher in calories, adipose tissue, carbs, cholesterol, and boodle than the other sushi rolls. Since it is smoked tableside, it makes for a decent outing with friends and family. If you want to enjoy the experience of ordering the dynamite axial rotation, be surely to split the serving with others at your table .
The dynamite shrimp bun contains 800 calories, 43g fat, 6g saturated fat, 84g carbohydrates, 21g protein, and 2,590mg sodium. It besides contains 105mg cholesterol and 25g sugar per serve .
Salads and Soups
When you do not know what healthy options exist at a restaurant, soup and salad is normally a safe side of the menu. The soup and salad excerpt at P.F. Chang ’ second is minuscule, however. There are good two types of salad and three types of soup .
The salad choice includes the Mandarin crunch salad or the asian Caesar salad. Guests can choose between two protein options, chicken or salmon, to add to the salad. If you decide on a salad, the chicken top is a lighter choice than the salmon .
The soup choice includes won ton soup, testis drop soup, and hot and sour soup. All three soups can be served in a little cup size or slenderly larger stadium size .
✓ Egg Drop Soup
Egg cliff soup is not a common choice at most american restaurants. however, it is a democratic choice at P.F. Chang ’ second. The soup contains a velvet broth with vegetables like carrots and green onions. Choose between two sizes of this soup .
Upon request, this soup can be made gluten-free. Vegans and vegetarians should note that the soup contains animal products, including eggs and mollusk .
One cup of the egg drop soup contains merely 40 calories, 1g adipose tissue, 0g saturated fat, 6g carbohydrates, 1g protein, and 560mg sodium .
✗ Mandarin Crunch Salad
Of the two salads that P.F. Chang ’ mho offers, the Mandarin crunch salad has 340 more calories. While it is the more calorically dense option, it contains less sodium, cholesterol, and saturated fatness .
The Mandarin grind salad contains 750 calories, 46g fat, 6g saturated fat, 75g carbohydrates, 14g protein, and 1,510mg sodium. These nutrition facts do not account for add protein on top of the salad. When you add chicken or salmon, it besides contains between 72mg and 75mg of cholesterol .
If you ‘re looking for a salad, consider the Asian Caesar salad, which is lower in both calories and sodium. It comes in at 410 calories, 30g fat, 7g saturated fat, 22g carbohydrates, 15g protein, and 880mg sodium .
Main Entrées
P.F. Chang ’ second entrées are the affection of the menu. The restaurant chain offers a assortment of kernel and vegetable dishes, some of which can be made gluten-free. This section of the menu contains classical Chinese-style entrées like orange wimp, mongolian beef, Korean bulgogi steak, ma polonium bean curd, and more .
When ordering an entrée from P.F. Chang ’ south, choose for a menu detail that contains brown rice for a goodly serve of building complex carbohydrates with vegetables for the vitamins and minerals .
When choosing your protein beginning, bean curd is desirable for vegetarians and vegans while chicken and salmon are lean options for others. As constantly when eating at a restaurant, be mindful of the sodium content in entrées .
✓ Buddha ’ s Feast
For a lighter entrée, the Buddha ’ south Feast is a vegetable-heavy dish that contains the fewest measure of calories. It can be ordered stir-fried or steamed. To cut back on anoint and calories, order this dish steamed alternatively of stir-fried .
Buddha ’ s Feast consists of bean curd in a savory sauce, greens beans, shiitakes, broccoli, and carrots. When steamed, each serving contains 200 calories, 3g fatness, 0g saturated fatty, 28g carbohydrates, 17g protein, and 250mg sodium. It is besides rich in character with 11g per service .
✗ Peking Duck
While many of the entrée selections at P.F. Chang ’ randomness are high in protein, they besides tend to be high gear in calories, cholesterol, and sodium .
The Peking duck is particularly high in calories, sodium, fatness, and cholesterol. It is a big serving size that contains 2,970 calories, 202g adipose tissue, 66g saturated fat, 157g carbohydrates, 99g protein, and 5,210mg sodium. It besides contains 465mg cholesterol and 71g boodle per serve .
If you are eager to try the Peking duck or have a particular occasion coming up, one way to enjoy it is by sharing with others at your postpone. This entrée comes on a big plate served with crisp duck, flatbread, vegetables, and sauce. It is large enough to contribution while hush feeling satisfied .
Noodles and Rice
Noodles and rice are staples of many asian diets, so it is slowly to understand why these foods get their own department on the P.F. Chang ’ s menu. naturally, these selections tend to be deep in carbohydrates. They are besides reasonably high gear in protein since many of the selections are served with animal protein or protein-rich vegetables .
✓ Fried Rice With Vegetables
Though it sounds like a vegetarian-friendly option, the vegetable fry rice contains mollusk. consequently, this rice dish is not desirable for vegetarians and vegans. Though it is not a vegetarian option, it is still an choice for those who wish to eat more vegetables when visiting restaurants. It is made with carrots, attic sprouts, and green onions. For those who eat meat, it can be served with a protein option on top .
An arrange of the fry rice with vegetables contains 910 calories, 16g fat, 3g saturated fatten, 164g carbohydrates, 25g protein, and 1,360mg sodium .
✗ Chicken Pad Thai
arguably one of the most celebrated Asian-style dishes, pad Thai is a go-to option for many Americans when visiting new restaurants. however, the rendition of this dish at P.F. Chang ’ south is more indulgent than most .
The chicken pad Thai consists of rice noodles, bean curd, green onions, spices, and peanuts. It contains 1,320 calories, 39g fat, 7g saturated fatten, 190g carbohydrates, 53g protein, and 2,730mg sodium. It besides contains 240mg cholesterol and 50g boodle. For a lower-calorie and lower-fat chicken and attic serve, order the Lo Mein chicken, which contains 900 calories, 25g fatty, 5g saturated fat, 120g carbohydrates, 50g protein, and 3,530mg sodium. This dish does, however, have a higher come of sodium .
Ramen
Ramen is another democratic noodle smasher at P.F. Chang ’ randomness. The chain offers just two types of ramen to choose from : blue miso ramen and Tonkotsu ramen, both of which can be served with diverse add ons, including fried egg, hot bombard, poached prawn, braised pork barrel, and braised chicken. Adding these toppings to the ramen will alter the nutrition facts .
Though these ramen dishes contain childlike ingredients including vegetables, the sodium subject of both is quite high. These ramen dishes should be eaten in easing.
Read more: Siu mai: how to make the much-loved dumpling
✓ Tonkotsu Ramen
Tonkotsu ramen is a traditional japanese serve. The broth is made with pork bones, so it is not a vegetarian-friendly noodle dish. It besides contains milk for those with allergies .
At P.F. Chang ’ south, an order of the Tonkotsu ramen consists of creamy pork broth, shiitakes, carrots, bean sprouts, and green onions. Without lend ons, this menu detail contains 790 calories, 34g fat, 9g saturated fatten, 106g carbohydrates, 19g protein, and 3,520mg sodium .
✗ Spicy Miso Ramen
Though the other type of ramen offered at P.F. Chang ’ sulfur contains fewer calories than the Tonkotsu, it is even higher in sodium. When adding a protein source, such as fry egg or poached shrimp, this ramen is besides a significant source of cholesterol. Adding a protein increases the cholesterol content by up to 185mg of cholesterol per serve .
An order of the piquant miso ramen at P.F. Chang ’ s contains 700 calories, 22g of fatten, 3g of saturated fatten, 106g of carbohydrates, 20g of protein, and 4,210mg of sodium. People who follow a low-sodium diet should opt for a menu item with less sodium .
Sides
many menu items come with a side or you can arrange extra sides to add to your meal. The excerpt of sides is slender with just three different types of rice—fried rice, white rice, and brown university rice—and a trio of sauces .
✓ Brown Rice
Of the three rice choices, brown rice is the most alimentary. It is a big generator of building complex carbohydrates, character, and even plant-based protein. A 6-ounce slope of brown rice contains 190 calories, 0g fat, 0g saturated fat, 40g carbohydrates, 4g protein, and 0mg sodium. It besides contains 0mg of cholesterol, 0g sugar, and 3g roughage .
This is a capital addition to vegetable-heavy menu items like the steam Buddha ’ s Feast or edamame appetizer. The complex carbohydrates in brown rice will help you maintain sustained energy levels while the character will help keep you feeling fuller for longer .
✗ Fried Rice
Fried rice is a familiar Asian-style slope smasher. It contains testis, carrots, bean sprouts, green onions, and optional vegetables or animal protein as a crown. Vegetarians and vegans should note that the english of fry rice contains animal products including egg and mollusk .
A side of fried rice contains 510 calories, 15g fatty, 3g saturated fatness, 77g carbohydrates, 13g protein, and 700mg sodium. It besides contains 186mg cholesterol and 10g sugar .
Kids ‘ Menu
The kids ‘ menu at P.F. Chang ’ mho contains smaller portions of some of the regular menu items. Some options include honey chicken, sweetly and sour wimp, and chicken lo mein .
✓ Baby Buddha ’ s Feast
The kids ‘ menu has several chicken-based options that are high in calories, sodium, and cholesterol. A more alimentary option is the kids ‘ translation of Buddha ’ s Feast. It is called Baby Buddha ’ s Feast and it consists of bean curd, vegetables, and sauce. Like the adult translation, the kids ‘ option can be steamed or stir-fried. The steam cook method acting is the lighter option .
An decree of the Baby Buddha ’ s Feast contains 60 calories, 0g fatness, 0g saturated fatten, 12g carbohydrates, 4g protein, and 50mg sodium. It besides contains 5g fiber per serving. These nutriment facts do not include any sides or beverages .
✗ Kids ‘ Chicken Fried Rice
The kids ‘ menu item with the most calories and cholesterol is the kids ‘ chicken fried rice. Each serving contains 570 calories, 19g fat, 3.5g saturated fatty, 75g carbohydrates, 23g protein, and 730mg sodium .
One alternative to this dish is ordering the Baby Buddha ’ s Feast with a side of brown rice .
dessert
The dessert menu at P.F. Chang ‘s includes about a half twelve dessert dishes that can be added to the end of your meals. High in calories and sugar, these desserts are good shared with a ally or skipped raw .
✓ Chocolate Soufflé
The cocoa soufflé dessert at P.F. Chang ‘s includes a chocolate base, vanilla ice cream, and raspberry sauce, and delivers 790 calories, 50g fatten, 31g saturated adipose tissue, 84g carbohydrates, 11g protein, and 105mg sodium. It ‘s the lowest-calorie and lowest-sodium dessert on the stallion menu .
✗ The Great Wall of Chocolate
meanwhile, the Great Wall of Chocolate dessert is the most indulgent and calorie-loaded dessert on the menu. With 1,700 calories, 71g fat, 30g saturated fat, 259g carbohydrates, 17g protein, and 1,410mg sodium, it has about the calorie count of a entire meal. Consider splitting this with others at your table to get a sweet end to your meal .
Diet-Specific Options
P.F. Chang ’ mho offers choices for gluten-free, vegetarian, and vegan diets, but could improve its low-carb, low-FODMAP, low-fat, low-sodium, and diabetes-friendly menu items .
Gluten-Free
- Gluten-free Egg Drop Soup
- Gluten-free Chang’s Chicken Lettuce Wraps
- Gluten-free Fried Rice with Vegetables
- Gluten-free Chang’s Spicy Chicken
- Gluten-free Ginger Chicken with Broccoli
P.F. Chang ’ s has a separate gluten-free menu for people who follow a gluten-free diet, and the gluten-free Chang ‘s chicken boodle wraps provide a alimentary and hearty meal. Certain menu items must be requested to be made gluten-free. Though some menu items are gluten-free, cross-contamination may occur in the P.F. Chang ’ second kitchen where early foods that contain gluten are prepare .
Low-Carb
- Egg Drop Soup (cup: 6g carbohydrates; bowl: 42g carbohydrates)
- Wonton Soup (cup: 13g carbohydrates; bowl: 53g carbohydrates)
- Pepper Steak (29g carbohydrates)
- Steamed Buddha’s Feast (28g carbohydrates)
- Shrimp with Lobster Sauce (22g carbohydrates)
Create your own low-carb meal with a cup of the egg sink soup and the prawn with lobster sauce for a sum of 28g carbohydrates .
Low-FODMAP
- Buddha’s Feast
- Ma Po Tofu
- Fried Eggplant
- Brown Rice
The low-FODMAP choice at P.F. Chang ’ s is slender. When ordering any FODMAP-friendly menu items, choose for light sauce. For example, order the alimentary Buddha ‘s Feast and ask for the light sauce option .
Diabetes-Friendly
- Buddha’s Feast
- Brown Rice
- Mandarin Crunch Salad with Chicken
- Fried Eggplant
- Chicken Lettuce Wraps
A diabetes-friendly diet tends to be lower in carbs, and the mandarin crunch salad with wimp is a nutrient-packed option. Of course, the sum of carbohydrates needed varies from person to person. People with diabetes should aim to consume batch of vegetables and lean protein like chicken breast .
Low-Fat
- Spicy Tuna Roll (6g fat)
- Egg Drop Soup (cup: 1g fat; bowl: 7g fat)
- Chang’s Spicy Chicken Steamed (12g fat)
- Ginger Chicken with Broccoli (12g fat)
- Lo Mein Vegetables (14g fat)
For a hearty low-fat meal, choose the ginger chicken with broccoli, which besides packs in the heart health benefits of the cruciferous vegetable .
Low-Sodium
- Steamed Buddha’s Feast
- Spicy Tuna Roll
- Sweet and Sour Chicken
- Wonton Soup Cup
Like most restaurants, P.F. Chang ’ s menu items tend to be senior high school in sodium. Read the nutrition facts cautiously to see if a menu item ’ s sodium content aligns with your sodium needs or restrictions. For a most alimentary choice, select the sweet and sour chicken, which delivers 420mg sodium per serve .
vegetarian
- Vegetable Spring Rolls
- Edamame
- Buddha’s Feast
- Ma Po Tofu
- Stir-Fried Eggplant
The Buddha ‘s Feast is one of the most alimentary and favorite options for vegetarians dining at P.F. Chang ‘s. Order this veggie-heavy serve steamed anytime you ‘re looking for a low-calorie and low-sodium vegetarian dish .
Vegan
- Edamame
- Buddha’s Feast
- Ma Po Tofu
- Stir-Fried Eggplant
- Brown Rice
As for vegetarian diets, the Buddha ‘s Feast is a great option for vegans vitamin a well. You can besides create your own meal with the stir-fried eggplant and the Ma Po bean curd .
Vegans and vegetarians should be aware that some vegetable-based dishes, such as the fry rice, contain animal products like egg and shellfish. many menu items can be made with bean curd as a protein with a slope of vegetables and brown rice for a in full plant-based meal at P.F. Chang ’ second.
Food Allergies and Safety
P.F. Chang ’ sulfur has several allergen-friendly menu items, but it does not claim to be free of dietary allergens. People with dangerous allergies should be timid when eating at any restaurant, including P.F. Chang ’ mho .
Despite having a classify gluten-free menu, P.F. Chang ’ second does not guarantee that no cross-contamination will occur. People with Celiac disease or severe gluten allergies should be aware of potential gluten contamination in the P.F. Chang ’ s kitchen .
For more information on dietary allergies at P.F. Chang ’ second, refer to its Allergen Matrix. Menu items are labeled with the following allergens : wheat, soy sauce, milk, egg, fish, mollusk, tree nuts, peanuts, corn, sulfites, sesame, legume, onion, and mushroom .
People with allergies to egg, fish, shellfish, and soy should be particularly mindful when eating at P.F. Chang ’ randomness since these ingredients are used in many of its dishes .
A Word From Verywell
If you have a local P.F. Chang ’ mho near you, you can visit confidently knowing that some menu items that are more alimentary than others. Depending on your dietary preferences and health goals, you may find many desirable options at P.F. Chang ’ sulfur .
When in doubt, club the steamed Buddha ’ s Feast. You can not go incorrect with a vegetable-heavy serve like that one .
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