Panda Express Grilled Teriyaki Chicken: Protein, Calories & Full Macros (2026)
33g protein at 275 calories — 8.3 calories per gram of protein. The best protein-to-calorie ratio on the menu. Full macros, every meal combination, and what other sites get wrong.
QUICK ANSWER — OFFICIAL DATA
Panda Express Grilled Teriyaki Chicken has 33g of protein per serving at 275 calories — 8.3 calories per gram of protein. Many sites list it at 36g or 300 calories based on outdated data. The current official value is 33g/275 cal. Regular Teriyaki Chicken (non-grilled) has 41g of protein at 340 calories — both items share the same 8.3 cal/g efficiency ratio, but GTC has lower fat, lower sodium, and fewer total calories.
Complete Nutrition Facts — All Macros Per Serving
Per standard serving (6 oz), from official Panda Express nutrition data. These are the current values — many tracking apps still show 36g protein / 300 cal, which is outdated.
275
Calories
33g
Protein
10g
Total Fat
14g
Carbs
470mg
Sodium
9g
Sugar
| Nutrient | Per Serving (6 oz) | % Daily Value |
|---|---|---|
| Calories | 275 | — |
| Total Fat | 10g | 13% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 160mg | 53% |
| Sodium | 470mg | 20% |
| Total Carbohydrates | 14g | 5% |
| Dietary Fiber | 0g | 0% |
| Sugars | 9g | — |
| Protein | 33g | 66% |
Source: Official Panda Express nutrition data (2026). % DV based on 2,000-calorie diet.
Grilled vs Regular Teriyaki Chicken — What's Different
Panda Express has two distinct Teriyaki Chicken items. Both have the same protein-to-calorie efficiency (8.3 cal/g), but they differ in fat, sodium, and total calories.
| Item | Cal | Protein | Fat | Carbs | Sodium | Cal/g |
|---|---|---|---|---|---|---|
| Grilled Teriyaki Chicken | 275 | 33g | 10g | 14g | 470mg | 8.3 |
| Teriyaki Chicken (non-grilled) | 340 | 41g | 13g | 14g | 630mg | 8.3 |
Choose Grilled Teriyaki Chicken when:
You want fewer total calories (275 vs 340), lower fat (10g vs 13g), and lower sodium (470mg vs 630mg). The efficiency ratio is identical — you get slightly less protein per serving but spend fewer calories getting it.
Choose Teriyaki Chicken (non-grilled) when:
You want the highest raw protein count per serving (41g) and total calories are not a constraint. At 8.3 cal/g, the efficiency is the same as GTC — but you get 8 more grams of protein for 65 more calories.
GTC in Every Meal Size — Bowl, Plate & Bigger Plate
All totals calculated by adding the official per-item values. The math is shown so you can verify any combination.
Bowl — Grilled Teriyaki Chicken with every side
| Side | GTC | Bowl Total | Protein |
|---|---|---|---|
| Super Greens (130 cal) | 275 | 405 | 42g |
| Chow Fun (410 cal) | 275 | 685 | 42g |
| White Steamed Rice (520 cal) | 275 | 795 | 43g |
| Chow Mein (600 cal) | 275 | 875 | 48g |
| Fried Rice (620 cal) | 275 | 895 | 46g |
Plate and Bigger Plate — best GTC combinations
Super Greens + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak
130 + 275 + 180 = 585 cal | 9 + 33 + 19 = 61g protein
Super Greens + Grilled Teriyaki Chicken + Broccoli Beef
130 + 275 + 150 = 555 cal | 9 + 33 + 15 = 57g protein
Super Greens + Grilled Teriyaki (×2) + Black Pepper Sirloin Steak
130 + 275 + 275 + 180 = 860 cal | 9 + 33 + 33 + 19 = 94g protein
Super Greens + Grilled Teriyaki (×3)
130 + 275 + 275 + 275 = 955 cal | 9 + 33 + 33 + 33 = 108g protein
Source: Official Panda Express nutrition data (2026).
Build any Grilled Teriyaki Chicken combination
Mix GTC with any side and entrees — the protein calculator shows live protein and calorie totals as you build.
How GTC Compares to Every Other Panda Express Protein Option
Sorted by raw protein count. The cal/g column shows how many calories it costs per gram of protein — lower means more efficient. Grilled Teriyaki Chicken and Teriyaki Chicken are tied for the best efficiency on the entire menu.
| Entree | Protein | Cal | Cal/g | Best For |
|---|---|---|---|---|
| Teriyaki Chicken | 41g | 340 | 8.3 | Max raw protein count |
| Grilled Teriyaki Chicken | 33g | 275 | 8.3 | ← This item (best efficiency) |
| Black Pepper Sirloin Steak | 19g | 180 | 9.5 | Lean, low calorie |
| Broccoli Beef | 15g | 150 | 10.0 | Best beef ratio |
| Wok-Fired Shrimp | 17g | 190 | 11.2 | Hidden gem |
| Kung Pao Chicken | 17g | 320 | 18.8 | Contains peanuts |
| Orange Chicken | 16g | 510 | 31.9 | Poor protein efficiency |
Source: Official Panda Express nutrition data (2026). Lower cal/g = more protein-efficient.
About the data on this page
Grilled Teriyaki Chicken protein is one of the most frequently miscited values in Panda Express nutrition guides. Values of 36g, 37g, and even 40g appear across major tracking apps and nutrition sites. The current official Panda Express nutrition data lists Grilled Teriyaki Chicken at 33g protein and 275 calories per serving. Some apps also show 300 calories — this was the figure from an earlier formulation and has not been updated in those databases.
All values on this page come from official Panda Express nutrition data. The protein calculator on this site uses the same source, so totals you build there match exactly what is in the tables above.
Why Grilled Teriyaki Chicken is the standout protein choice
The 8.3 calories per gram of protein that Grilled Teriyaki Chicken delivers is genuinely exceptional in the fast food context. Orange Chicken, by comparison, costs 31.9 calories per gram of protein — nearly four times as expensive in calorie terms. This means you could eat four servings of Grilled Teriyaki Chicken and get 132g of protein for roughly the same calories as four servings of Orange Chicken yielding 64g of protein.
The grilled preparation is what drives this efficiency. Unlike Orange Chicken (breaded and deep-fried) or Beijing Beef (also fried), Grilled Teriyaki Chicken is cooked without a batter coating. The fat stays at 10g per serving — low enough that the protein-to-calorie ratio rivals dedicated "high-protein" products from supplement brands, but from a regular restaurant meal.
Sodium is the one meaningful trade-off. At 470mg per serving, Grilled Teriyaki Chicken is on the lower end for Panda Express entrees — but in a Plate or Bigger Plate, sodium from multiple items accumulates quickly. Super Greens (370mg) paired with GTC (470mg) in a Bowl totals 840mg — within the range of a balanced meal. Extending to a Plate or Bigger Plate with Black Pepper Sirloin Steak (590mg) pushes the sodium higher. If sodium is a concern alongside protein, the Bowl format (one entree) limits the accumulation.
The sugar content (9g per serving from the teriyaki sauce) is worth noting but is not exceptional relative to other Panda Express items. It contributes to the 14g carbohydrates per serving, which is low compared to nearly every other entree on the menu. For anyone managing carbohydrate intake alongside protein, Grilled Teriyaki Chicken is one of the most compatible items available.
Common questions about Panda Express Grilled Teriyaki Chicken protein
How much protein is in Panda Express Grilled Teriyaki Chicken?
Panda Express Grilled Teriyaki Chicken has 33g of protein per standard serving (6 oz) at 275 calories. Many sites list this as 36g at 300 calories — those figures are outdated. The current official value is 33g at 275 calories, which is 8.3 calories per gram of protein.
What are the full macros for Panda Express Grilled Teriyaki Chicken?
Per 6 oz serving: 275 calories, 33g protein, 10g total fat (3g saturated), 14g carbohydrates, 9g sugar, 0g fiber, 470mg sodium, 160mg cholesterol. It is grilled rather than fried, which keeps fat significantly lower than most other chicken options.
Is Grilled Teriyaki Chicken the highest-protein item at Panda Express?
No — Teriyaki Chicken (the non-grilled version) has 41g of protein at 340 calories. However, Grilled Teriyaki Chicken ties for the best protein-to-calorie efficiency at 8.3 calories per gram of protein, identical to Teriyaki Chicken. GTC is the better choice if you want fewer total calories; Teriyaki Chicken is better if you want the absolute highest protein count per serving.
What's the difference between Grilled Teriyaki Chicken and regular Teriyaki Chicken?
Grilled Teriyaki Chicken: 275 calories, 33g protein, 10g fat, 470mg sodium. Teriyaki Chicken (non-grilled): 340 calories, 41g protein, 13g fat, 630mg sodium. Both have 14g of carbs. The grilled version is lower in fat, sodium, and calories while maintaining the same protein-to-calorie ratio (8.3 cal/g). Regular Teriyaki Chicken has 8 more grams of protein per serving.
How much protein in a Bowl with Grilled Teriyaki Chicken?
Super Greens + Grilled Teriyaki Chicken Bowl = 405 calories, 42g protein (9g from Super Greens + 33g from GTC). With White Steamed Rice = 795 calories, 43g protein. With Fried Rice = 895 calories, 46g protein. The Super Greens Bowl is the most protein-efficient combination at 9.6 calories per gram of protein.
How much protein in a Plate with Grilled Teriyaki Chicken?
Super Greens + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak (Plate) = 585 calories, 61g protein. Super Greens + GTC + Broccoli Beef = 555 calories, 57g protein. These are two of the highest-protein Plates on the menu — both under 600 calories.
Why do some sites list Grilled Teriyaki Chicken at 36g protein or 300 calories?
Those figures come from outdated data — likely from a time when the portion or recipe was slightly different. The current official Panda Express nutrition data lists Grilled Teriyaki Chicken at 33g protein and 275 calories per serving. If a tracking app shows 36g, it has not been updated to current values.
Is Panda Express Grilled Teriyaki Chicken healthy?
By most measures, yes. 33g protein at 275 calories with 470mg sodium and no fiber is a strong macro profile for a fast food item. It is grilled (not fried), which keeps fat to 10g per serving. The teriyaki sauce contributes 9g of sugar — the primary nutritional trade-off. Paired with Super Greens, the combined meal delivers 42g protein for 405 calories, which is genuinely competitive with most dedicated 'high protein' restaurant options.
All nutrition values are sourced from official Panda Express nutrition data (). Not affiliated with Panda Express, Inc. Nutrition values can change — confirm at pandaexpress.com if precision matters for dietary needs.