Is Panda Express Healthy? Nutrition Facts to Know

Reviewed and updated: February 2, 2026

The Real Problem with Panda Express

Here’s what most people miss: the chicken, beef, and shrimp aren’t automatically “bad.” The problem is what happens to the protein before it hits your plate—battering, frying, and sweet/salty sauces can turn a reasonable entrée into a high-calorie, high-sodium hit fast. 

Take Orange Chicken, one of the most popular choices. Depending on the database and how serving sizes are standardized, it’s commonly listed around 490 calories, 820mg sodium, and 19g sugar per entrée.
That’s the nutrition “cost” of a fried entrée in a sweet glaze—before you even choose a side.

The plate format is the trap

Panda’s standard formats make it easy to over-order:

• Bowl: 1 side + 1 entrée

• Plate: 1 side + 2 entrées

• Bigger Plate: 1 side + 3 entrées 

If your side is Chow Mein or Fried Rice, you’re starting from a much higher baseline.

Where the Calories and Sodium Hide

1) Sides that look “normal” but aren’t

• Chow Mein: ~552 calories, 860mg sodium

• Fried Rice: ~520 calories, 850mg sodium

These aren’t tiny “sides.” They’re closer to a standalone meal—before you’ve even added an entrée.

2) Sweet entrées that read savory

• Beijing Beef: ~470 calories, 660mg sodium, 24g sugar

It tastes savory partly because sodium and sugar are working together in the sauce—so it’s easy to underestimate just how sweet it is.

3) “Sounds healthy” items that are still fried + creamy sauce

• Honey Walnut Shrimp: commonly listed around 400 calories per entrée (fried shrimp + creamy-sweet sauce). 

Note: Nutrition values can vary by location and portion size, and databases don’t always standardize servings the same way. 

The Healthiest Orders at Panda Express

Panda actually gives you a clear shortcut: the Wok Smart icon. It highlights lighter entrées with a better protein-to-calorie ratio—a solid starting point if you want a more balanced order.

Best entrée picks (high reward for calories)

• Broccoli Beef: ~150 calories, 520mg sodium

• Grilled Teriyaki Chicken: ~300 calories, 36g protein (sodium varies by serving and source)

Your best side swap

• Super Greens: ~90 calories, 260mg sodium

Swapping Chow Mein → Super Greens can save roughly 460 calories and 600mg sodium in one move.

A genuinely balanced fast-food order

Bowl + Super Greens + Grilled Teriyaki Chicken

You’ll land in a much more reasonable calorie range while keeping protein high—one of the easiest “healthier” builds on the menu.

If you want carbs, steamed white rice is usually a better sodium trade than fried sides. Many databases list it as very low (sometimes zero) sodium, but portions and prep can vary—so check the current nutrition info where you order.

For a complete guide to building weight-loss-friendly meals, see our Best Foods for Weight Loss guide.

What to Skip (or Treat as Occasional)

If your goal is to keep calories and sodium in a reasonable range, these are the easiest places to go off track:

• Default sides: Chow Mein and Fried Rice (high calories + high sodium before you’ve even chosen an entrée)

• Sweet fried entrées: Beijing Beef and Orange Chicken (fried + sauce-heavy, with higher sugar and/or sodium than most people expect)

• Bigger Plate: if you’re aiming for weight loss or “lighter” eating, the 3-entrée format makes it very easy to end up with a high-calorie meal without realizing it

Smart Ordering Strategies

Here’s the simple framework that works most of the time:

• Pick Bowl over Plate for automatic portion control

• Use Wok Smart as your default zone (≤300 calories, ≥8g protein)

• Choose Super Greens most days (big win for calories, sodium, and fiber)

• Skip extra sauce unless you’re okay paying for it in sodium and sugar—because even “a little more” can move the totals a lot

How Panda Express Compares

Compared to many fast-food chains, Panda’s advantage is that you can build a meal with more vegetables and more protein—if you stick to lighter entrées and choose your side wisely. The downside is sodium, which adds up fast with fried sides and sauce-heavy dishes.

 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.

FAQs

Is Panda Express healthy?

It can be—if you build it right. Choose lighter entrées, pick Super Greens, and skip extra sauce. Popular combos like Chow Mein + Orange Chicken are where calories and sodium spike.

What is the healthiest thing to eat at Panda Express?

A strong default is a Bowl with Super Greens + a Wok Smart entrée.

Is Orange Chicken unhealthy?

It’s one of the easier ways to rack up sugar and sodium in an entrée (commonly listed around 19g sugar and 820mg sodium per serving), since it’s battered, fried, and coated in a sweet sauce.

Is Panda Express high in sodium?

It can be—especially if you combine Chow Mein or Fried Rice with saucy entrées. Chow Mein alone is listed around 860mg sodium per serving in common databases, so totals add up quickly.

References

• CalorieKing. “Panda Express Orange Chicken — Nutrition Facts. https://www.calorieking.com/us/en/foods/f/calories-in-menu-items-orange-chicken/qUMw1CjuTA-Fox2RvfGckg
• CalorieKing. “Panda Express Chow Mein — Nutrition Facts. https://www.calorieking.com/us/en/foods/f/calories-in-sides-chow-mein/xoaZS4lSQqiMOWVKyFqdaA
• CalorieKing. Panda Express Fried Rice — Nutrition Facts. https://www.calorieking.com/us/en/foods/f/calories-in-sides-fried-rice/DRDttHrWRHW_2pc_Bvb_mQ
• CalorieKing. “Panda Express Super Greens — Nutrition Facts. https://www.calorieking.com/us/en/foods/f/calories-in-sides-super-greens/1eHALd17RI6evJSdWQjYTg
• CalorieKing. “Panda Express Beijing Beef — Nutrition Facts.” https://www.calorieking.com/us/en/foods/f/calories-in-menu-items-beijing-beef/hAeILCSyRAmKEkW3_zFDHw
• U.S. Food and Drug Administration (FDA). “Sodium in Your Diet. https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet

Disclaimer: This article is for educational purposes only and does not replace medical or personalized nutrition advice.