How Many Calories Are in Teriyaki Chicken from Panda Express?
Understanding the nutritional details of fast-casual meals is essential for mindful eating. Teriyaki Chicken from Panda Express is a popular choice. A typical 6-ounce serving contains 340 calories. This puts it on the lower end compared to other protein options at Panda Express, such as Orange Chicken.
Detailed Nutritional Breakdown
The macronutrient composition of Teriyaki Chicken offers a full picture of its health impact. Here's a breakdown for a single 6-ounce serving:
- Calories: 340
- Total Fat: 13g
- Saturated Fat: 3.5g
- Cholesterol: 195mg
- Sodium: 630mg
- Total Carbohydrates: 14g
- Dietary Fiber: 3g
- Sugars: 10g
- Protein: 41g
One of this dish's most notable features is its high protein content. With 41 grams of protein per serving, it serves as a powerful muscle-building component for any meal. However, it is moderately high in sodium, common in many fast-food entrees.
How Serving Size Affects Calorie Count
At Panda Express, the calorie count for the Teriyaki Chicken can change depending on how it is served. While a standard single entree is 340 calories, a smaller portion from a Panda Cub Meal has a different nutritional profile. It's also important to remember that Panda Express offers a grilled version of the Teriyaki Chicken, which some nutritional sources claim has a slightly different calorie count, potentially lower, but the most widely cited recent data confirms the 340-calorie count for the standard entree serving.
- Panda Express Teriyaki Chicken (6 oz): 340 calories
- Panda Express Teriyaki Chicken - Cub Meal (4.5 oz): 250 calories
Calorie Comparison: Teriyaki Chicken vs. Other Panda Express Entrees
To put the Teriyaki Chicken's calorie count into perspective, here's a comparison with other popular dishes from the Panda Express menu. This can help inform your decision if you are trying to manage your calorie intake.
| Entree | Serving Size (oz) | Calories | Total Fat (g) | Protein (g) | Sugars (g) |
|---|---|---|---|---|---|
| Teriyaki Chicken | 6 | 340 | 13 | 41 | 10 |
| Orange Chicken | 5.92 | 510 | 24 | 26 | 20 |
| Black Pepper Chicken | 6.3 | 280 | 19 | 13 | 7 |
| Broccoli Beef | 5.44 | 150 | 7 | 9 | 7 |
| Mushroom Chicken | 5.7 | 220 | 14 | 13 | 5 |
From the table, it's clear that Teriyaki Chicken is a more calorie-dense and protein-rich option than some of the vegetable-based dishes like Broccoli Beef and Mushroom Chicken. However, it is significantly lower in calories than the famously sweet and crispy Orange Chicken. This makes it a balanced choice for those seeking a high-protein, flavorful option.
Making Healthier Meal Combinations
Knowing the calorie count of the main entree is just the first step. The total meal's calorie load is heavily influenced by the sides and appetizers you choose. To create a more balanced and lower-calorie meal, consider pairing your Teriyaki Chicken with Wok-Smart sides, which are typically 250 calories or less.
- Steamed White or Brown Rice: While steamed white rice is a standard option, it can add a significant number of calories. Opting for brown rice offers more fiber but a similar calorie count. Be mindful of portion sizes, as a side of rice can easily add hundreds of calories.
- Super Greens: This is one of the healthiest side options. The Super Greens medley (broccoli, kale, and cabbage) is low in calories and high in fiber, making it an excellent choice for a nutritious and filling meal. A large portion contains a small number of calories, making it a guilt-free addition.
- Chow Mein: The noodles are a popular choice but are also higher in calories and fat than the rice or vegetables. A full side of chow mein adds a substantial amount to your meal's total. For a lighter meal, consider ordering it as a small side or opting for a rice/vegetable combination instead.
Tips for Reducing Calories in Your Meal
If you are aiming to reduce the total calories of your Panda Express meal, here are a few actionable tips:
- Choose a "Wok Smart" option: The Teriyaki Chicken is already a Wok-Smart entree, but combining it with other low-calorie dishes like Broccoli Beef can help. Choosing Wok-Smart entrees and sides is a reliable strategy for keeping calorie counts down.
- Ask for extra vegetables: Requesting extra broccoli, kale, and cabbage in your meal can increase its volume and fiber content without adding many calories. You can even swap out one of your sides for double the Super Greens.
- Minimize the sauce: Panda Express is known for its flavorful sauces, but these can add hidden sugars and calories. You can ask for the Teriyaki Chicken with less sauce or request the sauce on the side to control the amount you consume.
- Be mindful of portion sizes: Sticking to a single entree portion is key. Opting for a Panda Bowl with one entree and one side is generally a lower-calorie choice than the Plate, which includes two entrees.
Conclusion
Teriyaki Chicken from Panda Express is a relatively healthy, high-protein entree option, with a standard 6-ounce serving containing 340 calories. It is a more nutritious choice than some of the chain's higher-calorie alternatives, such as Orange Chicken. The total caloric impact of your meal, however, is heavily dependent on the side dishes and portion sizes chosen. By pairing it with low-calorie sides like Super Greens and being conscious of sauce quantities, you can easily create a balanced and satisfying meal that aligns with your dietary goals.
Frequently Asked Questions
What is the healthiest entree at Panda Express?
Several dishes fall under the 'Wok Smart' category, such as Broccoli Beef (150 calories) and Mushroom Chicken (220 calories). The Teriyaki Chicken (340 calories) is also considered a healthier, high-protein option.
Is Panda Express Teriyaki Chicken gluten-free?
No, Panda Express Teriyaki Chicken is not considered gluten-free. While the chicken itself may be, the sauce is not formulated to be gluten-free, and cross-contamination is possible.
How many calories are in the Panda Express Orange Chicken?
A standard entree serving of Orange Chicken from Panda Express contains 510 calories, significantly higher than the Teriyaki Chicken.
Can I order Panda Express Teriyaki Chicken with less sauce?
Yes, customers can request less sauce on their Teriyaki Chicken to reduce its sugar and calorie content. Asking for the sauce on the side provides the most control over how much you consume.
Is Teriyaki Chicken a good source of protein?
With 41 grams of protein in a single entree serving, the Teriyaki Chicken is an excellent source of protein, making it a popular choice for those looking to increase their protein intake.
How does the sodium in Teriyaki Chicken compare to other entrees?
The Teriyaki Chicken has 630mg of sodium per serving, which is moderate compared to some other options, but still a notable amount for those watching their sodium intake.
How can I make a low-calorie meal with Teriyaki Chicken at Panda Express?
To create a lower-calorie meal, order the Teriyaki Chicken in a Bowl size and pair it with a side of Super Greens. You can also request less sauce to further reduce the calorie and sugar content.
What are the main ingredients in Panda Express Teriyaki Chicken?
The dish features juicy, grilled chicken thighs seasoned with a sweet and savory teriyaki glaze that includes ingredients like soy sauce, ginger, and garlic.
