Panda Express Teriyaki Chicken Calories: Grilled vs Regular, Every Plate Size
Panda Express offers two teriyaki options — Grilled Teriyaki Chicken (GTC) and regular Teriyaki Chicken — with meaningfully different nutrition profiles. This guide breaks down the verified calorie counts for both, across every plate size and side combination.
Quick Answer
Grilled Teriyaki Chicken: 275 calories, 33g protein. Regular Teriyaki Chicken: 340 calories, 41g protein. A Bowl with Super Greens + Grilled Teriyaki Chicken is 405 calories — one of the lightest full meals at Panda Express. Most sites incorrectly list GTC as 300 calories or 36g protein; the official figure is 275 cal / 33g protein.
Grilled vs Regular Teriyaki Chicken: Nutrition Comparison
Both are high-protein, relatively low-calorie entrees — but they differ in total calories, fat, and protein grams. The grilled version uses breast and thigh meat sliced thin; the regular version is a whole chicken thigh fillet.
Grilled Teriyaki Chicken
| Nutrient | Amount |
|---|---|
| Calories | 275 |
| Total Fat | 10g |
| Saturated Fat | 2g |
| Cholesterol | 115mg |
| Sodium | 470mg |
| Total Carbohydrates | 14g |
| Dietary Fiber | 0g |
| Sugars | 10g |
| Protein | 33g |
Teriyaki Chicken (Regular)
| Nutrient | Amount |
|---|---|
| Calories | 340 |
| Total Fat | 13g |
| Saturated Fat | 3g |
| Cholesterol | 130mg |
| Sodium | 630mg |
| Total Carbohydrates | 14g |
| Dietary Fiber | 3g |
| Sugars | 10g |
| Protein | 41g |
Source: official Panda Express nutrition data
Bowl Calories: Grilled Teriyaki Chicken
The lightest full meal at Panda Express: Super Greens + Grilled Teriyaki Chicken Bowl at 405 calories and 42g protein.
| Bowl Combination | Total Cal | Protein |
|---|---|---|
| Super Greens + Grilled Teriyaki Chicken | 405 | 42g |
| Chow Fun + Grilled Teriyaki Chicken | 685 | 42g |
| White Steamed Rice + Grilled Teriyaki Chicken | 795 | 43g |
| Chow Mein + Grilled Teriyaki Chicken | 875 | 48g |
| Fried Rice + Grilled Teriyaki Chicken | 895 | 46g |
Source: official Panda Express nutrition data
Bowl Calories: Regular Teriyaki Chicken
| Bowl Combination | Total Cal | Protein |
|---|---|---|
| Super Greens + Teriyaki Chicken | 470 | 50g |
| Chow Fun + Teriyaki Chicken | 750 | 50g |
| White Steamed Rice + Teriyaki Chicken | 860 | 51g |
| Chow Mein + Teriyaki Chicken | 940 | 56g |
| Fried Rice + Teriyaki Chicken | 960 | 54g |
Source: official Panda Express nutrition data
Plate Calories with Grilled Teriyaki Chicken
A Plate includes 1 side and 2 entrees. The table below shows popular Plate combinations with Grilled Teriyaki Chicken as one entree, sorted lightest to heaviest.
| Side + Entrees | Total Cal | Protein |
|---|---|---|
| Super Greens + GTC + Broccoli Beef | 555 | 57g |
| Super Greens + GTC + Black Pepper Sirloin Steak | 585 | 61g |
| Super Greens + GTC + Orange Chicken | 915 | 58g |
| White Steamed Rice + GTC + Broccoli Beef | 945 | 58g |
| Fried Rice + GTC + Broccoli Beef | 1045 | 61g |
| Fried Rice + GTC + Black Pepper Sirloin Steak | 1075 | 65g |
| Fried Rice + GTC + String Bean Chicken Breast | 1105 | 58g |
| Fried Rice + GTC + Orange Chicken | 1405 | 62g |
| Fried Rice + GTC + Beijing Beef | 1365 | 68g |
Source: official Panda Express nutrition data. GTC = Grilled Teriyaki Chicken.
Calculate Your Exact Teriyaki Chicken Combo
Build any Panda Express combination and see live calorie and protein totals — bowl, plate, or bigger plate.
Open Calorie Calculator →Bigger Plate Totals with Grilled Teriyaki Chicken
The Bigger Plate (1 side + 3 entrees) with Grilled Teriyaki Chicken is a popular high-protein strategy.
| Bigger Plate Combination | Total Cal | Protein |
|---|---|---|
| Super Greens + GTC + Broccoli Beef + Black Pepper Sirloin Steak | 1065 | 73g |
| Super Greens + GTC + GTC + Broccoli Beef | 1080 | 81g |
| Fried Rice + GTC + Broccoli Beef + Black Pepper Sirloin Steak | 1225 | 77g |
| Fried Rice + GTC + Broccoli Beef + String Bean Chicken Breast | 1255 | 70g |
| Fried Rice + GTC + Orange Chicken + Broccoli Beef | 1555 | 77g |
Source: official Panda Express nutrition data. GTC = Grilled Teriyaki Chicken.
Common Data Errors — Corrected
What most sites get wrong about Panda Express teriyaki chicken
- "Grilled Teriyaki Chicken = 300 calories" — This appears on Healthline, Verywell Fit, and several tracking apps. Official current data: 275 calories.
- "Grilled Teriyaki Chicken = 36g protein" — Outdated figure from a previous formulation. Official current data: 33g protein.
- "Grilled Teriyaki Chicken has the highest protein at Panda Express" — Actually, regular Teriyaki Chicken (non-grilled) has 41g protein vs GTC's 33g. GTC wins on protein efficiency (cal/g), TC wins on raw grams.
Frequently Asked Questions
How many calories does Panda Express Teriyaki Chicken have?
Panda Express has two teriyaki chicken options. Grilled Teriyaki Chicken has 275 calories and 33g protein per serving. Regular Teriyaki Chicken (non-grilled, served as a whole fillet) has 340 calories and 41g protein per serving. Most sites incorrectly list Grilled Teriyaki Chicken as 300 calories — the correct figure is 275.
How many calories is a Bowl with Grilled Teriyaki Chicken?
A Panda Express Bowl with Grilled Teriyaki Chicken ranges from 405 calories (Super Greens + GTC) to 895 calories (Fried Rice + GTC). White Steamed Rice + GTC = 795 cal; Chow Mein + GTC = 875 cal; Chow Fun + GTC = 685 cal.
How many calories is a Plate with Grilled Teriyaki Chicken?
A Plate with Grilled Teriyaki Chicken ranges from 555 calories (Super Greens + GTC + Broccoli Beef) up to 1,515 calories (Fried Rice + GTC + Beijing Beef). The most popular lean Plate — Fried Rice + GTC + Broccoli Beef — totals 1,045 calories.
Is Grilled Teriyaki Chicken the healthiest option at Panda Express?
For protein efficiency, yes. Grilled Teriyaki Chicken provides 33g protein at 275 calories — a ratio of 8.3 calories per gram of protein, the best efficiency among all standard entrees. Regular Teriyaki Chicken (non-grilled) has even more protein at 41g for 340 calories, making it equally efficient. Both are far better than Orange Chicken (510 cal, 16g protein).
What's the difference between Grilled Teriyaki Chicken and Teriyaki Chicken at Panda Express?
Grilled Teriyaki Chicken is grilled chicken breast and thigh, sliced, with teriyaki sauce. It has 275 calories and 33g protein. Regular Teriyaki Chicken (sometimes called Teriyaki Chicken) is a whole grilled chicken thigh fillet with teriyaki sauce — typically larger. It has 340 calories and 41g protein. Both are high-protein options; the regular version has more of everything including protein.
How many calories in a Bigger Plate with Grilled Teriyaki Chicken?
A Bigger Plate with Grilled Teriyaki Chicken (1 side + 3 entrees) ranges from 1,065 calories (Super Greens + GTC + Broccoli Beef + Black Pepper Sirloin Steak) to 1,700+ with high-calorie sides and entrees. The high-protein Bigger Plate — Fried Rice + GTC + Broccoli Beef + Black Pepper Sirloin Steak — totals 1,225 calories with approximately 77g protein.
Does Panda Express Grilled Teriyaki Chicken have sauce in the calorie count?
Yes. The 275-calorie figure for Grilled Teriyaki Chicken includes the teriyaki sauce as served. Panda Express does not list sauce separately for teriyaki chicken — the sauce is part of the standard preparation and is included in both the calorie count and the sodium figure (470mg).
How does Grilled Teriyaki Chicken compare to regular Teriyaki Chicken in protein?
Regular Teriyaki Chicken has 41g protein at 340 calories — slightly better protein efficiency than Grilled Teriyaki Chicken (33g at 275 cal). Both come out to roughly 8.3 calories per gram of protein. If raw protein grams are your priority, regular Teriyaki Chicken wins. If total calories matter, GTC has 65 fewer calories per serving.