Panda Express Macros: Complete Nutrition Guide for Every Menu Item

Panda Express is a tricky one for macro trackers. While it seems like a healthy choice with all that chicken and vegetables, the sauces and cooking methods can turn a “healthy” meal into a calorie bomb.

This guide breaks down exactly what’s in every Panda Express menu item so you can make informed choices that fit your macros.

The Challenge with Panda Express Macros

Before diving into the numbers, understand what makes Panda Express tricky:

• Heavy sauces – Most entrees are coated in sugar-laden sauces
• Hidden calories – A “healthy” looking plate can easily hit 1,000+ calories
• Fried items – Many proteins are battered and fried before saucing
• Large portions – Plate meals add up fast

The good news? There ARE smart options if you know what to order.

Panda Express Entree Macros

Entree	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Teriyaki Chicken	300	36	8	13
String Bean Chicken Breast	190	14	13	9
Mushroom Chicken	220	13	10	14
Black Pepper Chicken	280	15	15	19
Broccoli Beef	150	9	13	7
Beijing Beef	470	14	46	26
Kung Pao Chicken	290	16	14	19
Orange Chicken	490	25	51	23
Sweetfire Chicken Breast	380	15	47	15
Honey Walnut Shrimp	360	14	35	23
Black Pepper Angus Steak	180	19	11	7
Honey Sesame Chicken	340	16	35	15
Firecracker Shrimp	230	11	24	11

Best for macros: Grilled Teriyaki Chicken (36g protein, only 300 cal) Worst for macros: Orange Chicken (490 cal, 51g carbs from sugar) Hidden gem: Broccoli Beef (150 cal, 9g protein, lowest calorie entree)

Panda Express Sides Macros

Side	Calories	Protein (g)	Carbs (g)	Fat (g)
White Steamed Rice	380	7	86	0
Fried Rice	520	11	82	16
Chow Mein	510	13	80	22
Super Greens	90	6	10	3

Best side: Super Greens (90 cal, 6g protein) – cabbage, broccoli, and kale Worst side: Fried Rice (520 cal, 16g fat)

The sides make or break your meal. Super Greens instead of fried rice saves you 430 calories.

Panda Express Appetizers Macros

Appetizer	Calories	Protein (g)	Carbs (g)	Fat (g)
Chicken Egg Roll (1)	200	8	20	10
Veggie Spring Roll (2)	190	4	28	7
Cream Cheese Rangoon (3)	190	5	24	8
Hot & Sour Soup (10 oz)	90	4	14	2
Egg Drop Soup (10 oz)	80	3	12	2

Best appetizer for macros: Hot & Sour or Egg Drop Soup (80-90 cal)

Panda Express Complete Plate Macros

Here’s what full plate meals actually look like:

Bowl (1 Entree + 1 Side)

Combination	Calories	Protein	Carbs	Fat
Orange Chicken + Fried Rice	1,010	36g	133g	39g
Orange Chicken + Steamed Rice	870	32g	137g	23g
Grilled Teriyaki + Super Greens	390	42g	18g	16g
Broccoli Beef + Super Greens	240	15g	23g	10g
String Bean Chicken + Steamed Rice	570	21g	99g	9g

Plate (2 Entrees + 1 Side)

Combination	Calories	Protein	Carbs	Fat
Orange Chicken + Beijing Beef + Fried Rice	1,480	50g	179g	65g
Grilled Teriyaki + String Bean + Super Greens	580	56g	31g	25g
Broccoli Beef + Black Pepper Steak + Super Greens	420	34g	34g	17g

Bigger Plate (3 Entrees + 1 Side)

Combination	Calories	Protein	Carbs	Fat
Triple Orange Chicken + Chow Mein	1,980	88g	233g	91g
Grilled Teriyaki + Broccoli Beef + String Bean + Super Greens	730	65g	44g	32g

Best Panda Express Orders by Goal

Best High-Protein Panda Express Order

Grilled Teriyaki Double Plate

• Double Grilled Teriyaki Chicken
• Super Greens

Macros: 690 calories | 78g protein | 26g carbs | 29g fat

Best Low-Calorie Panda Express Order (Under 400 Cal)

Light Plate

• Broccoli Beef
• String Bean Chicken
• Super Greens

Macros: 430 calories | 29g protein | 36g carbs | 19g fat

Best Keto Panda Express Order

Protein + Greens Plate

• Grilled Teriyaki Chicken
• Black Pepper Angus Steak
• Super Greens

Macros: 570 calories | 61g protein | 29g carbs | 23g fat

Best Balanced Panda Express Order

Sensible Plate

• Grilled Teriyaki Chicken
• Kung Pao Chicken
• Half White Rice, Half Super Greens

Macros: 825 calories | 56g protein | 74g carbs | 35g fat

How to Customize Your Panda Express Order

To Maximize Protein:

• Always get Grilled Teriyaki Chicken – 36g protein, best option
• Add Black Pepper Angus Steak – 19g protein, relatively lean
• Double up on protein entrees – Skip the heavy sauced options

To Minimize Calories:

• Super Greens ALWAYS – Saves 300-400 calories vs. rice/noodles
• Avoid Orange Chicken – It’s breaded and coated in sugary sauce
• Skip Beijing Beef – Deep fried and 470 calories
• Choose steamed over fried for any rice

To Reduce Carbs:

• Super Greens only (10g carbs vs 80+ for rice/noodles)
• Avoid sweet sauces – Orange, Honey Walnut, Sweetfire, Beijing
• Grilled Teriyaki has the lowest sauce-to-meat ratio
• No appetizers – All are carb-heavy

To Reduce Sugar:

Panda Express sauces are loaded with sugar. Lowest sugar options:

• Grilled Teriyaki Chicken
• Broccoli Beef
• Black Pepper Chicken
• Black Pepper Angus Steak

The Orange Chicken Problem

Let’s address the elephant in the room. Orange Chicken is by far Panda’s most popular item, but it’s a macro nightmare:

• 490 calories per serving
• 51g carbs (mostly sugar from sauce)
• Battered and fried chicken pieces

One serving of Orange Chicken with fried rice = 1,010 calories. That’s potentially half your daily calories in one fast-food meal.

If you love Orange Chicken, strategies to make it work:

• Get it as a kids meal (smaller portion)
• Pair with Super Greens only (saves 400+ cal)
• Make it your one indulgence and eat light the rest of the day

Panda Express Macro-Friendly Ordering Script

Use this when ordering:

“I’d like a plate with:

• Grilled Teriyaki Chicken (or double it)
• [Second lean protein]
• Super Greens instead of rice or noodles”

This simple template keeps you under 600 calories with 50+ grams of protein.

Frequently Asked Questions

How many calories are in a Panda Express plate?

A typical Panda Express plate ranges from 800-1,500 calories depending on choices. A plate with Orange Chicken, fried rice, and another sweet entree can easily exceed 1,400 calories.

What is the healthiest thing to eat at Panda Express?

The healthiest option is Grilled Teriyaki Chicken with Super Greens. This combo provides 390 calories with 42g of protein and only 18g of carbs. It’s the best protein-to-calorie ratio on the menu.

Is Panda Express good for protein?

It can be. Grilled Teriyaki Chicken has 36g of protein per serving—excellent for fast food. However, most other entrees only have 9-16g of protein. Stick to grilled options for the best protein intake.

How many carbs are in Panda Express Orange Chicken?

Orange Chicken has 51g of carbs per serving, mostly from the sugary orange sauce and breading. Adding rice pushes total carbs to 130-140g.

Can I eat Panda Express on a diet?

Yes, but you must choose carefully. A Super Greens bowl with Grilled Teriyaki Chicken is only 390 calories with excellent macros. Avoid the breaded/fried items, sweet sauces, and fried rice.

What should I avoid at Panda Express?

For better macros, avoid:

• Orange Chicken (490 cal, 51g carbs)
• Beijing Beef (470 cal, 46g carbs)
• Honey Walnut Shrimp (360 cal, heavy sauce)
• Fried Rice (520 cal)
• Chow Mein (510 cal)

Is the Grilled Teriyaki Chicken actually grilled?

Yes, the Grilled Teriyaki Chicken is not battered or fried like most other proteins at Panda. It’s marinated and grilled, making it significantly lower in calories and carbs than other options.

The Bottom Line

Panda Express can work for macro tracking, but it requires discipline. The gap between a smart order and a calorie bomb is enormous—potentially 1,000+ calories difference.

Key takeaways:

• Grilled Teriyaki Chicken is the only truly macro-friendly protein
• Super Greens saves you 400+ calories vs. rice or noodles
• Orange Chicken is the worst choice for macros (despite being delicious)
• A smart plate can be under 400 calories with 40g+ protein
• A typical plate easily exceeds 1,000 calories

Stick to grilled proteins and Super Greens, and Panda Express becomes a legitimate option for hitting your macros.