Panda Express Nutrition Calculator
Build your perfect bowl and track calories, protein, carbs, and fat. Make informed choices and stay on track with your health goals.
📊 Calorie & Macro Breakdown
Whether you’re counting calories, tracking macros for fitness goals, or simply trying to make healthier choices, knowing the nutrition facts for your Panda Express order is essential. With over 2,000 locations nationwide, Panda Express is America’s favorite quick-service Chinese restaurant — but not all menu items are created equal.
This comprehensive guide covers everything: complete nutrition database for all entrees and sides, best low-calorie options, high-protein picks, tips for weight loss, and how to build the perfect bowl for your health goals.
Complete Panda Express Nutrition Database
Sides / Bases (Per Serving)
| Item | Calories | Protein | Carbs | Fat | Fiber | Sugar |
|---|---|---|---|---|---|---|
| Super Greens | 90 | 3g | 7g | 5g | 3g | 2g |
| White Steamed Rice | 380 | 7g | 82g | 0g | 1g | 0g |
| Brown Steamed Rice | 420 | 8g人类的:89g | 3.5g | 4g | 0g | |
| Chow Mein | 510 | 13g人类的:76g | 19g | 4g | 10g | |
| Fried Rice | 520 | 13g | 74g | 18g | 2g | 2g |
Entrees (Per Serving)
| Item | Calories | Protein | Carbs | Fat | Fiber | Sugar |
|---|---|---|---|---|---|---|
| Grilled Teriyaki Chicken | 300 | 36g | 10g人类的:12g | 0g | 9g | |
| String Bean Chicken Breast | 190 | 13g人类的:9g | 11g | 2g | 5g | |
| Mushroom Chicken | 220 | 15g | 11g | 12g | 1g | 4g |
| Kung Pao Chicken人类的:290 | 15g人类的:15g | 18g | 2g | 7g | ||
| Black Pepper Chicken人类的:280 | 18g人类的:12g | 18g | 1g | 5g | ||
| Broccoli Beef人类的:150 | 9g人类的:9g人类的:9g | 1g | 4g | |||
| Orange Chicken | 490 | 22g | 44g | 25g | 1g | 19g |
| Honey Walnut Shrimp | 580 | 13g | 41g | 40g | 2g | 20g |
| Eggplant Tofu | 330 | 6g | 18g人类的:25g | 5g | 10g | |
| Beyond Original Orange Chicken | 430 | 16g | 48g | 20g | 2g | 16g |
Best Healthy Choices at Panda Express
Highest Protein Options
Grilled Teriyaki Chicken (36g protein), String Bean Chicken (13g), Mushroom Chicken (15g). Build a bowl with double Grilled Chicken for 72g protein under 700 calories.
Lowest Calorie Options
Broccoli Beef (150 cal), String Bean Chicken (190 cal), Mushroom Chicken (220 cal). Pair with Super Greens (90 cal) for a meal under 300 calories.
Best for Weight Loss
Grilled Chicken + Super Greens Bowl = 390 calories, 39g protein. Add String Bean Chicken for 580 calories, 52g protein — perfect for fat loss.
Vegetarian Options
Eggplant Tofu (330 cal, 6g protein, 5g fiber), Super Greens side. Ask for steamed vegetables for additional low-cal options.
Sample Meal Combinations & Nutrition
📊 Calorie Comparison: Popular Meals
10 Tips for Healthy Eating at Panda Express
1. Choose Super Greens as Your Side
At only 90 calories vs 380-520 for rice/noodles, Super Greens save you 300+ calories instantly. Plus, you get 3g fiber and essential vitamins.
2. Pick Grilled Over Fried
Grilled Teriyaki Chicken has 300 calories and 36g protein. Orange Chicken has 490 calories and 22g protein — nearly 200 calorie difference!
3. Order a Bowl Instead of a Plate
A Bowl (1 side + 1 entree) is naturally portion-controlled. A Plate (1 side + 2 entrees) doubles your calories.
4. Ask for Light Sauce
Most sauces are sugar and oil-based. Requesting “light sauce” reduces calories by 50-100 per serving.
5. Skip the Soda
A large soda adds 300-400 empty calories. Choose water, unsweetened tea, or diet options.
6. Share a Plate
Panda Express portions are generous. Split a Plate with a friend to cut calories in half.
7. Double Up on Vegetables
Order Super Greens as your side AND add String Bean Chicken. You’ll get fiber and volume for few calories.
8. If You Eat Rice, Choose Brown
Brown rice has more fiber and nutrients than white rice, keeping you fuller longer.
9. Watch Your Portions
A standard entree serving is 5-6 oz. If eating with family, measure portions to avoid overeating.
10. Use This Calculator Before Ordering
Plan your meal ahead of time. This calculator shows exactly what you’re getting before you order.
Frequently Asked Questions About Panda Express Nutrition
Final Thoughts: Eat Smart, Stay on Track
Panda Express doesn’t have to derail your health goals. With the right choices — Super Greens, Grilled Chicken, String Bean Chicken — you can enjoy a delicious, satisfying meal for under 400 calories with over 30g of protein. The difference between a healthy bowl and a calorie bomb is simply knowing what to order.
Use this Panda Express nutrition calculator before every visit. Plan your meal, track your macros, and make informed decisions. Your health goals don’t require giving up food you love — just understanding what you’re eating. Bookmark this tool, share it with friends, and eat smarter starting today.
For more smart tools that help you track nutrition, reach fitness goals, and live healthier, explore Smart Life Calculators — your partner in wellness.