Panda Express Nutrition

Panda Express Nutrition Calculator

Nutrition Calculator

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Complete nutrition details for every menu item

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Panda Express Nutrition Facts: Calories, Macros & Complete Menu Guide

Use this free Panda Express Nutrition Calculator to instantly check calories, fat, carbs, protein, and sodium for every menu item — plus allergen details, all in one place.

All nutrition data is sourced directly from the official Panda Express website and verified against publicly available USDA nutritional references. Our calculator is updated regularly to reflect the latest menu changes, so you always get accurate, trustworthy information to make confident dining decisions.

How to Use the Panda Express Nutrition Calculator

The calculator opens on the 📊 Full Nutrition tab by default — here you can browse complete nutrition details for every menu item
To start calculating your meal, tap the 🧮 Calculator tab at the top
Use the category pills (Sides, Chicken, Beef, Seafood etc.) to browse by food type, or type any item name in the Search bar
Each item card shows the item name, calories, ounces, and key macros — Fat, Carbs, Protein, and Sodium
Tap any item to select it — a red checkmark will appear on the left side
A sticky bar will appear at the bottom of your screen showing your running total of calories, fat, carbs, protein, and sodium
Go to the 🧮 Calculator tab, browse by category or search for any item, then tap to add it to your meal. Your total calories, fat, carbs, protein, and sodium update instantly in the sticky bar at the bottom — tap it to jump to the 🍱 Meal Planner for a full breakdown.

How to Read the Allergen Info

Tap the ⚠️ Allergens tab at the top
You will see two quick toggle buttons:
- ⚠️ All Allergens — instantly selects all 9 allergens
- ✅ No Allergens — clears all allergen filters to show all items
Below that are 9 individual allergen filter pills — Wheat, Soy, Tree Nuts, Fish, Peanuts, Shellfish, Eggs, Milk, Sesame
Tap any allergen pill to hide all items that contain that allergen — only safe items will remain visible
The allergen table shows each menu item with 9 columns:
- A red circle with a checkmark 🔴 means the item contains that allergen
- A small gray dot ⚫ means the item does not contain that allergen
Each section is labeled — for example “Panda Express Chicken Allergen Info”, “Panda Express Sides Allergen Info” etc.
Use the Search bar to find any specific item quickly
You can also combine allergen filters + nutrition filters at the same time — for example, find all peanut-free items that are also low in calories
Swipe left or right on the table to see all allergen columns on mobile

Panda Express Nutrition PDF — Free Download

Download our free Nutrition PDF to get complete nutrition and allergen information for every menu item — all in one easy-to-read document you can save, print, or share anytime.

What Is Included in the Panda Express Nutrition PDF?

The PDF covers every Panda Express menu item across all categories including Sides, Chicken, Beef, Seafood, Appetizers, Soups, Beverages and more.

Each item includes:

Serving Size, Calories, Calories from Fat, Total Fat, Saturated Fat, Trans Fat, Cholesterol, Sodium, Total Carbs, Fiber, Sugars, Protein

Full allergen information — Wheat, Soy, Tree Nuts, Fish, Peanuts, Shellfish, Eggs, Milk, Sesame

Download the Complete Nutrition PDF

Scroll down on this page to the Panda Express Nutrition PDF section
Click the Download PDF button
The full Panda Express Nutrition and Allergen PDF will download instantly
This PDF includes every menu item with complete nutrition facts — Serving Size, Calories, Cal Fat, Total Fat, Saturated Fat, Trans Fat, Cholesterol, Sodium, Total Carb, Fiber, Sugars, Protein — plus all allergen information in one easy-to-read document

Panda Express Meal Size Guide: Bowl, Plate & Bigger Plate

Panda Express offers three main meal sizes — the Bowl, Plate, and Bigger Plate — each designed to match different appetites and calorie needs. A Panda Express Bowl includes 1 side and 1 entrée, the Plate comes with 1 side and 2 entrées, and the Bigger Plate offers 1 side and 3 entrées. Since every combination changes your calorie, protein, and sodium totals, using our nutrition calculator above is the easiest way to see exact nutrition facts for any Orange Chicken Bowl, Teriyaki Chicken Bowl, or custom meal you build.

Here’s a quick look at the calorie ranges for each meal size:

Bowl calories: 600–900 calories (e.g., Orange Chicken Bowl with Chow Mein ≈ 900 cal)

Plate calories: 900–1,400 calories (doubles the entrée portion)

Bigger Plate calories: 1,200–1,800+ calories (three entrées included)

For precise numbers on your specific Panda Express Bowl, Plate, or Bigger Plate, use the calculator above — no guesswork, just accurate nutrition facts before you order.

Panda Express Family Meal Calories

The Panda Express Family Meal (also called the Family Feast) is designed to feed 4–5 people and includes 3 large entrées and 2 large sides — making it one of the most popular sharing options on the menu. But when it comes to total calories, the numbers can be surprising. A full family meal typically packs 4,800 to 6,500+ calories depending on your choices, which works out to roughly 1,000–1,500 calories per serving when split among 4 people. If you pick heavier items like Orange Chicken, Beijing Beef, and Fried Rice together, the calorie count climbs fast — so understanding the family meal calorie breakdown before ordering helps you make smarter choices for your group.

Here’s how the calories typically add up for a standard Panda Express Family Feast:

3 Large Entrées: ~2,400–4,000 calories (Orange Chicken large ≈ 1,960 cal alone)
2 Large Sides: ~1,400–2,200 calories (Fried Rice + Chow Mein large ≈ 2,040 cal)
Per Person (4 servings): ~1,200–1,600 calories
Per Person (5 servings): ~960–1,300 calories

So, is the family meal worth it? Value-wise yes, but nutrition-wise it’s a high calorie fast food meal — especially if paired with fried entrées and rice-heavy sides. To lighten it up, swap one side for Super Greens and choose Grilled Teriyaki Chicken or String Bean Chicken Breast as one entrée. For exact numbers based on your specific family meal combination, use our Panda Express nutrition calculator above to see total calories, per-serving breakdown, and macros before you order.

Panda Express Protein Plate — Calories & Macros

Panda Express offers curated Balanced Protein Plates designed in partnership with registered dietitian Kylie Sakaida — perfect for anyone chasing higher protein intake without sacrificing flavor. These pre-set plates focus on balancing protein, fiber, and macros, with options ranging from 38g to 76g of protein per plate. Whether you’re building muscle, managing a high-protein diet, or just want a well-rounded meal, there’s a plate built for your goals. Here’s the calorie and macro breakdown for each option:

Double Protein Plate: ~750 cal | 76g protein | 25g fat — Double Grilled Teriyaki Chicken + White Steamed Rice + Super Greens (highest protein option)
Harmonious Macros Plate: ~555 cal | 57g protein | 15g fat — Grilled Teriyaki Chicken + Broccoli Beef + Super Greens
Bold and Flavorful Plate: Kung Pao Chicken + Black Pepper Sirloin Steak + Super Greens (high protein + bold flavor)
Power Packed Plate: 43g protein — Black Pepper Sirloin Steak + Broccoli Beef + Super Greens (B-vitamin rich)
Protein and Fiber Plate: 38g protein | 14g fiber — String Bean Chicken Breast + Kung Pao Chicken + Super Greens (highest fiber)

Prefer to build your own high-protein plate? Top picks include Grilled Teriyaki Chicken (275 cal, 33g protein), Black Pepper Sirloin Steak (~180–210 cal, 19g protein), Broccoli Beef (150 cal, 9g protein), and Super Greens side (90–130 cal, 5–6g protein). For exact macros on your custom or curated plate, use the Panda Express nutrition calculator above to see calories, protein, carbs, and fat before you order.

Most Popular Panda Express Items — Quick Nutrition Overview

Quick nutrition overview of the most popular Panda Express items — Orange Chicken, Kung Pao Chicken, Chow Mein, Fried Rice, and Grilled Teriyaki Chicken — with calories, macros, and health insights at a glance.

Orange Chicken Nutrition Facts

Orange Chicken is the #1 most ordered item at Panda Express — and the most searched for nutrition info, thanks to its crispy, sweet-tangy glaze that comes with a hefty calorie price tag. One standard Panda Express Orange Chicken entrée (5.7 oz) packs 490 calories, making it one of the higher-calorie picks on the menu.

Orange Chicken nutrition facts (per 5.7 oz serving):

Calories: 490 cal
Total Fat: 23g
Carbs: 51g | Sugar: 19g
Protein: 25g
Sodium: 820mg

Is Orange Chicken healthy or fattening? Honestly, it’s not a low-carb or diet-friendly choice — the crispy batter and sweet glaze push up sugar, sodium, and calories, which makes it fattening when eaten often and bad for you if you’re tracking blood sugar or trying to lose weight. The fix? Pair it with Super Greens instead of Fried Rice to save 300+ calories, or use the Panda Express nutrition calculator above to build a balanced Bowl or Plate.

Kung Pao Chicken Nutrition Facts

Kung Pao Chicken is Panda Express’s spicy, veggie-packed stir-fry with chicken, peanuts, bell peppers, and zucchini in a bold chili sauce. At just 290 calories per entrée (5.8 oz), it’s one of the lighter picks on the menu — much easier on calories and carbs than Orange Chicken.

Kung Pao Chicken nutrition facts (per 5.8 oz serving):

Calories: 290 cal
Total Fat: 19g | Saturated Fat: 3.5g
Carbs: 14g | Sugar: 6g
Protein: 16g
Sodium: 970mg

Is Kung Pao Chicken healthy or fattening? It’s relatively healthy — low in carbs and sugar, decent in protein, and not fattening on its own. The main concern is high sodium (970mg), which makes it bad for you if you have high blood pressure. Pair it with Super Greens instead of Fried Rice, or use the Panda Express nutrition calculator above for exact Bowl or Plate numbers.

Chow Mein vs Fried Rice — Which Is Healthier?

Chow Mein and Fried Rice are Panda Express’s two most popular sides — and both are high-calorie, high-carb picks. Calorie-wise they’re almost identical, but the real differences show up in fat, fiber, and vegetable content.

Chow Mein vs Fried Rice nutrition facts (per side serving):

Nutrient	Chow Mein	Fried Rice
Calories	510 cal	520 cal
Total Fat	20g	16g
Carbs	80g	85g
Sugar	9g	3g
Protein	13g	11g
Sodium	860mg	850mg
Fiber	4g	2g

So, which is healthier? Chow Mein wins — more fiber, more vegetables, and slightly more protein. Neither is low in carbs or diet-friendly, and both are fattening when eaten regularly. The high sodium is also bad for you if you have blood pressure concerns. For a genuinely healthy side, skip both and choose Super Greens (130 cal) or try the Panda Express nutrition calculator above to build a smarter Bowl or Plate.

Grilled Teriyaki Chicken Nutrition Facts

Grilled Teriyaki Chicken is the healthiest entrée at Panda Express — grilled chicken thigh served with teriyaki sauce. At just 300 calories with 36g of protein and only 8g carbs, it’s the top pick for high-protein, low-carb, and keto-friendly eaters.

Grilled Teriyaki Chicken nutrition facts (per 6 oz serving):

Calories: 300 cal
Total Fat: 13g | Saturated Fat: 3g
Carbs: 8g | Net Carbs: 7.9g | Sugar: 7g
Protein: 36g
Sodium: 530mg

Is Grilled Teriyaki Chicken healthy or fattening? It’s one of the healthiest, lowest-carb options on the menu — not fattening, not bad for you, and high in protein. Order sauce on the side to cut sugar further, or pair it with Super Greens for a clean keto-friendly meal. Use the Panda Express nutrition calculator above to build your perfect Bowl or Plate.

Healthiest Panda Express Menu Items: Low Calorie, High Protein & Keto-Friendly Picks

Looking for the healthiest Panda Express menu items that fit your diet goals? Whether you want low calorie meals under 300 calories, high protein dishes for muscle building, or keto-friendly options with no rice or noodles, Panda Express has smarter picks than you’d expect from Chinese fast food. Here’s a side-by-side comparison of the best healthy options at Panda Express:

Healthiest Panda Express items — nutrition comparison:

Item	Calories	Protein	Carbs	Sodium
Super Greens (side)	90	6g	13g	135mg
String Bean Chicken Breast	190	14g	13g	560mg
Broccoli Beef	150	9g	12g	520mg
Broccoli Chicken	180	13g	10g	630mg
Mushroom Chicken	220	14g	9g	800mg
Black Pepper Chicken	280	19g	13g	1,130mg
Grilled Teriyaki Chicken	300	36g	8g	530mg
Kung Pao Chicken	290	16g	14g	970mg

Best picks by category:

🥗 Best low calorie meal: Super Greens (90 cal) + String Bean Chicken Breast (190 cal) — under 300 calories total
💪 Best high protein dish: Grilled Teriyaki Chicken with 36g protein — the top lean protein at Panda Express
🥑 Best keto-friendly option: Grilled Teriyaki Chicken + Super Greens — just 8g carbs, no rice no noodles
🧂 Best low sodium pick: Super Greens (135mg) + Broccoli Beef (520mg) combo
🏆 Best overall healthy choice: Grilled Teriyaki Chicken with Super Greens — low calorie, high protein, low carb, and diet-friendly

Want exact numbers for your custom healthy meal? Use the Panda Express nutrition calculator above to build your Bowl or Plate and see full macros instantly.

Smart Ordering Tips for a Healthier Panda Express Meal

Small changes can save hundreds of calories. Here are the smartest healthy ordering tips at Panda Express to cut calories, sodium, and sugar without losing flavor.

How to Build a Balanced Panda Express Meal

Build a balanced Panda Express meal with 1 grilled protein + Super Greens + ½ portion of white rice — this protein-veggies-carbs combo stays under 500 calories and keeps your plate diet-friendly.

Customization Tips to Lower Calories & Sodium

Customize your Panda Express order smartly: ask for sauce on the side, request no added sauce, choose steamed over fried, and swap Fried Rice for half rice + half Super Greens to cut calories and sodium by 30–40%.

What to Avoid Ordering at Panda Express

Avoid Beijing Beef, Honey Walnut Shrimp, and Orange Chicken paired with Chow Mein or Fried Rice — these fried items with sugary sauces are the worst high-calorie, high-sodium picks on the menu.

Panda Express for Special Diets (Quick Guide)

Panda Express has options for different diets. Here is a quick look at the best choices for weight loss, diabetes, and vegetarian meals.

Panda Express for Weight Loss

Yes, Weight loss is possible at Panda Express with smart ordering. Choose Wok Smart items (under 300 calories) and swap rice or noodles for Super Greens (only 90 cal).

Top picks include Grilled Teriyaki Chicken (275 cal, 33g protein), String Bean Chicken Breast (210 cal), Broccoli Beef (150 cal), and Black Pepper Angus Steak (210 cal). A low-calorie combo like Mushroom Chicken with Super Greens is just 310 calories.

Avoid sugary sauces like Orange Chicken, ask for sauce on the side, and watch your sodium intake.

Panda Express for Diabetics

Diabetics should focus on high-protein, low-carb choices. Avoid white rice, fried rice, and chow mein, as they spike blood sugar quickly. Go with Super Greens instead for more fiber and fewer carbs.

Best entrées include Grilled Teriyaki Chicken (no sauce), String Bean Chicken Breast, Broccoli Beef, Mushroom Chicken, and Steamed Ginger Fish. If you need some carbs, order a “half and half” side — half Super Greens, half brown rice.

Avoid sugary sauces like Orange Chicken and Sweetfire Chicken, and stick to water or unsweetened tea instead of soda.

Panda Express Vegetarian Options

Vegetarian options at Panda Express are limited but useful. Main entrées include Eggplant Tofu and Beyond the Original Orange Chicken (available at select locations). For sides, Super Greens is the healthiest pick, while Chow Mein, Fried Rice (contains egg), and steamed rice are also vegetarian. Appetizers include Veggie Spring Rolls and Cream Cheese Rangoon.

Note: Panda Express uses a shared wok, so there is a risk of cross-contamination — something strict vegetarians and vegans should keep in mind.

Panda Express Cooking Oil & Ingredients

What’s really cooking behind the scenes at Panda Express? A lot of people ask the same questions is peanut oil used, does the food contain MSG, and is the chicken actually real? These answers matter for anyone with allergies, dietary concerns, or just curiosity about fast food quality.

Does Panda Express Use Peanut Oil

No, Panda Express does not use peanut oil in its cooking. The main frying oil is a soybean or canola-based blend, which is safer for most people with peanut allergies. Some dishes may also contain sesame oil for flavor.

However, whole peanuts are used in certain menu items like Kung Pao Chicken, and since Panda Express uses shared woks and utensils, there is a real risk of cross-contamination. People with severe peanut allergies should check the official allergen information before ordering and inform staff about their allergy.

Does Panda Express Use MSG

No, Panda Express does not add MSG (monosodium glutamate) directly to its food during preparation. According to the official Panda Express FAQ, their cooking process follows a “no MSG added” policy.

However, some ingredients — like soy sauce, yeast extract, or hydrolyzed soy protein — may contain naturally occurring MSG. These act as flavor enhancers and can trigger the same savory taste MSG provides. People sensitive to MSG should be aware that while no MSG is added, trace amounts may still be present in certain dishes.

For full transparency, check Panda Express’s official allergen and ingredient list before ordering.

Is Panda Express Chicken Real Chicken

Yes, Panda Express uses real, whole-muscle chicken — not processed or fake meat. Their signature dishes like Orange Chicken are made with dark meat (chicken thighs), which is more tender and flavorful than white meat, making it ideal for frying.

The chicken is marinated with soy sauce, garlic, and egg powder, then delivered to restaurants frozen and cut for cooking. While it’s 100% real chicken, it is heavily processed for fast food service, which is why some customers describe the texture as different or slightly “rubbery” — a result of the velveting and quick-fry technique.

For plant-based diners, some locations also offer Beyond Meat alternatives.

FAQ’s

Is Panda Express Healthy?

Panda Express can be healthy if you choose Wok Smart items under 300 calories with Super Greens instead of Fried Rice or Chow Mein. Healthiest picks: Grilled Teriyaki Chicken (275 cal, 33g protein), String Bean Chicken Breast (210 cal), and Broccoli Beef (150 cal). But fried items like Orange Chicken (510 cal), Beijing Beef (470 cal), and Honey Walnut Shrimp (430 cal) are high in calories, sugar, and sodium — unhealthy when eaten regularly.

What Is the Unhealthiest Item at Panda Express?

The unhealthiest item at Panda Express is Orange Chicken — 510 calories, 850mg sodium, 20g sugar, and 24g fat per serving. Other worst picks include Beijing Beef (470 cal, 23g sugar), Honey Walnut Shrimp (430 cal, 28g fat), and sides like Fried Rice (620 cal) and Chow Mein (600 cal, 980mg sodium). An Orange Chicken Plate with Chow Mein totals over 1,670mg sodium — more than the FDA’s daily limit. Swap to Grilled Teriyaki Chicken with Super Greens to cut 530+ calories instantly.

What Is the Healthiest Thing to Order at Panda Express?

The healthiest thing to order at Panda Express is a Bowl with Grilled Teriyaki Chicken (275 cal, 33g protein) and Super Greens (90 cal, 6g protein) — just 365 calories and 39g protein total. Other top healthy picks include Broccoli Beef (150 cal, lowest calorie entrée), String Bean Chicken Breast (210 cal), and Mushroom Chicken (220 cal). Pair any Wok Smart entrée with Super Greens instead of Fried Rice or Chow Mein to save 510+ calories and 700mg sodium per meal.

What Is the Lowest Calorie Entree at Panda Express?

The lowest calorie entrée at Panda Express is Broccoli Beef with just 150 calories, 9g protein, and 520mg sodium per serving. Other low-calorie picks include String Bean Chicken Breast (210 cal), Black Pepper Angus Steak (210 cal), Mushroom Chicken (220 cal), and Grilled Teriyaki Chicken (275 cal). Pair Broccoli Beef with Super Greens (90 cal) for the lowest-calorie complete meal on the entire Panda Express menu — just 240 calories with 15g protein.

What Is the Highest Calorie Item at Panda Express?

The highest calorie item at Panda Express is Fried Rice with 620 calories per serving, followed by Chow Mein (600 cal). Among entrées, Orange Chicken is the highest at 510 calories, then Beijing Beef (470 cal) and Honey Walnut Shrimp (430 cal). A single Bowl with Orange Chicken and Fried Rice totals 1,130 calories — over half a day’s recommended calorie intake in one meal. Swap Fried Rice for Super Greens to save 530 calories instantly.

Can I Eat Panda Express While Losing Weight?

Yes, you can eat Panda Express while losing weight by staying in a calorie deficit and choosing Wok Smart entrées under 300 calories. The best weight loss meal is a Grilled Teriyaki Chicken Bowl with Super Greens — just 365 calories with 39g protein. Other low-calorie picks include Broccoli Beef + Super Greens (240 cal) and Mushroom Chicken + Super Greens (310 cal). Avoid Orange Chicken, Beijing Beef, Fried Rice, and Chow Mein.

Is Orange Chicken Okay for Weight Loss?

No, Panda Express Orange Chicken is not ideal for weight loss. A single serving contains 510 calories, 24g fat, 20g sugar, and 850mg sodium — nearly one-third of your daily calorie intake on a 1,500 calorie weight loss plan. It’s deep-fried, battered, and coated in a sugary glaze, offering a poor protein-to-calorie ratio. If you crave it, order a Bowl with Super Greens (not Fried Rice) and skip the Plate format to keep the meal under 600 calories.

What Is the Lowest Carb Dish at Panda Express?

The lowest carb dish at Panda Express is Grilled Teriyaki Chicken with just 8g carbs per serving and 33g protein — the best keto-friendly and low-carb option on the menu. Other low-carb picks include Mushroom Chicken (9g carbs), String Bean Chicken Breast (13g carbs), Black Pepper Angus Steak (13g carbs), and Broccoli Beef (12g carbs). Pair any of these with Super Greens (13g carbs, 5g fiber) instead of rice or Chow Mein for a keto-friendly meal under 25g net carbs.

Can a Diabetic Eat at Panda Express?

Yes, diabetics can eat at Panda Express by choosing low-carb, low-sugar entrées paired with Super Greens instead of rice or Chow Mein. The best diabetic-friendly meal is a Grilled Teriyaki Chicken Bowl with Super Greens — just 21g total carbs, 39g protein, and 7g sugar. Other diabetic-safe picks include Mushroom Chicken (9g carbs), Broccoli Beef (12g carbs), and String Bean Chicken Breast (13g carbs). Avoid Orange Chicken (20g sugar), Beijing Beef (23g sugar), and high-carb sides like Fried Rice (101g carbs) to prevent blood sugar spikes. Always ask for sauce on the side.

What Is the Best Protein at Panda Express?

The best protein at Panda Express is Grilled Teriyaki Chicken with 33g protein in just 275 calories — the highest protein-to-calorie ratio on the entire menu. Other top high-protein picks include Orange Chicken (25g protein, but high in sugar), Black Pepper Angus Steak (19g protein, 210 cal), and Kung Pao Chicken (16g protein, 290 cal). For maximum protein, order the Double Grilled Teriyaki Chicken Plate with Super Greens — 640 calories with 72g protein. Pair any lean protein with Super Greens (6g protein, 90 cal) to maximise gains without extra calories.

What Is the Most Ordered Item at Panda Express?

The most ordered item at Panda Express is Orange Chicken, the chain’s signature dish since 1987. It accounts for over one-third of Panda Express’s total sales, with more than 90 million pounds sold annually — over half of all customers include it in their order. The top 3 most popular items are Orange Chicken, Grilled Teriyaki Chicken, and Chow Mein. Despite its popularity, one serving packs 510 calories, 24g fat, 20g sugar, and 850mg sodium — making it a flavor favorite but not a diet-friendly pick for daily eating.