Panda Express Nutrition Guide: Complete 2026 Menu Breakdown
Complete nutrition facts for every Panda Express menu item — all entrees, sides, appetizers, soups, and condiments. All values verified against official Panda Express published data, correcting the widespread errors found on third-party apps and competitor sites.
Quick Answer
Panda Express entrees range from 90 to 550 calories per serving. The highest-protein entree is Teriyaki Chicken at 41g protein (340 cal). The lowest-calorie side is Super Greens at 130 calories with 9g protein. A Bowl ranges from 280–1,130 calories; a Plate from 460–1,680 calories depending on what you choose.
Chicken Entrees
The largest category on the menu. Grilled Teriyaki Chicken and Teriyaki Chicken are the standouts for protein; Orange Chicken is the most popular but least protein-efficient.
| Item | Cal | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Black Pepper Chicken | 280 | 13g | 19g | 15g | 1130mg |
| Hot Orange Chicken | 550 | 17g | 27g | 59g | 950mg |
| Kung Pao Chicken | 320 | 17g | 21g | 15g | 1050mg |
| Grilled Teriyaki Chicken | 275 | 33g | 10g | 14g | 470mg |
| Teriyaki Chicken | 340 | 41g | 13g | 14g | 630mg |
| Mushroom Chicken | 220 | 13g | 14g | 10g | 840mg |
| Orange Chicken | 510 | 16g | 24g | 53g | 850mg |
| Potato Chicken | 190 | 8g | 10g | 18g | 510mg |
Source: official Panda Express nutrition data
Common error: Orange Chicken protein is shown as 26g on many apps. Official data: 16g. Grilled Teriyaki Chicken is often listed as 300 cal / 36g protein — current official data: 275 cal / 33g protein.
Chicken Breast Entrees
Wok-prepared with white-meat chicken breast. Generally lower in fat and sodium than dark-meat chicken options.
| Item | Cal | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Honey Sesame Chicken Breast | 340 | 16g | 15g | 35g | 540mg |
| String Bean Chicken Breast | 210 | 12g | 12g | 13g | 560mg |
| Sweetfire Chicken Breast | 360 | 15g | 15g | 40g | 370mg |
| Sweet & Sour Chicken Breast | 300 | 10g | 12g | 40g | 260mg |
Source: official Panda Express nutrition data
Common error: String Bean Chicken Breast is often listed as 15g protein on tracking apps. Official data: 12g protein.
Beef Entrees
Three beef entrees span a wide calorie range. Broccoli Beef (150 cal, 15g protein) and Black Pepper Sirloin Steak (180 cal, 19g protein) are among the best protein-to-calorie options on the entire menu.
| Item | Cal | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Beijing Beef | 470 | 14g | 27g | 46g | 600mg |
| Black Pepper Sirloin Steak | 180 | 19g | 6g | 12g | 590mg |
| Broccoli Beef | 150 | 15g | 6g | 12g | 520mg |
Source: official Panda Express nutrition data
Common errors: Broccoli Beef protein was previously listed as 9g — current official data: 15g. Beijing Beef was previously 480 cal — current official data: 470 cal.
Seafood Entrees
Wok-Fired Shrimp is the standout protein option at 190 calories. Note Steamed Ginger Fish's high sodium (1,990mg — 87% of daily limit in one entree).
| Item | Cal | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Honey Walnut Shrimp | 430 | 13g | 28g | 32g | 700mg |
| Wok-Fired Shrimp | 190 | 17g | 5g | 19g | 1140mg |
| Steamed Ginger Fish | 200 | 15g | 12g | 8g | 1990mg |
Source: official Panda Express nutrition data
Vegetarian Options
Panda Express has limited vegetarian entrees. Eggplant Tofu is the primary option; Super Greens can be ordered as both a side and an entree.
| Item | Cal | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Eggplant Tofu | 340 | 7g | 24g | 23g | 520mg |
| Super Greens (entree) | 90 | 6g | 3g | 10g | 260mg |
Source: official Panda Express nutrition data
Note: All entrees are cooked in shared woks. Cross-contamination with meat is standard at Panda Express.
Sides
Your side choice has the largest single calorie impact on any meal. Super Greens (130 cal) vs Fried Rice (620 cal) is a 490-calorie difference — larger than most entrees.
| Item | Cal | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Super Greens | 130 | 9g | 4g | 14g | 370mg |
| Chow Fun | 410 | 9g | 9g | 73g | 1110mg |
| White Steamed Rice | 520 | 10g | 0g | 118g | 0mg |
| Chow Mein | 600 | 15g | 23g | 94g | 1000mg |
| Fried Rice | 620 | 13g | 19g | 101g | 1000mg |
Source: official Panda Express nutrition data
Critical allergen note: Super Greens contains wheat and soy — it is not gluten-free or wheat-free, despite being listed that way on many competitor sites. White Steamed Rice is the only wheat-free food item on the menu.
Appetizers & Soup
| Item | Cal | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Chicken Egg Roll (1 roll) | 200 | 6g | 10g | 20g | 340mg |
| Chicken Potsticker (3 pcs) | 160 | 6g | 6g | 20g | 250mg |
| Cream Cheese Rangoon (3 pcs) | 190 | 5g | 8g | 24g | 180mg |
| Vegetable Spring Roll (2 rolls) | 240 | 4g | 14g | 24g | 560mg |
Source: official Panda Express nutrition data. Serving sizes: Egg Roll = 1 roll; Potsticker = 3 pieces; Rangoon = 3 pieces; Spring Roll = 2 rolls.
| Item | Cal | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Hot & Sour Soup – Cup | 120 | 7g | 5g | 14g | 880mg |
| Hot & Sour Soup – Bowl | 170 | 10g | 6g | 20g | 1260mg |
Source: official Panda Express nutrition data
Calculate Any Meal Combination
Build your exact order and see live calorie, protein, and full macro totals using verified official data.
Open Calorie Calculator →Full Meal Calorie Guide
Total meal calories = your side + your entree(s). Here are verified totals for the 15 most common full meal combinations.
| Meal Combination | Size | Cal | Prot |
|---|---|---|---|
| Super Greens + Grilled Teriyaki Chicken | Bowl | 405 | 42g |
| Super Greens + Broccoli Beef + Black Pepper Sirloin Steak | Plate | 460 | 43g |
| Super Greens + GTC + Broccoli Beef | Plate | 555 | 57g |
| Super Greens + GTC + Black Pepper Sirloin Steak | Plate | 585 | 61g |
| White Steamed Rice + Grilled Teriyaki Chicken | Bowl | 795 | 43g |
| Fried Rice + Orange Chicken | Bowl | 1130 | 29g |
| Chow Mein + Orange Chicken | Bowl | 1110 | 31g |
| Fried Rice + GTC + Broccoli Beef | Plate | 1045 | 61g |
| Fried Rice + OC + Broccoli Beef | Plate | 1280 | 44g |
| Fried Rice + OC + Kung Pao Chicken | Plate | 1450 | 46g |
| Fried Rice + OC + Beijing Beef | Plate | 1600 | 43g |
| Fried Rice + OC + Hot OC | Plate | 1750 | 46g |
| Super Greens + GTC + Broccoli Beef + BPSS | Bigger Plate | 865 | 77g |
| Fried Rice + GTC + Broccoli Beef + BPSS | Bigger Plate | 1245 | 80g |
| Fried Rice + OC + GTC + Broccoli Beef | Bigger Plate | 1555 | 77g |
Source: official Panda Express nutrition data. GTC = Grilled Teriyaki Chicken. OC = Orange Chicken. BPSS = Black Pepper Sirloin Steak.
Best Picks by Nutrition Goal
For high protein
Entrees to prioritize: Teriyaki Chicken (41g), Grilled Teriyaki Chicken (33g), Black Pepper Sirloin Steak (19g), Wok-Fired Shrimp (17g).
Side to choose: Super Greens (adds 9g protein at only 130 calories).
Best single meal: Super Greens + GTC + Black Pepper Sirloin Steak Plate = 61g protein, 585 calories.
For low calories
Entrees to prioritize: Broccoli Beef (150 cal), Black Pepper Sirloin Steak (180 cal), String Bean Chicken Breast (210 cal).
Side to choose: Super Greens (130 cal — only option under 200 calories).
Lowest-calorie Bowl: Super Greens + Broccoli Beef = 280 calories.
Lowest-calorie Plate: Super Greens + Broccoli Beef + Black Pepper Sirloin Steak = 460 calories.
For low sodium
Lowest-sodium entrees: Cream Cheese Rangoon (180mg, appetizer), Sweet & Sour Chicken Breast (260mg), Broccoli Beef (520mg), Grilled Teriyaki Chicken (470mg).
Lowest-sodium side: White Steamed Rice (0mg sodium — unique on the menu).
Avoid: Steamed Ginger Fish (1,990mg), Wok-Fired Shrimp (1,140mg), Black Pepper Chicken (1,130mg).
For balanced macros
Best balanced Plate: Super Greens + Grilled Teriyaki Chicken + Broccoli Beef = 555 cal, 57g protein, 22g fat, 40g carbs.
Macro profile: Approximately 41% calories from protein — significantly higher than most fast-casual meals.
Data Accuracy: What Most Sites Get Wrong
Verified corrections to widely-circulated wrong data
| Item | Wrong value | Correct value |
|---|---|---|
| Orange Chicken protein | 26g | 16g |
| Grilled Teriyaki Chicken calories | 300 cal | 275 cal |
| Grilled Teriyaki Chicken protein | 36g | 33g |
| Broccoli Beef protein | 9g | 15g |
| String Bean Chicken Breast protein | 15g | 12g |
| Beijing Beef calories | 480 cal | 470 cal |
| Super Greens (side) allergens | Listed as gluten-free | Contains wheat & soy |
| Honey Sesame CB allergens | Often listed with soy | Does NOT contain soy |
Frequently Asked Questions
What is the lowest-calorie entree at Panda Express?
Broccoli Beef is the lowest-calorie standard entree at 150 calories per serving, with 15g protein. Black Pepper Sirloin Steak is next at 180 calories with 19g protein. Both are also among the best protein-to-calorie options on the menu.
What is the highest-protein item at Panda Express?
Teriyaki Chicken (non-grilled) has the most protein at 41g per serving and 340 calories. Grilled Teriyaki Chicken is second with 33g protein at 275 calories. Both have an identical protein-to-calorie ratio of 8.3 calories per gram of protein — the best efficiency on the menu.
How many calories are in a Panda Express meal?
A Bowl (1 side + 1 entree) ranges from 280 to 1,130 calories. A Plate (1 side + 2 entrees) ranges from 460 to 1,680 calories. A Bigger Plate (1 side + 3 entrees) ranges from 670 to 2,100+ calories. The most popular order — Fried Rice + Orange Chicken — is 1,130 calories as a Bowl.
What Panda Express items have the least sodium?
The lowest-sodium entrees are: Sweet & Sour Chicken Breast (260mg), Sweetfire Chicken Breast (370mg), Super Greens side (370mg), Broccoli Beef (520mg), Cream Cheese Rangoon (180mg). The highest-sodium items: Steamed Ginger Fish (1,990mg), Wok-Fired Shrimp (1,140mg), Black Pepper Chicken (1,130mg), and Chow Fun (1,110mg).
Is there a downloadable Panda Express nutrition PDF?
Panda Express no longer publishes a downloadable nutrition PDF. Official nutrition data is available on their website at pandaexpress.com. This guide provides the complete nutrition table for all standard menu items, verified against official published data.
Which Panda Express items are best for weight loss?
For a calorie-controlled diet: Super Greens (130 cal, 9g protein) is the best side. Among entrees, Broccoli Beef (150 cal), Black Pepper Sirloin Steak (180 cal), String Bean Chicken Breast (210 cal), and Grilled Teriyaki Chicken (275 cal) are the best options. A Bowl with Super Greens + Grilled Teriyaki Chicken = 405 calories with 42g protein.
Does Panda Express have vegetarian options?
Panda Express has limited vegetarian options. Eggplant Tofu is the primary vegetarian entree at 340 calories and 7g protein. Super Greens (side and entree version) and Steamed Vegetables are also vegetarian. Most other items contain chicken, beef, shrimp, or fish. Vegetable Spring Rolls (appetizer) are also vegetarian.
What is the healthiest Panda Express order?
For overall nutrition balance: Super Greens + Grilled Teriyaki Chicken Bowl = 405 calories, 42g protein, 14g fat, 28g carbs. This provides excellent protein-to-calorie efficiency, moderate sodium (840mg total), and meaningful fiber from Super Greens (7g). For a Plate version add Broccoli Beef: 555 calories, 57g protein.
How accurate is the Panda Express nutrition data?
Panda Express publishes official nutrition data for all menu items. Values can vary slightly by location due to portion differences and recipe variations. The data in this guide reflects official published figures. For medical or dietary management purposes, confirm with your local restaurant.