🥡 Panda Express Nutrition Calculator

Panda Express Nutrition Facts: The Complete Guide 

You’ve pulled up to the Panda Express counter, menu board staring you down, and you’re wondering whether your go-to Orange Chicken is going to derail your goals—or whether you can make it work. Good news: with a little knowledge, you absolutely can.

Panda Express serves over 80 million customers a month across more than 2,300 locations. It’s one of America’s most popular fast-casual chains, and while it’s known for bold, satisfying flavors, it’s not always associated with nutritional transparency. That’s exactly what this guide aims to fix.

Below, you’ll find a full breakdown of Panda Express nutrition facts across all seven main menu categories—chicken entrees, beef entrees, shrimp, vegetarian options, sides, appetizers, and sauces. Whether you’re tracking macros, counting calories, managing sodium intake, or simply trying to make a smarter choice, this guide has everything you need.

Nutrition values referenced throughout this post are sourced from Panda Express’s published nutrition and allergen information. Note that minor variations may occur due to regional suppliers, seasonal ingredients, and hand-served portions.

The 7 Main Categories: What’s Actually on the Menu

Panda Express offers 40+ individual menu items across seven core categories. Here’s a structured look at each one.

1. Chicken Entrees

Chicken is the most popular protein at Panda Express, and for good reason—it spans a wide nutritional range, from lean grilled options to indulgent fried ones.

Calories per serving: 180–510 kcal | Protein: 13–36g | Fat: 9–24g | Carbs: 9–53g

Key items include:

• Orange Chicken (5.7–5.9 oz): ~380–510 cal, 14–26g protein, 43–53g carbs, 18–24g fat. The signature dish is delicious but calorie-dense, with notable sugar content from its sweet glaze.
• Kung Pao Chicken (6.2 oz): ~290–320 cal, 16–17g protein, 14–15g carbs, 19–21g fat. A mid-range option with peanuts; worth noting for those with nut allergies.
• Grilled Teriyaki Chicken (6 oz): ~275–300 cal, 33–36g protein, 8–14g carbs, 10–13g fat. The clear winner for high protein and lower calories.
• Black Pepper Chicken (6.1–6.3 oz): ~200–280 cal, 13–15g protein, 13–15g carbs, 10–19g fat. A solid mid-range choice.
• String Bean Chicken Breast (5.6 oz): ~160–210 cal, 12–15g protein, 12–13g carbs, 6–12g fat. One of the leanest options on the menu.
• Mushroom Chicken (5.7–5.9 oz): ~180–220 cal, 13–14g protein, 10g carbs, 9–14g fat.

2. Beef Entrees

Calories per serving: 150–480 kcal | Protein: 9–19g | Fat: 7–27g | Carbs: 10–46g

• Beijing Beef (5.6 oz): ~470–480 cal, 13–14g protein, 46g carbs, 26–27g fat. Rich, crispy, and noticeably higher in calories and sugar. Best enjoyed occasionally.
• Broccoli Beef (5.4 oz): ~120–150 cal, 9g protein, 13g carbs, 4–7g fat. One of the leanest options across the entire menu—low calorie, moderate sodium.
• Black Pepper Sirloin Steak (5.1 oz): ~210 cal, 19g protein, 13g carbs, 10g fat. A leaner beef option with a solid protein-to-calorie ratio.

3. Shrimp Entrees

Calories per serving: 190–430 kcal | Protein: 13–17g | Fat: 5–28g | Carbs: 19–35g

• Honey Walnut Shrimp (3.7–4.4 oz): ~360–430 cal, 13g protein, 28–35g fat. Contains tree nuts, shellfish, milk, and eggs—check allergens before ordering.
• Chili Crisp Shrimp (4 oz): ~210 cal, 13g protein, 19g carbs, 10g fat. A lighter shrimp option with a spicy kick.
• Wok-Fired Shrimp (6 oz): ~190 cal, 17g protein, 19g carbs, 5g fat. High in protein relative to calories—a strong pick for macro-conscious eaters.

4. Vegetarian Entrees

Calories per serving: 90–340 kcal | Protein: 5–12g | Fat: 3–24g | Carbs: 6–35g

• Super Greens (as an entree) (7 oz): ~90 cal, 6g protein, 10g carbs, 3g fat. Minimal calories, plant-forward, and surprisingly filling when paired with a protein entree.
• Eggplant Tofu (6.1 oz): ~310–340 cal, 7g protein, 23g carbs, 24g fat. Vegetarian but calorie-dense due to the cooking method. Contains soy.

Note: Panda Express uses shared cooking equipment across all items, meaning cross-contamination with meat is possible. The brand also states it does not have dedicated vegetarian dishes, despite some items containing no meat.

5. Sides

Sides make up a significant portion of your total calorie intake at Panda Express—often more than the entree itself.

Calories per serving: 130–620 kcal | Carbs: 14–118g | Protein: 9–15g

Super Greens is the obvious standout here. At just 130 calories with 9g of protein and only 14g of carbs, it’s one of the best low-calorie, nutrient-dense sides at any fast-casual restaurant. White Steamed Rice is a clean, no-fat option, though it’s high in simple carbohydrates. Fried Rice and Chow Mein both cross the 500-calorie mark, which adds up quickly when combined with two or three entrees.

6. Appetizers

Calories per serving: ~160–200 kcal

• Chicken Egg Roll (1 roll, ~2.75–3.3 oz): 160–200 cal, 6g protein, 20g carbs, 6–12g fat
• Cream Cheese Rangoon (3 pcs, 2.4 oz): ~190 cal, 5g protein, 24g carbs, 8g fat
• Vegetable Spring Roll (2 rolls, 3.4–3.5 oz): ~190–240 cal, 3–4g protein, 24–27g carbs, 8–14g fat
• Chicken Potsticker (3 pcs, 3.3 oz): ~160 cal, 6g protein, 20g carbs, 6g fat

Appetizers are a moderate-calorie add-on, but sodium can climb quickly here—especially with dipping sauces.

7. Sauces & Extras

Small packets, but they add up.

• Sweet & Sour Sauce (1.8 oz): 70 cal, 21g carbs, 20g sugar
• Teriyaki Sauce (1.8 oz): 70 cal, 16g carbs, 14g sugar, 380mg sodium
• Soy Sauce (1 packet): 5 cal, 375mg sodium
• Chili Sauce (1 packet): 10 cal, 125mg sodium
• Plum Sauce (1 packet): 15 cal, 55mg sodium
• Hot Mustard (1 packet): 10 cal

If you’re watching sodium or sugar, it’s worth requesting sauces on the side—or skipping them entirely.

Macronutrient Analysis: A Side-by-Side Look at Top Items

Here’s a quick-reference comparison of popular entrees, ranked by calorie count:

Grilled Teriyaki Chicken consistently delivers the best protein-to-calorie ratio on the menu. At roughly 275–300 calories with 33–36g of protein, it outperforms nearly every other entree for those prioritizing muscle support or satiety.

Healthier Picks: Low-Calorie Favorites

If you’re watching your intake, these items are consistently among the best choices at Panda Express:

For low calories:

• Super Greens (side or entree): 90–130 cal
• Broccoli Beef: ~150 cal
• String Bean Chicken Breast: 160–210 cal
• Wok-Fired Shrimp: ~190 cal

For high protein:

• Grilled Teriyaki Chicken: 33–36g protein per serving
• Teriyaki Chicken: ~41g protein per serving
• Black Pepper Sirloin Steak: ~19g protein per serving

Best bowl combination for calorie control:
Super Greens (side) + Grilled Teriyaki Chicken + skip the sauce = approximately 400–430 calories with 40+ grams of protein. That’s a genuinely solid fast-casual meal by any standard.

Indulgent Options: Orange Chicken and Beijing Beef, Unpacked

No guide to Panda Express nutrition would be complete without an honest look at the crowd favorites.

Orange Chicken is the chain’s bestselling dish—and its nutrition reflects why it tastes so good. At roughly 380–510 calories per serving (depending on source and serving size), it carries 18–24g of fat and 18–20g of sugar. It’s not a low-calorie option, but it does provide 14–26g of protein. Paired with Super Greens instead of Fried Rice, the total meal becomes more manageable.

Beijing Beef clocks in at ~470–480 calories per serving with 46g of carbs and 24–25g of sugar—the highest sugar content among beef entrees. Its calorie count combined with its fat content (26–27g) makes it one of the more indulgent items on the menu. That said, it delivers only about 13–14g of protein, so the calorie-to-protein ratio isn’t ideal for those prioritizing protein intake.

The occasional indulgence is fine, of course. What matters is how these items fit into your broader meal.

Vegetarian and Plant-Based Choices

Panda Express has limited dedicated plant-based options, but a few items stand out:

• Super Greens: A blend of broccoli, kale, and cabbage. At 90–130 calories with no cholesterol and minimal fat, it’s the most nutritionally balanced item on the menu.
• Eggplant Tofu: 310–340 calories with 7g of protein. Higher in fat due to the preparation method, but a meat-free option with some substance.
• Beyond Orange Chicken: 440 cal, 13g protein, 47g carbs, 22g fat. A plant-based alternative to the classic, though not significantly lighter in calories.
• Veggie Spring Rolls: 190–240 calories for two rolls, with no cholesterol.

As noted above, Panda Express uses shared equipment, so cross-contamination is possible. Those with strict dietary requirements should contact the chain directly.

Smart Ordering Tips: How to Build a Balanced Meal

1. Choose your side strategically. Super Greens instead of Fried Rice saves you roughly 490 calories and cuts carbs by over 85g. This single swap has the biggest impact on your total meal nutrition.

2. Prioritize grilled over fried. Grilled Teriyaki Chicken beats Orange Chicken by roughly 200 calories and delivers significantly more protein. The trade-off in flavor is real, but so are the results.

3. Watch your sauce portions. A single packet of Soy Sauce contains 375mg of sodium. Teriyaki Sauce adds another 380mg and 14g of sugar. Requesting sauce on the side gives you control over how much you actually use.

4. Use the Plate or Bowl structure wisely. A Bowl (1 side + 1 entree) can range from 280 to 1,130 calories. A Bigger Plate (1 side + 3 entrees) can reach 2,150 calories. The structure doesn’t determine your nutrition—your choices within it do.

5. Skip the appetizers if you’re watching calories. Cream Cheese Rangoon (3 pcs) adds ~190 calories and 8g of fat before your meal even starts. Save those calories for an entree you’ll actually enjoy.

6. Consider the Balanced Protein Plates. Panda Express offers pre-set plate options ranging from 460–875 calories, designed to balance protein and sides. These are worth exploring if you want a streamlined, health-forward order without overthinking every item.

Frequently Asked Questions

What is the lowest-calorie item at Panda Express?

The Super Greens entree comes in at just 90 calories per serving, making it the lightest item on the menu. Broccoli Beef at ~150 calories is the lowest-calorie protein entree.

What is the highest-protein item at Panda Express?

Teriyaki Chicken (not grilled) leads the menu at approximately 41g of protein per serving. Grilled Teriyaki Chicken is close behind at 33–36g, with fewer calories.

Is Panda Express good for weight loss?

It can be. The key is choosing lean proteins like Grilled Teriyaki Chicken or String Bean Chicken Breast, pairing them with Super Greens instead of rice or noodles, and being mindful of sauce additions. A well-constructed meal can fall well under 500 calories.

Is Panda Express high in sodium?

Some items are. Chow Mein contains around 980mg of sodium per serving, and Kung Pao Chicken can hit ~970mg. The recommended daily limit for most adults is 2,300mg, so a full Plate meal could consume a significant portion of that in a single sitting. Choosing lower-sodium items like Broccoli Beef (~520mg) or White Steamed Rice (0mg) helps manage overall intake.

Does Panda Express have gluten-free options?

Panda Express uses shared cooking equipment, and many items contain wheat and soy. White Steamed Rice and Super Greens are among the items with fewer allergens, but due to shared equipment, true gluten-free dining is difficult to guarantee. Always check the allergen information before ordering.

Enjoying Fast-Casual Chinese Food While Meeting Your Nutrition Goals

Panda Express isn’t a health food restaurant—but it doesn’t have to be an obstacle either. With over 40 menu items across seven categories, the range of nutritional profiles is genuinely wide. You can pull together a high-protein, low-calorie meal that rivals plenty of sit-down options, or you can treat yourself to Orange Chicken and Beijing Beef on a day when that’s exactly what you want.

The difference between a 400-calorie meal and a 1,400-calorie meal at Panda Express often comes down to two choices: what you pick as your side, and how much sauce you use. Now that you have the full picture, those choices are yours to make.

For the most up-to-date and location-specific nutrition values, use the Panda Express online nutrition calculator before placing your order.

Meta data

Meta title
Panda Express Nutrition Facts: Full Menu Guide

Meta description
Calories, protein, carbs, and fat for every Panda Express menu item. Find the healthiest options, highest-protein picks, and smart ordering tips in this complete guide.