A Closer Look at the Nutritional Facts
Understanding the complete nutritional profile of your favorite fast-casual dishes is key to making informed dietary decisions. Panda Express’s Beef Broccoli is often lauded as a healthier alternative, but the total impact on your meal depends on what sides you choose and how much you consume. A standard 5.4 oz serving of Beef Broccoli offers a straightforward and relatively lean nutritional breakdown, especially when compared to other popular menu items.
Panda Express Beef Broccoli Breakdown
The standard entree serving of Beef Broccoli provides the following approximate nutritional values:
- Calories: 150 kcal
- Total Fat: 7g
- Saturated Fat: 1.5g
- Cholesterol: 12mg
- Sodium: 520mg
- Total Carbohydrates: 13g
- Dietary Fiber: 2g
- Sugars: 7g
- Protein: 9g
How Beef Broccoli Stacks Up Against Other Entrées
To truly appreciate the low-calorie nature of the Beef Broccoli, it helps to see it in direct comparison with other Panda Express entrées. The significant difference in calories, fat, and sugar highlights why it is considered a 'Wok Smart' choice, meaning it contains less than 300 calories and at least 8 grams of protein.
| Feature | Beef Broccoli | Orange Chicken | Beijing Beef | Black Pepper Angus Steak |
|---|---|---|---|---|
| Calories (per serving) | 150 kcal | 490 kcal | 480 kcal | 210 kcal |
| Total Fat (per serving) | 7g | 27g | 27g | 10g |
| Carbohydrates (per serving) | 13g | 46g | 46g | 13g |
| Protein (per serving) | 9g | 14g | 14g | 19g |
| Sugars (per serving) | 7g | 21g | 21g | 7g |
Building a Healthier Meal at Panda Express
While Beef Broccoli is a low-calorie entree, your total meal can still pack a significant caloric punch depending on your side dish selection. Choosing the right combination is essential for a truly healthy and balanced fast-food meal. For example, pairing Beef Broccoli with a high-calorie side like Fried Rice (450 calories per serving) or Chow Mein (390 calories per serving) can significantly increase your overall intake.
Tips for a Lighter Meal
- Choose a Low-Calorie Side: Opt for the Super Greens, which contain only 90 calories per serving. This adds valuable nutrients and fiber without the excess calories found in rice or noodles.
- Control Your Portions: The values listed are for a single entrée serving. A 'Plate' or 'Bigger Plate' includes multiple entrées and a side, and can drastically increase your total meal calories. Consider a 'Bowl' with just one entree and a healthier side.
- Limit High-Sugar Drinks: Stick to water or unsweetened tea instead of sugary fountain drinks to avoid unnecessary calories.
- Ask for Less Sauce: The sauce can add a surprising amount of sodium and sugar. Politely ask for your order to be made with less sauce to keep these levels in check.
The Role of Ingredients
The relative healthiness of the Beef Broccoli can be attributed to its simple ingredients. The dish primarily features lean beef and fresh broccoli, which are then stir-fried in a savory sauce. The heavy use of vegetables adds dietary fiber and nutrients, while the lean beef provides a good source of protein.
However, it is important to note that sodium content is still relatively high for a single entree portion at 520mg. For those watching their sodium intake, it's wise to consider this when building a full meal.
Conclusion: A Wok Smart Choice, When Balanced
In conclusion, Panda Express Beef Broccoli contains just 150 calories per standard serving, making it one of the most diet-friendly entrées available on the menu. While its calorie count, low sugar, and decent protein levels are a definite plus, pairing it with low-calorie side options like Super Greens is crucial for creating a truly balanced and healthy meal. Always remember that nutritional information is based on standard servings, and meal combinations or larger portions will increase the overall calorie and sodium intake.
For more detailed nutritional data on all their menu items, you can visit the official Panda Express website.
