Panda Express Grilled Teriyaki Chicken: A High-Protein Powerhouse
The Grilled Teriyaki Chicken at Panda Express is renowned for its high protein content, making it a standout choice for those prioritizing muscle-building nutrients. While many perceive fast-food Chinese cuisine as high in calories and fat, this specific menu item provides a surprising dose of lean protein. The chicken breast is grilled, not deep-fried, and is coated in a sweet teriyaki sauce, offering a savory flavor with a more favorable nutritional profile than many of its fried counterparts.
Breaking Down the Nutritional Data
A standard entrée serving of Panda Express Grilled Teriyaki Chicken is a significant source of protein. As confirmed by official nutrition information, a single 6-ounce portion typically provides 33 grams of protein. It is also part of the chain’s “Wok Smart” menu, a designation for menu items with fewer than 300 calories and at least 8 grams of protein per serving. This means the grilled chicken is not only protein-rich but also calorie-conscious.
How Much Protein is in Panda Express Grilled Chicken? A Quick Look
Here’s a breakdown of the nutritional content for a standard entrée serving of the Grilled Teriyaki Chicken:
- Protein: 33 grams
- Calories: 275 calories
- Fat: 10 grams
- Saturated Fat: 3 grams
- Carbohydrates: 14 grams
- Sugars: 9 grams
This high protein count is especially beneficial for athletes or individuals looking to increase their protein intake without excessive calories. The macronutrient ratio, where protein accounts for a significant portion of the total calories, is ideal for promoting satiety and supporting muscle repair and growth.
Comparison with Other Panda Express Chicken Dishes
To put the Grilled Teriyaki Chicken's protein content into perspective, it's helpful to compare it with other popular chicken entrees on the Panda Express menu. This highlights why it's such a favorable option for those focusing on protein.
Panda Express Chicken Entree Protein Comparison
| Entree | Serving Size (approx.) | Protein (g) | Calories (approx.) | Notes |
|---|---|---|---|---|
| Grilled Teriyaki Chicken | 6 oz | 33 g | 275 | Highest protein, non-breaded option. |
| Orange Chicken | 5.9 oz | 26 g | 510 | Deep-fried and higher in calories and fat. |
| Mushroom Chicken | 5.7 oz | 13 g | 220 | Lower protein, lower calorie, with more vegetables. |
| String Bean Chicken Breast | 5.6 oz | 12 g | 190 | Lowest calorie chicken option, also Wok Smart. |
| Kung Pao Chicken | 6.7 oz | 17 g | 320 | Spicy option, but significantly less protein than grilled teriyaki. |
As the table clearly shows, the Grilled Teriyaki Chicken offers substantially more protein than its chicken counterparts on the menu, especially the calorie-heavy Orange Chicken. The comparison highlights that not all chicken dishes are created equal, and grilling is a much healthier preparation method than deep-frying.
Maximizing Your Meal with High-Protein Sides
To build a truly high-protein meal, pairing the grilled chicken with the right side dish is crucial. Panda Express offers several healthier side options that complement the grilled chicken and boost your overall nutrient intake.
Healthier Side Options for Your Grilled Chicken
- Super Greens: This side of steamed broccoli, kale, and cabbage is an excellent, low-calorie choice. It adds fiber and nutrients without significantly impacting your calorie count. Paired with the grilled chicken, it makes for a very lean and healthy meal.
- Steamed Brown Rice: Opting for brown rice over white rice adds more fiber and a small boost of protein. It provides a source of complex carbohydrates for sustained energy.
- Steamed White Rice: While not as rich in fiber as brown rice, steamed white rice is still a much lower-fat, lower-calorie option than chow mein or fried rice.
What to Avoid for a Balanced Meal
For those watching their macros, certain sides and additions can quickly increase your meal's fat and calorie count. High-calorie side options include Chow Mein and Fried Rice. While tasty, they are much higher in carbs, calories, and fats and can quickly offset the benefits of a lean entree. The teriyaki sauce, while delicious, does add a small amount of sugar, so you can always request it on the side to control the amount you use.
Conclusion: Grilled Teriyaki Chicken is a Smart Choice
For anyone at Panda Express seeking a high-protein, nutritionally aware meal, the Grilled Teriyaki Chicken is a clear winner. With an impressive 33 grams of protein per entree serving, it stands out as one of the best menu options for supporting fitness goals and managing macronutrient intake. Its status as a "Wok Smart" item further solidifies it as a healthier fast-food choice. By pairing it with low-calorie, high-fiber sides like Super Greens, you can create a balanced and satisfying meal that won't derail your diet. Next time you visit Panda Express, you'll know exactly how much protein is in the grilled chicken and how to build a healthier plate around it.
Frequently Asked Questions
How much protein is in a standard entrée serving of Panda Express grilled chicken?
An entree serving contains 33 grams of protein.
Is the grilled chicken at Panda Express considered a healthy option?
Yes, the Grilled Teriyaki Chicken is one of the healthier entree options, especially when compared to the deep-fried dishes. It is lower in calories and fat while being high in protein.
How does the protein in Panda Express grilled chicken compare to Orange Chicken?
The Grilled Teriyaki Chicken has 33 grams of protein per serving, while the Orange Chicken has 26 grams. The grilled chicken is also lower in calories and fat, making it a leaner protein source.
Can I request the grilled chicken without the sauce?
Yes, you can request the Grilled Teriyaki Chicken without the teriyaki sauce to reduce the sugar content, which can be a good option for those monitoring their carbohydrate or sugar intake.
What are the calories in Panda Express grilled teriyaki chicken?
A standard entrée serving has approximately 275 calories.
How can I make my Panda Express meal even higher in protein?
To increase your protein intake, you can order a “Double Protein Plate” with two servings of Grilled Teriyaki Chicken, or pair a single serving with another protein-rich entree like Black Pepper Sirloin Steak.
What is a good side dish to pair with the grilled chicken for a low-carb meal?
For a low-carb meal, the best side to pair with the Grilled Teriyaki Chicken is the Super Greens, which is a mix of steamed broccoli, kale, and cabbage.
Is grilled teriyaki chicken considered a “Wok Smart” item?
Yes, the Grilled Teriyaki Chicken is categorized as a “Wok Smart” entree, meaning it contains less than 300 calories and at least 8 grams of protein per serving.
