Panda Express is a favorite fast-food destination for many craving delicious American-Chinese cuisine. From its iconic Orange Chicken to flavorful fried rice, the menu is brimming with tempting options.
However, if you’re watching your diet or simply curious about what you’re consuming, it’s essential to understand the nutritional content of these dishes. This guide dives into the nutrition facts of popular items at Panda Express and offers tips for making healthier choices.
Top Panda Express Menu Items and Their Nutrition
| Menu Item | Serving Size (oz) | Calories | Calories from Fat | Total Fat (g) | Saturated Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Total Carbs (g) | Dietary Fiber (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| RICE & NOODLES | ||||||||||||
| Chow Mein | 9.4 | 500 | 210 | 23 | 4 | 0 | 0 | 980 | 61 | 4 | 5 | 18 |
| Fried Rice | 9.3 | 530 | 140 | 16 | 3 | 0 | 150 | 820 | 82 | 1 | 3 | 12 |
| Steamed Rice | 8.1 | 380 | 0 | 0 | 0 | 0 | 0 | 0 | 86 | 0 | 0 | 7 |
| VEGGIES | ||||||||||||
| Eggplant & Tofu | 6.1 | 310 | 220 | 24 | 3.5 | 0 | 0 | 570 | 20 | 3 | 13 | 7 |
| Mixed Veggies (Side) | 8.6 | 70 | 5 | 0.5 | 0 | 0 | 0 | 530 | 13 | 5 | 4 | 4 |
| Mixed Veggies (Entree) | 4.3 | 35 | 0 | 0 | 0 | 0 | 0 | 260 | 7 | 3 | 2 | 2 |
| CHICKEN | ||||||||||||
| Black Pepper Chicken | 6.1 | 250 | 130 | 14 | 3 | 0 | 120 | 930 | 12 | 2 | 5 | 19 |
| Kung Pao Chicken | 5.8 | 280 | 160 | 18 | 3.5 | 0 | 105 | 800 | 12 | 2 | 4 | 18 |
| Mandarin Chicken | 5.8 | 310 | 150 | 16 | 4 | 0 | 115 | 740 | 8 | 0 | 8 | 34 |
Tips for Healthier Choices at Panda Express
- Choose Entrees with Vegetables
Options like String Bean Chicken Breast and Broccoli Beef are lower in calories and incorporate veggies, offering a balanced meal. - Opt for Steamed Rice Over Fried Rice
Steamed white or brown rice has significantly fewer calories and fat compared to fried rice. - Go for Smaller Portions
When in doubt, order a bowl instead of a plate. Pair your entrée with a side of mixed veggies for a lighter option. - Skip the Sauces
Many Panda Express dishes are high in sugar and sodium due to the sauces. Consider asking for sauce on the side or opting for items like Grilled Teriyaki Chicken, which comes with less sauce.
Explore Detailed Nutrition Facts
To make informed choices, try the Panda Express Nutrition Calculator. This handy tool allows you to customize your order and see the exact nutritional breakdown, helping you enjoy your meal without overindulging.
Final Thoughts
Panda Express offers a wide variety of dishes to suit different tastes, but not all are created equal when it comes to nutrition. By being mindful of your choices and using tools like the Panda Express Nutrition Calculator, you can savor your favorites while staying on track with your dietary goals.
