Panda Express Teriyaki Chicken Protein: All the Numbers
Panda Express has two teriyaki chicken options with very different protein counts. Here are the verified figures, the common data error corrected, and exactly how these stack up against every other entree on protein efficiency.
Quick Answer
Regular Teriyaki Chicken: 41g protein, 340 calories. Grilled Teriyaki Chicken: 33g protein, 275 calories. Both have the same protein efficiency at 8.3 calories per gram — the best ratio on the entire Panda Express menu. The 36g GTC figure found on many apps and sites is outdated; the current official value is 33g.
Regular vs. Grilled Teriyaki Chicken — Full Comparison
| Item | Cal | Protein | Fat | Carbs | Cal/g |
|---|---|---|---|---|---|
| Teriyaki Chicken (regular) | 340 | 41g | 13g | 14g | 8.3 |
| Grilled Teriyaki Chicken | 275 | 33g | 10g | 14g | 8.3 |
Source: official Panda Express nutrition data. Cal/g = calories per gram of protein.
Higher raw protein
TC: 41g
340 calories
Fewer calories, same efficiency
GTC: 33g
275 calories
How They Rank Against All Other Entrees
Both teriyaki options lead all Panda Express entrees in protein efficiency. The table below shows the top 10 by protein grams, with their cal/g ratio.
| Entree | Cal | Protein | Cal/g |
|---|---|---|---|
| Teriyaki Chicken | 340 | 41g | 8.3 |
| Grilled Teriyaki Chicken | 275 | 33g | 8.3 |
| Black Pepper Sirloin Steak | 180 | 19g | 9.5 |
| Broccoli Beef | 150 | 15g | 10.0 |
| Wok-Fired Shrimp | 190 | 17g | 11.2 |
| Steamed Ginger Fish | 200 | 15g | 13.3 |
| String Bean Chicken Breast | 210 | 12g | 17.5 |
| Kung Pao Chicken | 320 | 17g | 18.8 |
| Mushroom Chicken | 220 | 13g | 16.9 |
| Orange Chicken | 510 | 16g | 31.9 |
Source: official Panda Express nutrition data. Highlighted rows = teriyaki chicken options.
Track Protein Live as You Build Your Order
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Complete macro totals for Bowls built around both teriyaki options — paired with each major side.
| Bowl Combination | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Super Greens + Grilled Teriyaki Chicken | 405 | 42g | 14g | 28g |
| Super Greens + Teriyaki Chicken | 470 | 50g | 17g | 28g |
| Chow Mein + Grilled Teriyaki Chicken | 875 | 48g | 33g | 108g |
| Chow Mein + Teriyaki Chicken | 940 | 56g | 36g | 108g |
| Fried Rice + Grilled Teriyaki Chicken | 895 | 46g | 29g | 115g |
| Fried Rice + Teriyaki Chicken | 960 | 54g | 32g | 115g |
Source: official Panda Express nutrition data
The 36g GTC Error — Corrected
What tracking apps get wrong about Grilled Teriyaki Chicken
Protein listed as 36g — outdated data. Multiple popular tracking apps (including user-submitted entries in major databases) still show the old 36g protein figure. Current official value: 33g.
Calories listed as 300 — also outdated. Current official calories: 275 cal. The 300-calorie figure appears in some databases alongside the 36g protein entry.
Correct current data: 275 calories, 33g protein, 10g fat, 14g carbs, 470mg sodium.
Regular vs. Grilled — Which to Order?
Both options have the same protein efficiency (8.3 cal/g), so the choice comes down to your specific goal.
Choose Regular Teriyaki Chicken if:
- → You want the highest raw protein total
- → You're in a calorie surplus or bulk phase
- → You prefer the teriyaki sauce flavor profile
- → 41g protein matters more than the 65-cal difference
Choose Grilled Teriyaki Chicken if:
- → You're managing calories tightly
- → 33g protein is sufficient for your target
- → You prefer a grilled/lighter preparation
- → You want 65 fewer calories to spend on a side
Both are excellent choices. At 8.3 cal/g, they are tied for the best protein-to-calorie ratio on the menu — and it is not close. The next-best option, Black Pepper Sirloin Steak, is at 9.5 cal/g.
Frequently Asked Questions
How much protein is in Panda Express Teriyaki Chicken?
Regular Teriyaki Chicken has 41g of protein per serving at 340 calories. Grilled Teriyaki Chicken has 33g of protein at 275 calories. Both have the same protein-to-calorie efficiency of 8.3 calories per gram — the best ratio among all Panda Express entrees.
Is Panda Express Grilled Teriyaki Chicken 33g or 36g protein?
It is 33g. The 36g figure is outdated data that is still present in many tracking apps and nutrition databases. The current official Panda Express nutrition data shows 33g protein for Grilled Teriyaki Chicken at 275 calories. If your tracking app shows 36g, the entry is incorrect.
Which has more protein — regular or grilled teriyaki chicken?
Regular Teriyaki Chicken has more protein at 41g (340 cal) vs. Grilled Teriyaki Chicken's 33g (275 cal). Both have identical protein efficiency (8.3 cal/g). If raw protein grams are the priority, regular Teriyaki Chicken wins. If you want the same efficiency with fewer calories, Grilled Teriyaki Chicken is the better choice.
What is the protein efficiency of Panda Express Teriyaki Chicken?
Both Regular Teriyaki Chicken and Grilled Teriyaki Chicken have 8.3 calories per gram of protein — the best ratio among all Panda Express entrees. For context, Orange Chicken has a ratio of 31.9 cal/g, and Beijing Beef is 33.6 cal/g. The teriyaki options are far ahead of all other entrees on efficiency.
What is a high-protein Panda Express meal using Teriyaki Chicken?
Best high-protein Bowl: Super Greens + Regular Teriyaki Chicken = 470 cal, 50g protein. Best high-protein Plate: Super Greens + Teriyaki Chicken + Grilled Teriyaki Chicken = 745 cal, 83g protein (if ordering both varieties). Or Super Greens + GTC + Broccoli Beef = 555 cal, 57g protein for a leaner plate.
How does Panda Express Teriyaki Chicken compare to Orange Chicken for protein?
The difference is significant. Teriyaki Chicken: 41g protein, 340 cal, 8.3 cal/g. Orange Chicken: 16g protein, 510 cal, 31.9 cal/g. If protein is your goal, Teriyaki Chicken delivers 2.6x more protein at 170 fewer calories. Orange Chicken is the most popular item but one of the worst protein choices on the menu.
Does Panda Express Teriyaki Chicken contain soy?
Yes. Both teriyaki chicken varieties contain wheat and soy. The teriyaki sauce is soy-based, which is expected. Neither contains peanuts, tree nuts, shellfish, fish, sesame, eggs, or dairy. For soy-allergic diners, the soy comes from soy sauce in the teriyaki marinade — it is not the soybean cooking oil, which is refined and generally safe for soy allergies.
How many calories are in a Panda Express Bowl with Teriyaki Chicken?
Super Greens + Teriyaki Chicken = 470 calories (50g protein). Super Greens + Grilled Teriyaki Chicken = 405 calories (42g protein). Fried Rice + Teriyaki Chicken = 960 calories (54g protein). Chow Mein + Teriyaki Chicken = 940 calories (56g protein). The side choice makes a 490-calorie difference in total Bowl calories.