When you’re in the mood for some fast Chinese American food, Panda Express can quickly satisfy your cravings. From classics like Beijing Beef and Kung Pao Chicken to the iconic Orange Chicken—created by Panda Express chef Andy Kho in 1987—the fast-food chain offers something for everyone. But if you’re on the hunt for healthy Panda Express options, this guide will help you navigate the menu while sticking to your health goals.
Like many fast-food restaurants, Panda Express offers items that can be high in calories, fat, sodium, and saturated fat. However, with the help of expert dietitian Mary Sabat, MS, RDN, LD, we’ve rounded up healthy Panda Express menu options to help you enjoy your favorite flavors without overindulging.
Whether you’re looking to indulge in bold flavors while staying mindful of your health or just need tips on how to make smarter choices, we’ve got you covered. Keep reading for eight healthy Panda Express menu picks, tips on how to order, and what items you might want to avoid. For even more healthy dining advice, check out I’m a Dietitian—Here’s What I Order at a Chinese Restaurant.
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Healthiest Panda Express Entrees
Grilled Teriyaki Chicken
Nutrition (Per serving):
Calories: 340
Fat: 13 g (Saturated Fat: 3.5 g)
Sodium: 630 mg
Carbs: 14 g (Fiber: 3 g, Sugar: 10 g)
Protein: 41 g
Chicken teriyaki is one of the most classically beloved orders associated with Chinese takeout, but the nutritional value can be pretty hit or miss, depending on where you’re dining. Thankfully, the Chicken Teriyaki from Panda Express is one of their healthier options.
“This dish, which is made with chicken breast that has been marinated in a teriyaki sauce and grilled, is high in protein and low in fat, and it’s a good option if you’re looking for a lean source of protein,” says Sabat.
String Bean Chicken Breast
Nutrition (Per serving):
Calories: 210
Fat: 12 g (Saturated Fat: 2 g)
Sodium: 560 mg
Carbs: 13 g (Fiber: 5 g, Sugar: 5 g)
Protein: 12 g
The String Bean Chicken Breast entree from Panda Express is one of the lower-calorie entrees, but it still packs in 12 grams of protein per meal.
“This dish is made with chicken breast, string beans, and onions, and it’s a good source of protein and fiber,” says Sabat. “It’s also relatively low in fat, making it a healthier option.” Pair this chicken with brown rice and greens, and you’ll have a well-balanced Panda Express meal.
Broccoli Beef
Nutrition (Per serving):
Calories: 150
Fat: 7 g (Saturated Fat: 1.5 g)
Sodium: 520 mg
Carbs: 13 g (Fiber: 2 g, Sugar: 7 g)
Protein: 9 g
Sabat suggests ordering the Broccoli Beef if you’re in a red meat mood, especially because “the lean beef and broccoli make this dish chock full of protein, fiber, and antioxidants.” She also adds that it’s a healthier beef option because it’s “low in calories and fat.”
If you’re trying to satisfy a beef craving, this dish is a better option than Beijing Beef, which has 480 calories, 27 grams of fat, and 5 grams of saturated fat.
Black Pepper Angus Steak
Nutrition (Per serving):
Calories: 210
Fat: 10 g (Saturated Fat: 2.5 g)
Sodium: 560 mg
Carbs: 13 g (Fiber: 1 g, Sugar: 7 g)
Protein: 19 g
Another healthy Panda Express entree for red meat lovers is the Black Pepper Angus Steak. This meal is one of the restaurant’s “Wok Smart” dishes, which guarantees that it will have at least 8 grams of protein for under 300 calories. Pairing this steak meal—which also comes with broccoli, bell peppers, and mushrooms—with rice and greens will give you some protein, fiber, vitamins, and antioxidants.
Mushroom Chicken
Nutrition (Per serving):
Calories: 220
Fat: 14 g (Saturated Fat: 2.5 g)
Sodium: 840 mg
Carbs: 10 g (Fiber: 1 g, Sugar: 5 g)
Protein: 13 g
Another chicken option with plenty of vegetables, the Mushroom Chicken provides 13 grams of protein and only 220 calories. If you order this entree with a side of Super Greens, you’ll be giving your body a ton of vegetables with mushrooms, zucchini, broccoli, and leafy greens. Sounds quite healthy for a fast food joint!
Grilled Teriyaki Cub Meal
Nutrition (Per serving):
Calories: 210
Fat: 8 g (Saturated Fat: 2 g)
Sodium: 350 mg
Carbs: 11 g (Fiber: 0 g, Sugar: 7 g)
Protein: 25 g
Panda Express has a handful of kid’s options called Cub Meals, which include a smaller portion of an entree plus a few small sides and a drink. According to its website, the chain used the USDA’s dietary guidelines for children to create Cub Meals that remain under 600 calories and provide both vegetables and fruit.
While Cub Meals are great for children, they are also a healthy choice for all ages. Choose from the Chicken Teriyaki, Broccoli Beef, or Orange Chicken.
Healthiest Panda Express Sides
Super Greens
Nutrition (Per serving):
Calories: 90
Fat: 3 g (Saturated Fat: 0 g)
Sodium: 260 mg
Carbs: 10 g (Fiber: 5 g, Sugar: 4 g)
Protein: 6 g
Panda Express offers several sides, such as Fried Rice, White Rice, Steamed Brown Rice, chow mein, and Super Greens. Sabat recommends opting for the Super Greens for an extra health boost.
“This side dish is low in calories and fat, and it’s an excellent source of vitamins and minerals,” says Sabat. “It’s made with broccoli, cabbage, and kale, and it’s a great way to add some veggies to your meal.” If you combine this side with one of the entrees that also comes with vegetables, like the String Bean Chicken or Black Pepper Angus Steak, you’ll be getting an excellent dose of helpful vitamins and nutrients.
Steamed Brown Rice
Nutrition (Per serving):
Calories: 420
Fat: 4 g (Saturated Fat: 1 g)
Sodium: 15 mg
Carbs: 86 g (Fiber: 4 g, Sugar: 1 g)
Protein: 9 g
If you’re craving rice with your Panda Express meal, Sabat suggests choosing brown over white “because it contains more fiber and nutrients.” Rice with your entree instead of Super Greens does add a significant amount of calories to your meal, but at only 460 calories, combining this with one of the entree options mentioned above shouldn’t take you much higher than 650-700 calories total.
The #1 Healthiest Panda Express Order
Grilled Teriyaki Chicken with Super Greens
Nutrition (Per order):
Calories: 430
Total Fat: 28 g (Saturated Fat: 6.5 g)
Sodium: 890 mg
Carbohydrates: 24 g (Fiber: 8 g, Sugar: 14 g)
Protein: 47 g
Panda Express’ Teriyaki Chicken Bowl with Super Greens is a great alternative for when you’re craving that sweet and savory flavor you’d get from Orange Chicken but want something with fewer calories and a lower sodium content. Plus, “The teriyaki sauce is used in moderate amounts which adds flavor to the dish without contributing to excess calorie intake,” Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, and member of our Medical Expert Board tells us.
Pairing it with the Super Greens gives you fiber and a bit of protein while keeping your calories, refined carbohydrates, and sodium low.
How To Order at Panda Express
Panda Express works a bit differently than most fast-food chains, so it may be helpful to know what you’re getting into ahead of time. When you walk into the chain (or start your online order), you’ll first be asked what type of meal you want, with the following options:
- Bowl: 1 side and 1 entree
- Plate: 1 side and 2 entrees
- Bigger Plate: 1 side and 3 entrees
- Family Meal: 2 large sides and 3 large entrees
The choices for sides, entrees, and appetizers vary depending on the location.
What Makes a Panda Express Meal Healthy
To create our list of the healthiest Panda Express orders, we divided the menu into healthy entrees and healthy sides. This way, you can see the nutritional value of each item and build your desired meal from there.
There were a few things we kept in mind when making our selections for healthy options:
- Low sodium: Chinese food is notoriously high in sodium due to ingredients like soy sauce. Some items on the Panda Express menu, such as the Steamed Ginger Fish, can contain up to 1,990 mg of sodium. To ensure healthier options, we focused on items with less than 850 mg of sodium.
- Low fat: Panda Express menu items can be high in fat content because certain dishes are breaded and deep-fried, adding calories from oil. We prioritized unbreaded options to keep fat levels low, selecting dishes with less than 15 grams of fat.
- Low calories: Sauces and breading can also raise calories. By opting for menu items that include vegetables in addition to meat, we aimed to lower total calories for the same serving size while also providing more nutrients. We selected meals that are under 350 calories per serving.
Worst: Honey Walnut Shrimp
Nutrition (Per serving):
Calories: 360
Fat: 24 g (Saturated Fat: 3.5 g)
Sodium: 590 mg
Carbs: 27 g (Fiber: 1 g, Sugar: 8 g)
Protein: 11 g
The Honey Walnut Shrimp is one of Panda Express’s unhealthiest options, primarily due to its high fat content. With 24 grams of fat per serving, much of it comes from the breading and deep-frying process. This dish not only packs a lot of fat but also contains a significant amount of sodium and is fairly low in protein.
Worst: Chow Mein
Nutrition (Per serving):
Calories: 510
Fat: 20 g (Saturated Fat: 3.5 g)
Sodium: 860 mg
Carbs: 80 g (Fiber: 6 g, Sugar: 9 g)
Protein: 13 g
Chow Mein is one of the highest-sodium items on the Panda Express menu, with 860 milligrams per serving, which is 37% of the daily recommended limit. Additionally, with over 500 calories for a single side dish, pairing it with one or two entrees can easily push your meal to over 1,000 calories. Its high carbohydrate and fat content also contribute to its status as one of the unhealthiest choices.
Worst: Sweetfire Chicken Breast
Nutrition (Per serving):
Calories: 360
Fat: 15 g (Saturated Fat: 3 g)
Sodium: 370 mg
Carbs: 40 g (Fiber: 2 g, Sugar: 19 g)
Protein: 15 g
Although relatively low in calories compared to other items, the Sweetfire Chicken Breast is exceptionally high in added sugar. With 19 grams of sugar per serving, this dish accounts for 76% of the 25-gram recommended daily limit of added sugar set by the American Heart Association for women and 53% of the daily value of 36 grams for men. This high sugar content makes it one of the least healthy options on the menu.
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