Is Panda Express Chow Mein healthy for you?

November 25, 2025 •

4 min read

At 510 calories and 860mg of sodium per regular side, the Panda Express Chow Mein contains significantly high levels of fat, carbs, and salt, leading many to question its place in a healthy diet. This popular American Chinese noodle dish, often a go-to side, can substantially impact daily nutritional intake.

Quick Summary

Panda Express Chow Mein is not a healthy choice due to high sodium, fat, and calorie content. It uses refined noodles cooked in oil, and healthier alternatives exist.

Key Points

High in Calories and Fat: A regular side of Panda Express Chow Mein has 510 calories and 20 grams of fat due to its preparation with oil.
Excessive Sodium: The dish contains 860mg of sodium, potentially contributing up to half a day's recommended intake.
Refined Carbs: Chow Mein noodles are typically made from refined flour, which can cause blood sugar spikes and offers less nutritional value than whole grains.
Healthier Alternatives: The Super Greens side is a significantly healthier option, offering more fiber and fewer calories and sodium.
Wok Smart Options: Consider pairing a lighter 'Wok Smart' entree with a different side or doing a half-and-half portion to reduce overall intake.
Homemade Control: Making chow mein at home allows you to use whole wheat noodles, less oil, and more vegetables to control its nutritional profile.

The Nutritional Breakdown of Panda Express Chow Mein

Panda Express Chow Mein is a fan-favorite, but a closer look at its nutritional profile reveals why it’s not considered a healthy option for regular consumption. The dish is known for its stir-fried texture, which is achieved through cooking methods that increase its fat, sodium, and calorie content. Understanding the macros can help you make more informed decisions about your meal.

Calories and Macronutrients

A regular side of Panda Express Chow Mein contains approximately 510 calories, a significant portion of which comes from carbohydrates and fats. The fat content is around 20 grams, with 3.5 grams being saturated fat. While the dish does offer some protein (13g) and fiber (6g), the calorie density is quite high for a side dish.

The Problem with Sodium

One of the most concerning aspects of Panda Express Chow Mein is its sodium level. A single regular side contains 860mg of sodium, which is 37% of the recommended daily value. A diet high in sodium is linked to increased blood pressure and other cardiovascular issues. The high sodium level comes primarily from the cooking process and the sauces used, including soy sauce and oyster sauce.

Refined Noodles

The noodles used in the dish are typically made from refined wheat flour, which lacks the fiber and nutrients found in whole grains. This means they provide a quick energy boost but can also lead to a sharp spike in blood sugar, a concern for those managing their blood glucose levels.

Chow Mein vs. Other Side Dishes

When ordering at Panda Express, understanding the nutritional differences between the sides is crucial for making a healthier choice. Comparing chow mein to other popular sides highlights why it's often the less healthy option.


Side Dish	Calories (Regular)	Total Fat (g)	Sodium (mg)
Chow Mein	510	20	860
Fried Rice	570	20	900
Super Greens	90	3	260
White Steamed Rice	~380	0	0

Healthier Side Alternatives at Panda Express

Instead of the high-calorie, high-sodium chow mein, consider these Wok Smart alternatives to build a more balanced meal:

Super Greens: This side dish is a mix of broccoli, cabbage, and kale, offering a significant amount of fiber and nutrients for only 90 calories and 260mg of sodium.
Steamed White or Brown Rice: While a carb-heavy option, steamed rice contains less fat and sodium compared to chow mein or fried rice.

Strategies for a Healthier Panda Express Meal

Just because Panda Express has less healthy options doesn't mean you can't have a balanced meal. By making a few strategic choices, you can enjoy your meal without overdoing it.

Pair with 'Wok Smart' Entrees: Many of Panda Express's entrees are designated 'Wok Smart,' meaning they have 300 calories or less and at least 8 grams of protein. Pairing a smaller portion of chow mein with a 'Wok Smart' entree like String Bean Chicken Breast or Broccoli Beef can reduce the overall calorie count.
Go Halfsies: A popular strategy is to ask for half Super Greens and half chow mein. This way, you still get the taste you crave while significantly cutting down on calories and sodium.
Use Sauces Sparingly: The sauces are a major source of sodium and sugar. Consider asking for less sauce or using chili sauce instead of soy sauce packets, which are high in sodium.

Making Healthier Chow Mein at Home

To have complete control over the ingredients, sodium, and fat content, making chow mein at home is the best option. A homemade version allows for simple substitutions that dramatically improve the dish's nutritional value.

Use Whole Wheat Noodles: Swap out refined white flour noodles for a whole wheat or whole grain alternative to increase fiber content and promote better blood sugar control.
Reduce Oil and Salt: Use a non-stick wok or pan to minimize the amount of oil needed. Opt for low-sodium soy sauce and use less of it.
Increase the Veggies: Chow mein at Panda Express includes onions, celery, and cabbage, but a homemade version can include more nutrient-dense vegetables like broccoli, carrots, and mushrooms.
Add Lean Protein: Include lean protein sources such as chicken breast, shrimp, or tofu for a more balanced meal.

Conclusion

While Panda Express Chow Mein is a delicious and popular choice, it is not a healthy one, mainly due to its high calorie, fat, and sodium content. It is prepared with refined noodles and a generous amount of oil and high-sodium sauces. However, this doesn't mean you have to avoid it entirely. By making smarter choices when dining at Panda Express, such as pairing it with a vegetable side like Super Greens or choosing a different side altogether, you can enjoy a more balanced meal. For the ultimate control over your diet, preparing a healthier version of chow mein at home allows you to manage ingredients and reduce sodium and fat without sacrificing flavor. For more insights into navigating the Panda Express menu healthily, you can consult resources like Verywell Fit.

Frequently Asked Questions

Yes, a regular side order of Panda Express chow mein contains approximately 510 calories, which is high for a side dish.

A regular side of Panda Express chow mein has 860mg of sodium, representing 37% of the recommended daily value.

Both are high in calories and sodium, but the chow mein is slightly lower in calories (510 vs. 570). However, it often has higher sodium and is still not considered a healthy choice.

The Super Greens, a mix of broccoli, cabbage, and kale, is the healthiest side option, with significantly fewer calories and sodium than chow mein.

It is considered unhealthy due to its high levels of sodium, fat, and calories, stemming from the liberal use of oil and high-sodium sauces during its preparation.

Yes, preparing chow mein at home allows you to control the ingredients. Use whole wheat noodles, less oil, low-sodium soy sauce, and incorporate more vegetables.

No, chow mein is not a 'Wok Smart' item. The 'Wok Smart' designation is for menu items with 300 calories or less and at least 8 grams of protein.

While you can ask, the chow mein is made in large batches, and a less oily version is unlikely to be available. The best strategy is to opt for a different, healthier side dish or make it yourself at home.