Nutritional Breakdown of Panda Express Beef and Broccoli
The beef and broccoli entree at Panda Express is a popular choice for those looking for a flavorful yet sensible fast-food option. At just 150 calories per serving, it is a lighter alternative compared to many of their other entrees. This section provides a detailed look at the full nutritional profile of this dish, breaking down its macronutrients and key components.
The dish features tender pieces of beef and crisp broccoli florets, all tossed in a savory ginger-soy sauce. As a 'Wok Smart' item, it is designed to be a lighter choice, with a balanced macronutrient profile that can fit into many dietary plans. Understanding these details helps consumers manage their intake and make choices that align with their health goals.
Macronutrients per Entree Serving
- Calories: 150 kcal
- Total Fat: 7 g
- Saturated Fat: 1.5 g
- Trans Fat: 0 g
- Cholesterol: 12 mg
- Sodium: 520 mg
- Total Carbohydrates: 13 g
- Dietary Fiber: 2 g
- Sugars: 7 g
- Protein: 9 g
Ingredients and Preparation Methods
The low calorie count of the beef and broccoli can be attributed to its ingredients and cooking process. The entree primarily consists of lean beef and fresh broccoli, which are inherently low in calories. The stir-frying method uses a smaller amount of oil compared to deep-frying, and the sauce is less sugar-laden than some other menu options, such as the Orange Chicken. These factors contribute to its healthier profile, making it a favorite for those watching their weight.
How Beef and Broccoli Compares to Other Panda Express Entrees
Making a healthy choice at Panda Express often involves comparing different entree options. The beef and broccoli stands out as one of the lowest-calorie entrees available. For a deeper understanding, here's a comparison table showcasing its nutritional values against other popular menu items (based on a single entree serving):
| Entree | Calories | Protein (g) | Total Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Beef and Broccoli | 150 | 9 | 7 | 520 |
| Orange Chicken | 490 | 25 | 23 | 640 |
| Black Pepper Angus Steak | 210 | 19 | 9 | 620 |
| Beijing Beef | 470 | 13 | 24 | 930 |
| SweetFire Chicken Breast | 380 | 18 | 15 | 390 |
As the table clearly shows, beef and broccoli has a significantly lower calorie and fat count than classic fried options like Orange Chicken and Beijing Beef, though its protein content is also slightly lower than the higher-quality Black Pepper Angus Steak. Its sodium level is moderate for a fast-food item, but still lower than the Beijing Beef. This makes it an excellent option for those prioritizing lower-calorie and lower-fat meals.
Customizing Your Meal for Better Nutrition
Your total calorie and nutrient intake at Panda Express will depend heavily on your entire order, not just the entree. The sides you choose can dramatically impact the final count. For instance, pairing beef and broccoli with a side of Super Greens (only 90 calories) will result in a much lighter meal than choosing fried rice (520 calories). Consider these tips for a healthier meal:
- Side Selection: Opt for Super Greens or steamed brown rice instead of fried rice or chow mein.
- Portion Control: Stick to a single entree serving and avoid the larger a la carte sizes unless you are sharing.
- Combo Options: A bowl with one entree and one side is a great way to control portions and calorie intake.
- Hydration: Choose water or an unsweetened beverage instead of a sugary soda.
Conclusion
When considering your options at Panda Express, the beef and broccoli entree is a solid choice for a lower-calorie and nutritionally balanced meal. With only 150 calories per serving, it contains a moderate amount of protein and fiber, making it a smart selection within the fast-food landscape. By pairing it with a healthy side like Super Greens or brown rice, you can enjoy a satisfying and flavorful meal that aligns with your dietary goals. Paying attention to your full meal order and portion sizes is crucial for managing overall calorie and sodium intake.
