High Protein, Low Calorie Panda Express Orders That Actually Work
Panda Express has a surprisingly wide range of protein-to-calorie ratios depending on what you order. These are the combinations that consistently deliver high protein with minimal calorie cost — verified against official nutrition data.
Quick Answer
The gold standard: Super Greens + Grilled Teriyaki Chicken Bowl = 405 calories and 42g protein.For a Plate, Super Greens + Grilled Teriyaki Chicken + Broccoli Beef = 555 calories and 57g protein. The single biggest lever: always choose Super Greens over Fried Rice — it saves 490 calories and adds 9g protein.
The High-Protein Low-Calorie Framework
Two decisions drive 90% of your protein-to-calorie ratio at Panda Express:
Rule 1: Always choose Super Greens
Super Greens = 130 cal, 9g protein. Fried Rice = 620 cal, 13g protein. Choosing Super Greens saves 490 calories and you only lose 4g protein. No other decision has this much calorie impact.
Rule 2: Anchor with GTC or TC
Grilled Teriyaki Chicken (275 cal, 33g prot) or Teriyaki Chicken (340 cal, 41g prot) give you the best protein efficiency. Pair with Broccoli Beef or Black Pepper Sirloin Steak as your second entree.
Following both rules consistently gets you 40-65g protein in a meal under 600 calories — a range that's hard to match at most fast-casual restaurants.
Best High-Protein Low-Calorie Bowls
A Bowl is 1 side + 1 entree. All bowls below use Super Greens as the side — the only low-calorie side option.
| Bowl Combination | Cal | Protein | Cal/g |
|---|---|---|---|
| Super Greens + Grilled Teriyaki Chicken | 405 | 42g | 9.6 |
| Super Greens + Black Pepper Sirloin Steak | 310 | 28g | 11.1 |
| Super Greens + Broccoli Beef | 280 | 24g | 11.7 |
| Super Greens + Teriyaki Chicken | 470 | 50g | 9.4 |
| Super Greens + Wok-Fired Shrimp | 320 | 26g | 12.3 |
| Super Greens + String Bean Chicken Breast | 340 | 21g | 16.2 |
Source: official Panda Express nutrition data. Cal/g = calories per gram of protein.
Best High-Protein Low-Calorie Plates
A Plate is 1 side + 2 entrees. All plates below use Super Greens. Sorted by total calories.
| Plate Combination | Cal | Protein | Cal/g |
|---|---|---|---|
| Super Greens + GTC + Broccoli Beef | 555 | 57g | 9.7 |
| Super Greens + GTC + Black Pepper Sirloin Steak | 585 | 61g | 9.6 |
| Super Greens + GTC + String Bean Chicken Breast | 615 | 54g | 11.4 |
| Super Greens + GTC + Wok-Fired Shrimp | 595 | 59g | 10.1 |
| Super Greens + Broccoli Beef + Black Pepper Sirloin Steak | 460 | 43g | 10.7 |
| Super Greens + TC + Broccoli Beef | 620 | 65g | 9.5 |
Source: official Panda Express nutrition data. GTC = Grilled Teriyaki Chicken. TC = Teriyaki Chicken.
Calculate Your Exact Protein Intake
Build any combination and see live protein totals from verified official data.
Open Protein Calculator →Best High-Protein Low-Calorie Bigger Plates
A Bigger Plate adds a third entree. With Super Greens + lean entrees, you can reach 77-100g protein under 1,100 calories.
| Bigger Plate Combination | Cal | Protein |
|---|---|---|
| Super Greens + GTC + Broccoli Beef + Black Pepper Sirloin Steak | 865 | 77g |
| Super Greens + GTC + TC + Broccoli Beef | 1080 | 98g |
| Super Greens + GTC + Broccoli Beef + String Bean Chicken Breast | 895 | 69g |
| Super Greens + TC + Broccoli Beef + Black Pepper Sirloin Steak | 930 | 84g |
Source: official Panda Express nutrition data. GTC = Grilled Teriyaki Chicken. TC = Teriyaki Chicken.
What to Avoid for High-Protein Low-Calorie Goals
These items have poor protein-to-calorie ratios — they add significant calories without meaningful protein.
| Item to Avoid | Cal | Protein | Cal/g |
|---|---|---|---|
| Orange Chicken | 510 | 16g | 31.9 |
| Beijing Beef | 470 | 14g | 33.6 |
| Honey Walnut Shrimp | 430 | 13g | 33.1 |
| Fried Rice (side) | 620 | 13g | 47.7 |
| White Steamed Rice (side) | 520 | 10g | 52 |
| Chow Mein (side) | 600 | 15g | 40 |
Source: official Panda Express nutrition data
Frequently Asked Questions
What is the best high-protein, low-calorie order at Panda Express?
The benchmark is Super Greens + Grilled Teriyaki Chicken Bowl: 405 calories with 42g protein — a ratio of 9.7 calories per gram of protein. For a Plate, Super Greens + Grilled Teriyaki Chicken + Broccoli Beef = 555 calories and 57g protein. Both are among the most protein-efficient meals available at any fast-casual restaurant.
Can you get 50g protein under 600 calories at Panda Express?
Yes. Super Greens + Grilled Teriyaki Chicken + Broccoli Beef Plate = 555 calories and 57g protein. Another option: Super Greens + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak Plate = 585 calories and 61g protein. Both fit within 600 calories and exceed 50g protein.
What sides should I choose for a high-protein, low-calorie order?
Super Greens is the only low-calorie, high-protein side at 130 calories and 9g protein. All other sides are 410–620 calories. Choosing Super Greens over Fried Rice saves 490 calories — the single biggest calorie reduction you can make in a Panda Express order.
Is Grilled Teriyaki Chicken always the best high-protein low-calorie choice?
For protein efficiency, yes — GTC provides 33g protein at 275 calories, the best ratio among all entrees. However, if you want a different entree, Black Pepper Sirloin Steak (180 cal, 19g protein) and Broccoli Beef (150 cal, 15g protein) also have excellent ratios. Combining any two of GTC, BPSS, and BB maximizes protein per calorie.
What should I avoid if I want high protein and low calories at Panda Express?
Avoid Fried Rice (620 cal, 13g protein), White Steamed Rice (520 cal, 10g protein), and Chow Mein (600 cal, 15g protein) as your side. Avoid Orange Chicken (510 cal, 16g protein) and Beijing Beef (470 cal, 14g protein) as entrees — high calories, low protein efficiency. Honey Walnut Shrimp (430 cal, 13g protein) is also a poor protein-to-calorie choice.
How many calories is the highest-protein possible Panda Express Plate?
The highest-protein Plate is Super Greens + Grilled Teriyaki Chicken + Teriyaki Chicken (regular) at approximately 745 calories with 83g protein. If adding a side other than Super Greens, Fried Rice + Teriyaki Chicken + Grilled Teriyaki Chicken = 1,235 calories with 87g protein. Both qualify as high-protein, but only the Super Greens version qualifies as low-calorie.
Does the protein stay high when I get a Bigger Plate?
Yes — with the right choices. Super Greens + GTC + Broccoli Beef + Black Pepper Sirloin Steak Bigger Plate = approximately 865 calories with 77g protein. That's an exceptional protein-to-calorie ratio for a fast-casual meal that most people would find filling.