Is Panda Express Healthy? Nutrition Facts to Know

The Real Problem with Panda Express

Here's what nobody tells you about Panda Express: the chicken, beef, and shrimp aren't the issue. A piece of grilled chicken is just protein. The problem is what happens to that protein before it reaches your plate—it gets battered, fried, and drenched in sauces that transform reasonable ingredients into calorie and sodium bombs.

Take Orange Chicken, Panda Express's most popular item. The chicken itself would be fine, but it's coated in batter, deep-fried until crispy, then tossed in a sweet orange glaze containing 19 grams of sugar. That's nearly five teaspoons of sugar on what looks like a savory protein dish. And with 820mg of sodium, you're getting more than a third of your daily limit before you even add a side.

The real nutrition trap at Panda Express is the plate format itself. Unlike ordering a single entrée at most restaurants, Panda's standard "plate" includes one side plus two entrées. That sounds like good value until you realize you're eating two full portions of sauced, often fried protein on top of 500+ calories of noodles or fried rice. A plate with Chow Mein, Orange Chicken, and Beijing Beef totals roughly 1,480 calories and over 2,300mg sodium—an entire day's worth of sodium in one meal.

Where the Calories and Sodium Hide

The sides at Panda Express deserve more scrutiny than most people give them. Chow Mein sounds like a reasonable choice—it's noodles with vegetables, after all. But a single serving contains 510 calories, 860mg sodium, and 23 grams of fat. That's before you add any protein. Fried Rice is nearly identical at 520 calories and 850mg sodium. These aren't side dishes; they're full meals masquerading as accompaniments.

The sweet entrées present another hidden trap. Beijing Beef looks like a standard stir-fry with bell peppers and onions, but it contains 24 grams of sugar—more than a Snickers bar. Sweet and Sour Pork tops the sugar charts at 24 grams as well. These items taste savory because of the salt content, but they're essentially protein coated in candy glaze.

Even items that seem lighter can surprise you. Honey Walnut Shrimp sounds almost healthy—shrimp, walnuts, that's protein and healthy fats, right? But the shrimp is battered and fried, then coated in a mayonnaise-based honey sauce. At 360 calories for a small portion with minimal protein relative to the fat content, it's one of the least efficient choices on the menu.

The Healthiest Orders at Panda Express

Panda Express actually offers some genuinely healthy options if you know where to look. The Wok Smart menu identifies items under 300 calories with at least 8 grams of protein, and several of these are legitimately nutritious choices.

Broccoli Beef stands out as the best value on the entire menu. At just 150 calories with 9 grams of protein and 520mg sodium (low by Panda standards), it delivers tender beef and crisp broccoli in a light ginger soy sauce. Two servings still come in under 300 calories, making it ideal for the plate format. String Bean Chicken Breast offers similar stats at 210 calories with 12 grams of protein and actual vegetables.

For maximum protein, Grilled Teriyaki Chicken is unmatched at 300 calories and 36 grams of protein. It's one of the few items that's grilled rather than fried, and while the teriyaki sauce adds some sugar, it's a fraction of what you'd find in Orange Chicken. Black Pepper Angus Steak delivers 19 grams of protein for 210 calories with mushrooms, bell peppers, and broccoli included.

Your side choice matters enormously. Super Greens—a mix of broccoli, kale, and cabbage—contains just 90 calories and 260mg sodium while adding fiber and nutrients. Swapping Chow Mein for Super Greens saves you 420 calories and 600mg sodium instantly. If you need carbs, steamed white rice at 380 calories has zero sodium, making it far superior to the fried alternatives.

The smartest complete meal at Panda Express: a bowl with Super Greens and Grilled Teriyaki Chicken totals approximately 390 calories, 36 grams of protein, and around 890mg sodium. That's a genuinely balanced, high-protein meal from a fast-food restaurant. For a complete guide to building weight-loss-friendly meals, see our Best Foods for Weight Loss guide.

What to Skip at Panda Express

Orange Chicken gets most of the attention, but Beijing Beef might be the worse choice nutritionally. At 480 calories with 24 grams of sugar and 660mg sodium, it combines the problems of fried protein with an aggressively sweet sauce. The vegetables in it are minimal and can't offset the nutritional damage.

Both Chow Mein and Fried Rice should be treated as occasional indulgences, not default sides. Either one adds 500+ calories and 850+ mg sodium to your meal before you've chosen a single entrée. If you're ordering a plate with two entrées, starting with these sides virtually guarantees a 1,200+ calorie meal.

The Bigger Plate option—which includes three entrées instead of two—is almost never a good idea for health-conscious eaters. Even with relatively light choices, you're looking at 1,000+ calories minimum. With popular picks like Orange Chicken, you're easily exceeding 1,500 calories and approaching 3,000mg sodium.

Appetizers compound the problem. Each Chicken Egg Roll adds 200 calories and 340mg sodium. Cream Cheese Rangoons, while delicious, deliver 190 calories for just two pieces. These add up quickly when combined with an already calorie-dense plate.

Smart Ordering Strategies

The bowl format is your friend at Panda Express. It includes one side and one entrée rather than two, automatically cutting your portion in half compared to a plate. A bowl with Super Greens and a Wok Smart entrée typically stays under 400 calories with reasonable sodium.

Look for the Wok Smart symbol on the menu—it's a small green skillet icon. These items have been specifically identified as under 300 calories with adequate protein. Current Wok Smart options include Broccoli Beef, String Bean Chicken Breast, Black Pepper Angus Steak, and Mushroom Chicken. Not all locations carry all items, but at least a few should be available.

If you want variety without the calorie overload, consider ordering two bowls with different Wok Smart entrées rather than one plate. You'll get more food variety while maintaining portion control. Alternatively, the Kids' Menu (called Cub Meals) offers smaller portions that are often better aligned with actual hunger levels.

Avoid the "premium" additions and extra sauce. The sauces served on the side—Teriyaki, Sweet & Sour, Hot Mustard—all add calories, sodium, and sugar that aren't accounted for in the listed nutrition facts. The food comes already sauced; adding more only increases the nutritional cost.

How Panda Express Compares

Among fast-food chains, Panda Express occupies a middle ground. It's not as diet-hackable as Taco Bell's Fresco Style customization, but it offers more legitimately healthy options than McDonald's (which eliminated grilled chicken and salads in 2024). The Wok Smart menu shows genuine effort to provide lower-calorie, higher-protein choices.

The main advantage over other chains is the vegetable content. Even the less healthy entrées typically include some vegetables—bell peppers, onions, broccoli, mushrooms. You're not eating pure protein and starch like at a burger joint. The disadvantage is sodium: Panda Express items average significantly higher sodium than comparable fast-food options, and there's limited ability to customize sauces or preparation methods.

For those managing weight or tracking macros, Panda Express works if you treat the Wok Smart menu as your primary ordering zone and view popular items like Orange Chicken as occasional treats rather than regular orders. If you're looking for consistent, portion-controlled healthy meals without the mental math, Clean Eatz Kitchen meal plans take the guesswork out entirely—or stop by a Clean Eatz Kitchen location for fresh meals with transparent nutrition.

Frequently Asked Questions

Is Panda Express healthy?

Panda Express can be healthy if you choose wisely. Their Wok Smart options like Broccoli Beef (150 calories) and String Bean Chicken (210 calories) are genuinely nutritious. However, popular items like Orange Chicken pack 490 calories and 820mg sodium, and a typical plate easily exceeds 1,200 calories and a full day's sodium.

What is the healthiest thing to eat at Panda Express?

The healthiest option is a bowl with Super Greens (90 calories) and Grilled Teriyaki Chicken (300 calories, 36g protein) for about 390 calories total. If you want variety, Broccoli Beef at 150 calories offers the lowest-calorie entrée with real vegetables and lean protein.

Is Orange Chicken from Panda Express unhealthy?

Orange Chicken is one of the less healthy options with 490 calories, 820mg sodium, and 19 grams of sugar per serving. The chicken is battered, deep-fried, then coated in a sweet orange sauce. Combined with fried rice or chow mein, a single meal can exceed 1,000 calories.

What should I avoid at Panda Express?

Avoid Chow Mein (510 calories, 860mg sodium), Fried Rice (520 calories, 850mg sodium), Beijing Beef (480 calories, 24g sugar), and Honey Walnut Shrimp (360 calories of battered fried shrimp). A plate combining these items can exceed 1,500 calories and 2,000mg sodium.

Is Panda Express high in sodium?

Yes, sodium is the biggest concern at Panda Express. A typical plate with Chow Mein (860mg), Orange Chicken (820mg), and Beijing Beef (660mg) totals over 2,300mg sodium—an entire day's recommended limit in one meal. Choose steamed rice and Wok Smart entrées to reduce sodium significantly.