Eating Healthier at Panda Express: Best and Worst Choices

Note: Whether you’ve had bariatric surgery or not, you’ll likely visit a fast-food or fast-casual restaurant at some point. With our rushed and busy lives, fast food may cross our minds. Often, we can get something to hold us over without destroying the diet, but it’s important to choose right. Speak to your bariatric practice and dietician for guidance…do not rely on this guide alone.

Panda Express, a popular fast-food chain offering American Chinese cuisine, provides a variety of flavorful dishes. While it’s known for its delicious and convenient meals, not all options are equal in terms of nutritional value. Many American Chinese meals are well-known for being high in salt, sugar and fat. However, this doesn’t mean it’s impossible to eat a balanced meal from the drive thru. If you’re looking to make healthier choices at Panda Express, it’s essential to focus on dishes with lower calories and sugar, and higher protein content. Here’s a guide to help you navigate the menu.

Best Choices

• String Bean Chicken Breast
  • Calories: 190
  • Protein: 14g
  • Sugar: 4g

String Bean Chicken Breast is one of the leanest and most balanced options. It combines chicken breast with fresh string beans and onions in a savory sauce, providing a good amount of protein while keeping calories and sugar low.

• Kung Pao Chicken
  • Calories: 290
  • Protein: 16g
  • Sugar: 6g

This chicken dish is another relatively healthy choice. It offers a decent amount of protein and is packed with vegetables like bell peppers, zucchini, and peanuts. The sauce is slightly sweet, but not overly sugary.

• Broccoli Beef
  • Calories: 150
  • Protein: 9g
  • Sugar: 7g

Broccoli Beef is a classic dish that pairs lean beef with nutrient-rich broccoli. It’s low in calories and sugar while providing a reasonable protein content, making it a solid choice for those watching their overall calorie intake.

• Mushroom Chicken
  • Calories: 220
  • Protein: 13g
  • Sugar: 6g

This is a similar meal to the String Bean Chicken Breast, in that it’s a light dish with moderate protein and low sugar, making it a good choice for a healthier meal option.

• Super Greens (Side)
  • Calories: 90
  • Protein: 6g
  • Sugar: 1g

For a nutritious side, opt for Super Greens, a mix of broccoli, kale, and cabbage. It’s very low in calories and sugar while providing a bit of protein and plenty of fiber and vitamins.

Worst Choices

• Orange Chicken
  • Calories: 490
  • Protein: 25g
  • Sugar: 19g

While Orange Chicken is one of Panda Express’s most popular dishes, it’s also one of the unhealthiest. It’s high in calories and sugar due to the sweet and tangy sauce, making it a less ideal choice for a health-conscious meal.

• Beijing Beef
  • Calories: 470
  • Protein: 19g
  • Sugar: 24g

Beijing Beef is another dish to avoid if you’re looking to eat healthier. The crispy beef strips are coated in a sugary sauce, resulting in high calorie and sugar content.

• Honey Walnut Shrimp
  • Calories: 360
  • Protein: 13g
  • Sugar: 9g

Honey Walnut Shrimp may sound healthy because it features shrimp, but it’s coated in a sweet glaze and topped with candied walnuts, adding significant calories and sugar.

• Fried Rice (Side)
  • Calories: 520
  • Protein: 11g
  • Sugar: 3g

Fried Rice is a calorie-dense side dish. While it offers some protein, it’s primarily a carbohydrate-heavy option that can quickly add up in calories, making it a less optimal side for those watching their weight.

• Chow Mein (Side)
  • Calories: 510
  • Protein: 13g
  • Sugar: 7g

Chow Mein is similar to Fried Rice in terms of calories and protein but slightly higher in sugar. It’s a starchy side that can easily contribute to calorie overload.

Tips for Healthier Dining at Panda Express

1. Choose Steamed Rice or Super Greens: Opt for steamed white or brown rice instead of fried rice or chow mein to cut down on calories and fat. Super Greens are an even better choice for a low-calorie, nutrient-rich side.
2. Watch Portion Sizes: Panda Express offers bowls, plates, and larger entrees. Stick to a bowl or a smaller portion to keep your calorie intake in check.
3. Limit Sauces: Sauces can add a lot of hidden calories and sugar. Ask for sauces on the side or choose dishes with lighter sauces.
4. Add Extra Vegetables: Customize your meal by adding extra vegetables, which are low in calories and high in fiber and nutrients.

By making mindful choices and being aware of the nutritional content of your favorite dishes, you can enjoy a healthier meal at Panda Express without compromising on flavor.