Brenda Khan
Panda Express is an American Chinese fast-food chain with over 2,300 locations across the United States. The chain is known for its Chinese-inspired dishes, such as orange chicken and chow mein, which are often high in sodium, fat, and sugar. While Panda Express does not cater to special diets and is not allergy-friendly, it does offer healthier options and customisations for those watching their weight or with dietary needs. For example, the chain has Wok Smart dishes that are guaranteed to have less than 300 calories and at least eight grams of protein per serving. In addition, sides can be swapped for steamed rice or super greens to reduce calories and increase nutritional value. So, while a meal at Panda Express can be indulgent, it doesn't have to ruin your diet if you make careful choices.
| Characteristics | Values |
|---|---|
| Number of locations | Over 2,300 |
| Food type | American Chinese cuisine |
| Menu items | Broccoli beef, black pepper Angus steak, Beijing beef, Kung Pao chicken, orange chicken, chicken teriyaki, string bean chicken breast, chicken potstickers, cream cheese rangoon, vegetable spring rolls, chow mein, super greens, fried rice, steamed brown rice, steamed white rice |
| Calories | Varies per item, but some items are 250 calories or less per serving |
| Sodium | High levels |
| Fat | High levels |
| Sugar | High levels |
| Carbohydrates | High levels |
| Protein | High levels |
| Allergens | May contain eggs, milk, soy, fish, shellfish, peanuts, tree nuts, gluten, wheat, and sesame |
| Dietary options | Not allergy-friendly; no gluten-free, vegan, or vegetarian sections on the menu |
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What You'll Learn
Panda Express's nutrition facts and what to order or avoid
Panda Express is famous for its rich and calorific deep-fried entrées, such as the orange chicken, which is packed with saturated fat. However, there are healthier options available, and the restaurant caters to various dietary goals.
The healthiest option on the menu is the super greens, which are low in calories and high in fibre. The side dish contains only 90 calories, with six grams of protein and three grams of fat. Another good option is the black pepper Angus steak, which is one of the Wok Smart dishes, meaning it has less than 300 calories and at least eight grams of protein per serving. The dish includes broccoli, bell pepper, and mushrooms, and is a good choice for those looking to build muscle.
Other Wok Smart options include the string bean chicken breast, which is also low in calories, and the grilled teriyaki chicken, which is high in protein. The mushroom chicken is another non-fried option, with 220 calories and 13 grams of protein. The sodium level is high, but it also includes fresh mushrooms and zucchini for extra fibre. The zesty firecracker shrimp is a good choice for seafood lovers, as it is low in calories and packed with flavour.
Some of the least nutritious options are the deep-fried appetizers, such as the chicken egg rolls, cream cheese Rangoon, and chicken potstickers. If you are looking for a healthier side, the steamed white rice has fewer calories than the brown rice option, but also less fibre.
It is important to note that Panda Express is not the most allergy-friendly restaurant. Their foods may contain common allergens, and cross-contamination is possible.
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How to eat healthily at Panda Express
Panda Express offers a wide range of choices that cater to different palates, appetites, and dietary goals. However, like many fast-food restaurants, some of its menu items can be high in calories, fat, sodium, and saturated fat. Here are some tips on how to eat healthily at Panda Express:
Choose Lean Proteins
If you're a red meat lover, opt for the Black Pepper Angus Steak. It's one of Panda Express' "Wok Smart" dishes, guaranteeing at least 8 grams of protein for under 300 calories. This dish is also a good source of fiber, vitamins, and antioxidants when paired with rice and greens.
Opt for Veggie-Forward Options
Panda Express offers several vegetable-based dishes that can be a healthier choice. The String Bean Chicken Breast, for example, is a mild ginger-soy sauce dish that is lower in sugar compared to other options. The Eggplant Tofu is another plant-based option with 7 grams of protein and 3 grams of fiber.
Watch Your Carb Intake
When eating low-carb, it's important to make selections that provide fiber while keeping total carbs and sugar low. Instead of rice or chow mein, opt for vegetables as sides. The Super Greens, a mix of broccoli and cabbage, is a good option as it provides fiber, vitamins, and minerals.
Be Mindful of Sodium and Fat Content
Sodium and fat levels can be high in some dishes. If you're looking for a lower-sodium, higher-protein option, the Black Pepper Angus Steak is a good choice. The Broccoli Beef dish is also a low-fat option, with a total of just 7 grams of fat when paired with white rice.
Drink Choices
Water is always a healthy choice for your beverage. If you prefer something with more flavor, black tea is a good option. A small (22 oz) black tea at Panda Express contains just 5 calories and has no fat or protein.
Remember, it's all about making smarter choices. You can still enjoy the flavors of Panda Express while staying mindful of your health by customizing your meal and being aware of the nutritional content of different dishes.
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Panda Express's healthiest and unhealthiest menu items
Panda Express has a variety of menu items that can be high in calories, fat, sodium, and saturated fat. However, it also offers healthier options. The key is to make smart choices and watch your portions. Here's a breakdown of some of Panda Express's healthiest and unhealthiest menu items:
Healthiest Menu Items:
- String Bean Chicken Breast: This is a "Wok Smart" option, making it one of the healthiest choices. It's a light and fresh dish with lean protein from chicken breast, and it's low in calories.
- Black Pepper Angus Steak: This meal is also a "Wok Smart" dish, guaranteeing at least 8 grams of protein for under 300 calories. It's served with nutritious vegetables like broccoli, bell peppers, and mushrooms.
- Grilled Teriyaki Chicken: Grilled chicken is a great option for a low-calorie, high-protein meal. The teriyaki sauce adds flavour without excessive calories.
- Super Greens: These are highly recommended by experts as a side dish. They are low in calories and fat, and provide an excellent source of vitamins and minerals.
- Broccoli Beef: This dish can be paired with white rice for a low-fat meal.
- Chicken Potstickers: These are the lowest-calorie option among the appetizers and are not deep-fried.
Unhealthiest Menu Items:
- Chow Mein: This side dish is extremely high in sodium, with 860 milligrams per serving, contributing to 37% of the daily recommended limit. It's also high in calories, fat, and carbohydrates.
- Fried Rice: This menu item has the highest calories and the second-highest amount of sodium. It's packed with sodium and fat, and the small amount of vegetables doesn't make it a healthier choice.
- Eggplant & Tofu: Although it's a vegetarian option, it has one of the highest amounts of total fat on the menu, with 24 grams of fat per serving.
- Sweetfire Chicken Breast: While it has relatively low calories compared to other items, it's exceptionally high in added sugar, with 19 grams of sugar per serving.
- Beijing Beef: This dish has the second-highest fat content on the menu, with 27 grams of fat.
Remember, when trying to make healthier choices, it's important to watch out for high sodium levels, as Chinese food often contains large amounts of sodium due to ingredients like soy sauce. Additionally, opt for grilled or steamed options instead of fried ones, and choose dishes with more vegetables and lean protein.
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Panda Express's suitability for those with allergies or dietary requirements
Panda Express, the largest Asian fast-food chain in the US, is quite transparent about the fact that they don’t cater much to special diets. You won’t find a gluten-free, vegan, or vegetarian section on their menu. However, depending on your dietary needs, you may be able to craft a meal that works for you.
For those on a low-carb diet, it is recommended to skip the rice or chow mein and opt for vegetables instead. A diabetes-friendly meal option could be the black pepper Angus steak with a side of super greens. The broccoli beef with white rice is a suitable option for those looking for a low-fat meal. The chain also offers brown rice as a high-fibre option. The chicken potstickers are the healthiest appetizer option, with the lowest calories and they are not deep-fried.
Panda Express has also been praised for its allergen-labelling and dairy-free options. The entrees and sides can rotate, and some locations might choose not to order certain items, so it is always worth checking the menu at your location. The Kung Pao Chicken is the only item that contains peanuts, and none of the non-dairy items contain tree nuts. The Beijing Beef and Steamed Ginger Fish are also dairy-free. However, there is always a risk of cross-contamination in any commercial kitchen, so it is important to speak with the manager to ensure your meal can be safely prepared.
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How to lose weight while still eating at Panda Express
Eating at Panda Express while trying to lose weight is possible, but it requires careful consideration of the menu. As with any fast-food restaurant, Panda Express meals tend to be high in salt, sugar, and fat. However, with some adjustments and mindful ordering, you can still enjoy your favourite flavours while staying on track with your weight loss journey. Here are some tips on how to lose weight while still eating at Panda Express:
Choose Lean Protein and Vegetables
Select menu items that offer lean protein and plenty of vegetables. For example, the Black Pepper Angus Steak is a good source of lean protein and comes with fresh vegetables like broccoli, bell peppers, and mushrooms. The Broccoli Beef is another tasty classic that can be a healthy choice. If you're a chicken lover, opt for the Grilled Teriyaki Chicken, which is high in protein and low in fat. The String Bean Chicken Breast is also a great choice, packing 12 grams of protein and dietary fibre from brown rice.
Opt for Low-Calorie, Low-Fat Sides
Instead of fried rice or noodles, choose steamed brown rice or Super Greens as your side. Super Greens is a nutritious side dish that is low in calories and fat, providing your body with vitamins and minerals. White rice is also a good option as it is low in fat and contains protein, but be mindful of the high carbohydrate content and consider eating half a portion.
Watch Your Beverage Choices
Beverages can add a lot of extra sugar and empty calories. Instead of sugary drinks, opt for water or black tea. A small (22 oz) adult-size black tea at Panda Express contains just 5 calories and no sugar, compared to a large (42 oz) Barq's root beer, which has 560 calories and 152 grams of sugar.
Check Nutrition Information
Panda Express provides a handy breakdown of nutritional values and calorie counts for each item on its menu. You can also use apps like MyFitnessPal to log your food choices and track their nutrition values, helping you stay within your daily goals.
Portion Control
Consider the portion sizes and opt for smaller portions or kids' meals if you're watching your weight. Panda Express's Cub Meals are under 600 calories and provide both vegetables and fruit, making them a healthy choice for all ages.
Remember, while it's possible to make healthier choices at Panda Express, fast food should be treated as an occasional treat rather than a regular part of your diet when trying to lose weight.
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Frequently asked questions
It depends on your dietary goals and the specific meal you order. Panda Express is a fast-food restaurant that serves American Chinese cuisine, and while it offers some healthier options, many of its dishes are high in calories, fat, sodium, and sugar.
Orange Chicken, a popular choice at Panda Express, is battered and fried, then coated in a sweet sauce, making it high in sugar and calories. Fried Rice is another unhealthy option, as it is packed with sodium and fat, and egg rolls are fried and low in protein. Chow Mein is high in fat and sodium.
Black Pepper Angus Steak is a "Wok Smart" dish, which means it has less than 300 calories and at least 8 grams of protein. String Bean Chicken Breast is another "Wok Smart" option, and it's a good source of lean protein. Broccoli Beef is also a healthier choice, with only 150 calories and 9 grams of protein per serving.
Opt for steamed rice instead of fried rice, and choose Super Greens or steamed brown rice as your side for extra nutrients and fiber. Avoid dishes that are battered, breaded, or fried, and be mindful of your portion sizes.
Panda Express may not be the best option for those with serious food allergies or dietary restrictions. Their foods contain common allergens, and cross-contamination is possible due to shared utensils and equipment. However, you can check their allergen information online to make an informed decision.
