Best Panda Express Entrees Ranked by Nutrition (2026)
Every Panda Express entree ranked across four categories — protein, protein efficiency, calories, and sodium — with a winner in each. Plus the full entree table sorted by protein efficiency so you can find the best option for any nutrition goal.
Quick Answer
Grilled Teriyaki Chicken is the best overall entree nutritionally — it wins on protein efficiency (8.3 cal/g, tied with regular Teriyaki Chicken), has low sodium (470mg), and delivers 33g protein at 275 calories. Many ranking articles put Orange Chicken near the top based on popularity; by nutrition metrics, it finishes near the bottom at 31.9 calories per gram of protein.
Category Winners
Most protein (raw grams)
41gTeriyaki Chicken
340 calories. Edges GTC by 8g.
Best protein efficiency
8.3 cal/gTeriyaki Chicken + GTC (tied)
Only two entrees in this tier.
Lowest calories
90 calSuper Greens entree
Or Broccoli Beef at 150 cal among traditional entrees.
Lowest sodium
260mgSweet & Sour Chicken Breast
Sweet & Sour is the only entree under 300mg.
Best overall protein + calorie
275 cal / 33gGrilled Teriyaki Chicken
8.3 cal/g efficiency, low fat, low carbs.
Best beef option
180 cal / 19gBlack Pepper Sirloin Steak
9.5 cal/g — best ratio among beef entrees.
Best seafood option
190 cal / 17gWok-Fired Shrimp
11.2 cal/g, though high sodium at 1,140mg.
Full Entree Ranking — All 21 Items
Sorted by protein efficiency (cal/g). Lower cal/g = more protein per calorie.
| Entree | Cal | Protein | Fat | Carbs | Sodium | Cal/g ↑ |
|---|---|---|---|---|---|---|
| #1Teriyaki Chicken | 340 | 41g | 13g | 14g | 630mg | 8.3 |
| #2Grilled Teriyaki Chicken | 275 | 33g | 10g | 14g | 470mg | 8.3 |
| #3Black Pepper Sirloin Steak | 180 | 19g | 6g | 12g | 590mg | 9.5 |
| #4Broccoli Beef | 150 | 15g | 6g | 12g | 520mg | 10.0 |
| #5Wok-Fired Shrimp | 190 | 17g | 5g | 19g | 1140mg | 11.2 |
| #6Steamed Ginger Fish | 200 | 15g | 12g | 8g | 1990mg | 13.3 |
| #7Super Greens (entree) | 90 | 6g | 3g | 10g | 260mg | 15.0 |
| #8String Bean Chicken Breast | 210 | 12g | 12g | 13g | 560mg | 17.5 |
| #9Mushroom Chicken | 220 | 13g | 14g | 10g | 840mg | 16.9 |
| #10Kung Pao Chicken | 320 | 17g | 21g | 15g | 1050mg | 18.8 |
| #11Honey Sesame Chicken Breast | 340 | 16g | 15g | 35g | 540mg | 21.3 |
| #12Black Pepper Chicken | 280 | 13g | 19g | 15g | 1130mg | 21.5 |
| #13Potato Chicken | 190 | 8g | 10g | 18g | 510mg | 23.8 |
| #14Sweetfire Chicken Breast | 360 | 15g | 15g | 40g | 370mg | 24.0 |
| #15Sweet & Sour Chicken Breast | 300 | 10g | 12g | 40g | 260mg | 30.0 |
| #16Orange Chicken | 510 | 16g | 24g | 53g | 850mg | 31.9 |
| #17Honey Walnut Shrimp | 430 | 13g | 28g | 32g | 700mg | 33.1 |
| #18Beijing Beef | 470 | 14g | 27g | 46g | 600mg | 33.6 |
| #19Beyond Orange Chicken | 440 | 13g | 22g | 47g | 810mg | 33.8 |
| #20Hot Orange Chicken | 550 | 17g | 27g | 59g | 950mg | 32.4 |
| #21Eggplant Tofu | 340 | 7g | 24g | 23g | 520mg | 48.6 |
Source: official Panda Express nutrition data. Cal/g = calories per gram of protein (lower = better protein efficiency). Ranked by efficiency.
Build Your Meal and See Live Nutrition Totals
Add any entree and side to see your exact protein, calories, and macros instantly.
Open Nutrition Calculator →Best Entree by Specific Goal
Maximize protein grams
Teriyaki Chicken
41g protein at 340 calories. Order with Super Greens for 50g protein total Bowl at 470 cal.
Best protein efficiency (cut / fat loss)
Grilled Teriyaki Chicken
33g protein, 275 cal, 8.3 cal/g. Lowest calorie path to high protein.
Lowest calorie entree
Broccoli Beef
150 cal, 15g protein. Also the best beef option by efficiency at 10.0 cal/g.
Lowest sodium
Sweet & Sour Chicken Breast
260mg sodium — the only entree under 300mg. Also 300 cal, 10g protein.
Balanced macros (protein + moderate fat)
Grilled Teriyaki Chicken
33g protein / 10g fat / 14g carbs. Most balanced macro profile.
Best beef option
Black Pepper Sirloin Steak
180 cal, 19g protein, 9.5 cal/g — best protein efficiency among beef entrees.
Best seafood option
Wok-Fired Shrimp
190 cal, 17g protein, 11.2 cal/g. Note: 1,140mg sodium — high.
Vegetarian / plant-based
Eggplant Tofu
340 cal, 7g protein. Beyond Orange Chicken (440 cal, 13g) if plant-based protein matters.
The Orange Chicken Myth
Orange Chicken is Panda Express's signature dish and consistently the most ordered item. Many "best of" list articles include it near the top. By nutrition metrics, it ranks near the bottom.
Orange Chicken vs. the actual best options
| Item | Cal | Protein | Cal/g |
|---|---|---|---|
| Orange Chicken | 510 | 16g | 31.9 |
| Grilled Teriyaki Chicken | 275 | 33g | 8.3 |
| Broccoli Beef | 150 | 15g | 10.0 |
| Black Pepper Sirloin Steak | 180 | 19g | 9.5 |
Many tracking apps also show Orange Chicken at 26g protein — this is incorrect. The official figure is 16g. At 31.9 calories per gram of protein, it requires nearly four times as many calories to get the same protein as Grilled Teriyaki Chicken. It is a reasonable occasional choice for flavor, but not a good nutritional choice.
Frequently Asked Questions
What is the best Panda Express entree for protein?
Teriyaki Chicken has the highest raw protein at 41g (340 calories). Grilled Teriyaki Chicken has the best protein efficiency at 8.3 calories per gram (33g protein, 275 calories). Both are far ahead of all other entrees. Most articles incorrectly name Grilled Teriyaki Chicken as both the highest-protein and most efficient — GTC wins on efficiency but not raw grams; regular TC wins raw grams.
What is the lowest-calorie Panda Express entree?
Broccoli Beef at 150 calories is the lowest-calorie entree, followed by Black Pepper Sirloin Steak at 180 calories and Wok-Fired Shrimp at 190 calories. All three also have strong protein counts — 15g, 19g, and 17g respectively — making them among the best options for calorie-conscious high-protein ordering.
Is Orange Chicken the best Panda Express entree?
Orange Chicken is the most popular but one of the worst nutritional choices. At 510 calories with 16g protein, it has a ratio of 31.9 calories per gram — near the bottom of the efficiency rankings. For protein, it is outperformed by Teriyaki Chicken by 25g. For calories, it is 360 calories more than Broccoli Beef. Its popularity is based on flavor, not nutrition.
Which Panda Express entree has the least sodium?
Sweet & Sour Chicken Breast has the lowest sodium at 260mg. Grilled Teriyaki Chicken is next at 470mg. Black Pepper Sirloin Steak (590mg), Broccoli Beef (520mg), and Honey Sesame Chicken Breast (540mg) are also relatively low. High-sodium items to watch: Wok-Fired Shrimp (1,140mg), Black Pepper Chicken (1,130mg), and Kung Pao Chicken (1,050mg).
What is the best overall Panda Express entree for nutrition?
Grilled Teriyaki Chicken is the best overall. It wins on protein efficiency (8.3 cal/g), has moderate sodium (470mg), low fat (10g), and low carbs (14g). It finishes second in raw protein (33g) and third in calories (275 cal). No single entree tops every category, but GTC is consistently near the top across all measures.
What is the worst Panda Express entree nutritionally?
By protein efficiency, Eggplant Tofu is last at 48.6 calories per gram of protein (7g protein, 340 cal). By calories alone, Fried Rice (620 cal) and Hot Orange Chicken (550 cal) top the list, but those are sides and entrees respectively. Among entrees, Orange Chicken (510 cal), Beijing Beef (470 cal), and Honey Walnut Shrimp (430 cal) are the highest calorie choices.
Is Broccoli Beef a good choice at Panda Express?
Yes — it is among the best choices nutritionally. At 150 calories and 15g protein, it has a protein efficiency of 10.0 cal/g, third-best behind both teriyaki options. It is also the lowest-calorie entree on the menu and has moderate sodium (520mg). The main note: it contains sesame as an allergen in addition to wheat and soy.
How does Black Pepper Sirloin Steak rank at Panda Express?
It ranks very well. At 180 calories and 19g protein, it has a ratio of 9.5 cal/g — the second-best protein efficiency after both teriyaki options. It is the second-lowest calorie entree and the best beef option for protein. The main limitation is that it is not always available at every location.