How to Order at Panda Express on a Calorie Deficit
Updated March 2026 · 6 min read · Data from official Panda Express nutrition information
Quick Answer
A Panda Express Bowl with Super Greens and Broccoli Beef comes to just 280 calories. A Plate stays under 560 calories with the right entrees. The biggest lever: switching from Fried Rice (620 cal) to Super Greens (130 cal) saves 490 calories before you even pick an entree.
The Biggest Lever — Your Side Choice
Most people focus on which entree to pick. But the side is where the most calories live — and where you have the most control.
| 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 |
Super Greens has 130 calories, 7g of fiber, and 9g of protein. It's filling, it's fast, and swapping to it from Fried Rice cuts nearly 500 calories without changing a single entree. If you only change one thing about how you order at Panda Express, make it this.
Best Entrees for a Calorie Deficit
These entrees give you solid nutrition without blowing your calorie budget:
| 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 | 1140mg |
| String Bean Chicken Breast | 210 | 12g | 560mg |
| Mushroom Chicken | 220 | 13g | 840mg |
| Grilled Teriyaki Chicken | 275 | 33g | 470mg |
Specific Orders by Calorie Target
Under 400 Calories — Bowl Orders
280 cal
24g protein
310 cal
28g protein
320 cal
26g protein
340 cal
21g protein
Under 600 Calories — Plate Orders
500 cal
37g protein
490 cal
42g protein
560 cal
34g protein
555 cal
57g protein
High-Calorie Items to Skip
These are the items that most commonly derail a calorie deficit order:
Drinks Add Up Fast
A large Sweet Tea has 510 calories and 126g of sugar — almost as many calories as an Orange Chicken. If you're watching your intake, the drink order matters.
| Drink (Large) | Calories |
|---|---|
| Bottled Water | 0 |
| Unsweetened Black Tea | 10 |
| Lemon Green Tea | 15 |
| Diet Coke / Coke Zero | 0 |
| Peach Lychee Refresher | 210 |
| Fuze Lemon Black Tea | 300 |
| Sweet Tea | 510 |
See the Exact Numbers for Your Order
Build any combination in our free calculator and see total calories, protein, carbs, and fat — instantly.
Common Questions
Can you eat at Panda Express on a calorie deficit?
Yes. A Bowl with Super Greens and Broccoli Beef is only 280 calories. Even a full Plate can stay under 560 calories with the right choices. The key is picking Super Greens as your side and choosing lighter entrees.
What's the lowest calorie option at Panda Express?
The Super Greens entree has 90 calories per serving, making it the lightest item available. Among full standalone entrees, Broccoli Beef at 150 calories and Black Pepper Sirloin Steak at 180 calories are the lightest choices.
Is Panda Express good for weight loss?
It can work. The menu has genuine low-calorie options like Broccoli Beef (150 cal) and Grilled Teriyaki Chicken (275 cal with 33g protein). Pair them with Super Greens instead of Fried Rice, drink water, and skip appetizers and you can have a satisfying 300–500 calorie meal.
How many calories should a Panda Express meal have?
That depends on your daily target. If you're eating 1,500–1,800 calories per day across 3 meals, each meal should be around 400–600 calories. A Bowl with Super Greens and Grilled Teriyaki Chicken hits 405 calories with 42g of protein — a solid fit for most deficit goals.
What Panda Express entree has the fewest calories?
Broccoli Beef at 150 calories and Black Pepper Sirloin Steak at 180 calories are the lowest-calorie entrees on the current menu. Both also deliver solid protein — 15g and 19g respectively.