How Many Calories Are in String Bean Chicken? Your Complete Guide

December 7, 2025 •

4 min read

According to nutritional data, a single 5.6-ounce serving of string bean chicken breast from Panda Express contains approximately 190 calories. However, the total number of calories in string bean chicken can vary significantly based on ingredients, preparation method, and portion size, from lower-calorie fast-food options to richer homemade versions.

Quick Summary

The calorie count for string bean chicken depends on its source; restaurant versions often differ from homemade recipes. Key factors influencing calories include the amount of oil, sauce, type of chicken, and portion size. Homemade options can be customized for lower calories.

Key Points

Restaurant vs. Homemade Calories: Fast-food string bean chicken, like at Panda Express, typically contains around 190 calories per serving, while homemade versions can range from 225 to over 300 calories depending on preparation.
Oil and Sauce are Key: The amount of cooking oil used for stir-frying and the sugar content in the sauce are major factors that influence the total calorie count.
Choose Leaner Protein: Using skinless chicken breast instead of fattier cuts like thighs can significantly reduce the calories in a homemade recipe.
Steaming Reduces Oil: Steaming or blanching green beans before adding them to the stir-fry can help lower the total amount of oil needed for cooking.
Control Your Ingredients at Home: Homemade string bean chicken gives you complete control over the nutritional content, allowing you to reduce calories by making simple swaps, such as using less oil and creating a low-sugar sauce.
Boost Flavor with Aromatics: Rely on garlic, ginger, and other seasonings for flavor instead of high-calorie sauces to keep your dish light and healthy.

Understanding the Calories in String Bean Chicken

Determining the precise calorie count for string bean chicken is not a one-size-fits-all answer. The final number is heavily influenced by where the dish is prepared and what specific ingredients are used. A restaurant's version will differ from a homemade recipe, and even homemade recipes can have widely varying calorie counts based on the cook's choices.

Restaurant vs. Homemade: A Calorie Breakdown

One of the most popular sources for string bean chicken is fast-food chains like Panda Express. Their nutritional information provides a useful baseline, though it is important to remember that these are for a specific serving size and preparation. A standard entree-sized serving (approx. 5.6 oz) of Panda Express's String Bean Chicken Breast is listed at 190 calories, with 13g of carbohydrates and 9g of fat.

In contrast, homemade versions can range dramatically. A quick search reveals homemade recipes clocking in at 225 kcal, 304 kcal, or even 323 kcal per cup. This disparity primarily comes from the amount and type of cooking oil, the use of sugars in the sauce, and the portion sizes used. A homemade recipe might call for more oil to achieve a crispier texture or use a sauce with a higher sugar content, driving up the overall calorie count compared to a chain restaurant's tightly controlled recipe.

Factors Influencing Calorie Content

Several key factors contribute to the calorie content of string bean chicken:

Cooking Oil: Stir-frying requires oil, and the amount used significantly impacts the final calorie count. Choosing a high-heat, neutral oil like avocado oil and using less of it can save calories. A single tablespoon of oil can add over 100 calories, so managing this aspect is crucial.
Chicken Cut: Using skinless chicken breast will yield a leaner, lower-calorie dish than using chicken thighs, which have higher fat content.
Sauce Ingredients: The sauce is a major variable. While homemade recipes can be controlled, many store-bought or restaurant sauces include added sugars, cornstarch, and thickeners that increase carbohydrates and calories. Using low-sodium soy sauce, minimizing added sugars, and leveraging flavorful aromatics like ginger and garlic can cut calories without sacrificing flavor.
Added Ingredients: Some recipes include extra ingredients like honey, sugar, or nuts, which can raise the calorie density. Omitting these or using low-calorie substitutes can help keep the dish lighter.

How to Make a Lower-Calorie Version at Home

Achieving a delicious and healthy string bean chicken at home is straightforward with a few modifications:

Use a non-stick pan to minimize the amount of oil needed for stir-frying.
Steam the string beans first to soften them before adding them to the stir-fry, reducing cooking time and oil absorption.
Choose lean chicken breast over thighs.
Create a low-sugar sauce using low-sodium soy sauce, ginger, garlic, rice vinegar, and a small amount of cornstarch for thickening.
Increase the proportion of vegetables to chicken to boost fiber and nutrient content while reducing overall calories.

Comparison Table: Restaurant vs. Homemade String Bean Chicken


Nutritional Aspect	Panda Express String Bean Chicken (approx. 5.6 oz)	Homemade String Bean Chicken (example recipe, approx. 1 cup)
Calories	190 kcal	304 kcal
Total Fat	9 g	19 g
Carbohydrates	13 g	13 g
Fiber	4 g	3 g
Protein	14 g	22 g
Sodium	590 mg	652 mg

Note: Homemade values can vary greatly depending on the recipe. This table illustrates that while a fast-food version can be a controlled, relatively low-calorie meal, homemade preparation can quickly surpass it if ingredients aren't chosen carefully. However, homemade provides the flexibility to create a much healthier alternative.

Flavorful Low-Calorie Recipe Tips

To maximize flavor in your low-calorie stir-fry, focus on aromatic ingredients rather than heavy sauces or oils. Start by marinating the chicken in a blend of low-sodium soy sauce, garlic powder, and a dash of baking soda to tenderize it. For the sauce, combine chicken broth with minced garlic and ginger, a touch of rice vinegar, and a low-calorie thickener. Searing the chicken in a hot wok with minimal oil can create a delicious brown crust without adding excess fat. Sauté the green beans with the aromatics, and then combine everything, allowing the sauce to thicken slightly. A sprinkle of toasted sesame seeds or fresh green onions as a garnish can add depth of flavor without a significant calorie increase.

Conclusion

The number of calories in string bean chicken is not a fixed value but a variable that depends on its origin and preparation. While restaurant versions like Panda Express offer a reasonably low-calorie option, the nutritional content of homemade versions can be customized significantly. By controlling the amount of cooking oil, opting for lean protein, and creating a lighter, low-sugar sauce, you can easily prepare a healthy and flavorful meal at home that fits your dietary goals. Ultimately, homemade string bean chicken offers the most control over nutritional content, allowing for a delicious meal that is often healthier and cleaner than takeout. For those managing their intake, understanding these variables is key to enjoying this popular dish responsibly.

Authoritative Resource

For more information on making healthy dietary choices while eating out, you can consult resources like Verywell Fit's guide on healthy menu choices at Panda Express.

Frequently Asked Questions

Yes, Panda Express's string bean chicken breast is generally considered one of the healthier entree options on their menu. It is lower in carbohydrates, fat, and sugar compared to many other items, and it contains a good amount of fiber and protein.

To reduce calories at home, use skinless chicken breast, cook with a minimal amount of oil in a non-stick pan, and create a sauce with low-sodium soy sauce, garlic, and ginger instead of a high-sugar commercial sauce.

The calorie difference can be significant. While a Panda Express serving might be around 190 calories, a homemade recipe could be 300 calories or more if it uses more oil or a high-sugar sauce. However, a carefully prepared homemade version can be made much lower in calories than takeout.

Yes, the terms 'string beans' and 'green beans' are used interchangeably and refer to the same type of vegetable.

Different cooking oils vary slightly in calories, but the amount used is the main factor. A tablespoon of most cooking oils contains over 100 calories, so reducing the quantity used in a stir-fry is a primary way to cut down on calories.

String bean chicken is a good source of lean protein from the chicken and offers fiber and vitamins from the green beans. When prepared healthily, it can be a balanced meal that supports muscle health and digestion.

Yes, a low-carb version is easily achievable. Focus on a sauce with minimal added sugar and thicken it with a small amount of arrowroot or tapioca starch instead of cornstarch. Serve it with cauliflower rice or over extra vegetables instead of regular rice.