Is Panda Express Healthy? A Comprehensive Nutritional Guide

Panda Express, a popular fast-casual restaurant chain specializing in American Chinese cuisine, offers a diverse menu that caters to various tastes and dietary preferences. However, when it comes to health and nutrition, it’s essential to examine the nutritional content of their offerings.

Quick Answer
Panda Express offers a wide range of menu items, with healthier options like Grilled Teriyaki Chicken and Super Greens. By customizing your meal, you can enjoy a balanced, nutritious dining experience without sacrificing flavor.

This guide delves into the nutritional aspects of Panda Express’s menu, providing detailed information to help you make informed choices.

The Panda Express Menu offers a wide variety of dishes, each with its own unique nutritional profile. The Interactive Nutrition Calculator could be a helpful tool for those looking to balance these nutrient-rich dishes with their daily calorie goals. Let’s break down the calories, protein, fat, and other key nutritional elements of some of their most popular menu items.

Orange Chicken

• Calories: Approximately 510 calories per serving (5.92 oz)
• Protein: 26g
• Fat: 24g
• Carbohydrates: 53g
• Sodium: 850mg
• Sugar: 20g

Orange Chicken is a signature dish at Panda Express, known for its crispy chicken pieces coated in a sweet and tangy orange sauce. While it’s a flavorful option, it’s also calorie-dense and high in sugar and sodium.

Chow Mein

• Calories: Approximately 600 calories per serving (9.4 oz)
• Protein: 15g
• Fat: 23g
• Carbohydrates: 94g
• Sodium: 1000mg

Chow Mein is a stir-fried noodle dish featuring wheat noodles, onions, celery, and cabbage. It’s a popular side dish that pairs well with various entrées. However, it’s high in calories and sodium, which should be considered when planning a balanced meal.

Grilled Teriyaki Chicken

• Calories: Approximately 300 calories per serving
• Protein: 36g
• Fat: 13g
• Carbohydrates: 8g
• Sodium: Not specified

Grilled Teriyaki Chicken offers a lean protein option with a moderate calorie count. It’s a healthier alternative to some of the fried entrées, providing a good amount of protein with fewer calories and fat.

For those seeking healthier choices, Panda Express offers several menu items that are lower in calories and higher in nutritional value. By opting for these dishes, you can create a well-rounded meal that supports your dietary goals without sacrificing flavor.

Super Greens

• Calories: 90 calories per serving
• Fat: 5g
• Carbohydrates: 12g
• Fiber: 5g
• Protein: 3g

Super Greens is a side dish comprising broccoli, kale, and cabbage, providing essential nutrients with minimal calories. This dish is rich in vitamins, minerals, and fiber, making it an excellent addition to any meal. It pairs well with higher-calorie entrées like Orange Chicken, providing a boost of antioxidants and fiber.

String Bean Chicken

• Calories: Approximately 410 calories per bowl
• Protein: 26g
• Fat: 18g
• Carbohydrates: 24g
• Sodium: 850mg

String Bean Chicken is another excellent choice for anyone seeking a lighter, more balanced meal. The dish combines lean chicken with nutritious string beans, providing a solid dose of protein and fiber. 

Broccoli Beef

• Calories: 150 calories per serving
• Protein: 11g
• Fat: 9g
• Carbohydrates: 8g
• Sodium: 430mg

For those looking for a lighter option, Broccoli Beef is an excellent choice. With only about 150 calories per serving, this dish offers tender beef slices paired with nutrient-rich broccoli. It’s lower in calories compared to other entrées, while still providing an ample amount of protein and fiber. The broccoli in this dish is also high in vitamin C, which supports immune function and collagen production. Pairing Broccoli Beef with Super Greens makes for a delicious, nutrient-packed meal.

Panda Express has significantly expanded its menu to cater to plant-based eaters, offering delicious vegetarian and vegan options that are both flavorful and satisfying. These dishes not only align with vegetarian and vegan dietary preferences but can also be made even more nutritious.

Eggplant Tofu: A Plant-Based Delight

The Eggplant Tofu entrée is a fantastic choice for vegetarians and vegans alike. Featuring tender tofu paired with eggplant in a savory sauce, this dish offers a satisfying combination of textures and flavors. The tofu provides a solid source of plant-based protein, while the eggplant adds fiber and antioxidants.

Adding avocado to the Eggplant Tofu dish introduces healthy fats that complement the dish’s existing richness. Avocado not only enhances the creamy texture but also provides additional fiber, which supports digestion. 

Vegetable Spring Rolls: A Vegan Snack

Panda Express’s Vegetable Spring Rolls are another excellent option for vegetarians and vegans. These crispy rolls are filled with a variety of vegetables like cabbage, carrots, and mushrooms, providing a light yet satisfying appetizer or side. While the Vegetable Spring Rolls are already light and packed with flavor, adding a low caloric cocktail can elevate the meal. With minimal calories, these spring rolls are perfect for those looking to enjoy a plant-based snack without overloading on calories. 

Chow Mein: A Vegan-Friendly Stir-Fry

Traditionally, Chow Mein was made with chicken broth, but Panda Express has made efforts to cater to plant-based diets by preparing it without any animal products. The dish features stir-fried noodles, cabbage, and onions, making it a hearty yet relatively low-calorie option for vegans and vegetarians.

One of the great things about Panda Express is that you can customize your meal to suit your dietary preferences. Here are a few tips for making healthier choices:

Choose Lean Protein: Opt for grilled protein options like Grilled Teriyaki Chicken or String Bean Chicken instead of fried choices like Orange Chicken.

Add More Vegetables: Request extra vegetables, such as Super Greens or Broccoli Beef, to increase the fiber content of your meal without adding extra calories.

Control Portions: Panda Express offers both bowl and plate options. Choose the bowl to keep your meal portion smaller, or share a plate with a friend to reduce calorie intake.

Skip Sugary Sides: Avoid high-sugar options like fortune cookies or sweetened sauces. Instead, pair your entrée with a side of vegetables to keep your meal balanced and nutrient-rich.

Final Thoughts 

Panda Express offers a wide variety of menu items, many of which can be enjoyed as part of a healthy, balanced diet. By making informed choices and customizing your meal, you can reduce calories, increase nutrient intake, and avoid excess sugar, sodium, and unhealthy fats.

The key is moderation and balance. If you’re in the mood for a treat, it’s perfectly fine to indulge in a flavorful dish like Orange Chicken every once in a while. However, if you’re aiming for a healthier option, opt for dishes like Grilled Teriyaki Chicken, Broccoli Beef, or Super Greens. By carefully selecting your entrées, sides, and customizations, you can enjoy a delicious meal at Panda Express while still staying on track with your health goals.