Is Panda Express Healthy?
Let’s be real — we all crave a big, saucy plate of Orange Chicken and Chow Mein once in a while. But if you’re wondering “Is Panda Express actually healthy?” — you’re not alone.
I asked myself that exact question while staring at a bowl of Super Greens and Broccoli Beef, thinking: “This doesn’t seem that bad, right?”
Well, the answer is: it depends. Let’s dive into what’s healthy (or not) at Panda Express, and how to make smarter choices if you’re watching your diet.
Panda Express Nutrition: The Basics
Panda Express is fast food. That means:
- Many items are high in sodium, sugar, and oil
- Portion sizes can be pretty large
- Sauces often contain cornstarch, soy, and added sugar
But — unlike a greasy burger or deep-fried combo from other chains — you can still find balanced meals here if you know what to look for.
Healthier Options at Panda Express
If you’re trying to eat clean or keep calories in check, here are the better choices:
| Menu Item | Calories | Notes |
|---|---|---|
| Super Greens | 90 | Steamed broccoli, kale & cabbage in light garlic sauce |
| Broccoli Beef | 150 | Lightest protein option; less sauce-heavy |
| Teriyaki Chicken | 300 | Grilled, not fried — just avoid too much teriyaki sauce |
| White or Brown Rice | 380–420 | No added oils; better than fried rice |
| String Bean Chicken | 190 | Good veggie-to-protein ratio, low sugar |
🗣️ “I only eat Super Greens and Teriyaki Chicken for my employee meal.”
— Panda Express employee on Reddit
Less Healthy (But Popular) Items
Some of your favorites might be less kind to your body. That doesn’t mean you can’t eat them — just do it in moderation.
| Menu Item | Calories | Why It’s Less Healthy |
|---|---|---|
| Orange Chicken | 490 | Deep-fried and coated in sugary sauce |
| Chow Mein | 510 | High in oil and carbs |
| Beijing Beef | 470 | Breaded + sugary sauce = calorie bomb |
| Fried Rice | 520 | Loaded with oil and refined carbs |
Many of these items contain added starches, soybean oil, and excess sodium — which add up fast if you’re not careful.
What Makes Panda Express “Unhealthy”?
Let’s break it down:
- Sodium: A single entrée can pack over 800mg (⅓ of your daily limit)
- Sugar: Most sauces have hidden sugars — even savory ones
- Fried cooking: Orange Chicken and similar dishes are breaded and deep-fried
- Portion size: 3-entree plates can top 1,500+ calories easily
💬 “There’s so much sugar and grease in the food, it should never be recognized as something you should eat more than once or twice a month!”
— Reddit commenter
Can You Eat Panda Express on a Diet?
Yes, with smart choices and portion control, you can eat at Panda Express without blowing your diet. Here’s how:
📝 Healthy Ordering Tips:
- ✅ Pick Super Greens as your base instead of Chow Mein or Fried Rice
- ✅ Choose grilled proteins like Teriyaki Chicken or Broccoli Beef
- ❌ Avoid sugary sauces or ask for them on the side
- ✅ Stick to 1 entrée or go with a Bowl instead of a full Plate
- ✅ Drink water or unsweetened tea instead of soda
Sample Healthy Meal at Panda Express (Under 500 Calories)
- 🥦 Super Greens
- 🐄 Broccoli Beef
- 🍗 Teriyaki Chicken (sauce on side)
→ Total Calories: ~490 | Low in sugar, moderate protein, low fat
Final Verdict: How Healthy Is Panda Express?
It’s not a health food restaurant, but it’s better than most fast food options.
If you’re looking to eat clean 24/7, Panda Express isn’t ideal — but it offers way more flexible options than places like McDonald’s or Taco Bell.
With a little mindfulness (and maybe fewer triple Orange Chickens!), you can enjoy Panda Express without sabotaging your health goals.
Healthy Options
- Healthier choices: Super Greens, Broccoli Beef, Teriyaki Chicken
- Limit: Orange Chicken, Chow Mein, sugary sauces
- Watch for: Sodium, sugar, portion sizes
- Yes, you can eat it in moderation!
