Panda Express is one of the most popular fast-food chains that offer Chinese cuisine. The restaurant has a wide range of dishes on its menu, and while some are delicious, others can be quite disappointing.
If you’re planning to visit Panda Express soon, here are the worst and best items that you should consider trying.
On the negative side, the Orange Chicken at Panda Express is among the worst items on their menu. This dish contains more than 1,000 calories per serving and is loaded with sugar and unhealthy fats.
Another item that might disappoint you is the Beijing Beef. Although it’s a popular item on their menu, this dish also contains high levels of salt and unhealthy fats.
Is panda express healthy
However, there are several dishes at Panda Express that are worth trying.
The Worst Menu Items at Panda Express
1. The Original Orange Chicken
PER SERVING: 90 calories, 3 g fat (0 g saturated fat, 0 g trans fat), 260 mg sodium, 10 g carbs (5 g fiber, 4 g sugar), 6 g protein
“At first glance, this dish looks relatively low in calories. But when you dig into the sugar, sodium, and saturated fat content, red flags start popping up,” says Best.
Plus, it has 5 grams of saturated fat, which is unusual for a lean meat like chicken, as opposed to beef or pork. And fancy a side of sugar with your chicken? That’s what you’re getting here—19 grams of sugar from that sweet sauce that covers it.
2. Vegetable Spring Roll
PER SERVING: 190 calories, 8 g fat (1.5 g saturated fat, 0 g trans fat), 520 mg sodium, 27 g carbs (2 g fiber, 3 g sugar), 3 g protein
Here’s a shocker: the Vegetable Spring Rolls and the Chicken Egg Rolls are nearly the same in every aspect, but you’d think the veggie ones were healthier simply because they’re, well, filled with veggies.
“There is only a 10-calorie difference between the two and a 0.5 mg saturated fat difference,” says Best. “The vegetable spring roll has more carbs and sodium than the option that is assumed to be less healthy,” she explains. You’re better off with the Chicken Egg Rolls, or no egg rolls at all.
3. Black Pepper Chicken
PER SERVING: 280 calories, 19 g fat (3.5 g saturated fat, 0 g trans fat, 55 mg cholesterol), 1130 mg sodium, 15 g carbs (1 g fiber, 7 g sugar), 13 g protein
Black pepper chicken is often given a health halo as a leaner protein with a natural kick of spice. Yet, this chicken dish isn’t simple or nutritious. “It has the highest sodium content on the whole menu,” says Blumhorst. It’ll leave you feeling bloated, lethargic, and thirsty, where you may find yourself nibbling on another snack shortly after out of confusion from dehydration. Shocked? I am.
4. Fried Rice
PER SERVING: 520 calories, 16 g fat (3 g saturated fat, 0 g trans fat, 120mg cholesterol), 850 mg sodium, 85 g carbs (1 g fiber, 3 g sugar), 11 g protein
Although tasty, there is sadly no nutritional value in a side of fried rice from Panda Express. Or really most restaurants, unless you make a clean recipe of your own at home. “It is high in calories compared to other side items as well as sodium and cholesterol,” says Blumhorst. Go with white rice or, better yet, swap for a veggie side instead.
5. Chow Mein
PER SERVING: 510 calories, 20 g fat (3.5 g saturated fat, 0 g trans fat, 0mg cholesterol), 860 mg sodium, 80 g carbs (6 g fiber, 9 g sugar), 13 grams protein
While it is slightly better than the fried rice, it’s still not a healthy side by any means. It has a tad more protein and fiber, as well as fewer grams of both carbs and sodium than the fried rice, but the difference is pretty negligible when it comes down to it.
The Best Menu Items at Panda Express
1. Steamed Rice
PER SERVING: 380 calories, 0 g fat (0 g saturated fat, 0 g trans fat), 0 mg sodium, 87 g carbs (0 g fiber, 0 g sugar), 0 grams protein
“Rice gets a bad reputation by being lumped in with carbs, but it is important to understand that quality matters and the range of carb quality is vast,” says Trista Best, RD.
Although not brown, white rice is better than fried rice. “The nutritional issues arise when it is cooked in oil and topped with sugar and fat-loaded sauces. But the steamed rice at Panda Express is simply cooked in water without any additives,” she says. If you need a carby side, this is the one to choose.
2. Supergreens
PER SERVING: 90 calories, 3 g fat (0 g saturated fat, 0 g trans fat), 260 mg sodium, 10 g carbs (5 g fiber, 4 g sugar), 6 g protein
This veggie side at Panda Express is a nice option that has balanced macronutrients, as it provides a good ratio of protein, fat, and carbs, which is surprising for a vegetable-based side, says Best.
Why? It features broccoli, cabbage, and kale, all of which are pretty high in protein, fiber, calcium, and iron. Plus, the sodium content is low. Just don’t douse it in sauce!
3. Broccoli Beef
PER SERVING: 150 calories, 7 g fat (1.5 g saturated fat, 0 gtrans fat, 12mg cholesterol), 520 mg sodium, 13 g carbs (2 g fiber, 7 g sugar), 9 g protein
While this main dish isn’t the epitome of a healthy meal, it is actually one of the best options at Panda Express. You’ll get a good amount of protein from the beef, as well as fiber and iron from the broccoli, which will fill you up for longer. “It’s lower in calories, sodium, fat, and cholesterol compared to other mains,” says dietitian Katie Blumhorst, RD.
4. Honey Walnut Shrimp
PER SERVING: 360 calories, 23 g fat (3.5 g saturated fat, 0 g trans fat, 100 mg cholesterol), 440 mg sodium, 35 g carbs (2 g fiber, 9 g sugar), 13 g protein
While this meal isn’t totally clean, with “honey” in the name to signify its sugar content, it is relatively low in sodium, in comparison to other items on the menu. It offers 13 grams of satiating protein, so it’s one of the winners here.
Plus it contains unsaturated fats, explains Blumhorst, which protect your heart against various issues, like heart disease and stroke.
5. String Bean Chicken Breast
PER SERVING: 190 calories, 9 g fat (2 g saturated fat, 0 g trans fat, 34 mg cholesterol), 590 mg sodium, 13 g carbs (4 g fiber, 4 g sugar), 14 g protein
“There isn’t too much sodium here compared to other menu items, and it’s low in cholesterol,” says Blumhorst, which means this dish is more heart-friendly.
The string beans add fiber, vitamins, and minerals, while keeping the carb count down. In fact, this dish is pretty low carb, with 9 grams of net carbs per serving.
Frequently Asked Questions
- What are the healthiest options at Panda Express?
- Look for items like Grilled Teriyaki Chicken, String Bean Chicken Breast, and the Super Greens side for lower-calorie, protein-rich, and vegetable-based choices.
- Which dishes should I avoid for a healthier meal?
- Skip high-calorie options like Orange Chicken, Beijing Beef, and sweet, fried items, as they often contain more sugar, unhealthy fats, and calories.
Are there low-carb options on the Panda Express menu?
- Opt for the Broccoli Beef or Mushroom Chicken for lower-carb alternatives without sacrificing flavor.
What are the best vegetarian choices at Panda Express?
- Vegetable Spring Rolls, Super Greens, and Eggplant Tofu are excellent vegetarian options with a variety of flavors and textures.
How can I make my meal lower in sodium?
- Choose dishes like String Bean Chicken Breast or Broccoli Beef and avoid items with heavy sauces, as they often contribute to higher sodium levels.
Are there gluten-free options at Panda Express?
- Stick to items like the Grilled Teriyaki Chicken, Super Greens, and White Steamed Rice for gluten-free choices.
Which menu items are high in sugar?
- Watch out for sweet and saucy dishes like Orange Chicken or SweetFire Chicken Breast, as they tend to be higher in added sugars.
Can I customize my order for a healthier meal?
- Yes, you can customize by asking for steamed vegetables, opting for grilled protein options, and choosing sauces on the side to control portion sizes and reduce calorie intake.
panda express menu
Panda Express is a popular American fast-food restaurant chain known for its Chinese-inspired cuisine. The menu at Panda Express offers a variety of flavorful dishes that cater to a wide range of tastes and preferences. Here are some of the items you can find on the Panda Express menu:
- Orange Chicken: This signature dish features crispy chicken coated in a tangy and sweet orange-flavored sauce.
- Beijing Beef: Tender strips of beef stir-fried with bell peppers and onions in a savory and slightly sweet sauce.
- Kung Pao Chicken: A classic Chinese dish with diced chicken, peanuts, vegetables, and a spicy Kung Pao sauce.
- Honey Walnut Shrimp: Succulent shrimp that’s crispy on the outside and coated with a creamy honey glaze, topped with candied walnuts.
- Mushroom Chicken: Sliced chicken breast stir-fried with mushrooms, zucchini, and onions in a light ginger soy sauce.
- Broccoli Beef: Tender beef slices cooked with fresh broccoli florets in a flavorful brown sauce.
- SweetFire Chicken Breast: Crispy chicken breast tossed in a tangy and spicy sauce with bell peppers, onions, and pineapple.
- Chow Mein: Stir-fried noodles with cabbage, celery, onions, and bean sprouts, seasoned with a savory sauce.
- Fried Rice: Classic Chinese-style fried rice with a combination of rice, peas, carrots, onions, and scrambled eggs.
- Mixed Veggies: A medley of steamed or stir-fried vegetables, including broccoli, carrots, snow peas, and zucchini.
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These are just a few examples of the delicious dishes you can enjoy at Panda Express. The menu also includes appetizers, sides, and various combinations that allow you to customize your meal according to your preferences. Additionally, Panda Express often introduces limited-time specials and seasonal items to keep their menu fresh and exciting.
So, whether you’re craving bold flavors, tender meats, or a satisfying vegetarian option, Panda Express has something for everyone. Visit your nearest Panda Express location or order online to experience their flavorful and convenient Chinese-inspired cuisine.