Navigating a fast-food menu while keeping track of your calorie intake can be challenging, but Panda Express offers some healthier choices. When you ask, 'how many calories are in Panda Express veggie?', the answer depends on which vegetable side you are referring to, as the chain offers two main options: the Mixed Vegetables and the Super Greens. Both are significantly lower in calories than most entrées and carbohydrate-heavy side dishes like chow mein or fried rice, but they have distinct nutritional profiles.
The Mixed Vegetables: A Classic Side
The Mixed Vegetables side at Panda Express is a long-standing fixture on the menu, known for its mix of classic ingredients. A standard side portion is an excellent, low-calorie choice for balancing out a meal. According to nutritional data, a side of Mixed Vegetables contains about 80 calories.
Nutritional Breakdown of Mixed Vegetables (Side)
- Calories: 80
- Total Fat: 0.5g
- Carbohydrates: 16g
- Dietary Fiber: 5g
- Protein: 4g
- Sodium: 540mg
What are the ingredients in Mixed Vegetables?
The Mixed Vegetables typically include a medley of fresh vegetables, which may vary slightly but often consist of:
- Broccoli
- Zucchini
- Carrots
- Green Beans
- Cabbage
This dish is prepared with a light stir-fry technique, often involving a soy-based sauce and aromatics like garlic, giving it a savory flavor without a high fat content. However, note the sodium content, which is higher than the Super Greens.
The Super Greens: The Healthier Upgrade
The Super Greens side is a more recent and often-lauded addition to the Panda Express lineup, celebrated for its even lower calorie density and nutrient-rich profile. It's a particularly smart choice for those prioritizing low-calorie, high-fiber, and lower-sodium options. A side of Super Greens has approximately 90 calories per serving.
Nutritional Breakdown of Super Greens (Side)
- Calories: 90
- Total Fat: 3g
- Carbohydrates: 10g
- Dietary Fiber: 5g
- Protein: 6g
- Sodium: 260mg
What makes Super Greens different?
The primary difference is the vegetable blend and preparation. The Super Greens are composed of:
- Broccoli
- Kale
- Cabbage
This dish is quickly blanched or steamed to maintain a crisp texture, then lightly seasoned, contributing to its lower overall sodium level compared to the Mixed Vegetables. Many health-conscious diners prefer the Super Greens for their nutrient density and lower sodium count.
Comparison Table: Panda Express Veggie Sides
| Feature | Mixed Vegetables (Side) | Super Greens (Side) |
|---|---|---|
| Approximate Calories | 80 | 90 |
| Main Ingredients | Broccoli, Zucchini, Carrots, Green Beans, Cabbage | Broccoli, Kale, Cabbage |
| Fat | 0.5g | 3g |
| Fiber | 5g | 5g |
| Protein | 4g | 6g |
| Sodium | 540mg | 260mg |
| Preparation | Lightly stir-fried | Lightly steamed/sautéed |
Healthier Choices and Overall Considerations
When ordering at Panda Express, selecting a vegetable side is almost always a healthier option than choosing a rice or noodle base. The Super Greens, in particular, offers a balance of fiber, protein, and lower sodium content, making it an excellent choice for a well-rounded meal. Even with a low-calorie side, the total nutritional impact of your meal depends on the entree and other additions.
- Choose Wok Smart Entrées: Pair your vegetable side with a Wok Smart entree, which generally contains less than 300 calories and at least eight grams of protein. Options include Broccoli Beef and String Bean Chicken Breast.
- Be Mindful of Sodium: While the Super Greens side is lower in sodium, many of Panda Express's sauces are high in sodium. Be aware of your total sodium intake for the meal.
- Double Your Veggies: For a filling, lower-calorie meal, consider ordering a double portion of Super Greens and a lean protein. This can help boost your fiber intake and keep you feeling full for longer.
Conclusion
When contemplating how many calories are in Panda Express veggie options, the key is understanding the distinction between the Mixed Vegetables and Super Greens. With roughly 80 and 90 calories per side, respectively, both are smart, low-calorie choices for a balanced meal. The Super Greens offer a better nutritional profile with more protein and less sodium, but both provide a good source of fiber. By pairing these veggie sides with other Wok Smart entrées and being aware of portion sizes, you can enjoy a satisfying and health-conscious meal at Panda Express.
Visit Verywell Fit for more on healthy Panda Express options.
