Low-Calorie Panda Express Order Guide: Complete 2026 Breakdown
Verified low-calorie Panda Express combos with exact calorie and macro totals — Bowls from 280 calories, Plates from 460 calories, and Bigger Plates under 800 calories. The key is side choice, not entree choice: Super Greens (130 cal) vs. Fried Rice (620 cal) is a 490-calorie difference in the same meal format.
Quick Answer
The lowest-calorie Bowl is Super Greens + Broccoli Beef at 280 calories with 24g protein. The lowest-calorie Plate is Super Greens + Broccoli Beef + Black Pepper Sirloin Steak at 460 calories with 49g protein. Many sites claim Panda Express is impossible to eat healthfully — not true. With the right side and entrees, it's one of the more flexible fast food options for calorie management.
The One Swap That Changes Everything
Most people focus on entree choice when trying to eat low-calorie at Panda Express. The bigger variable is the side.
| Side | Calories | Savings vs. Fried Rice |
|---|---|---|
| Super Greens | 130 | −490 |
| Chow Fun | 410 | −210 |
| White Steamed Rice | 520 | −100 |
| Chow Mein | 600 | −20 |
| Fried Rice | 620 | — |
Source: official Panda Express nutrition data
Switching from Fried Rice to Super Greens saves 490 calories — more than a typical entree. If you make no other change to your order, this single swap keeps the entire meal under 600 calories for most entree combinations.
Calculate Your Exact Meal Calories
Build any Bowl, Plate, or Bigger Plate and see live calorie and macro totals — add or remove items to find your ideal low-calorie order.
Open Calorie Calculator →Low-Calorie Bowls (Under 500 Calories)
All combinations below use Super Greens as the side — the only way to keep a Bowl under 500 calories. Sorted by total calories.
| Bowl (Super Greens + Entree) | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Super Greens + Broccoli Beef | 280 | 24g | 10g | 26g |
| Super Greens + Black Pepper Sirloin Steak | 310 | 28g | 10g | 26g |
| Super Greens + Wok-Fired Shrimp | 320 | 26g | 9g | 33g |
| Super Greens + String Bean Chicken Breast | 340 | 21g | 16g | 27g |
| Super Greens + Steamed Ginger Fish | 330 | 24g | 16g | 22g |
| Super Greens + Grilled Teriyaki Chicken | 405 | 42g | 14g | 28g |
| Super Greens + Mushroom Chicken | 350 | 22g | 18g | 24g |
Source: official Panda Express nutrition data. Bowl = Super Greens side + 1 entree.
Low-Calorie Plates (Under 700 Calories)
A Plate includes one side and two entrees. All combinations below use Super Greens. Sorted by total calories.
| Plate (Super Greens + 2 Entrees) | Cal | Protein |
|---|---|---|
| Super Greens + Broccoli Beef + BPSS | 460 | 49g |
| Super Greens + Broccoli Beef + Wok-Fired Shrimp | 470 | 41g |
| Super Greens + BPSS + Wok-Fired Shrimp | 500 | 45g |
| Super Greens + Broccoli Beef + String Bean Chicken Breast | 490 | 36g |
| Super Greens + GTC + Broccoli Beef | 555 | 57g |
| Super Greens + GTC + BPSS | 585 | 61g |
| Super Greens + GTC + Wok-Fired Shrimp | 595 | 59g |
Source: official Panda Express nutrition data. Abbreviations: GTC = Grilled Teriyaki Chicken, BPSS = Black Pepper Sirloin Steak.
Low-Calorie Bigger Plates (Under 800 Calories)
A Bigger Plate includes one side and three entrees. These combinations stay under 800 calories while delivering 60–78g protein.
| Bigger Plate (Super Greens + 3 Entrees) | Cal | Protein |
|---|---|---|
| Super Greens + Broccoli Beef + BPSS + Wok-Fired Shrimp | 650 | 60g |
| Super Greens + Broccoli Beef + BPSS + String Bean Chicken | 660 | 55g |
| Super Greens + GTC + Broccoli Beef + BPSS | 735 | 76g |
| Super Greens + GTC + BPSS + Wok-Fired Shrimp | 775 | 78g |
Source: official Panda Express nutrition data. GTC = Grilled Teriyaki Chicken, BPSS = Black Pepper Sirloin Steak.
Best Low-Calorie Entrees
The five lowest-calorie entrees, with their protein counts. All are solid choices for a low-calorie build.
1. Broccoli Beef
Lowest-calorie entree. Best beef option by protein efficiency.
2. Black Pepper Sirloin Steak
Second lowest. Best protein-to-calorie ratio after both teriyaki options.
3. Wok-Fired Shrimp
Low calorie with good protein. High sodium at 1,140mg.
4. Potato Chicken
Low calorie but also low protein — less efficient for most goals.
5. Grilled Teriyaki Chicken
Best protein-to-calorie ratio overall (8.3 cal/g). Strong pick for protein + calorie control.
What to Avoid When Ordering Low-Calorie
High-calorie items that derail low-calorie orders
| Item | Calories | Context |
|---|---|---|
| Fried Rice | 620 | 490 cal more than Super Greens |
| Orange Chicken | 510 | 360 cal above lowest entree |
| Hot Orange Chicken | 550 | 400 cal above lowest entree |
| Beijing Beef | 470 | 320 cal above lowest entree |
| Honey Walnut Shrimp | 430 | 280 cal above lowest entree |
A Bowl of Fried Rice + Orange Chicken totals 1,130 calories — nearly a full day's intake for some calorie targets. The same meal format with Super Greens + Broccoli Beef is 280 calories. The food format is identical; the calorie difference comes entirely from item selection.
Frequently Asked Questions
What is the lowest-calorie meal at Panda Express?
The lowest-calorie Bowl is Super Greens + Broccoli Beef at 280 calories total. The lowest-calorie Plate is Super Greens + Broccoli Beef + Black Pepper Sirloin Steak at 460 calories. These are the minimum-calorie options for a complete Panda Express combo meal.
Can you eat low-calorie at Panda Express?
Yes — and significantly more so than most fast food chains. A Bowl with Super Greens and Broccoli Beef is 280 calories with 24g protein. The main variable is your side choice: Super Greens (130 cal) vs. Fried Rice (620 cal) creates a 490-calorie difference in the same meal format. The entrees themselves are largely 150–360 calories.
What are the lowest-calorie entrees at Panda Express?
In order: Broccoli Beef (150 cal), Black Pepper Sirloin Steak (180 cal), Wok-Fired Shrimp (190 cal), Potato Chicken (190 cal), and Super Greens entree (90 cal). Broccoli Beef and BPSS also have strong protein counts — 15g and 19g respectively — making them the best low-calorie high-protein choices.
What Panda Express side has the fewest calories?
Super Greens has 130 calories — the only side under 400 calories. The next-lowest is Chow Fun at 410 calories, then White Steamed Rice at 520, Chow Mein at 600, and Fried Rice at 620. If you're managing calories, Super Greens is non-negotiable as your side.
What is the lowest-calorie Panda Express Plate under 600 calories?
Super Greens + Broccoli Beef + Black Pepper Sirloin Steak = 460 calories (49g protein). Super Greens + Broccoli Beef + Wok-Fired Shrimp = 470 calories (41g protein). Both are well under 600 calories and provide substantial protein. Super Greens + Grilled Teriyaki Chicken + Broccoli Beef = 555 calories (57g protein) is the best protein-to-calorie Plate.
Is it possible to get a Panda Express Bigger Plate under 800 calories?
Yes. Super Greens + Broccoli Beef + Black Pepper Sirloin Steak + Wok-Fired Shrimp = 650 calories (60g protein). Super Greens + Broccoli Beef + BPSS + Grilled Teriyaki Chicken = 735 calories (76g protein). Both are Bigger Plates under 800 calories with high protein.
What should I avoid when ordering low-calorie at Panda Express?
The biggest calorie sources to avoid: Fried Rice (620 cal) or Chow Mein (600 cal) as your side, Orange Chicken (510 cal), Hot Orange Chicken (550 cal), Beijing Beef (470 cal), and Honey Walnut Shrimp (430 cal). Combining a high-calorie side with a high-calorie entree quickly reaches 1,100+ calories for just a Bowl.
What is a good low-calorie Panda Express order for weight loss?
A reliable order: Super Greens (130 cal) + Grilled Teriyaki Chicken (275 cal) = 405 cal Bowl with 42g protein. This covers roughly 20% of daily calories while providing a substantial protein hit. Alternatively, Super Greens + Broccoli Beef (280 cal Bowl) for even fewer calories. Both are filling and macro-efficient.