Panda Express Nutrition Calculator – Free AI-Powered Meal Builder

Panda Express has become America's go-to for fast, bold, Chinese-American cuisine. But with so many tempting options on the menu, it's surprisingly easy to accidentally build a plate that's a calorie or sodium overload. This guide will walk you through every part of the menu—sides, entrees, appetizers, sauces, and Cub Meals—helping you understand your options so you can build a meal that's both delicious and aligned with your wellness goals. Whether you're using our Panda Express protein calculator or Panda Express food calculator features, you'll have all the information you need.

Step 1: Your Foundation – Sides & Rice

Your side sets the nutritional foundation for your entire Panda Express plate. It's your primary source of carbohydrates and can significantly impact the overall calorie and nutrient profile of your meal.

• Best Choice – Super Greens: This vegetable medley of broccoli, cabbage, and kale is your lowest-calorie, highest-nutrient side option. It's packed with fiber and vitamins—perfect for maximizing nutrition while keeping calories minimal.
• Whole Grain Balance: Steamed Brown Rice is the classic balanced choice, offering more fiber and nutrients than its white-rice counterpart. It provides steady energy without a dramatic blood sugar spike.
• Light & Classic: Steamed White Rice is light, easily digestible, and pairs well with saucy entrees. It's lower in fiber than brown rice, but it's still a far better option than Fried Rice or Chow Mein if you're watching calories.
• Indulgent Favorites (Enjoy Mindfully): Chow Mein and Fried Rice are beloved crowd favorites, but they're significantly higher in calories and fat due to the oil used in cooking. Think of them as an occasional treat rather than an everyday staple.

Step 2: The Star of the Show – Entrees That Fuel You

Your entree choice is where you'll get the majority of your protein, but cooking methods and sauces can dramatically change the nutritional profile of what's on your plate.

• Leanest Choices: Grilled Teriyaki Chicken, Mushroom Chicken, and String Bean Chicken Breast are your top picks for lean protein. They're high in protein, lower in calories, and contain less unhealthy fat compared to most other entrees.
• Light & Flavorful: Sweetfire Chicken Breast and Honey Sesame Chicken Breast offer great flavor with moderate calorie counts, though they do contain more sugar from their glazes than the grilled options.
• The Classics (Enjoy Mindfully): Orange Chicken, Beijing Beef, and Honey Walnut Shrimp are iconic fan favorites—but they are battered, fried, and heavily sauced. They're higher in calories, sugar, and sodium, so enjoy them as occasional treats or balance them with a healthier side.
• Plant-Based Option: Eggplant Tofu is a flavorful vegetarian choice that provides plant-based protein. It's cooked in oil, so it's not the lowest-calorie option, but it's a satisfying meatless alternative.

Want to quickly compare the nutrition stats for every single menu item? You can browse them all on our complete Panda Express Menu & Nutrition Page.

Step 3: Appetizers – Tasty Add-Ons with a Calorie Cost

Panda Express appetizers are crowd-pleasers that can turn a simple plate into a full feast—but they can also add significant calories to your meal. Here's what to know before you order:

• Classic Starters: Chicken Egg Roll and Vegetable Spring Roll are crispy, satisfying, and the most popular starters. They are fried, so they add calories and fat, but they're manageable if you account for them.
• The Fan Favorite: Cream Cheese Rangoon is irresistible—creamy filling inside a crispy wonton wrapper. Just be aware that a serving adds meaningful calories and fat to your overall meal total.
• The Smart Move: If you're actively watching calories, skipping appetizers entirely and redirecting that calorie budget toward a second entree or larger side can be a smarter nutritional trade-off.

Trying to keep your total order under a specific calorie goal? Our specialized Panda Express Calorie Calculator shows you a running calorie total as you build your order, with AI tips focused on trimming calories without sacrificing the flavors you love.

Step 4: Sauces & Extras – Watch the Sodium

The sauces and condiments at Panda Express are bold, rich, and full of umami flavor—but they can come with a significant sodium cost. Here's what to watch for:

• Soy Sauce Packets: A single soy sauce packet contains a surprisingly high amount of sodium. If you're monitoring your salt intake, use sparingly or skip it altogether—the entrees already come well-seasoned.
• Fortune Cookies: These are a fun, low-calorie tradition at only about 15 calories each. It's essentially a guilt-free way to end your meal with a little wisdom.
• Hot Mustard & Sweet Chili Sauce: Great for dipping egg rolls and spring rolls, these sauces are relatively low-calorie but can add to your daily sodium total. Check the numbers if salt is a concern.
• Teriyaki Sauce: Often drizzled on Grilled Teriyaki Chicken, this sauce adds a moderately sweet and savory note. The grilled option remains one of the leanest protein choices even with this sauce included.

Step 5: What About the Kids? – Panda Express Cub Meals

Planning a meal for the little ones? Panda Express offers Cub Meals—kid-sized portions that come with an entree, a side, and a drink. They're a fun, approachable way to introduce children to different flavors in age-appropriate portions. To see exactly what's in their Cub Meal and make sure it's a balanced choice, head over to our dedicated Panda Express Cub Meal Nutrition Calculator.