Healthiest Panda Express Order: High Protein, Low Calorie Picks (2026)
Specific combinations ranked by calories and protein — not generic tips. Every number verified against official Panda Express nutrition data.
QUICK ANSWER — OFFICIAL DATA
The single best Panda Express order for health is Super Greens + Grilled Teriyaki Chicken as a Bowl: 405 calories and 42g of protein. For a Plate-sized meal, add Black Pepper Sirloin Steak — 585 calories, 61g protein. Both use no fried ingredients and outperform most dedicated "protein meals" at other fast food chains. The difference between the healthiest and most calorie-dense Bowl at Panda Express is 890 calories — driven almost entirely by side and entree choice.
The 3 Best Healthy Builds — Bowl, Plate, Bigger Plate
These are the three recommended starting points. Each uses Super Greens as the side — the only side on the menu under 200 calories. Protein and calorie totals are calculated from official per-item values.
Super Greens + Grilled Teriyaki Chicken
Super Greens (130 cal, 9g protein, 7g fiber) + Grilled Teriyaki Chicken (275 cal, 33g protein) = 405 calories and 42g of protein. At 9.6 calories per gram of protein, this is one of the most efficient meals in fast food — and it is filling because of the fiber content from the greens. Grilled Teriyaki Chicken uses no batter or deep frying, which keeps fat and calories low.
Build this in the protein calculator →Super Greens + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak
Super Greens (130) + Grilled Teriyaki Chicken (275) + Black Pepper Sirloin Steak (180) = 585 calories and 61g of protein. The steak contributes 19g of protein at only 180 calories (9.5 cal/g), making it one of the most efficient entrees on the menu. A Plate with these three items delivers more protein than most dedicated "high-protein" meals at other chains, at a moderate calorie count.
Try this combination in the calculator →Super Greens + Grilled Teriyaki + Black Pepper Sirloin Steak + Broccoli Beef
Super Greens (130) + Grilled Teriyaki Chicken (275) + Black Pepper Sirloin Steak (180) + Broccoli Beef (150) = 735 calories and 76g of protein. Protein breakdown: 9 + 33 + 19 + 15 = 76g. This is a Bigger Plate (1 side + 3 entrees) that stays under 750 calories — possible only when all three entree slots go to lean, high-efficiency items.
Build this Bigger Plate in the calculator →11 High-Protein, Low-Calorie Combos Ranked
All combinations below use Super Greens as the side. Calories and protein are calculated by adding the official per-item values — no estimates. Sorted lightest to heaviest.
| Combination | Type | Calories | Protein | Best For |
|---|---|---|---|---|
| Super Greens + Broccoli Beef | Bowl | 280 | 24g | Lightest option |
| Super Greens + Black Pepper Sirloin Steak | Bowl | 310 | 28g | Lean beef |
| Super Greens + Wok-Fired Shrimp | Bowl | 320 | 26g | Seafood pick |
| Super Greens + String Bean Chicken Breast | Bowl | 340 | 21g | Chicken breast |
| Super Greens + Mushroom Chicken | Bowl | 350 | 22g | Variety |
| Super Greens + Grilled Teriyaki Chicken | Bowl | 405 | 42g | Best overall |
| Super Greens + Broccoli Beef + Black Pepper Sirloin Steak | Plate | 460 | 43g | Lightest plate |
| Super Greens + Teriyaki Chicken | Bowl | 470 | 50g | Max protein bowl |
| Super Greens + Grilled Teriyaki + Broccoli Beef | Plate | 555 | 57g | Variety plate |
| Super Greens + Grilled Teriyaki + Black Pepper Sirloin Steak | Plate | 585 | 61g | Best plate |
| Super Greens + Grilled Teriyaki + Black Pepper Sirloin + Broccoli Beef | Bigger Plate | 735 | 76g | Max protein |
Source: Official Panda Express nutrition data (2026). Super Greens side: 130 cal, 9g protein, 7g fiber.
Build your healthy order and see exact macros
Mix any entrees with Super Greens — the calculator shows live protein, calories, carbs, and sodium as you add items.
What Actually Drives Calories Up at Panda Express
The calorie range at Panda Express is enormous — a Bowl can be 280 calories or 1,170 calories depending on two decisions. Here is where the gap comes from, with exact numbers.
The side choice: 490-calorie swing
Super Greens = 130 calories. Fried Rice = 620 calories. That is a 490-calorie difference from a single decision that most people make automatically without looking at the numbers. Chow Mein (600 cal) and White Steamed Rice (520 cal) are also significantly heavier than Super Greens. Swapping to Super Greens gives you room to add an entire extra lean entree for the same total calorie cost.
The entree choice: 235-calorie + 17g protein swing
Orange Chicken = 510 calories, 16g protein (31.9 cal per gram of protein). Grilled Teriyaki Chicken = 275 calories, 33g protein (8.3 cal per gram). Swapping the entree saves 235 calories and adds 17 grams of protein — from a single menu change. Hot Orange Chicken is even heavier at 550 calories for the same 17g of protein as Wok-Fired Shrimp, which is only 190 calories.
The combined effect
A default Fried Rice + Orange Chicken Bowl = 1,130 calories, 29g protein. A Super Greens + Grilled Teriyaki Chicken Bowl = 405 calories, 42g protein. Same restaurant, same meal size, 725 fewer calories, 13 more grams of protein.
About the data on this page
Many "healthy Panda Express" guides use outdated nutrition data or round numbers without citing a source. Common errors: Broccoli Beef protein is frequently listed at 9g (correct: 15g). Grilled Teriyaki Chicken is cited at 36g protein in many guides (correct: 33g at 275 calories). Super Greens is listed at 90 calories on several tracking sites (correct: 130 calories for the side serving). These errors make certain combinations look healthier or heavier than they are.
All figures on this page come from official Panda Express nutrition data. The calculators on this site use the same source — so protein and calorie totals you see in the calculator match exactly what is in the tables above.
How to order healthy in practice
The most effective change you can make at Panda Express is not choosing a different entree — it is choosing a different side. Super Greens at 130 calories is the only side under 200 calories on the menu. It also contains 7g of fiber and 9g of protein, which both contribute to satiety. By comparison, Fried Rice at 620 calories contains 13g of protein and almost no fiber. You get more protein per calorie from the greens than from the rice.
On the entree side, the protein efficiency ranking makes the decision clear: Grilled Teriyaki Chicken (8.3 cal/g), Black Pepper Sirloin Steak (9.5 cal/g), and Broccoli Beef (10.0 cal/g) are in a different tier than Orange Chicken (31.9 cal/g) or Beijing Beef (33.6 cal/g). This does not mean you can never order Orange Chicken — it means if protein per calorie is your goal, the three items above give you roughly 3–4 times more protein for the same calorie spend.
Wok-Fired Shrimp (17g protein, 190 cal, 11.2 cal/g) is the most underrated healthy option on the menu. It sits between Broccoli Beef and Grilled Teriyaki in efficiency, and it adds variety to Plate and Bigger Plate builds. If you are ordering a Bigger Plate and want three high-efficiency entrees, Grilled Teriyaki + Black Pepper Sirloin Steak + Wok-Fired Shrimp gives you 69g of protein for 645 calories.
Sodium is the one area where even the healthiest Panda Express order runs high. Most entrees are 400–1,000mg sodium per serving. A Plate built entirely from lean entrees can still approach 1,500–2,000mg of sodium. If sodium is a concern, a Bowl format (one entree) reduces both sodium and calories without requiring any substitution.
Common questions about healthy ordering at Panda Express
What is the healthiest meal at Panda Express?
The healthiest Panda Express Bowl is Super Greens + Grilled Teriyaki Chicken at 405 calories and 42g of protein — an outstanding ratio for any fast food meal. For a Plate, Super Greens + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak delivers 61g of protein for 585 calories. Both are real, orderable combinations available at any location.
What is the single best high-protein, low-calorie order at Panda Express?
Super Greens + Grilled Teriyaki Chicken as a Bowl: 405 calories, 42g protein, 7g fiber. It delivers 9.6 calories per gram of protein — one of the best ratios in fast food. If you want a Plate-sized meal under 600 calories, add Black Pepper Sirloin Steak: 585 calories, 61g protein. Both are consistently available and contain no fried ingredients.
What are the best protein options at Panda Express?
Top protein items ranked by protein-to-calorie efficiency: Grilled Teriyaki Chicken (33g / 275 cal, 8.3 cal/g), Black Pepper Sirloin Steak (19g / 180 cal, 9.5 cal/g), Broccoli Beef (15g / 150 cal, 10.0 cal/g), and Wok-Fired Shrimp (17g / 190 cal, 11.2 cal/g). Teriyaki Chicken (non-grilled) has the highest raw protein count at 41g per serving, though at 340 calories.
Can you eat healthy at Panda Express?
Yes — with specific choices. A Super Greens + Grilled Teriyaki Chicken Bowl is 405 calories with 42g of protein and 7g of fiber. That is a nutritionally complete, high-protein meal by most standards. The challenge is that the default side (Fried Rice at 620 cal) and default entree (Orange Chicken at 510 cal) together create a 1,130-calorie Bowl. The gap between the best and worst Bowl is nearly 900 calories.
Is Panda Express good for a high-protein diet?
Genuinely yes, particularly compared to other fast food options. Grilled Teriyaki Chicken (33g / 275 cal), Black Pepper Sirloin Steak (19g / 180 cal), and Broccoli Beef (15g / 150 cal) all have exceptional protein-to-calorie ratios. A Bigger Plate with Super Greens and three protein-focused entrees can exceed 76g of protein for 735 calories. The main variable to watch is sodium — most entrees are 400–1,000mg per serving.
What should I order at Panda Express to lose weight?
Start with Super Greens as your side (130 cal vs. Fried Rice at 620 cal — that one swap saves 490 calories). Then choose one of: Broccoli Beef (150 cal), Black Pepper Sirloin Steak (180 cal), or Grilled Teriyaki Chicken (275 cal). A Super Greens + Broccoli Beef Bowl is 280 calories with 24g of protein and 7g of fiber — genuinely filling despite the low calorie count.
What is the healthiest side at Panda Express?
Super Greens is the only genuinely healthy side option at 130 calories, 9g protein, and 7g of dietary fiber per serving. The next lightest side is Chow Fun at 410 calories — a 280-calorie jump. White Steamed Rice is 520 calories, Chow Mein is 600, and Fried Rice is 620. Super Greens is not a close call: it is 4–5 times lower in calories than every other side on the menu.
What should I avoid at Panda Express if I'm trying to eat healthy?
Avoid Fried Rice (620 cal) or Chow Mein (600 cal) as your side — either adds more calories than most entrees. On the entree side, Orange Chicken (510 cal, 16g protein) and Beijing Beef (470 cal, 14g protein) have poor protein-to-calorie ratios — over 30 calories per gram of protein. This does not mean they are off-limits, but choosing them alongside Fried Rice creates a 1,000+ calorie Bowl before you finish ordering.
All nutrition figures are sourced from official Panda Express nutrition data (). Not affiliated with Panda Express, Inc. Nutrition values can change — confirm in-store or at pandaexpress.com if precision matters for dietary needs.