The 8 Healthiest Menu Items at Panda Express

When you're in the mood for some fast Chinese American food, Panda Express can quickly satisfy your cravings. This fast-food chain, started in 1983 by Peggy and Andrew Cherng in Glendale, California, has grown significantly over the years. Known for its classic menu items like Beijing Beef, Kung Pao Chicken, and the wildly popular Orange Chicken—developed by Panda Express chef Andy Kho in 1987—the chain has something for everyone. If you're looking for Panda Express healthy options, this guide will help you choose the best items to stick to your health goals.

Before you head to Panda Express, it's important to remember that, like most fast-food menus, you'll be faced with plenty of items high in calories, fat, sodium, and saturated fat. For those who want the flavors of their favorite Chinese food but want to also stick to their health goals, we've rounded up healthy Panda Express menu options you can choose from next time you pay the restaurant a visit.

How To Order at Panda Express

Panda Express works a bit differently than most fast-food chains, so it may be helpful to know what you're getting into ahead of time. When you walk into the chain (or start your online order), you'll first be asked what type of meal you want, with the following options:

• Bowl: 1 side and 1 entree
• Plate: 1 side and 2 entrees
• Bigger Plate: 1 side and 3 entrees
• Family Meal: 2 large sides and 3 large entrees

The choices for sides, entrees, and appetizers vary depending on the location.

What Makes a Healthy Panda Express Meal

To create our list of the healthiest Panda Express orders, we divided the menu into healthy entrees and healthy sides. This way, you can see the nutritional value of each item and build your desired meal from there.

There were a few things we kept in mind when making our selections for healthy options:

• Low sodium: Chinese food is notoriously high in sodium due to ingredients like soy sauce. Some items on the Panda Express menu, such as the Steamed Ginger Fish, can contain up to 1,990 mg of sodium. To ensure healthier options, we focused on items with less than 850 mg of sodium.

• Low fat: Panda Express menu items can be high in fat content because certain dishes are breaded and deep-fried, adding calories from oil. We prioritized unbreaded options to keep fat levels low, selecting dishes with less than 15 grams of fat.

• Low calories: Sauces and breading can also raise calories. By opting for menu items that include vegetables in addition to meat, we aimed to lower total calories for the same serving size while also providing more nutrients. We selected meals that are under 350 calories per serving.

Without further ado, here are eight healthy Panda Express options chosen by expert dietitian Mary Sabat, MS, RDN, LD. For more healthy dining tips, check out I'm a Dietitian—Here's What I Order at a Chinese Restaurant.

In this list:

1. Grilled Teriyaki Chicken
2. String Bean Chicken Breast
3. Broccoli Beef
4. Black Pepper Angus Steak
5. Mushroom Chicken
6. Grilled Teriyaki Cub Meal
7. Super Greens (side dish)
8. Steamed Brown Rice (side dish)

Find out why these Panda Express orders are the healthiest below.

Healthiest Panda Express Entrees

Grilled Teriyaki Chicken

Chicken teriyaki is one of the most classically beloved orders associated with Chinese takeout, but the nutritional value can be pretty hit or miss, depending on where you're dining. Thankfully, the Chicken Teriyaki from Panda Express is one of their healthier options.

"This dish, which is made with chicken breast that has been marinated in a teriyaki sauce and grilled, is high in protein and low in fat, and it's a good option if you're looking for a lean source of protein," says Sabat.

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String Bean Chicken Breast

The String Bean Chicken Breast entree from Panda Express is one of the lower-calorie entrees, but it still packs in 12 grams of protein per meal.

"This dish is made with chicken breast, string beans, and onions, and it's a good source of protein and fiber," says Sabat. "It's also relatively low in fat, making it a healthier option." Pair this chicken with brown rice and greens, and you'll have a well-balanced Panda Express meal.

Broccoli Beef

Sabat suggests ordering the Broccoli Beef if you're in a red meat mood, especially because "the lean beef and broccoli make this dish chock full of protein, fiber, and antioxidants." She also adds that it's a healthier beef option because it's "low in calories and fat."

If you're trying to satisfy a beef craving, this dish is a better option than Beijing Beef, which has 480 calories, 27 grams of fat, and 5 grams of saturated fat.

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Black Pepper Angus Steak

Another healthy Panda Express entree for red meat lovers is the Black Pepper Angus Steak. This meal is one of the restaurant's "Wok Smart" dishes, which guarantees that it will have at least 8 grams of protein for under 300 calories. Pairing this steak meal—which also comes with broccoli, bell peppers, and mushrooms—with rice and greens will give you some protein, fiber, vitamins, and antioxidants.

Mushroom Chicken

Another chicken option with plenty of vegetables, the Mushroom Chicken provides 13 grams of protein and only 220 calories. If you order this entree with a side of Super Greens, you'll be giving your body a ton of vegetables with mushrooms, zucchini, broccoli, and leafy greens. Sounds quite healthy for a fast food joint!

Grilled Teriyaki Cub Meal

Panda Express has a handful of kid's options called Cub Meals, which include a smaller portion of an entree plus a few small sides and a drink. According to its website, the chain used the USDA's dietary guidelines for children to create Cub Meals that remain under 600 calories and provide both vegetables and fruit.

While Cub Meals are great for children, they are also a healthy choice for all ages. Choose from the Chicken Teriyaki, Broccoli Beef, or Orange Chicken.

Healthiest Panda Express Sides

Super Greens

Panda Express offers several sides, such as Fried Rice, White Rice, Steamed Brown Rice, chow mein, and Super Greens. Sabat recommends opting for the Super Greens for an extra health boost.6254a4d1642c605c54bf1cab17d50f1e

"This side dish is low in calories and fat, and it's an excellent source of vitamins and minerals," says Sabat. "It's made with broccoli, cabbage, and kale, and it's a great way to add some veggies to your meal." If you combine this side with one of the entrees that also comes with vegetables, like the String Bean Chicken or Black Pepper Angus Steak, you'll be getting an excellent dose of helpful vitamins and nutrients.

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Steamed Brown Rice

If you're craving rice with your Panda Express meal, Sabat suggests choosing brown over white "because it contains more fiber and nutrients." Rice with your entree instead of Super Greens does add a significant amount of calories to your meal, but at only 460 calories, combining this with one of the entree options mentioned above shouldn't take you much higher than 650-700 calories total.

Unhealthiest Panda Express Menu Items To Skip

In this list:

1. Honey Walnut Shrimp
2. Chow Mein
3. Sweetfire Chicken Breast

Find out why these are the worst Panda Express orders below.

Worst: Honey Walnut Shrimp

The Honey Walnut Shrimp is one of Panda Express's unhealthiest options, primarily due to its high fat content. With 24 grams of fat per serving, much of it comes from the breading and deep-frying process. This dish not only packs a lot of fat but also contains a significant amount of sodium and is fairly low in protein.

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Worst: Chow Mein

Chow Mein is one of the highest-sodium items on the Panda Express menu, with 860 milligrams per serving, which is 37% of the daily recommended limit. Additionally, with over 500 calories for a single side dish, pairing it with one or two entrees can easily push your meal to over 1,000 calories. Its high carbohydrate and fat content also contribute to its status as one of the unhealthiest choices.

Worst: Sweetfire Chicken Breast

Although relatively low in calories compared to other items, the Sweetfire Chicken Breast is exceptionally high in added sugar. With 19 grams of sugar per serving, this dish accounts for 76% of the 25-gram recommended daily limit of added sugar set by the American Heart Association for women and 53% of the daily value of 36 grams for men. This high sugar content makes it one of the least healthy options on the menu.