Highest Protein Items at Panda Express (Every Entree Ranked)
Every Panda Express entree ranked by protein grams, with protein-to-calorie efficiency so you can make an informed choice whether you're prioritizing raw protein or lean macros.
Quick Answer
Regular Teriyaki Chicken has the most protein at 41g per serving (340 calories). Grilled Teriyaki Chicken is second at 33g (275 calories), then Black Pepper Sirloin Steak at 19g (180 calories). Most sources incorrectly say GTC has the highest protein — it doesn't. GTC wins on protein efficiency, not raw grams.
Top 5 Highest-Protein Entrees at Panda Express
Highest raw protein. Whole grilled chicken thigh fillet. 630mg sodium.
Best protein efficiency. 65 fewer calories than regular TC. 470mg sodium.
Best beef option. 2nd best efficiency. Just 180 calories total.
3rd best efficiency. High sodium at 1,140mg — worth noting.
Contains peanuts. Good protein but lower efficiency. 1,050mg sodium.
Full Protein Ranking — All Entrees
Every Panda Express entree and side sorted by protein grams, from highest to lowest. All values from official Panda Express nutrition data.
| Item | Protein | Calories | Cal/g |
|---|---|---|---|
| Teriyaki Chicken | 41g | 340 | 8.3 |
| Grilled Teriyaki Chicken | 33g | 275 | 8.3 |
| Black Pepper Sirloin Steak | 19g | 180 | 9.5 |
| Wok-Fired Shrimp | 17g | 190 | 11.2 |
| Kung Pao Chicken | 17g | 320 | 18.8 |
| Honey Sesame Chicken Breast | 16g | 340 | 21.2 |
| Orange Chicken | 16g | 510 | 31.9 |
| Broccoli Beef | 15g | 150 | 10 |
| Sweetfire Chicken Breast | 15g | 360 | 24 |
| Steamed Ginger Fish | 15g | 200 | 13.3 |
| Chow Mein (side) | 15g | 600 | 40 |
| Mushroom Chicken | 13g | 220 | 16.9 |
| Black Pepper Chicken | 13g | 280 | 21.5 |
| Honey Walnut Shrimp | 13g | 430 | 33.1 |
| String Bean Chicken Breast | 12g | 210 | 17.5 |
| Sweet & Sour Chicken Breast | 10g | 300 | 30 |
| White Steamed Rice (side) | 10g | 520 | 52 |
| Super Greens (side) | 9g | 130 | 14.4 |
| Potato Chicken | 8g | 190 | 23.8 |
| Eggplant Tofu | 7g | 340 | 48.6 |
| Beijing Beef | 14g | 470 | 33.6 |
Source: official Panda Express nutrition data. Cal/g = calories per gram of protein.
Build a High-Protein Panda Express Meal
Use the protein calculator to see live protein totals as you build your order — bowl, plate, or bigger plate.
Open Protein Calculator →Protein-to-Calorie Efficiency: The Full Picture
Raw protein grams tell one story. Protein efficiency — how many calories you spend per gram of protein — tells another. If you're managing total calorie intake while hitting a protein target, efficiency matters more than raw grams.
Efficiency tiers
Excellent (under 10 cal/g protein)
Teriyaki Chicken (8.3), Grilled Teriyaki Chicken (8.3), Black Pepper Sirloin Steak (9.5)
Good (10–15 cal/g protein)
Wok-Fired Shrimp (11.2), Broccoli Beef (10.0), Steamed Ginger Fish (13.3)
Moderate (15–25 cal/g protein)
Kung Pao Chicken (18.8), String Bean Chicken Breast (17.5), Mushroom Chicken (16.9)
Poor (over 25 cal/g protein)
Orange Chicken (31.9), Beijing Beef (33.6), Honey Walnut Shrimp (33.1), Fried Rice (47.7)
High-Protein Meal Builds
Verified protein totals for specific bowl, plate, and bigger plate combinations built around the highest-protein entrees.
| Combination | Protein | Calories |
|---|---|---|
| Bowl: Super Greens + Grilled Teriyaki Chicken | 42g | 405 |
| Bowl: Super Greens + Teriyaki Chicken | 50g | 470 |
| Bowl: Fried Rice + Teriyaki Chicken | 54g | 960 |
| Plate: Super Greens + GTC + Broccoli Beef | 57g | 555 |
| Plate: Super Greens + GTC + Black Pepper Sirloin Steak | 61g | 585 |
| Plate: Fried Rice + TC + Broccoli Beef | 69g | 1110 |
| Bigger Plate: Super Greens + GTC + TC + Black Pepper Sirloin Steak | 102g | 865 |
| Bigger Plate: Fried Rice + TC + GTC + Broccoli Beef | 96g | 1335 |
Source: official Panda Express nutrition data. GTC = Grilled Teriyaki Chicken. TC = Teriyaki Chicken.
Common Protein Myths — Corrected
- "Grilled Teriyaki Chicken has the most protein at Panda Express" — False. Regular Teriyaki Chicken has 41g vs GTC's 33g. GTC has better efficiency but not higher raw protein.
- "Grilled Teriyaki Chicken has 36g protein" — Outdated. Official current data: 33g protein.
- "Orange Chicken has 26g protein" — Widespread error in MyFitnessPal and Cronometer. Official data: 16g protein. This 10g gap matters for protein tracking.
- "String Bean Chicken Breast has 15g protein" — Incorrect. Official data: 12g protein.
- "Broccoli Beef has 9g protein" — Old data. Official current data: 15g protein.
Frequently Asked Questions
Which Panda Express item has the most protein?
Regular Teriyaki Chicken has the most protein at 41g per serving (340 calories). It is followed by Grilled Teriyaki Chicken at 33g (275 calories), then Black Pepper Sirloin Steak at 19g (180 calories). Many sources incorrectly claim Grilled Teriyaki Chicken has the highest protein — it does not. Regular Teriyaki Chicken (non-grilled) tops the list by raw grams.
Does Grilled Teriyaki Chicken have the highest protein at Panda Express?
No. Grilled Teriyaki Chicken has 33g protein — impressive, but second behind regular Teriyaki Chicken's 41g. GTC wins on protein efficiency (8.3 calories per gram, same ratio as regular TC), but not raw protein grams. If you want the highest protein total from one entree, order regular Teriyaki Chicken.
What is the highest-protein Panda Express Bowl?
The highest-protein Bowl is Fried Rice + Teriyaki Chicken = 54g protein total at 960 calories. If you want high protein with fewer calories, Super Greens + Grilled Teriyaki Chicken = 42g protein at just 405 calories — the best protein-to-calorie Bowl on the menu.
What is the highest-protein Panda Express Plate?
The highest-protein Plate is Fried Rice + Teriyaki Chicken + Broccoli Beef at 69g protein (1,110 calories). For high protein with lower calories: Super Greens + Grilled Teriyaki Chicken + Broccoli Beef = 57g protein at 555 calories.
Which Panda Express entree has the best protein-to-calorie ratio?
Both Teriyaki Chicken and Grilled Teriyaki Chicken tie at 8.3 calories per gram of protein — the best ratio among all entrees. Black Pepper Sirloin Steak comes in second at 9.5 cal/g. For context, Orange Chicken has a poor ratio of 31.9 cal/g despite being the most popular item.
How much protein can you get in one Panda Express meal?
A Bigger Plate built for protein — Fried Rice + Teriyaki Chicken + Grilled Teriyaki Chicken + Broccoli Beef — totals approximately 96g protein at 1,335 calories. A more moderate high-protein Bigger Plate: Super Greens + GTC + Teriyaki Chicken + Black Pepper Sirloin Steak = 102g protein at approximately 865 calories.
Is Orange Chicken high in protein?
No. Orange Chicken has only 16g protein per serving at 510 calories — a ratio of 31.9 calories per gram. It ranks near the bottom of entrees for protein efficiency. Many tracking apps incorrectly show 26g protein for Orange Chicken, but the official figure is 16g.
What is the highest-protein low-calorie option at Panda Express?
Black Pepper Sirloin Steak (180 cal, 19g protein) and Broccoli Beef (150 cal, 15g protein) are the best high-protein low-calorie entrees. A Bowl with Super Greens + Grilled Teriyaki Chicken gives 42g protein at just 405 total calories — the benchmark for lean high-protein ordering at Panda Express.