Best High-Protein Meal to Order at Panda Express
Whether you're targeting 40g, 60g, or 100g of protein, this guide shows you exactly what to order at Panda Express — by plate size, calorie budget, and specific entree combination — using verified official nutrition data.
Quick Answer
For a Plate: Super Greens + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak = 585 calories and 61g protein.For a Bigger Plate: Super Greens + Teriyaki Chicken + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak ≈ 102g protein at 830 calories. Always use Super Greens as your side — it saves 490 calories vs Fried Rice and adds 9g protein.
What to Order for Each Protein Target
Choose your protein target and find the most calorie-efficient combination to hit it.
Super Greens + Grilled Teriyaki Chicken
Super Greens + GTC + Broccoli Beef
Super Greens + GTC + Black Pepper Sirloin Steak
Fried Rice + GTC + Broccoli Beef + String Bean CB
Super Greens + GTC + Broccoli Beef + BPSS
Super Greens + TC + GTC + BPSS
GTC = Grilled Teriyaki Chicken. TC = Teriyaki Chicken. BPSS = Black Pepper Sirloin Steak. CB = Chicken Breast. Calories are the side + entree total — Bigger Plate adds ~150–600 cal for the third entree depending on choice.
Full High-Protein Meal Table
Complete nutrition for 10 high-protein combinations across all plate sizes, sorted by protein grams.
| Combination | Prot | Cal | Fat | Carbs | Size |
|---|---|---|---|---|---|
| Super Greens + TC + GTC + BPSS | 102g | 830 | 35g | 68g | Bigger Plate |
| Super Greens + TC + GTC + Broccoli Beef | 98g | 1080 | 37g | 54g | Bigger Plate |
| Fried Rice + GTC + Broccoli Beef + BPSS | 80g | 1245 | 31g | 156g | Bigger Plate |
| Super Greens + GTC + Broccoli Beef + BPSS | 77g | 865 | 28g | 52g | Bigger Plate |
| Super Greens + TC + Broccoli Beef | 65g | 620 | 23g | 40g | Plate |
| Super Greens + GTC + Black Pepper Sirloin Steak | 61g | 585 | 22g | 40g | Plate |
| Fried Rice + GTC + Broccoli Beef | 61g | 1045 | 41g | 129g | Plate |
| Super Greens + GTC + Broccoli Beef | 57g | 555 | 22g | 40g | Plate |
| Super Greens + Teriyaki Chicken | 50g | 470 | 17g | 28g | Bowl |
| Super Greens + Grilled Teriyaki Chicken | 42g | 405 | 13g | 28g | Bowl |
Source: official Panda Express nutrition data. Sorted by protein grams (highest first).
Build and Verify Your Protein Total
Add any combination to see live protein and calorie totals from verified official data.
Open Protein Calculator →Ordering Strategy for Maximum Protein
Rule 1: Always choose Super Greens as your side
Super Greens saves 490 calories vs Fried Rice, adds 9g protein, and is the only side under 200 calories. This single decision has more protein-to-calorie impact than any entree choice.
Rule 2: Anchor your order with Grilled Teriyaki Chicken
GTC (275 cal, 33g protein) delivers 8.3 calories per gram of protein — the best efficiency available at Panda. It should be in every high-protein order unless you're using Teriyaki Chicken (340 cal, 41g protein) for maximum raw grams.
Rule 3: Pair with lean secondary entrees
The best secondary entrees for protein: Broccoli Beef (150 cal, 15g), Black Pepper Sirloin Steak (180 cal, 19g). Both have excellent protein-to-calorie ratios and pair well with GTC on a Plate.
Common High-Protein Ordering Mistakes
- Assuming Orange Chicken is high in protein. Apps show 26g protein — the actual figure is 16g. At 510 calories, it's the worst protein-to-calorie choice among standard entrees.
- Choosing Fried Rice "to feel full." Fried Rice adds 620 calories with only 13g protein. Super Greens adds 130 calories with 9g protein. The calorie difference (490 cal) can be used for an extra entree like GTC (33g protein).
- Thinking GTC has more protein than Teriyaki Chicken. Many sites claim GTC has "the most protein." Regular (non-grilled) Teriyaki Chicken has 41g vs GTC's 33g. If raw grams matter, order TC.
- Ignoring the Bigger Plate option. The step from Plate to Bigger Plate costs ~$1-2 more but adds a full entree — 15-41g more protein for 150-340 more calories. Per gram of protein, this is an excellent value.
Frequently Asked Questions
What is the highest-protein meal at Panda Express?
The highest-protein practical meal is a Bigger Plate with Super Greens + Teriyaki Chicken + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak at approximately 102g protein and 830 calories. For a Plate (not Bigger Plate), Super Greens + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak = 61g protein at 585 calories.
How do I get 60g of protein from Panda Express?
The most calorie-efficient route to 60g protein: Super Greens + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak Plate = 61g protein at 585 calories. Alternatively, Super Greens + Grilled Teriyaki Chicken + Broccoli Beef Plate = 57g protein at 555 calories. Both use the Plate size (1 side + 2 entrees).
What is the best Panda Express protein strategy for a 2,000-calorie diet?
If your daily target is 2,000 calories, a Plate meal of ~600 calories with 60g protein leaves 1,400 calories for other meals. The benchmark: Super Greens + GTC + Broccoli Beef = 555 cal, 57g protein. For a more substantial meal with Fried Rice: Fried Rice + GTC + Broccoli Beef Plate = 1,045 cal, 61g protein.
Can I get 80g protein from one Panda Express meal?
Yes, with a Bigger Plate. Super Greens + Teriyaki Chicken + Grilled Teriyaki Chicken + Broccoli Beef Bigger Plate ≈ 98g protein at 1,080 calories. Alternatively, Fried Rice + GTC + Broccoli Beef + Black Pepper Sirloin Steak Bigger Plate = 1,225 calories with approximately 80g protein.
Is it worth getting a Bigger Plate for more protein?
For protein goals specifically, yes. Each additional entree adds protein without a fixed overhead cost. Adding Grilled Teriyaki Chicken (275 cal, 33g protein) as a third entree to upgrade from Plate to Bigger Plate is extremely efficient — you get 33g protein for 275 calories. Regular Teriyaki Chicken (340 cal, 41g protein) is even better per gram.
Which single entree gives the most protein at Panda Express?
Regular Teriyaki Chicken (non-grilled) provides the most protein per entree: 41g at 340 calories. Grilled Teriyaki Chicken comes second with 33g at 275 calories. If you're ordering one entree and protein is the goal, Teriyaki Chicken wins on raw grams; GTC wins on calories per gram of protein.
Is Panda Express a good option for high-protein eating?
Yes, with the right choices. Panda Express can deliver 60-100g protein per meal when you choose GTC, Teriyaki Chicken, Broccoli Beef, and Black Pepper Sirloin Steak with Super Greens. The trap is popular items like Orange Chicken (16g protein, 510 cal) — popular but protein-inefficient. Stick to teriyaki chicken options and lean beef/vegetable entrees.