2025 Panda Express Menu Guide: The Healthiest Panda Express Options

How to Choose Healthy Panda Express Meals

Panda Express offers some surprisingly healthy choices for fast food.

Ever wondered how to navigate the menu and pick the healthiest options?

This guide breaks down everything you need to know about making smart choices at Panda Express, whether your focus is on calorie control, high protein, or keeping carbs in check.

We'll explore:

The different ways to order at Panda Express
The healthiest menu items based on calories, macros, and dietary goals
How to build the perfect healthy meal using Panda Express options

Let's dive into making healthier choices at your next Panda Express run!

Healthy Choices at Panda Express

Panda Express is a good choice for fast food. But not all menu items are created equal. This guide helps you find the healthiest options.

Here are some highlights:

Grilled Teriyaki Chicken is the best choice for protein. It has 300 calories, 13 grams of fat, 8 grams of carbs, and 36 grams of protein.
You can order a la carte (just one item), a bowl (one entree and one side), a plate (two entrees and one side), or a larger plate (three entrees and one side).
If you watch your calories, avoid fried foods like honey walnut shrimp. Try non-fried options like firecracker shrimp to save hundreds of calories.

Remember, “healthy” means different things to different people. Some might focus on protein while others look at sodium levels. Check the Panda Express website for more detailed nutrition information if needed.

How Ordering at Panda Express Works

If you’ve never eaten at Panda Express, you may not be familiar with the unique ordering methods.

At most fast food restaurants (aside from places like Subway or Chipotle ) you order items directly off the menu. Sure, you can ask for substitutions and order tweaks, but you more or less assemble a meal based on the menu items you want.

At Panda Express, you have 4 main ordering options:

Order A La Carte (individual entrees and sides)
Order a Bowl (1 entree and 1 side)
Order a Plate (2 entrees and 1 side)
Order a Bigger Plate (3 entrees and 1 side)

You’re essentially ordering one base, which they call side dishes, and then choosing your protein to pair with that side.

At Panda Express you’re not choosing a protein and various veggies, but rather just single items to top your chow mein, steamed rice, fried rice, or broccoli.

Note that you also have the option to order half sides, so you can order half & half chow mein and rice if you’re feeling adventurous.

The Healthiest Menu Items at Panda Express

Want to know the healthiest choices at Panda Express? We've got you covered!

Everyone has different ideas about what's "healthy," so we'll share options based on your goals.

For this guide, we're focusing on calories and how much fat, carbs, and protein are in each dish.

Panda Express: Healthy Choices for Weight Loss

If you're trying to lose weight, eating healthy is important. Choose foods with fewer calories and more volume.

Luckily, Panda Express has many great options that fit this bill.

Lowest Calorie Side

Super Greens

90 Calories, 3g Fat, 10g Carbs, 6g Protein

Panda Express's Super Greens is a mix of fresh broccoli, kale, and cabbage. With less than 100 calories, it's perfect for a lower-calorie bowl or plate.

Lowest Calorie Seafood

Firecracker Shrimp

180 Calories, 7g Fat, 12g Carbs, 17g Protein

The Firecracker Shrimp is a limited-time item. It's likely the lowest-calorie seafood choice because other options like Honey Walnut Shrimp have 360 calories.

Lowest Calorie Beef

Broccoli Beef

150 Calories, 7g Fat, 13g Carbs, 9g Protein

Broccoli Beef is a great low-calorie choice. With two servings, you'll have only 300 calories and 18 grams of protein!

Lowest Calorie Chicken

Mushroom Chicken

220 Calories, 14g Fat, 10g Carbs, 13g Protein

Many chicken dishes at Panda Express use lots of sauce, which adds calories. The Mushroom Chicken has only 220 calories and 13 grams of protein, making it the lowest-calorie chicken option.

Highest Protein Panda Express Menu Items

Want to eat more protein? Check out these top picks from Panda Express.

Highest Protein Side

Chow Mein

510 Calories, 20g Fat, 80g Carbs, 13g Protein

The Chow Mein has the most protein at 13 grams. It's not the healthiest choice, but it's a good option if you need protein.

Highest Protein Entree

Grilled Teriyaki Chicken

300 Calories, 13g Fat, 8g Carbs, 36g Protein

The teriyaki chicken is a favorite. It has 36 grams of protein! It's made with juicy chicken breast and tasty teriyaki sauce.

You can double up on this entree to get 72 grams of protein – that's a lot for fast food!

Panda Express Meals for Low-Carb Diets

If you're watching your carb intake, ordering at Panda Express might be a challenge. Your best bet is to order individual dishes ("A La Carte"). While you can get sides like Super Greens with only 10 grams of carbs, let's focus on entrees for the lowest carb count.

Here are some good low-carb choices for keto diets (items with under 15 grams of carbs):

Super Greens: 45 calories & 5g carbs (2g net carbs)
Grilled Teriyaki Chicken: 300 calories & 8g carbs (8g net carbs)
Firecracker Shrimp: 180 calories & 12g carbs (8g net carbs)
Mushroom Chicken: 220 calories & 10g carbs (9g net carbs)
Black Pepper Angus Steak: 180 calories & 10g carbs (9g net carbs)
Broccoli Beef: 150 calories & 13g carbs (11g net carbs)
Kung Pao Chicken: 290 calories & 14g carbs (12g net carbs)
Black Pepper Chicken: 280 calories & 15g carbs (14g net carbs)

Healthiest Meals at Panda Express

Want to eat healthy at Panda Express? It's easier than you think! We've picked some delicious and nutritious options.

Instead of focusing on individual items, let's look at complete meals: bowls, plates, and bigger plates.

These aren't the only choices, but they give you good ideas for your next healthy Panda Express meal.

Healthy Bowl Idea

Steamed White Rice with Teriyaki Chicken

680 Calories, 13g Fat, 95g Carbs, 43g Protein

This meal is balanced and gives you protein without too many calories. If you prefer whole grains, ask for steamed brown rice instead. It has a few extra calories but is a good choice.

Healthy Plate Idea

Half Chow Mein & Half Super Greens with Black Pepper Steak and Broccoli Beef

630 Calories, 26g Fat, 68g Carbs, 38g Protein

Did you know you can order half portions at Panda Express? Combine half chow mein or brown rice with half super greens for a bigger, healthier meal!

Healthy Bigger Plate Idea

Super Greens with 3 Firecracker Shrimp Entrees

630 Calories, 24g Fat, 46g Carbs, 57g Protein

This is a high-protein option without too many calories. Combine Super Greens with three shrimp entrees for a satisfying and nutritious meal.

Frequently Asked Questions

What are the healthiest options at Panda Express?

Panda Express has many healthy choices depending on what you want to eat. For fewer calories, try Super Greens (90 calories), Firecracker Shrimp (180 calories), Broccoli Beef (150 calories), or Mushroom Chicken (220 calories). If you need more protein, Grilled Teriyaki Chicken (36 grams per serving) and Chow Mein (13 grams per serving) are good options. For low-carb diets, Super Greens, Grilled Teriyaki Chicken, Firecracker Shrimp, Mushroom Chicken, Black Pepper Angus Steak, Broccoli Beef, Kung Pao Chicken, and Black Pepper Chicken are good choices. Remember to pick meals you enjoy and fit your needs.

How can I order at Panda Express?

Panda Express has a different ordering system than other fast food places. You have four main options: order individual items (entrees and sides), get a Bowl (1 entree and 1 side), a Plate (2 entrees and 1 side), or a Bigger Plate (3 entrees and 1 side). This lets you customize your meal based on what you like and how hungry you are. For example, if you want to limit carbs, order individual items like Super Greens with Grilled Teriyaki Chicken so you can control the portions and carbs.

What are the nutritional values of Panda Express dishes?

Panda Express shows nutritional information for all their food on their website. You can find details about calories, fat, carbs, protein, and other nutrients per serving. This helps you make smart choices based on your diet goals and restrictions. For example, if you want a lower-calorie meal, you can compare the calorie count of different entrees and sides to build a balanced and satisfying plate.

Conclusion

Want to make healthy choices at Panda Express? Here's how:

For protein power, go for Grilled Teriyaki Chicken with 36 grams per serving. If you're watching calories, Firecracker Shrimp and Broccoli Beef are good bets. For a keto diet, Super Greens, Grilled Teriyaki Chicken, and Firecracker Shrimp keep carbs low.

The healthiest Panda Express meal is the one that fits your goals. Whether it's protein, calories, or carbs, knowing what's in each dish helps you make smart choices. Even fast food can be part of a healthy diet if you choose carefully!