Panda Express is one of the most popular fast-casual dining chains, offering a variety of Chinese-American dishes that appeal to people across the globe. Whether you’re looking for a quick meal or a tasty indulgence, Panda Express delivers a range of options to suit every craving. However, for health-conscious individuals or those simply curious about their Panda Express calories, it’s essential to understand the nutritional content of their menu. In this guide, we’ll break down the Panda Express calories for various menu items, offer tips for making healthier choices, and help you navigate your next meal without the guilt.
The Basics of Panda Express Nutrition
Before we dive into individual menu items, it’s important to understand the basic nutritional framework behind Panda Express calories. Like many fast-casual chains, Panda Express provides a variety of options that range from indulgent, calorie-dense dishes to healthier alternatives. Nutritional information, including Panda Express calories, is readily available on the Panda Express website, and the company also offers a nutrition calculator to help customers make more informed decisions about their meal choices.
In general, Chinese-American cuisine often includes fried or breaded items, sweet and savory sauces, and larger-than-average portion sizes, all of which contribute to higher Panda Express calories. For instance, dishes like the well-loved Orange Chicken are fried and coated in a sugary sauce, making them calorie-heavy. On the other hand, some menu items, such as Grilled Teriyaki Chicken or steamed vegetables, offer a healthier alternative with fewer Panda Express calories.
Understanding the Panda Express calories of the food you order can help you balance your meal choices with your dietary needs. If you’re watching your calorie intake or just want to make a healthier choice, it’s important to pay attention not only to the main entrée but also to the sides and sauces you pair with it.
Breaking Down the Panda Express Menu: Calories by Category
Appetizers & Sides
When choosing your meal at Panda Express, it’s easy to get overwhelmed by the variety of sides and appetizers. Understanding the Panda Express calories in each can help you make smarter choices. Let’s start with the appetizers.
Egg Rolls: A typical Panda Express egg roll contains about 200-220 Panda Express calories. While they’re crispy and delicious, egg rolls are fried, which contributes to their higher Panda Express calories. They’re also typically filled with pork, cabbage, and carrots, adding to the Panda Express calories. If you’re looking for a lighter appetizer, consider skipping the egg roll in favor of steamed or stir-fried vegetables.
Rice: Panda Express offers both fried rice and steamed rice as options, with fried rice being the higher-calorie choice. A serving of fried rice contains about 520 Panda Express calories, while steamed white rice is significantly lower, around 380 Panda Express calories per serving. If you’re looking to save Panda Express calories, opting for steamed rice is a smart choice. Alternatively, the steamed brown rice offers a more nutritious option with additional fiber, though it still comes in around 430 Panda Express calories per serving.
Chow Mein: A serving of Panda Express’s chow mein contains approximately 510 Panda Express calories. Like fried rice, chow mein noodles are stir-fried in oil, which raises the Panda Express calories. If you love the texture and flavor of chow mein but want to cut Panda Express calories, consider pairing it with a lower-calorie entrée or reducing your portion size.
Main Entrees
Main entrees at Panda Express are where most of the Panda Express calories are packed, particularly in items that are fried or coated with sugary sauces. However, not all entrees are equal when it comes to Panda Express calories.
Orange Chicken: Orange Chicken is perhaps the most iconic dish at Panda Express, and for good reason—it’s crispy, tangy, and packed with flavor. However, a serving of Orange Chicken contains around 490 Panda Express calories. The fried chicken chunks are tossed in a sweet orange sauce, which contributes to its higher Panda Express calories. If you love Orange Chicken but want to reduce your Panda Express calories, consider ordering a smaller portion or opting for a side of steamed vegetables.
General Tso’s Chicken: This dish is similar to Orange Chicken in terms of Panda Express calories, with a serving containing approximately 800 Panda Express calories. It’s crispy, glazed in a savory sauce, and typically served with steamed or fried rice. This dish is calorie-dense due to the double-fried chicken and the sauce’s sugar content, making it one of the highest in Panda Express calories.
Grilled Teriyaki Chicken: On the healthier end of the spectrum, Grilled Teriyaki Chicken contains just 300 Panda Express calories per serving. The grilled chicken is marinated in a flavorful, low-sugar teriyaki sauce, making it a great option for those seeking to reduce their Panda Express calories without sacrificing flavor.
Beijing Beef and Kung Pao Chicken: These dishes come in around 430-500 Panda Express calories per serving. While they are not as heavy as Orange Chicken or General Tso’s, they are still calorie-rich due to their use of sauces, oil, and sometimes fried elements, all contributing to the overall Panda Express calories.
Sauces and Add-ons
The sauces at Panda Express play a big role in both flavor and Panda Express calories. While they enhance the taste of your meal, they can also add significant Panda Express calories, especially if you use them liberally.
Sweet and Sour Sauce: One serving of sweet and sour sauce adds around 70 Panda Express calories to your meal. While it’s delicious, it’s also high in sugar, so it’s best to use it sparingly to keep your Panda Express calories in check.
Soy Sauce: Soy sauce is a lower-calorie option compared to many other sauces, with about 10 Panda Express calories per packet. It’s a good option for those looking to control their sodium intake while keeping the Panda Express calories low.
Teriyaki Sauce: Teriyaki sauce, which is used in dishes like Grilled Teriyaki Chicken, adds around 50 Panda Express calories per serving. Though slightly higher in Panda Express calories than soy sauce, it’s still a reasonable choice for flavor without overloading your meal with extra Panda Express calories.
How to Make Healthier Choices at Panda Express
If you’re trying to make healthier choices at Panda Express, there are several strategies you can use to reduce your Panda Express calories without sacrificing flavor. Here are a few tips:
Opt for Grilled or Steamed Dishes: Grilled or steamed proteins, like Grilled Teriyaki Chicken, are a great alternative to fried items. They typically contain fewer Panda Express calories and less fat. Additionally, steamed vegetables are a great way to boost the nutritional value of your meal without adding excessive Panda Express calories.
Choose Steamed Rice Over Fried Rice: Fried rice can be calorie-dense due to its oil content, so opt for steamed white or brown rice to save Panda Express calories. You can also try a half-portion of rice if you want to balance your Panda Express calories.
Watch Your Portion Sizes: Panda Express is known for its generous portion sizes, so consider ordering a smaller portion or sharing a meal with a friend. This way, you can still enjoy your favorite dishes without overindulging in Panda Express calories.
Customize Your Sauce: Many of Panda Express’s sauces are calorie-rich, so ask for them on the side or use them sparingly. For example, a small drizzle of soy or teriyaki sauce can give your meal flavor without adding too many extra Panda Express calories.
Panda Express Calorie Comparison: High Calorie vs. Low Calorie Options
It’s essential to understand the difference in Panda Express calories between the higher and lower-calorie options. For example, while Orange Chicken is a fan favorite, it’s also one of the highest-calorie items on the menu, clocking in at around 490 Panda Express calories. By contrast, Grilled Teriyaki Chicken is a much leaner option, with only 300 Panda Express calories.
If you’re trying to keep your Panda Express calories in check, consider swapping a higher-calorie dish for a lower-calorie one. For example, pair Grilled Teriyaki Chicken with steamed rice and vegetables for a balanced meal that’s filling but still relatively low in Panda Express calories. Alternatively, if you love the crispy texture of fried dishes, try ordering a small portion of Orange Chicken and pairing it with a side of steamed veggies to balance the Panda Express calories.
Conclusion
Understanding the Panda Express calories of your meal can help you make more informed choices and still enjoy the flavors you love. Whether you’re looking to reduce your Panda Express calories or simply make a healthier choice, there are plenty of options to suit your needs. By customizing your order, opting for grilled or steamed proteins, and being mindful of sauces and sides, you can enjoy a delicious meal without worrying about overindulging in Panda Express calories.
Frequently Asked Questions (FAQs)
What is the healthiest dish at Panda Express?
The Grilled Teriyaki Chicken is one of the healthiest dishes, offering a lighter option with fewer Panda Express calories and fat.
How many calories are in a Panda Express meal with rice and an entrée?
A typical meal with fried rice and an entrée like Orange Chicken can contain around 1,000-1,200 Panda Express calories. A meal with steamed rice will typically contain fewer Panda Express calories.
Is Panda Express orange chicken healthy?
While delicious, Orange Chicken is calorie-dense due to its fried coating and sweet sauce. It’s best enjoyed in moderation if you’re watching your Panda Express calories.
Can I get a low-calorie meal at Panda Express?
Yes! Options like Grilled Teriyaki Chicken, steamed vegetables, and steamed rice offer lower Panda Express calories alternatives.
Are there any vegetarian or vegan options at Panda Express with low calories?
The Veggie Spring Rolls and Steamed Vegetables are both great plant-based options with relatively low Panda Express calories.
Does Panda Express offer any nutritional information for their menu?
Yes, Panda Express provides detailed nutritional information on their website and in-store to help customers make informed decisions about Panda Express calories.
How can I reduce the calories in my Panda Express meal?
Choose grilled proteins, opt for steamed rice, use sauces sparingly, and be mindful of portion sizes to reduce Panda Express calories.
What are the Panda Express calories for Panda Express’s sides like fried rice and chow mein?
Fried rice contains around 520 Panda Express calories per serving, while chow mein has about 510 Panda Express calories.
