A Detailed Look at Panda Express Chow Mein Nutrition
While delicious and popular, Panda Express's chow mein is one of the more calorie-dense sides on its menu. For those monitoring their dietary intake, a deeper look into the nutritional facts is crucial. A standard side order, weighing about 9.4 oz, packs a significant caloric punch, much of which comes from the refined wheat noodles and oil used in preparation.
The Nutritional Breakdown of One Side Order
Beyond just calories, the chow mein also contains substantial amounts of fat, carbohydrates, and sodium. For context, the 860mg of sodium in a single serving represents a large percentage of the daily recommended intake for most adults. The ingredients list reveals a mixture of cabbage, enriched wheat flour, onion, celery, and various oils and seasonings. This combination, while flavorful, contributes to the high numbers across the board, particularly in carbohydrates.
How to Create a Healthier Plate
For those looking to build a more balanced meal, Panda Express offers several alternatives that can significantly reduce calorie and sodium intake. Pairing an entrée with a lower-calorie side is a simple yet effective strategy. Swapping out the chow mein for an order of Super Greens, for instance, can save you hundreds of calories while increasing your vegetable intake. The Super Greens, made with a mix of broccoli, kale, and cabbage, contain only 80 calories per side serving.
Entrée Pairings for a Balanced Meal
Choosing a lighter entrée can also help balance the meal. While favorites like Orange Chicken can add up quickly, there are several "Wok Smart" options with fewer calories and lower fat content. Dishes like String Bean Chicken Breast or Mushroom Chicken offer lean protein and vegetables, keeping the overall meal lighter. The key to making a healthier choice at Panda Express is customization. You can request sauces on the side or opt for more vegetables to reduce overall calories and sodium. For an even lighter option, a double portion of a Wok Smart entrée with a side of Super Greens makes for a filling, protein-heavy meal.
Chow Mein vs. Fried Rice
When comparing the two most popular sides, chow mein and fried rice, the nutritional profiles are surprisingly similar, with both being calorie-dense choices.
| Nutritional Component | Panda Express Chow Mein (approx. 9.4 oz) | Panda Express Fried Rice (approx. 9.3 oz) |
|---|---|---|
| Calories | 510 | 520 |
| Total Fat | 20g | 16g |
| Total Carbohydrates | 65g | 82g |
| Protein | 13g | 12g |
| Sodium | 980mg | 790mg |
As the table shows, both options are high in calories and sodium, but the fried rice contains slightly more carbohydrates, while the chow mein has a bit more fat. Neither is a significantly healthier alternative to the other. To optimize your meal, both are best replaced with the lower-calorie Super Greens or a combination of half-and-half, if available.
A Better Way to Chow Down
For those who love the flavor of chow mein but want a healthier approach, there are still ways to enjoy it. Portion control is a powerful tool. Consider ordering the smaller à la carte side instead of a larger portion. Sharing a side with a dining companion can also help to halve the calories and sodium. Another option is to order your plate with half chow mein and half Super Greens. This allows you to savor the taste you love while filling up on nutrient-dense vegetables. Ultimately, understanding the nutritional information of your food puts you in control of your health decisions, even when grabbing a quick meal from a fast-casual restaurant.
Conclusion
A single order of chow mein from Panda Express contains approximately 510 calories and is relatively high in sodium and fat. While it is a popular side, it is not the healthiest option on the menu, especially for those watching their calorie and sodium intake. To create a more balanced and nutritious meal, consider swapping the chow mein for a side of Super Greens or opting for a healthier entrée like String Bean Chicken Breast. Customizing your order by focusing on lower-calorie, vegetable-rich options allows you to enjoy Panda Express without compromising your health goals.
