Highest Protein at Panda Express in 2026 — Full Rankings, Plate Builds & Calculator
Every entree ranked by protein using official data, with real plate combinations that hit 60–100g+ and an explanation of why most protein guides online carry wrong numbers.
QUICK ANSWER — OFFICIAL DATA
Grilled Teriyaki Chicken leads with 33g of protein for 275 calories — the best protein-to-calorie ratio on the menu (8.3 cal/g). Teriyaki Chicken (the non-grilled version) has 41g for 340 calories if the absolute highest single-item count matters more than efficiency. A Bigger Plate with Super Greens, two Grilled Teriyaki Chickens, and Black Pepper Sirloin Steak totals 94g of protein for 860 calories — many competitor sites cite figures like 76g or use wrong calorie values for these items.
Real Plate Builds — Bowl, Plate, and Bigger Plate
These are combinations you can order right now. Calories and protein are calculated from official per-item values — not estimates. The math is shown inline so you can verify it.
The Protein Bowl
Super Greens (130 cal, 9g protein) + Grilled Teriyaki Chicken (275 cal, 33g protein) = 405 calories with 42 grams of protein. That is 9.6 calories per gram of protein — an exceptional ratio for any meal, let alone fast food. Swap to Teriyaki Chicken (non-grilled) for 50g protein at 470 calories if you want the highest count possible in a Bowl.
Build this in the protein calculator →The High-Protein Plate
Super Greens (130 cal, 9g) + Grilled Teriyaki Chicken (275 cal, 33g) + Black Pepper Sirloin Steak (180 cal, 19g) = 585 calories and 61g of protein. The steak is one of the most efficient items on the menu: 19g of protein at only 180 calories (9.5 cal/g). It adds savory variety while contributing meaningfully to the protein total.
Try this combination in the calculator →The Double Teriyaki Bigger Plate
Super Greens (130) + Grilled Teriyaki Chicken (275) + Grilled Teriyaki Chicken (275) + Black Pepper Sirloin Steak (180) = 860 calories and 94g of protein. Protein: 9 + 33 + 33 + 19 = 94g. Many sites cite this combination at 76g protein using incorrect calorie and protein values — the current official figures produce 94g.
Build the exact Bigger Plate in the calculator →Every Entree Ranked by Protein — 2026 Official Data
Values sourced from official Panda Express nutrition data. The cal/g column shows how many calories it costs per gram of protein — lower is more efficient. Items below are sorted by protein count (highest first).
| Entree | Protein | Calories | Cal / g | Best For |
|---|---|---|---|---|
| Teriyaki Chicken | 41g | 340 | 8.3 | Max protein count |
| Grilled Teriyaki Chicken | 33g | 275 | 8.3 | Best efficiency |
| Black Pepper Sirloin Steak | 19g | 180 | 9.5 | Low calorie |
| Wok-Fired Shrimp | 17g | 190 | 11.2 | Hidden gem |
| Kung Pao Chicken | 17g | 320 | 18.8 | Flavor + protein |
| Hot Orange Chicken | 17g | 550 | 32.4 | Occasional |
| Honey Sesame Chicken Breast | 16g | 340 | 21.3 | Variety |
| Orange Chicken | 16g | 510 | 31.9 | Occasional |
| Broccoli Beef | 15g | 150 | 10.0 | Best beef ratio |
| Steamed Ginger Fish | 15g | 200 | 13.3 | Lean seafood |
| Sweetfire Chicken Breast | 15g | 360 | 24.0 | Variety |
| Beijing Beef | 14g | 470 | 33.6 | Occasional |
| Honey Walnut Shrimp | 13g | 430 | 33.1 | Occasional |
| Mushroom Chicken | 13g | 220 | 16.9 | Low cal |
| Black Pepper Chicken | 13g | 280 | 21.5 | Variety |
| String Bean Chicken Breast | 12g | 210 | 17.5 | Volume |
| Sweet & Sour Chicken Breast | 10g | 300 | 30.0 | Variety |
| Potato Chicken | 8g | 190 | 23.8 | Occasional |
Source: Official Panda Express nutrition data (2026). Cal/g = calories per gram of protein; lower = more efficient.
Build your exact protein order
Mix any combination of entrees and sides — the calculator shows live protein totals, not estimates.
The Protein Hack — How to Hit 90–116g at Panda Express
The "protein hack" that fitness communities reference is straightforward: use a Bigger Plate's three entree slots for high-protein items exclusively, and choose Super Greens as your side. Here is what the math looks like across four real combinations:
Super Greens + Grilled Teriyaki Chicken (×2) + Black Pepper Sirloin Steak
Best protein-to-calorie ratio on a Bigger Plate
94g protein
860 cal
Super Greens + Teriyaki Chicken + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak
Crosses 100g — Teriyaki Chicken contributes 41g alone
102g protein
925 cal
Super Greens + Grilled Teriyaki Chicken (×3)
All three entree slots filled with Grilled Teriyaki
108g protein
955 cal
Super Greens + Teriyaki Chicken + Grilled Teriyaki Chicken (×2)
Highest protein Bigger Plate combination
116g protein
1,020 cal
GTC = Grilled Teriyaki Chicken (33g, 275 cal) · Teriyaki = Teriyaki Chicken (41g, 340 cal) · BPSS = Black Pepper Sirloin Steak (19g, 180 cal) · Super Greens (9g, 130 cal)
About the data on this page
Most protein guides for Panda Express are using outdated nutrition data. The errors are significant: Broccoli Beef is listed at 9g protein on many sites (the current official value is 15g — a 67% undercount). Orange Chicken appears at 19–26g protein across different guides (official: 16g). Grilled Teriyaki Chicken ranges from 33g to 36g depending on the source (official: 33g at 275 cal, not 36g or 300 cal). These discrepancies come from data that has not been updated after Panda Express reformulated or re-weighed items.
All figures on this page come from official Panda Express nutrition data. The protein calculator on this site uses the same source, so totals you see there match exactly what is in this article.
What You Should Actually Order
The most common mistake when ordering for protein at Panda Express is fixating on the entree while ignoring the side. Super Greens as your side saves 490 calories compared to Fried Rice — that is the caloric equivalent of almost two full Broccoli Beef servings. That one swap is what creates room to double-up on protein-dense entrees without overrunning a daily calorie budget.
The second mistake is treating Orange Chicken as a protein source. At 16g per serving and 510 calories, every gram of protein costs 31.9 calories. Every gram from Grilled Teriyaki Chicken costs 8.3 calories. If protein-per-calorie matters, that difference is enormous — you get twice the protein for two-thirds of the calories by switching entrees.
Wok-Fired Shrimp (17g protein, 190 calories; 11.2 cal/g) is the most underordered high-efficiency item on the menu. It is not a staple recommendation in most guides because it is not as well-known, but it slots in cleanly alongside Grilled Teriyaki and Black Pepper Sirloin Steak for Bigger Plate builds that want variety.
The Reddit and fitness community consensus — that Panda Express is a solid option for hitting protein macros — is correct, but only when ordering deliberately. A default Fried Rice + Orange Chicken plate delivers 29g protein for 1,130 calories. A Super Greens + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak plate delivers 61g protein for 585 calories. Same restaurant, completely different nutritional outcome.
Common questions about protein at Panda Express
What has the most protein at Panda Express?
Teriyaki Chicken has the most protein at 41g per serving (340 calories). For the best protein-to-calorie ratio, Grilled Teriyaki Chicken is the pick: 33g for 275 calories (8.3 cal per gram of protein). Both are distinct items on the menu — Teriyaki Chicken is the non-grilled version with a higher protein count but also higher calories.
What's the best high-protein plate I can actually order?
For a standard Plate: Super Greens + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak delivers 61g of protein for 585 calories. For a Bigger Plate: Super Greens + two Grilled Teriyaki Chicken + Black Pepper Sirloin Steak gives 94g of protein for 860 calories. Both are real, orderable combinations available at any Panda Express.
Is the Panda Express protein calculator accurate?
Yes — it pulls directly from official Panda Express nutrition data, the same source used in this article. You can adjust portions from half to double servings and see protein, calories, and all macros update live. It is the most reliable way to hit a specific protein target when building a custom order.
How do I get 40g+ protein for under 450 calories at Panda Express?
A Bowl with Super Greens and Grilled Teriyaki Chicken is 405 calories with 42g of protein (130 + 275 cal; 9 + 33g protein). Swapping to Teriyaki Chicken (non-grilled) gives 50g of protein for 470 calories. Both are exceptional protein-to-calorie ratios — better than most dedicated protein options at other fast food chains.
What's the protein in Orange Chicken at Panda Express?
16g per serving at 510 calories. Many sites list it at 19–26g based on outdated data — the current official figure is 16g. At 31.9 calories per gram of protein, Orange Chicken has one of the worst protein efficiency ratios on the menu. It is perfectly fine to enjoy occasionally, but if protein is your goal there are far better choices.
Can you hit 100 grams of protein from a single Panda Express order?
Yes — Super Greens + Teriyaki Chicken + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak on a Bigger Plate gives 102g of protein for 925 calories. Triple Grilled Teriyaki Chicken + Super Greens hits 108g for 955 calories. The Bigger Plate's three entree slots are what make these totals possible.
What is the protein hack at Panda Express?
The protein hack is filling all three entree slots on a Bigger Plate with high-protein options — typically Grilled Teriyaki Chicken (33g each) or mixing in Teriyaki Chicken (41g) and Black Pepper Sirloin Steak (19g). Adding Super Greens instead of rice keeps calorie count down. This approach reaches 90–116g of protein for 860–1,020 calories and is what fitness and Reddit communities mean when they call Panda Express a solid bulking option.
What's the protein in Broccoli Beef at Panda Express?
15g per serving at 150 calories, giving it a protein-to-calorie ratio of 10.0 cal/g — the best of any beef option on the menu. Many sites list it at 9g based on old data, but the current official figure is 15g. It is a genuinely underrated choice for lean protein without spending many calories.
Is Panda Express good for a high-protein diet?
Yes, particularly compared to most fast food. Grilled Teriyaki Chicken (33g/275 cal), Black Pepper Sirloin Steak (19g/180 cal), and Broccoli Beef (15g/150 cal) all deliver exceptional protein-per-calorie ratios. The key variable is the side: Super Greens instead of Fried Rice saves 490 calories, which is the difference between a high-protein meal and a high-calorie one.
All nutrition figures 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.