Panda Express serves over 100 million customers every year. But knowing what’s actually in your bowl before you order can make a real difference to your health goals.

This guide covers everything: a full Panda Express nutrition menu breakdown, calorie counts for every category, detailed macros for popular items, allergen guidance, portion-size comparisons, and practical advice for building healthier meals. Whether you’re tracking calories, managing a food allergy, or just trying to make a smarter choice at the counter, this is the most complete Panda Express nutrition reference you’ll find.

Important note: Nutrition values can vary slightly by location, serving portion, and menu changes. Always verify current data via the official Panda Express website or in-store allergen guide before making health-critical decisions.

What Is the Panda Express Nutrition Calculator?

The Panda Express nutrition calculator is a digital meal-planning tool that lets you select individual menu items and instantly calculate combined totals for calories, protein, carbohydrates, fat, sodium, and sugar. It covers every entree, side, appetizer, sauce, dessert, and beverage on the menu.

How to Use the Panda Express Calories Calculator

Practical use case: you’re deciding between Chow Mein and Super Greens as your side. A quick add-and-compare shows a calorie difference of 470 per serving that’s a decision you can make in 10 seconds.

Panda Express Portion Size Guide: Bowl, Plate & Bigger Plate Calories

Understanding how meal format affects your calorie total is just as important as knowing the calories in each item.

How Many Calories Are in a Panda Express Bowl?

A Panda Express Bowl, which includes one side and one entree contains between 280 and 1,130 calories, depending on your selections. A light build (Super Greens + Broccoli Beef) sits at roughly 280 calories. A heavier build (Fried Rice + Orange Chicken) pushes past 1,100 calories.

How Many Calories Are in a Panda Express Plate?

A Panda Express Plate, one side and two entrees ranges from approximately 430 to 1,640 calories. The wide range reflects how dramatically side and entree choices affect the total. Swapping Chow Mein for Super Greens alone saves roughly 470 calories.

How Many Calories Are in a Panda Express Bigger Plate?

The Bigger Plate (one side, three entrees) ranges from 580 to 2,150 calories. With three entrees in play, calorie creep is fast, especially if any of them are fried.

Complete Panda Express Nutrition Menu Breakdown

Chicken Entrees Nutrition

Chicken Breast Nutrition

Beef Entrees Nutrition

Seafood Nutrition

Rice and Noodle Sides Nutrition

Vegetable and Healthy Sides Nutrition

Appetizers Nutrition

Sauces and Condiments Nutrition

Soy sauce is the highest-sodium condiment on the menu at 910mg per serving, more than half the FDA’s recommended daily limit of 1,500mg for most adults. Skip it if sodium is a concern.

Desserts Nutrition

Soups Nutrition

Hot & Sour Soup is deceptively high in sodium, a full bowl at 1,490mg approaches an entire day’s recommended intake on its own.

Cub Meals Nutrition

Panda Express Nutrition PDF

Want the official Panda Express nutrition information in one document? Download the full nutrition PDF to check calories, macros, allergens, and menu details offline.

Nutrition Facts for Popular Panda Express Items

What Are the Orange Chicken Nutrition Facts?

Panda Express Orange Chicken (one entree, ~5.92 oz) contains 510 calories, 26g protein, 53g carbohydrates, 24g fat, 20g sugar, and 820mg sodium. It’s the chain’s best-selling dish and also one of the highest in calories, sugar, and sodium. The batter is wheat-based and the sauce contains soy.

What Are the Kung Pao Chicken Nutrition Facts?

Kung Pao Chicken (6.73 oz) has 320 calories, 17g protein, 15g carbs, 21g fat, 7g sugar, and 970mg sodium. It’s one of the highest-sodium chicken entrees on the menu. It also contains peanuts, the only standard entree at Panda Express that does.

What Are the Grilled Teriyaki Chicken Nutrition Facts?

Grilled Teriyaki Chicken (6 oz) delivers 275 calories and an impressive 33g of protein, making it the highest-protein, lowest-calorie chicken entree on the menu. Fat is just 10g, and sodium sits at 630mg.

What Are the Beijing Beef Nutrition Facts?

Beijing Beef (5.6 oz) contains 480 calories, 14g protein, 46g carbohydrates, 27g fat, and 21g sugar. High in both fat and sugar, it’s one of the heavier entree choices, best treated as an occasional pick rather than a weekly staple.

What Are the Honey Walnut Shrimp Nutrition Facts?

Honey Walnut Shrimp (4.39 oz) has 430 calories, 28g fat, 32g carbs, 13g protein, and 9g sugar. The creamy walnut sauce contributes significantly to the fat content. This item contains shellfish and tree nuts.

What Are the Chow Mein Nutrition Facts?

A full side of Chow Mein (11 oz) contains 600 calories, 94g carbohydrates, 23g fat, 15g protein, and 860mg sodium. That’s a substantial calorie load before any entree is added. Allergens: Wheat, Soy.

What Are the Fried Rice Nutrition Facts?

Fried Rice (11 oz) contains 620 calories, 101g carbohydrates, 19g fat, 13g protein, and 850mg sodium. It’s the highest-calorie side on the menu. Allergens: Soy, Eggs.

What Are the Super Greens Nutrition Facts?

Super Greens (10 oz side) has just 130 calories, 9g protein, 14g carbs, and 4g fat with no major allergens. It contains no peanuts, no gluten-containing grains, and no soy by ingredients, making it the most diet-versatile option on the menu.

Calories by Panda Express Menu Category

Chicken Calories Comparison Chart

Beef Calories Comparison

Rice vs. Noodles vs. Greens: Side Calorie Comparison

The takeaway is simple: Super Greens saves you 470–490 calories over either noodle option while also being the lowest-sodium side available.

What Are the Healthiest Panda Express Menu Items?

The healthiest Panda Express items are those with the fewest calories, highest protein relative to calories, and lower sodium. Top picks include Broccoli Beef (150 cal), Grilled Teriyaki Chicken (275 cal, 33g protein), String Bean Chicken Breast (210 cal), and Super Greens (130 cal).

Lowest Calorie Panda Express Options

High Protein Panda Express Meals

These options deliver the most protein per serving:

Low Carb Panda Express Choices

For those reducing carbohydrates, these entrees keep carbs below 15g:

Pair any of these with Super Greens (14g carbs) rather than White Steamed Rice (118g carbs) to keep the overall meal under 30g of carbs.

Best Panda Express Meal Combinations by Calories

The difference between the lightest and heaviest bowl build is over 800 calories. Same restaurant, same price, vastly different nutritional outcome.

Panda Express Allergen Guide

Does Panda Express Have Gluten-Free Options?

Panda Express does not have a dedicated gluten-free menu. The only items that are naturally gluten-free by ingredients are White Steamed Rice, Brown Steamed Rice, and select sauces (Sweet & Sour, Chili, Plum, Hot Mustard). However, because all food is prepared in a shared kitchen with shared equipment, cross-contamination is possible. Anyone with celiac disease or a severe gluten intolerance should exercise significant caution.

Key Allergen Facts

Does Panda Express Use Peanut Oil?

No. Panda Express does not use peanut oil. The chain uses 100% soybean oil for frying and stir-frying. This reduces the risk for customers with peanut allergies but cross-contact in a shared kitchen is always possible. If you have a severe peanut allergy, inform the staff before ordering.

Lowest-Allergen Menu Items

Tips for Choosing Healthier Panda Express Meals

Swap your side first. Choosing Super Greens over Chow Mein saves ~470 calories and roughly 300mg of sodium in a single decision. Nothing else on the menu offers a bigger calorie win for zero effort.

Go grilled over fried. Grilled Teriyaki Chicken has 235 fewer calories than Orange Chicken per serving. Over a week of regular Panda Express meals, that difference adds up substantially.

Size down your format. A Bowl (1 side + 1 entree) naturally limits how much you order. Upgrading to a Plate or Bigger Plate adds entrees quickly and entree calories stack fast.

Watch the sauces. Each sauce packet adds sodium fast. Soy sauce alone contributes 910mg, more than half the recommended daily intake for most adults.

Use the Wok Smart filter. Panda Express’s own Wok Smart designations highlight entrees with 300 calories or fewer and at least 8g of protein. Starting your order in that zone is the simplest framework for a lighter meal.

Sodium-Smart Ordering

For those managing blood pressure or overall sodium intake:

Frequently Asked Questions

Make Every Panda Express Order Count

Panda Express gives you more control over your nutrition than most fast-food chains, if you know where to look. The gap between a smart order and a high-calorie one can be 700–800 calories wide, often decided by a single side dish choice.

Start with your side. If you choose Super Greens, you’ve already done most of the work. Add a grilled or lighter entree, skip the extra sauce packet, and you’ve built a genuinely balanced fast-food meal.

For anyone who regularly eats at Panda Express, using a nutrition calculator before ordering rather than guessing at the counter is the single most effective habit you can develop.