Are the veggies from Panda Express healthy? A nutritional breakdown

December 3, 2025 •

3 min read

According to nutritional data, a side of Panda Express Super Greens is a low-calorie, nutrient-dense option, but many other items are high in sodium. This raises the question: Are the veggies from Panda Express healthy overall, or do the cooking methods and sauces compromise their nutritional value?

Quick Summary

This article provides a nutritional analysis of Panda Express's vegetable side dishes, including Super Greens and Mixed Veggies. It compares their calorie, sodium, and fat content to help consumers understand the healthiest options available for a more balanced meal.

Key Points

Super Greens are Healthier: The Super Greens side, a mix of broccoli, kale, and cabbage, is the healthiest vegetable option, being low in calories, fat, and sodium.
Mixed Veggies are High in Sodium: Despite also containing vegetables, the Mixed Vegetables side has significantly higher sodium content due to its preparation sauce.
Wok Smart Options: Entrees labeled 'Wok Smart' are generally lower in calories and fat and often include a healthier portion of vegetables.
Beware of the Sauce: The healthiness of many vegetable dishes is undermined by high-sodium sauces; choosing lightly steamed options or requesting less sauce is recommended.
Overall Meal Strategy: The best approach is to pair healthier sides like Super Greens with lean protein entrees and potentially opt for brown rice instead of fried rice or chow mein.
Nutrient-Dense Choices: Both Super Greens and Mixed Veggies offer dietary fiber, but awareness of sodium levels is key for making a truly healthy decision.

A Tale of Two Veggie Sides: Super Greens vs. Mixed Vegetables

Panda Express offers customers two main vegetable-based side dishes: the popular Mixed Vegetables and the often-touted healthier option, Super Greens. While both contain vegetables, their preparation and nutritional profiles differ significantly, making it crucial to understand the details when making a health-conscious decision. Simply adding a vegetable side does not guarantee a healthy meal, especially when considering the sauces and preparation methods inherent to fast-casual cuisine.

The Healthiest Contender: Super Greens

For those watching their calorie, fat, and sodium intake, Super Greens are the clear winner. This side consists of a simple, lightly seasoned blend of three cruciferous vegetables, which are well-regarded for their health benefits.

Ingredients: Broccoli, kale, and cabbage.
Preparation: Steamed or lightly stir-fried with a minimal, light garlic sauce.
Key Nutrients: Good source of fiber and vitamins A and C.

The Sodium Trap: Mixed Vegetables

The Mixed Vegetables, while still providing some vitamins and fiber, are prepared with a richer, saltier sauce that significantly increases their sodium content. This can be a major concern for those managing blood pressure or simply trying to reduce their overall sodium consumption.

Ingredients: A medley of string beans, broccoli, carrots, and cabbage.
Preparation: Stir-fried in a savory sauce that contributes to the higher sodium levels.
Sodium Levels: A side dish serving can contain well over 500mg of sodium, roughly 23% of the recommended daily value.

Comparing Panda Express Veggie Sides

To put the nutritional differences into perspective, here is a comparison table using data for a side portion, which is approximately 7-8 ounces.


Nutritional Aspect	Super Greens (Side Portion)	Mixed Vegetables (Side Portion)	Key Differences
Calories	~90 kcal	~80 kcal	Very similar low-calorie counts.
Total Fat	~3g	~0.5g	Both are very low in fat.
Sodium	~260mg	~540mg	Over double the sodium in Mixed Vegetables.
Dietary Fiber	5g	5g	Identical fiber content.
Protein	6g	4g	Super Greens offer slightly more protein.

Strategies for Building a Healthier Meal

Making healthy choices at Panda Express is about more than just the vegetables. It involves considering the entire meal, from entree to preparation. For instance, pairing a low-sodium, high-fiber side like Super Greens with a leaner, Wok Smart entree like Black Pepper Angus Steak or String Bean Chicken Breast can create a much more balanced meal. Alternatively, requesting sauces on the side can help reduce both sodium and sugar intake.

Another option for a balanced vegetable-focused meal is the Eggplant Tofu, which contains eggplant, tofu, and red bell peppers, offering a good source of plant-based protein and fiber. Choosing brown rice over white rice is also a simple swap that can increase fiber intake. The key is to be mindful of the high-sodium nature of many fast-food dishes and use the vegetable sides to help balance out the meal's nutritional profile.

The Final Verdict: Moderation and Smart Swaps

Ultimately, the healthiness of the vegetables from Panda Express depends on which ones you choose and how they fit into your overall meal. The Super Greens are a genuinely healthy choice—low in calories, fat, and sodium while being packed with nutrients. The Mixed Vegetables, while still a source of fiber and vitamins, contain a significantly higher sodium load due to their sauce. Eating fast food, even with vegetables, requires moderation and smart choices. By being aware of these nutritional differences, you can better navigate the menu and make decisions that align with your health goals. For more nutritional information and healthy fast-food strategies, consult reliable sources like the CDC or Verywell Fit.

Conclusion

The vegetables offered by Panda Express present a mixed bag of health benefits. The Super Greens are an excellent, nutrient-rich, low-sodium option that can significantly enhance a meal's health profile. However, the Mixed Vegetables carry a much higher sodium count, which can negate some of the presumed benefits. Consumers should use the available nutritional information to select their sides wisely and consider the overall context of their meal to ensure a truly healthy fast-food experience.

Frequently Asked Questions

Yes, Panda Express Super Greens are considered low in sodium compared to other sides. A typical side serving contains around 260mg of sodium, making it a much healthier choice for sodium intake than the Mixed Vegetables.

The main difference lies in the ingredients and preparation. Super Greens contain broccoli, kale, and cabbage with minimal seasoning, while Mixed Vegetables include string beans, broccoli, carrots, and cabbage cooked in a saltier sauce, leading to a much higher sodium content.

Not necessarily. While all entrees contain fresh vegetables, they are often stir-fried with sauces that can be high in calories, fat, and sodium. The overall health of the meal depends on the specific entree and how it is prepared.

Yes, many people choose to replace carb-heavy sides like chow mein or fried rice with a double portion of Super Greens to significantly increase their vegetable intake while lowering calories, fat, and sodium.

Pairing Super Greens with a 'Wok Smart' entree, such as String Bean Chicken Breast or Black Pepper Angus Steak, is a great strategy. These entrees are designed to be under 300 calories with at least 8g of protein, creating a balanced and filling meal.

Yes, the vegetables in both Super Greens and Mixed Vegetables provide dietary fiber and essential vitamins. The Super Greens offer a more nutritionally sound choice due to lower sodium, but even the Mixed Vegetables are better than having no vegetables at all.

To reduce sodium, choose Super Greens as your side, opt for brown rice instead of fried rice, and consider asking for sauces on the side to control the amount added to your meal.