Healthiest Panda Express Order: Best Low-Calorie Picks
Matt · May 30, 2026
The healthiest Panda Express order is grilled teriyaki chicken served over a double side of super greens. That build lands around 410 calories with 41 grams of protein, and it dodges the two biggest calorie sinks on the menu: fried rice and chow mein. Swap in white steamed rice if you want carbs, and you're still well under 600 calories.
Panda Express gets a bad reputation, but the menu actually has some genuinely lean options hiding next to the orange chicken. The problem is that almost everyone defaults to a fried entree on a bed of chow mein, which is an easy 1,000-calorie plate before you've added an egg roll.
What to Order at Panda Express for the Best Nutrition
A few entrees do most of the work if you're watching calories and protein:
- Grilled Teriyaki Chicken: 275 cal, 33g protein — the leanest protein on the menu
- String Bean Chicken Breast: 210 cal, 12g protein, real vegetables
- Broccoli Beef: 150 cal, 9g protein — lowest-calorie entree there is
- Mushroom Chicken: 220 cal, 13g protein
- Black Pepper Angus Steak: 180 cal, 19g protein
For your side, super greens (a broccoli, kale, and cabbage mix) is just 90 calories for a full serving and adds fiber. That beats fried rice (520 cal) and chow mein (510 cal) by a wide margin.
A plate of grilled teriyaki chicken plus super greens runs about 365 calories with 35g of protein. Add a side of white steamed rice (380 cal) only if you actually want it.
Where Panda Express Calories Hide
Most of the damage at Panda Express comes from the breaded, fried, and sauced entrees:
- Orange Chicken: 490 cal, 23g sugar — the sugar bomb of the menu
- Honey Walnut Shrimp: 360 cal with a heavy mayo-based glaze
- Beijing Beef: 470 cal, fried and candied
- Chow Mein: 510 cal for a side
- Fried Rice: 520 cal for a side
- Cream Cheese Rangoon: 190 cal for three
- Chow Mein + Orange Chicken combo: easily 1,000+ calories
The pattern is simple: anything described as crispy, sweet, honey, or sesame is breaded and glazed with sugar. The grilled and steamed dishes are where the protein-per-calorie value lives.
Smarter Swaps That Don't Hurt the Flavor
- Order super greens instead of one or both sides — it cuts 400+ calories off the plate.
- Pick grilled teriyaki chicken or broccoli beef over orange chicken to skip the breading and sugar.
- Ask for sauce on the side so you control how much goes on.
- Skip the egg roll (200 cal) and rangoon — they're pure filler.
- If you want rice, get white steamed over fried. Same carbs, no added oil.
Portion control helps too. A two-entree plate gives you a lot of food, so a bowl (one side, one entree) is often plenty. If you're staring at the menu board unsure which combo works, scanning it with MenuScore gives you calorie and macro estimates for any build before you order.
Frequently Asked Questions
What is the lowest calorie meal at Panda Express?
Broccoli beef over a side of super greens is about 240 calories total, making it the lowest-calorie filling meal on the menu. Add grilled teriyaki chicken instead and you get more protein for around 365 calories.
Is grilled teriyaki chicken healthy at Panda Express?
Yes — at 275 calories with 33g of protein, it's one of the leanest, highest-protein entrees Panda Express offers. Just ask for the teriyaki sauce on the side, since the glaze adds sugar and sodium.
What is the healthiest side at Panda Express?
Super greens is the clear winner at 90 calories for a full serving, with fiber from broccoli, kale, and cabbage. It saves you over 400 calories compared to fried rice or chow mein.
Is orange chicken bad for you?
Orange chicken isn't off-limits, but at 490 calories and 23g of sugar per serving it's one of the more calorie-dense menu items. If you love it, pair a smaller portion with super greens instead of fried rice to balance the plate.