Low Calorie Panda Express Orders That Are Actually Filling (2026)
Every combination under 600 calories ranked by calories and protein — not generic tips. All numbers from official Panda Express nutrition data.
QUICK ANSWER — OFFICIAL DATA
The lowest-calorie full meal at Panda Express is Super Greens + Broccoli Beef at 280 calories with 24g of protein. Switching from Fried Rice (620 cal) to Super Greens (130 cal) saves exactly 490 calories — before you pick a single entree. That one side swap is worth more than any entree substitution on the menu.
Start Here: Your Side Choice Saves 490 Calories
Most people focus on which entree to pick. But the side is where most of the calories live — and where the single biggest saving is available. Super Greens (130 cal) also contributes 9g protein and 7g fiber, making it the only side on the menu that actively helps your goals.
| Side | Calories | vs. Super Greens |
|---|---|---|
| Super Greens | 130 | — |
| Chow Fun | 410 | +280 cal |
| White Steamed Rice | 520 | +390 cal |
| Chow Mein | 600 | +470 cal |
| Fried Rice | 620 | +490 cal |
Source: Official Panda Express nutrition data (2026).
Every Order Under 400 Calories
These are Bowl combinations (1 side + 1 entree) — all using Super Greens as the side. Every number is calculated from official per-item values. Each is genuinely filling because the protein content is high relative to the calories.
Super Greens + Broccoli Beef
Lightest bowl
280 cal
24g protein
Super Greens + Black Pepper Sirloin Steak
Lean beef
310 cal
28g protein
Super Greens + Wok-Fired Shrimp
High sodium: 1,140mg
320 cal
26g protein
Super Greens + String Bean Chicken Breast
Chicken breast
340 cal
21g protein
Super Greens + Mushroom Chicken
Variety pick
350 cal
22g protein
Super Greens + Grilled Teriyaki Chicken
Best protein ratio
405 cal
42g protein
Filling Plates Under 600 Calories
A Plate (1 side + 2 entrees) gives you more protein and volume while staying under 600 calories — if you choose right. All use Super Greens as the side. The math is shown so you can verify each total.
Super Greens + Broccoli Beef + Black Pepper Sirloin Steak
130 + 150 + 180 = 460 cal
460 cal
43g protein
Super Greens + Broccoli Beef + String Bean Chicken Breast
130 + 150 + 210 = 490 cal
490 cal
36g protein
Super Greens + Broccoli Beef + Mushroom Chicken
130 + 150 + 220 = 500 cal
500 cal
37g protein
Super Greens + Broccoli Beef + Grilled Teriyaki Chicken
130 + 150 + 275 = 555 cal
555 cal
57g protein
Super Greens + String Bean Chicken Breast + Mushroom Chicken
130 + 210 + 220 = 560 cal
560 cal
34g protein
Super Greens + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak
130 + 275 + 180 = 585 cal
585 cal
61g protein
See exact calories for any combination
Add any side and entrees — the calculator shows live calorie totals, protein, carbs, and sodium as you build.
Best Entrees for a Calorie Deficit — Ranked
Every entree below is under 280 calories per serving. Sodium is included because even light entrees can be high in sodium — worth knowing if you order multiple items. Wok-Fired Shrimp is the standout exception: excellent protein-to-calorie ratio, but the highest sodium in this group.
| Entree | Calories | Protein | Sodium |
|---|---|---|---|
| Broccoli Beef | 150 | 15g | 520mg |
| Black Pepper Sirloin Steak | 180 | 19g | 590mg |
| Potato Chicken | 190 | 8g | 510mg |
| Wok-Fired Shrimp | 190 | 17g | 1,140mg |
| String Bean Chicken Breast | 210 | 12g | 560mg |
| Mushroom Chicken | 220 | 13g | 840mg |
| Grilled Teriyaki Chicken | 275 | 33g | 470mg |
Source: Official Panda Express nutrition data (2026). Sorted lightest to heaviest.
Drink Choices That Matter
A large Sweet Tea adds 510 calories — comparable to an entire Orange Chicken entree. If you are watching your total intake, the drink decision is not trivial. All values below are large size and verified from official Panda Express nutrition data.
| Drink (Large) | Calories |
|---|---|
| Bottled Water | 0 |
| Diet Coke / Coca-Cola Zero Sugar | 0 |
| Gold Peak Unsweetened Tea | 0 |
| Black Tea (large) | 10 |
| Lemon Green Tea (large) | 15 |
| Minute Maid Light Lemonade (large) | 20 |
| Peach Lychee Refresher | 210 |
| Watermelon Mango Refresher | 210 |
| Fuze Lemon Black Tea (large) | 300 |
| Sweet Tea (large) | 510 |
| Coca-Cola (large) | 510 |
Source: Official Panda Express nutrition data (2026).
About the data on this page
A common error in low-calorie Panda Express guides is using outdated side calorie figures. Super Greens is frequently listed at 90 calories on third-party tracking apps — that is the entree-sized serving. When ordered as a side in a Bowl or Plate, Super Greens is 130 calories. White Steamed Rice is often cited at 380 calories (correct: 520 calories). These errors make "light" combinations look significantly lighter than they are.
All figures on this page come from official Panda Express nutrition data. The calorie calculator on this site uses the same source — so totals you build in the calculator match exactly what is in the tables above.
How to think about ordering on a calorie deficit
The 490-calorie gap between Super Greens and Fried Rice is the most important fact in this article. It is a bigger saving than almost any entree swap you could make. Switching from Orange Chicken (510 cal) to Broccoli Beef (150 cal) saves 360 calories. Switching from Fried Rice to Super Greens saves 490. If you only change one thing, change the side.
The second thing most people get wrong is treating low calories and high filling as incompatible. A 280-calorie Super Greens + Broccoli Beef Bowl has 24g of protein and 7g of fiber — both of which actively suppress appetite. A 900-calorie Fried Rice + Orange Chicken Bowl has 29g protein and almost no fiber. The heavier meal has only marginally more protein, but is three times the calories. You will likely feel similar levels of fullness from both.
Protein matters here because it costs more energy to digest than carbohydrates or fat, and it triggers satiety hormones more effectively. This is why Grilled Teriyaki Chicken (33g protein, 275 cal) is the standout entree for a calorie deficit: it delivers more protein per calorie than anything else on the menu while staying under 300 calories. Add it to Super Greens and you have a 405-calorie Bowl with 42g of protein — enough protein for a full meal at a calorie count that leaves room in your daily budget.
One caveat: sodium. Even the lightest Panda Express Plate can approach 1,500mg of sodium. Wok-Fired Shrimp (190 cal, 17g protein) looks excellent on calories and protein, but at 1,140mg sodium per serving it nearly hits the recommended daily limit in one entree. If sodium is a concern alongside calories, Grilled Teriyaki Chicken (470mg), Broccoli Beef (520mg), and Potato Chicken (510mg) are the lowest-sodium options among the light entrees.
Common questions about low calorie ordering at Panda Express
Can you eat at Panda Express on a calorie deficit?
Yes. A Bowl with Super Greens and Broccoli Beef is 280 calories with 24g of protein. Even a full Plate can stay under 590 calories with the right choices. The key decision is your side: Super Greens (130 cal) vs. Fried Rice (620 cal) is a 490-calorie difference before you pick a single entree.
What is the lowest calorie full meal at Panda Express?
The lowest-calorie complete Bowl is Super Greens (130 cal side) + Broccoli Beef (150 cal) = 280 calories with 24g protein and 7g fiber. Super Greens + Black Pepper Sirloin Steak (310 cal, 28g protein) is a close second. Both are filling because the protein and fiber content is high relative to the calorie count.
Is Panda Express good for weight loss?
It can work. Broccoli Beef (150 cal, 15g protein) and Grilled Teriyaki Chicken (275 cal, 33g protein) are genuinely low-calorie, high-protein options. Pairing them with Super Greens instead of Fried Rice saves 490 calories. A carefully ordered Bowl or Plate can fit comfortably into a 1,500–1,800 calorie daily target.
How many calories should a Panda Express meal be on a deficit?
If your daily target is 1,500–1,800 calories across three meals, each meal should be around 400–600 calories. A Super Greens + Grilled Teriyaki Chicken Bowl hits 405 calories with 42g of protein — a solid fit for most deficit goals, with enough protein to preserve muscle and keep you full.
What Panda Express entree has the fewest calories?
Broccoli Beef at 150 calories is the lowest-calorie entree on the current menu, followed by Black Pepper Sirloin Steak at 180 calories. Both deliver solid protein — 15g and 19g respectively. Wok-Fired Shrimp at 190 calories is also worth noting, though its 1,140mg sodium is the highest of the three.
What is the most filling low-calorie order at Panda Express?
Super Greens + Grilled Teriyaki Chicken as a Bowl: 405 calories, 42g protein, 7g fiber. Protein and fiber together drive satiety — which is why this 405-calorie bowl often feels more filling than a 900-calorie bowl built from Fried Rice and Orange Chicken. If you want a Plate, add Black Pepper Sirloin Steak for 585 calories and 61g protein.
How much does Super Greens save compared to Fried Rice?
Exactly 490 calories. Super Greens is 130 calories per serving (as a side); Fried Rice is 620 calories. That gap applies regardless of which entree you choose or which meal size you order. Super Greens also provides 9g of protein and 7g of fiber — nutritional value that Fried Rice does not match.
All calorie and nutrition values are sourced from official Panda Express nutrition data (). Not affiliated with Panda Express, Inc. Nutrition values can change — confirm in-store or at pandaexpress.com if precision matters for dietary needs.