A Closer Look at the Nutritional Facts
While Panda Express's Teriyaki Sauce is a flavorful addition, its nutritional profile reveals a few key details. The majority of its calories come from carbohydrates, specifically sugars, with minimal to no fat or protein content. For those monitoring their intake, these numbers can significantly impact the overall calorie count of a meal, especially since the sauce is often applied generously or ordered as an extra side.
Nutritional Breakdown Per 1.8 oz Serving
- Calories: 70
- Total Fat: 0g
- Saturated Fat: 0g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 380mg
- Total Carbohydrates: 16g
- Dietary Fiber: 0g
- Sugars: 14g
- Protein: 0g
It's important to note the relatively high sodium content, which is 380mg per serving, representing approximately 16% of the daily recommended intake. This is a key consideration for individuals managing their blood pressure or salt consumption. The 14 grams of sugar are also substantial, accounting for a large portion of the overall carbohydrate count and making the sauce a sugary addition.
Teriyaki Sauce vs. Other Panda Express Sauces
When choosing your meal, understanding how the teriyaki sauce compares to other sauces can be helpful. While it is not the highest-calorie option, its high sugar and sodium levels are still noteworthy.
Panda Express Sauce Comparison Table
| Sauce | Serving Size (approx.) | Calories | Sodium (mg) | Sugars (g) |
|---|---|---|---|---|
| Teriyaki Sauce | 1.8 oz | 70 | 380 | 14 |
| Sweet & Sour Sauce | 1.8 oz | 70 | ~330 (estimate) | 20 |
| Orange Sauce | 2 tbsp | 70 | ~220 (estimate) | ~14 (estimate) |
| Plum Sauce | 0.25 oz | 15 | ~140 (estimate) | 3 |
| Soy Sauce | 0.21 oz | 5 | ~350 (estimate) | 0 |
*Note: Sodium and sugar values for non-teriyaki sauces are estimated based on available data from various nutritional resources and may vary slightly by serving size.
As the table indicates, the teriyaki sauce is comparable in calories to the Sweet & Sour sauce but has slightly less sugar and a similar sodium level. Individual packets of soy and plum sauce are lower in calories but contain concentrated amounts of sodium or sugar, respectively, making portion control important across all condiment choices.
Making Healthier Choices with Panda Express Teriyaki
For those looking to enjoy the flavors of Panda Express while being mindful of their health, there are several strategies to consider when ordering the teriyaki sauce. These tips can help you manage calorie, sugar, and sodium intake without completely giving up the taste you love.
Tips for a Healthier Meal:
- Request the sauce on the side: This is the most effective way to control your intake. Instead of letting the restaurant douse your entree, you can add just a small drizzle yourself.
- Use half a serving: Measure out roughly half of the sauce you are given. This simple step cuts the calories, sugar, and sodium in half.
- Pair with a healthier entree: Opt for the Grilled Teriyaki Chicken, which is a lean protein source, and use the sauce sparingly.
- Increase your vegetable intake: Ask for a side of Super Greens instead of rice or chow mein to add fiber and nutrients to your meal.
- Drink water: The high sodium content can cause thirst, so drinking plenty of water will help you stay hydrated and manage your salt intake.
The Difference Between Teriyaki Sauce and Teriyaki Chicken Entree
It is crucial to understand that the calorie count for the standalone teriyaki sauce is not the same as the Teriyaki Chicken entree, which is made with grilled chicken and vegetables. The total calorie count for the entree is significantly higher due to the protein, carbohydrates, and cooking methods used. While the sauce itself has 70 calories, the full grilled teriyaki chicken entree contains 275-340 calories depending on the preparation (grilled vs. sauced).
Homemade vs. Restaurant Teriyaki Sauce
For those who frequently eat teriyaki, making a homemade version can be a healthier alternative. By making your own sauce, you can have complete control over the ingredients, allowing you to reduce the amount of sugar and sodium used. A typical homemade recipe uses soy sauce (you can use low-sodium), brown sugar, honey, garlic, ginger, and cornstarch for thickening.
Benefits of Homemade Teriyaki Sauce:
- Control over ingredients: You can opt for low-sodium soy sauce and use natural sweeteners in moderation.
- Freshness: Using fresh garlic and ginger can enhance the flavor profile without relying on powders or additives.
- Additive-free: Avoid artificial colors and preservatives found in some commercial sauces.
- Customizable: Adjust the sweetness and saltiness to your personal preference.
Conclusion
While teriyaki sauce from Panda Express adds a delicious sweet and savory flavor to your meal, it is important to be aware of its nutritional impact, particularly its high sugar and sodium content. At 70 calories per 1.8 oz portion, it can quickly add up, especially if you aren't mindful of the serving size. However, by requesting the sauce on the side and controlling your portion, you can still enjoy your meal while making a healthier choice. Opting for the grilled teriyaki chicken entree with a side of Super Greens and a moderate amount of sauce is a great way to balance flavor with nutrition. For the most control over your intake, consider making a simple homemade teriyaki sauce to use in your home cooking.
For more specific nutritional information on all menu items, you can consult Panda Express's official nutrition calculator or third-party resources like CalorieKing.
