Complete Nutritional Breakdown of Mushroom Chicken
Understanding the calorie count is just one part of evaluating a meal. For a comprehensive look, it's essential to examine the macronutrient and micronutrient profile. The Mushroom Chicken is considered a 'Wok Smart' item at Panda Express, meaning it contains 300 calories or less and at least 8 grams of protein per serving.
A 5.7 oz serving of Mushroom Chicken has the following breakdown:
- Calories: 220
- Total Fat: 14g (18% Daily Value)
- Saturated Fat: 2.5g (13% Daily Value)
- Cholesterol: 50mg (17% Daily Value)
- Sodium: 840mg (37% Daily Value)
- Total Carbohydrates: 10g (4% Daily Value)
- Dietary Fiber: 1g (4% Daily Value)
- Sugars: 5g
- Protein: 13g
How Mushroom Chicken Compares to Other Panda Express Entrées
The Mushroom Chicken's relatively low-calorie count is most evident when placed next to other popular menu items. By avoiding the frying process and focusing on grilled chicken with vegetables, it offers a more balanced nutritional option. The high sodium content is typical for many fast-food and Chinese-American dishes, so it's a factor to be mindful of for those watching their intake.
Here is a comparison table of the Mushroom Chicken and other entrees based on a single serving:
| Entrée Name | Calories | Protein (g) | Fat (g) | Carbs (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Mushroom Chicken | 220 | 13 | 14 | 10 | 840 |
| String Bean Chicken Breast | 210 | 14 | 9 | 13 | 590 |
| Broccoli Beef | 150 | 9 | 7 | 13 | 520 |
| Orange Chicken | 510 | 26 | 24 | 53 | N/A |
| Beijing Beef | 480 | N/A | N/A | N/A | N/A |
| Grilled Teriyaki Chicken | 275 | 33 | 10 | 14 | N/A |
As the table indicates, Mushroom Chicken is a lower-calorie and higher-protein choice than some of the more indulgent, fried alternatives like Orange Chicken and Beijing Beef. However, for those monitoring sodium, the String Bean Chicken Breast or Broccoli Beef are lower options.
How to Create a Healthier Panda Express Meal
Choosing the Mushroom Chicken entree is a great first step toward a more health-conscious meal at Panda Express. However, the rest of your meal can significantly impact the total calorie and nutrient count. Here are some strategies to build a more balanced plate:
- Pair with Super Greens: The lowest-calorie side option is the Super Greens, which contains 130 calories per side serving and is packed with vegetables. This is a much healthier choice than Fried Rice (620 cal) or Chow Mein (600 cal).
- Go Half-and-Half: For those who prefer rice or noodles, choosing a half portion of Chow Mein or Fried Rice and a half portion of Super Greens can help reduce your total calorie intake.
- Monitor Portion Sizes: A Panda Express bowl contains one entrée, while a plate has two. Be mindful of how many entrees you're selecting, as adding more can easily double or triple your calorie consumption.
- Watch the Appetizers: Appetizers like Spring Rolls or Cream Cheese Rangoons can quickly add hidden calories and fat. Skipping these or opting for the lower-calorie Chicken Potstickers can be a good strategy.
Conclusion
The Panda Express Mushroom Chicken is a relatively low-calorie and health-conscious option, weighing in at 220 calories for a standard entree serving. Its Wok Smart designation signals it's one of the better choices on the menu, providing a balanced profile of protein, fat, and carbs without the added calories from a fried coating. By pairing this entrée with a low-calorie side like the Super Greens and being mindful of portion sizes, you can enjoy a flavorful and satisfying meal that aligns with your dietary goals. For the most accurate and up-to-date nutritional information, it is always best to consult the official Panda Express website.
