Breakdown of a Standard Teriyaki Chicken Bowl
Understanding the calorie count of your Teriyaki Chicken bowl starts with its individual components. The bowl is built with one entree and one side. While the Teriyaki Chicken entree itself is a relatively low-calorie, high-protein option, the overall nutritional impact of your meal is determined by your choice of side.
The Teriyaki Chicken Entree
First, let's look at the entree. A standard 6 oz serving of Teriyaki Chicken contains approximately 340 calories. This entree is known for being a lean, high-protein choice, with around 41 grams of protein per serving.
Popular Side Options and Their Impact
The side dish can dramatically alter the total calorie count of your meal. Here is a list of some common side options and their approximate calorie contribution per single serving:
- Chow Mein: Around 510 calories.
- Fried Rice: Roughly 520 calories.
- White Steamed Rice: Approximately 380 calories.
- Brown Steamed Rice: About 420 calories (though not as commonly listed in some trackers, check Panda's site).
- Super Greens: Only 90 calories, making it a very low-calorie choice.
By adding the Teriyaki Chicken's 340 calories to any of these sides, you can calculate the total for your specific bowl. For example:
- Teriyaki Chicken + Fried Rice: 340 + 520 = 860 calories.
- Teriyaki Chicken + Super Greens: 340 + 90 = 430 calories.
- Teriyaki Chicken + Half White Rice, Half Super Greens: 340 + 190 (half rice) + 45 (half greens) = 575 calories (This calculation is slightly different from the cited 535 due to variations in specific online nutrition tools versus official Panda data, emphasizing the need to check the official site).
Comparison of Different Panda Express Entrees
To put the Teriyaki Chicken's nutritional value into perspective, here is a comparison with other popular Panda Express entrees. This table includes information based on a standard single-entree serving.
| Entree | Calories | Protein (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Grilled Teriyaki Chicken | 340 | 41 | 13 | 630 |
| Orange Chicken | 510 | 26 | 24 | 660 |
| Beijing Beef | 480 | 14 | 27 | 690 |
| Mushroom Chicken | 220 | 13 | 14 | 740 |
| Kung Pao Chicken | 320 | 17 | 21 | 970 |
From the table, it's clear that the Teriyaki Chicken is a standout for its high protein content and relatively moderate calorie count compared to fried options like Orange Chicken. This makes it a great choice for those focusing on macro-nutrients.
How to Build a Healthier Teriyaki Chicken Bowl
For those looking to optimize their meal for lower calories or specific dietary needs, here are some tips:
- Maximize Super Greens: The most significant way to reduce calories is by ordering a bowl with Super Greens as your side. If you want a more substantial meal without a large calorie increase, consider a combination of half Super Greens and half steamed white rice.
- Avoid Fried Sides: Ditching the chow mein and fried rice in favor of steamed rice or super greens is the simplest way to reduce fat and calories.
- Go Light on Sauce: While the Teriyaki Chicken is pre-sauced, you can often request any extra sauces on the side to better control the amount you consume. The Teriyaki Chicken entree without sauce has lower calories, though the grilled version is often the better base to start with.
- Control Sodium: The Teriyaki Chicken entree contains a considerable amount of sodium. If you are watching your intake, consider balancing this with a low-sodium side like steamed greens. The official Panda Express nutrition calculator can provide the most accurate, up-to-date information for custom orders.
Conclusion
The number of calories in a Panda Express Teriyaki Chicken bowl is not a single number, but a customizable figure that depends on your side choice. With the Teriyaki Chicken entree containing approximately 340 calories, you can build a bowl ranging from a relatively low 430 calories (with Super Greens) to a significantly higher count with fried rice or chow mein. By making smart selections and utilizing the official nutritional information, it's easy to create a satisfying and well-balanced meal that fits your dietary goals. The Teriyaki Chicken remains one of the menu's best choices for a high-protein option, especially when paired with nutrient-dense vegetables.
Panda Express Nutrition Calculator
Where to find nutritional info online
For the most precise and current nutritional data, including detailed allergen information and macro-nutrient breakdowns, it's always best to use the official Panda Express website. They provide a nutritional calculator that allows you to build your meal and see the exact caloric and nutritional content before you order.
