Navigating the Panda Express Menu
When ordering a bowl from Panda Express, you have two key decisions to make: your side and your single entree. Each menu item carries a different calorie count, and the combination of these two components determines your final nutritional intake. A simple swap of a side dish can dramatically reduce the total calories, a strategy that is vital for health-conscious diners. The following sections break down the calorie counts for common sides and entrees, equipping you with the knowledge to make informed decisions.
Comparing Sides and Their Calorie Impact
The side dish you choose is arguably the most impactful decision for controlling your bowl's total calories. Here is a breakdown of the four primary side options and their approximate calorie counts:
- Super Greens: The lowest-calorie option, with just 130 calories per side serving. This vegetable blend of broccoli, kale, and cabbage is an excellent choice for those looking to maximize nutrient density while minimizing calories.
- White Steamed Rice: A standard, plain side, coming in at approximately 520 calories per side.
- Chow Mein: These popular noodles add a significant amount of fat and carbohydrates, with about 600 calories per side serving.
- Fried Rice: The highest-calorie side, prepared by cooking rice with vegetables and egg in oil, adding up to 620 calories per serving.
A Look at Entree Calorie Counts
Entrees at Panda Express have a wide range of calories, influenced by cooking methods and sauces. The chain offers a selection of "Wok Smart" items, which are guaranteed to have 300 calories or less per entree serving.
Lower-Calorie "Wok Smart" Entrees:
- Broccoli Beef: A lean beef and vegetable option with approximately 150 calories.
- String Bean Chicken Breast: Another healthy choice featuring chicken breast and vegetables, at around 210 calories.
- Mushroom Chicken: This non-fried entree with chicken and vegetables contains about 220 calories.
- Grilled Teriyaki Chicken: Grilled chicken breast with sauce, listed at 275 calories.
- Black Pepper Chicken: An entree with chicken, vegetables, and sauce, containing approximately 280 calories.
Higher-Calorie Signature Entrees:
- Honey Sesame Chicken Breast: This sauced and fried chicken entree has about 340 calories.
- Beijing Beef: Crispy fried beef in a sweet and tangy sauce, weighing in at 480 calories.
- The Original Orange Chicken: A fan favorite and one of the highest-calorie options, with 510 calories per entree serving.
Calorie Comparison: Popular Panda Express Bowls
| Side Selection | Entree Selection | Total Calories (Approx.) | Notes |
|---|---|---|---|
| Super Greens | Broccoli Beef | 280 | The lowest-calorie combination possible. |
| Super Greens | String Bean Chicken Breast | 340 | A very healthy and balanced option. |
| White Steamed Rice | Grilled Teriyaki Chicken | 795 | A good balance of flavor and moderate calories. |
| Chow Mein | Black Pepper Chicken | 880 | A moderate-to-high calorie bowl. |
| Fried Rice | The Original Orange Chicken | 1,130 | One of the highest-calorie bowl combinations. |
Customizing Your Panda Express Bowl for Healthier Eating
For those watching their calorie intake, a Panda Express bowl can be tailored to fit your diet. The key is to select a low-calorie side and a lean protein-based entree.
- Choose the Right Side: Opt for Super Greens to save the most calories. If you prefer a grain, Steamed White or Brown Rice are better choices than Fried Rice or Chow Mein.
- Focus on "Wok Smart" Entrees: These options, such as Broccoli Beef or String Bean Chicken Breast, are a great way to enjoy flavorful food with fewer calories.
- Get Extra Veggies: Increase your fiber and nutrient intake by asking for extra vegetables in your entree. You can also ask for sauce on the side for better portion control.
- Consider a Double Entree Bowl: For those on a high-protein diet, some locations may allow a “double entree” bowl with no side, using two portions of a low-calorie entree like Broccoli Beef or String Bean Chicken.
- Manage Sodium: Be mindful that some healthier-looking entrees can still have high sodium content.
Conclusion
The total number of calories in a bowl at Panda Express is not fixed and is entirely dependent on the customer's selection of one side and one entree. With calorie counts ranging from a low of 280 to over 1,100, diners have significant control over the nutritional value of their meal. By prioritizing lower-calorie sides like Super Greens and opting for "Wok Smart" entrees like Broccoli Beef, it is possible to enjoy a satisfying meal that aligns with health-conscious goals. The flexibility of the Panda Express menu means you can indulge in a treat or build a more nutritious, protein-packed lunch, all within the same order structure. The most important step is to be aware of the nutritional profile of each item before making your final combination.
