Panda Express Menu Nutrition: Healthy Options & Calorie [Info]
Looking for a quick way to see panda express menu nutrition so you can plan a meal with confidence? The short answer: it’s an online, menu-style nutrition calculator that shows calories, protein, carbs, fat, sodium, and sugar and lets you add items to a meal cart for side-by-side comparison.
This buyer’s-guide-style intro walks you through how calories and macronutrients shift across popular picks. You’ll learn which items boost protein, which raise sodium, and which deliver fewer calories per serving.
Key features: a cart-based tool, clear calorie counts, and per-item breakdowns for protein, carbs, fat, sodium, and sugar. The guide highlights favorites like super greens, orange chicken, chow mein, broccoli beef, and grilled teriyaki chicken while noting that “healthy” depends on your goal.
First, the article compares ordering formats (a la carte vs bowl/plate). Next, it lists category picks and then builds goal-based meals for weight loss, high protein, low carb, and lower sodium. Use the official calculator for the latest values, since availability and recipes can vary by location.
How to Use This Panda Express Nutrition Guide to Order Smarter
A few smart checks on calories, protein, carbs, fat, sodium, and sugar can turn an impulse order into a goal-friendly meal. Start by deciding what “healthy” means for your diet—lower calories for weight loss, more protein for fullness, fewer carbs for low-carb plans, or lower sodium for heart health.
Read the facts like a decision tool: compare calories and macros first, then scan sodium and sugar for glossy, sweet, or salty items. Sauces and battering often add the biggest swings in calories, fat, and carbs.
Why sauces, battering, and sides change totals fast
- Battered or fried coatings raise fat and calories quickly.
- Sweet sauces inflate carbs and sugar in a single serving.
- Salty marinades can spike sodium far faster than protein rises.
| Pick | Why it helps | Quick tip |
|---|---|---|
| Protein-forward entrée | Boosts satiety and protein | Choose grilled over fried |
| Vegetable side | Adds volume, lowers net calories | Swap noodles for greens |
| Sauce on side | Controls hidden sugar and sodium | Dip lightly or skip |
Know the Ordering Formats Before You Count Calories
A quick grasp of ordering formats helps you build a smarter meal without surprises. Use the format you want to control portions, sauce, and carbs before you order.
A la carte: controlling portions and macros
A la carte is best when you want tight control. Order a single entrée and skip the base to cut carbs and calories. This is the simplest way to limit sodium and hidden sugars.
Bowl vs plate vs bigger plate: how calories stack up
Formats add portions: a bowl is one entrée + one side, a plate is two entrées + one side, and a bigger plate has three entrées + one side.
Each added entrée can multiply sauce, sugar, and sodium quickly. Choose fewer entrées to keep totals steady.
Using half-sides to balance chow mein, rice, and veggies
The half-side strategy is the sweet spot for most diners. Split a base—half chow mein, half super greens—to keep satisfaction and cut carbs.
Try this ordering script at the counter: “Half super greens, half rice, and a grilled entrée.” It’s simple and effective.
- Four formats explained: a la carte, bowl (1+1), plate (2+1), bigger plate (3+1).
- Control tip: a la carte lets you skip the base entirely.
- Balance tip: half-sides add veggies and fiber without full carbs.
| Format | Entrées | Best use |
|---|---|---|
| A la carte | 1 | Max portion control |
| Bowl | 1 + 1 side | Smaller meal |
| Plate | 2 + 1 side | Share or larger appetite |
| Bigger plate | 3 + 1 side | High-calorie needs |
panda express menu nutrition: Quick Snapshot of What to Watch
A brief, targeted scan of calories, protein, sugar, and sodium makes ordering simpler. Start here to keep meals balanced and to avoid surprises.
Wok Smart basics
Wok Smart items guarantee at least 8g of protein and 300 calories or less. Use this label as a shortcut when you want lighter choices that still fill you up.
The biggest gotchas
Some entrées look lean but carry high sodium from marinades. Sweet sauces can also push fried chicken or shrimp from moderate to carb-heavy quickly.
Fast rule of thumb
Grilled or sautéed proteins plus veggies generally beat fried items paired with noodles when you want a lighter base.
- Quick scan list: calories for energy, grams protein for fullness, carbs/sugar for sauce-heavy dishes, and sodium for heart-health awareness.
- Build-your-box mindset: pick one anchor entrée, add super greens to cut calories, or choose rice/noodles for comfort carbs.
Note: A 15–30 item “Top Picks & Watch-Outs” table will list Item, Price (varies by location), Calories, Vegan/Keto/Gluten-Free options, and Allergens to help compare choices fast.
Appetizers: Best and Worst Picks for Calories, Protein, and Sodium
Appetizers can quietly add calories and sodium faster than you expect, so pick them with purpose. Treat starters as optional add-ons, not automatic parts of your meal.
Top pick: Chicken potstickers
Why they work: At 160 calories with 6g fat, 20g carbs, 6g protein, and 250mg sodium, potstickers give a better protein-to-calorie balance. They tend to feel more satisfying than thin, fried wrappers.
Least nutritious: Vegetable spring rolls
Why to be cautious: Spring rolls clock 190 calories, 8g fat, 27g carbs, 3g protein, and 520mg sodium. That higher sodium and lower protein make them a sneaky, less filling choice.
- Silent budget-busters: Appetizers are easy to add on top of a bowl or plate and can inflate totals quickly.
- Direct compare: Potstickers give more protein and half the sodium of spring rolls, despite similar calories.
- Ordering tip: If your entrée is saucy, skip the starter. If you want one, pair it with a veggie-heavy side later.
| Item | Calories | Protein | Sodium |
|---|---|---|---|
| Chicken potstickers | 160 | 6g | 250mg |
| Vegetable spring rolls | 190 | 3g | 520mg |
| Decision guide | If you want crunchy, keep it occasional; if you want protein-first, choose dumpling-style options. | ||
Chicken Entrées: From Lean & Veggie-Heavy to Fried & Sweet
Chicken entrées range from light, veggie-forward plates to fried, sauce-glazed comfort picks. You’ll see wide swings in calories and flavor depending on cooking and sauce.
Healthy pick: String bean chicken breast
String bean chicken breast is a solid choice at 190 calories, with 14g protein and 4g fiber. It pairs protein with vegetables for volume while keeping sodium moderate (590mg).
Highest-protein highlight: Grilled teriyaki chicken
Grilled teriyaki chicken delivers top grams protein: about 36g and 300 calories. It’s ideal for active eaters who prioritize protein and steady energy.
Fan favorite but heavy: Orange chicken
Orange chicken offers big flavor—crispy and sweet—but it’s heavier at 490 calories, 51g carbs, 25g protein and 820mg sodium. Consider it an occasional treat.
Lower-calorie alternative: Mushroom chicken
Mushroom chicken is a warm, saucy swap with 220 calories, 13g protein, and 10g carbs. It gives sauce without the extra sweetness.
- Pick one “hero” entrée to set your protein target.
- Offset sugary or salty choices with super greens or a half-side of veggies.
- For orange chicken cravings, split portions or pair with a vegetable-forward side.
| Item | Price | Calories | Allergens / Options |
|---|---|---|---|
| String bean chicken breast | Varies | 190 | Soy; fits lower-calorie options |
| Grilled teriyaki chicken | Varies | 300 | Soy; high protein option |
| Orange chicken | Varies | 490 | Wheat, Soy; higher carbs & sodium |
| Mushroom chicken | Varies | 220 | Soy; lower-calorie saucy choice |
Beef Entrées: The Broccoli Beef Advantage vs Heavier Choices
Choosing the right beef dish is about balancing veggies, sauce, and portion size. Beef entrées can be macro-friendly when they lean on vegetables. But sauces and marinades often add sugar and sodium fast.
Broccoli beef is the most well-rounded pick. At 150 calories, with 9g protein, 520mg sodium, and 7g sugar, it pairs volume and lower calories with a veggie base.
Watch out for Beijing beef. It clocks about 470 calories, 46g carbs and 24g sugar. The sweet sauce profile drives those high carb and sugar values, so skip it if you’re cutting carbs.
Low-carb option: Black pepper Angus steak is a solid choice at ~180 calories and 10g carbs. It works best with super greens instead of noodles or rice for a lower-carb meal.
- Why beef can be smart: Veggie-forward beef keeps calories down while giving steady protein.
- Pairing tips: Beef + veggie side for volume, or beef + rice for a moderate base.
- Label reading: Always check sugar and sodium—sauces change a beef choice quickly.
| Item | Calories | Protein | Sodium / Carbs |
|---|---|---|---|
| Broccoli beef | 150 | 9g | 520mg / 7g sugar |
| Beijing beef | 470 | — | 46g carbs / 24g sugar |
| Black pepper Angus steak | 180 | — | 10g carbs |
Seafood Entrées: Shrimp and Fish Nutrition Tradeoffs
Seafood is a tradeoff zone: shrimp and fish can be lean protein, but breading, sticky sauces, or creamy coatings quickly boost calories, fat, and carbs. Small choices at the counter change the dish’s nutrition profile more than you might expect.
Firecracker shrimp — lowest-calorie pick
Firecracker shrimp is the lightest seafood option at about 180 calories with 17g protein and 12g carbs. It’s a smart pick for a lighter bowl, especially when paired with super greens to add volume without extra carbs.
Steamed ginger fish — protein with a sodium catch
Steamed ginger fish offers solid protein (15g) at roughly 200 calories. However, it’s a sodium bomb (~1,990mg), so plan the rest of the day accordingly if you choose this item.
Honey walnut shrimp — the richest seafood choice
Honey walnut shrimp is the indulgent option: about 360 calories, 23g fat, and 35g carbs thanks to its crisp coating and creamy-sweet sauce. Treat it as an occasional dish or share to keep totals down.
- Sauce tip: creamy or sticky-sweet sauces usually mean higher calories and sugar—order with sauce on the side when possible.
- Pairing tip: seafood + super greens adds volume and fiber; avoid pairing rich shrimp with chow mein if you want to limit calories.
| Item | Calories | Protein / Sodium / Carbs / Fat |
|---|---|---|
| Firecracker shrimp | 180 | 17g protein / low sodium / 12g carbs / moderate fat |
| Steamed ginger fish | 200 | 15g protein / 1,990mg sodium / low carbs / low fat |
| Honey walnut shrimp | 360 | 23g fat / higher carbs (35g) / moderate protein |
Vegetable Entrées and Super Greens: The Best “Volume for Calories” Play
Want more food for fewer calories? Focus on vegetable-forward options that add bulk and fiber without heavy carbs.
Super greens is the standout choice when you want volume for calories. As an entrée it counts just 45 calories, provides 3g protein, and has 130mg sodium. That makes it an ideal base for lighter meals.
Side vs entrée: when to pick each
Ordered as a side, super greens gives more substance: 90 calories, 6g protein and 5g fiber, with 260mg sodium. Choose the side if you need extra fiber or want a fuller plate without noodles or rice.
Pairing to satisfy hunger
Super greens alone rarely fills most people. Pair it with a lean protein entrée to balance protein and satiety. A half-side plus a grilled protein keeps calories steady and feelings of fullness higher.
Veggie entrée with a catch
Eggplant tofu is flavorful but can be calorie-dense: about 340 calories, 24g fat, and 17g sugar. Its sauce and cooking style drive fat and sugar up, so offset it with super greens instead of chow mein.
- Smart move: Pick super greens as your base to lower net calories.
- When to pick the side: extra fiber and protein without heavy carbs.
- Vegetarian tip: Combine super greens + a protein entrée for balance; options are limited so mix sides wisely.
| Item | Calories | Protein | Sodium | Notes |
|---|---|---|---|---|
| Super greens (entrée) | 45 | 3g | 130mg | Lowest-calorie bulk option |
| Super greens (side) | 90 | 6g | 260mg | More fiber, better for fullness |
| Eggplant tofu (entrée) | 340 | — | — | Higher fat and sugar; pair with greens |
Sides Breakdown: Rice, Chow Mein, Fried Rice, and How to Choose
Sides set the stage: the base you pick can add hundreds of calories before the entrée even starts. Treat the side as a nutrient decision, not an afterthought.
Best side for most goals:
Super greens as the default
Super greens side is the go-to choice at 90 calories. It adds fiber, a bit of protein, and volume with far fewer carbs than noodle or rice bases. Pairing it with a lean entrée helps you feel full without overshooting targets.
Highest-calorie side to limit:
Why chow mein is a heavy hitter
Chow mein clocks about 510 calories, 80g carbs, and 860mg sodium. The combination of oil, noodles, and sauce drives both calories and sodium up fast. If your entrée already has sauce, avoid doubling down with chow mein.
Where rice fits
Rice as a moderate base
White or brown rice gives a more moderate profile than noodles. Fried rice sits close to chow mein in heaviness, so watch portions when your entrée is rich.
- Smart compromise: order half super greens + half rice or half chow mein to get comfort with fewer calories.
- Quick rule: swap noodles for greens when you want to cut carbs and sodium.
| Item | Calories | Notes |
|---|---|---|
| Super greens (side) | 90 | Low carbs, adds fiber |
| Chow mein | 510 | High carbs & sodium |
| Fried rice | ~close to chow mein | Watch when paired with saucy entrées |
Desserts and Drinks: Where Sugar and Calories Sneak In
A small sweet or a large soda can turn a sensible plate into an indulgent meal without you noticing. Desserts and beverages often add most of the extra calories and sugar in a single order.
Smart rules: pick a tiny treat, choose an unsweetened drink, or skip dessert entirely if your entrée is already saucy or rich.
Fortune cookie — a tiny, traditional bite
Fortune cookie: 20 calories, 2g sugar. This is the best dessert when you want a ritual without a big calorie hit.
Chocolate chunk cookie — the heavier sweet
Chocolate chunk cookie: 160 calories. Treat this as an occasional add-on for bigger appetites.
Black tea — best everyday drink
Black tea (22 oz): 5 calories. It keeps flavor near-zero calories and helps you avoid hidden sugar.
Large Barq’s root beer — a drink to avoid
Large Barq’s (42 oz): 560 calories, 152g sugar. Fountain sizes can be the single biggest source of added sugar in your order.
- Tip: Beverages and desserts can double your sugar intake even with a reasonable entrée and side.
- Swap strategy: choose the smaller treat and keep drinks unsweetened to save calories.
| Item | Calories | Sugar | Notes |
|---|---|---|---|
| Fortune cookie | 20 | 2g | Small, traditional choice |
| Chocolate chunk cookie | 160 | — | Heavier dessert; occasional |
| Black tea (22 oz) | 5 | 0g | Best everyday drink |
| Large Barq’s root beer (42 oz) | 560 | 152g | Avoid if watching calories or sugar |
When ordering at a panda express location, use these simple swaps to keep your meal balanced and avoid surprise calories.
Build a Healthier Meal at Panda Express for Your Goal
Build a goal-focused plate by choosing one anchor protein and pairing it with volume-forward sides. Use format choices—bowl, plate, a la carte, or half-sides—to control portions and sauces.
For weight loss
Anchor: super greens + non-fried entrées. Pick grilled chicken or broccoli beef and skip fried rice or chow mein to cut calories and carbs.
For high protein
Anchor: grilled teriyaki chicken. A bigger plate can be smart if you need extra protein—pair with greens and a lean second entrée to hit protein goals without added sugar.
For low carb
Skip chow mein and rice. Choose veggie-forward dishes like black pepper steak, shrimp, or string bean chicken and use super greens as your base.
For lower sodium
Check sodium in the official tool before you order. Some lighter-sounding items still contain high sodium from sauces.
Kids’ meals & allergens
Kids’ cub portions help manage calories and sugar—favor string bean chicken over orange chicken. Verify allergen listings online and ask staff about shared equipment to reduce cross-contact risk.
| Item | Calories | Vegan/Keto/Gluten-Free | Allergens |
|---|---|---|---|
| Super greens (side) | 90 | Vegan-friendly (limited) | Shared equipment |
| Grilled teriyaki chicken | 300 | Keto-style (adjust sauce) | Soy |
| Broccoli beef | 150 | Gluten-free (limited) | Soy |
Conclusion
Small swaps at the counter often cut calories and sodium without dulling the taste you want. Decide your priority first—calories, grams of protein, carbs, or sodium—then pick the entrée and side that match it.
Favor grilled or veggie-forward dishes and pair them with super greens when you want a lighter base. Treat fried, battered, or sweet-sauce dishes as occasional comfort picks and balance them with a veggie side when cravings win.
Remember: sides matter as much as entrées. Simple swaps like greens instead of noodles change a meal’s nutrition profile fast. Use the official Panda Express online calculator to confirm current facts before you order.
Next time you visit, make one small upgrade—enjoy the flavor with fewer surprises.
