Healthiest Panda Express Order: High Protein, Low Calorie Guide (2026)
Updated May 2026 · 5 min read · Data from official Panda Express nutrition information
Quick Answer
The healthiest Panda Express Plate is Super Greens + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak at approximately 585 calories and 61g protein. For a Bowl, Super Greens + Grilled Teriyaki Chicken delivers 42g protein for 405 calories — the best protein-to-calorie ratio on the menu.
The 3 Rules for Ordering Healthy at Panda Express
Choose Super Greens as your side
Super Greens (130 cal) vs. Fried Rice (620 cal) is a 490-calorie difference from a single swap. It's also high in fiber (7g) and protein (9g). This is the single most impactful decision you make at Panda Express.
Pick grilled or lightly sauced entrees
Grilled Teriyaki Chicken (275 cal, 33g protein) vs. Orange Chicken (510 cal, 16g protein). Fried and heavily battered items deliver less protein per calorie. Black Pepper Sirloin Steak (180 cal, 19g protein) and Broccoli Beef (150 cal, 15g protein) are the other top picks.
Skip appetizers and sweetened drinks
A large Sweet Tea adds 510 calories. Cream Cheese Rangoon adds 150+ calories before your main plate arrives. Water, unsweetened tea, or a small drink dramatically cuts your total without affecting fullness.
Highest Protein Panda Express Combinations
All combinations below use Super Greens as the side — the highest-protein, lowest-calorie side on the menu:
Biggest Protein Bowl Under 500 Calories
| Combination | Calories | Protein | Note |
|---|---|---|---|
| Super Greens + Grilled Teriyaki Chicken (Bowl) | 405 | 42g | Best bowl |
| Super Greens + Broccoli Beef + Grilled Teriyaki Chicken (Plate) | 555 | 57g | Best plate |
| Super Greens + Grilled Teriyaki + Black Pepper Sirloin Steak (Plate) | 585 | 61g | Top ratio |
| Super Greens + Grilled Teriyaki + Black Pepper Sirloin + Broccoli Beef (Bigger Plate) | 735 | 76g | Max protein |
| Super Greens + Teriyaki Chicken (Bowl) | 470 | 50g | |
| White Steamed Rice + Grilled Teriyaki Chicken (Bowl) | 795 | 43g |
Best Grilled Protein Items Ranked
Grilled and lightly sauced items deliver the best protein-to-calorie ratios. Fried items like Orange Chicken give you more calories per gram of protein:
| Entree | Calories | Protein | Cal/g protein |
|---|---|---|---|
| Grilled Teriyaki Chicken | 275 | 33g | 8.3 |
| Broccoli Beef | 150 | 15g | 10.0 |
| Black Pepper Sirloin Steak | 180 | 19g | 9.5 |
| Mushroom Chicken | 220 | 13g | 16.9 |
| String Bean Chicken Breast | 210 | 12g | 17.5 |
| Orange Chicken (fried) | 510 | 16g | 31.9 |
| Beijing Beef (fried) | 470 | 14g | 33.6 |
What to Watch Out For
Even "healthy" meals at Panda Express can be high in sodium. Most entrees are 400–1,000mg sodium per serving. A full Plate — even a low-calorie one — can approach 2,000mg sodium for the day. If you're monitoring sodium, order one entree (Bowl format) and drink water.
For a full macro breakdown including sodium, fat, and carbs, use the Panda Express nutrition calculator — it shows every nutrient in real time as you build your order. For a complete allergen breakdown, see our Panda Express allergen guide.
Calculate Your Exact Nutrition
Build any combination and see calories, protein, carbs, sodium, and fat in real time — plus AI-powered meal tips.
Open Nutrition Calculator →Common Questions
What is the healthiest meal at Panda Express?
The healthiest Panda Express Plate is Super Greens + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak at approximately 585 calories and 61g protein. For a Bowl, Super Greens + Grilled Teriyaki Chicken (405 cal, 42g protein) is the top choice. Both are high-protein, low-calorie, and nutrient-dense.
What is the highest protein meal at Panda Express?
The highest-protein Bigger Plate build is Super Greens + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak + Broccoli Beef: approximately 735 calories and 76g protein. Grilled Teriyaki Chicken alone provides 33g protein for 275 calories — the best protein-to-calorie ratio on the menu.
What are the best protein options at Panda Express?
Top protein options at Panda Express: Teriyaki Chicken (41g / 340 cal), Grilled Teriyaki Chicken (33g / 275 cal — best ratio), Black Pepper Sirloin Steak (19g / 180 cal), Broccoli Beef (15g / 150 cal), and Kung Pao Chicken (17g / 320 cal).
Can you eat healthy at Panda Express?
Yes. With the right choices, you can build a 400–600 calorie, high-protein meal at Panda Express. The keys are: choosing Super Greens as your side (130 cal vs. 620 for Fried Rice), selecting grilled over fried entrees, and skipping appetizers and sugary drinks.
Is Panda Express good for a high-protein diet?
Panda Express has strong protein options — particularly Grilled Teriyaki Chicken (33g / 275 cal), Black Pepper Sirloin Steak (19g / 180 cal), and Broccoli Beef (15g / 150 cal). A Bigger Plate built for protein can deliver 70+ grams in one meal. The challenge is sodium, which tends to be high across all dishes.
What should I order at Panda Express to lose weight?
For weight loss at Panda Express, build a Bowl with Super Greens and one of the lighter entrees (Broccoli Beef, Mushroom Chicken, or Grilled Teriyaki Chicken). A Super Greens + Broccoli Beef Bowl is 280 calories with 24g protein — very filling for the calorie count. Skip Fried Rice, appetizers, and sweetened drinks.