Nutritional Breakdown of Panda Express Supergreens
Panda Express Supergreens is a popular and healthy side dish at the American-Chinese restaurant chain, and for good reason. It consists of a simple, wholesome blend of vegetables—specifically broccoli, kale, and cabbage—lightly steamed to preserve their nutrients and texture. Knowing the exact nutritional profile is key for those tracking their macronutrient intake, especially carbohydrates.
According to several nutrition trackers, a standard 7 oz side serving of Panda Express Supergreens contains the following key nutrients:
- Total Carbohydrates: 10 grams
- Dietary Fiber: 5 grams
- Net Carbohydrates: 5 grams
- Calories: 90
- Fat: 3 grams
- Protein: 6 grams
- Sodium: 260 mg
The net carbohydrate count is particularly important for individuals following a keto or low-carb diet. Net carbs are calculated by subtracting the fiber from the total carbohydrates. Since fiber is not digested by the body and does not affect blood sugar in the same way as other carbs, the low net carb count of 5 grams per serving makes Supergreens an ideal choice for many diet plans. In addition to being low-carb, the dish is also low in calories and a decent source of protein for a vegetable side.
Why Supergreens Is a Smart Low-Carb Choice
The blend of vegetables used in the Supergreens is what makes it such a nutritionally sound option. Broccoli, kale, and cabbage are all known for their health benefits, including high fiber content and rich vitamin profiles. This makes it a great way to add a serving of vegetables to your meal without significantly increasing your carb count. The minimal preparation, involving light steaming, ensures that most of the nutritional value remains intact.
Benefits Beyond Low Carbs
- Rich in Dietary Fiber: The 5 grams of dietary fiber contribute to digestive health, help you feel fuller for longer, and further reduce the effective carb count. This is a significant advantage over carb-heavy sides like fried rice or chow mein.
- Excellent Source of Vitamins and Minerals: Kale is famously packed with vitamins K, A, and C, while broccoli offers a host of other beneficial compounds. Including this side dish adds important micronutrients that are often lacking in fast-food meals.
- Versatility in Diet Plans: Because of its low net carbs, Supergreens is compatible with most low-carb, keto, and weight management plans. It offers a much-needed vegetable component to a fast-food meal that might otherwise be composed primarily of meat and high-carb starches.
How to Order Supergreens for Keto and Low-Carb Diets
Making a low-carb meal at Panda Express is straightforward when you choose Supergreens as your side. Here are some tips to maximize your low-carb dining experience:
- Select Wok Smart Entrees: Pair your Supergreens with a Wok Smart entree. These are designated by Panda Express as being lower in calories and carbs, and are generally not battered and fried. Options like Mushroom Chicken, Grilled Teriyaki Chicken (with sauce on the side), or String Bean Chicken Breast are excellent pairings.
- Be Mindful of Sauces: Sauces, especially sweet ones like Orange Chicken, can significantly increase the carb and sugar content of your meal. Opt for entrees with lighter sauces or ask for sauce on the side for better portion control.
- Use It as a Base: For a complete keto bowl, you can use the Supergreens as a base and top it with a low-carb protein like Black Pepper Angus Steak.
Supergreens vs. Other Panda Express Sides: A Carb Comparison Table
To put the carb count of Supergreens into perspective, here is a comparison with the other two popular side dishes, Fried Rice and Chow Mein, based on standard side portion sizes found in nutrition information.
| Nutrient | Supergreens (7 oz) | Fried Rice (9.3 oz) | Chow Mein (9.4 oz) |
|---|---|---|---|
| Total Carbs | 10 g | 82 g | 65 g |
| Dietary Fiber | 5 g | 1 g | 4 g |
| Net Carbs | 5 g | 81 g | 61 g |
| Calories | 90 | 520 | 510 |
| Protein | 6 g | 12 g | 13 g |
| Fat | 3 g | 16 g | 22 g |
As the table clearly shows, Supergreens offers a vastly lower carbohydrate count compared to the fried rice and chow mein, making it the superior choice for carb-conscious diners.
Conclusion
In conclusion, a side of Panda Express Supergreens contains a very manageable 10 grams of total carbohydrates and 5 grams of net carbohydrates. This low-carb, low-calorie side dish is a nutrient-rich blend of broccoli, kale, and cabbage, making it an excellent and healthy alternative to the higher-carb rice and noodle options. Whether you are on a keto diet, watching your caloric intake, or simply want to eat more vegetables, Supergreens is a smart choice that allows you to enjoy a meal from Panda Express without derailing your nutritional goals. By pairing it with a Wok Smart entree and being mindful of sauces, you can create a balanced and satisfying meal.
For more official nutrition information, please visit the Panda Express Nutrition Facts page.
