Is Panda Express Veggie Spring Roll Healthy? A Nutritional Breakdown

January 9, 2026 •

3 min read

According to nutritionists, the Panda Express vegetable spring rolls are the least nutritious appetizer on the menu due to high sodium and lower protein content. While the name 'veggie spring roll' might sound healthy, the cooking method and other ingredients tell a different story.

Quick Summary

An analysis of the Panda Express veggie spring roll's nutrition reveals it is surprisingly high in sodium and low in protein for a vegetable-based item. The deep-frying process significantly adds to its calorie and fat content, making it less healthy than fresh spring rolls found elsewhere. Healthier alternatives exist for those seeking nutritious options.

Key Points

Deep-Frying Adds Fat: The primary reason the veggie spring roll isn't healthy is the deep-frying process, which dramatically increases its fat and calorie content.
High in Sodium: A single serving of veggie spring rolls contains a high amount of sodium, which can contribute to exceeding daily recommended limits.
Low in Protein: Despite its vegetable content, the spring roll offers very little protein, meaning it's not very filling for its calorie count.
Opt for Alternatives: Healthier options at Panda Express include the Super Greens side and Wok Smart entrees, which are lower in calories and fat.
Fresh vs. Fried: The Panda Express version should not be confused with fresh, non-fried spring rolls, which are typically much healthier and lower in fat.
Moderation is Key: Viewing the veggie spring roll as an occasional indulgence rather than a regular side dish is the best approach for a health-conscious diet.

The Deceptive "Veggie" Label

At first glance, a veggie spring roll from Panda Express seems like a guilt-free side dish. After all, it's filled with vegetables like cabbage, celery, carrots, and mung bean vermicelli. However, the reality of its nutritional value is more complex. The preparation method and other ingredients dramatically shift its health profile from a light, nutritious appetizer to a calorie- and sodium-dense indulgence. Understanding this distinction is key to making informed choices at the Panda Express counter.

Breaking Down the Nutritional Reality

The nutritional content of the Panda Express veggie spring roll is what most reveals its true health impact. For two rolls, the nutritional data is: around 240 calories, 14g total fat, 560mg sodium, and only 4g protein. This high sodium level accounts for a significant portion of the recommended daily intake. The high-fat content comes primarily from the deep-frying process. While the vegetables provide some fiber and nutrients, the overall preparation overshadows these benefits. The ingredients also contain added sugar and other additives, further detracting from the perceived healthiness.

How Deep-Frying Changes Everything

Deep-frying is a common cooking method in fast-food restaurants, but it's one of the biggest factors that makes an otherwise nutritious ingredient less healthy. When food is submerged in hot oil, it absorbs fat and calories. For the veggie spring roll, this process negates the natural benefits of the vegetable filling. The thin wrapper, made of wheat flour, acts like a sponge, soaking up the oil. This is a stark contrast to fresh, non-fried spring rolls, which are typically made with rice paper and filled with raw, crisp vegetables and lean protein, making them significantly lower in fat and calories.

Comparing the Veggie Spring Roll to Healthier Panda Options

It's useful to compare the veggie spring roll to other appetizers and sides at Panda Express. For those seeking a truly healthy option, alternatives like the Super Greens are far superior. A serving of Super Greens contains significantly fewer calories and much less fat and sodium, while providing more dietary fiber and essential nutrients. This comparison highlights that the preparation of a dish is often more important than the ingredient list when it comes to fast-food nutrition. Opting for steamed or wok-smart dishes is generally a better strategy for maintaining a healthy diet at Panda Express. For a complete look at menu options, consulting the official Panda Express nutrition guide is recommended.

A Table of Appetizer Comparisons


Appetizer	Serving Size	Calories	Total Fat	Sodium	Protein	Cooking Method
Veggie Spring Roll	2 rolls	~240	14g	560mg	4g	Deep-fried
Chicken Egg Roll	1 roll	~170	9g	270mg	6g	Deep-fried
Cream Cheese Rangoons	3 rangoons	~190	11g	210mg	5g	Deep-fried
Super Greens	1 serving	~90	2g	540mg	4g	Steamed/Wok-cooked

The Takeaway for Health-Conscious Diners

For those trying to eat healthy, the veggie spring roll should be viewed as an occasional treat rather than a nutritional mainstay. Its high sodium and fat content, combined with low protein, means it won't keep you full and can contribute to excess calorie and sodium intake. A better strategy is to choose a Wok Smart entree and pair it with a side like Super Greens or steamed brown rice. This provides a more balanced meal rich in fiber and protein without the drawbacks of deep-fried appetizers. Even if your ultimate meal isn't a paragon of health, making smarter side choices can make a significant difference. For example, pairing a smaller portion of Orange Chicken with Super Greens is a better option than adding a side of veggie spring rolls.

Making Smarter Choices at Panda Express

Ultimately, whether a food is healthy or not depends on context and frequency. The occasional veggie spring roll won't derail a healthy diet, but making it a regular part of your order might. By being aware of the nutritional profile of each menu item, including the deceivingly-named ones, you can navigate the fast-food landscape with greater awareness and make choices that better align with your health goals. Focusing on steamed vegetables, lean protein sources, and limiting fried items is a general rule of thumb for eating well at Panda Express and most other fast-food establishments. A key is to find balance and moderation in your choices, rather than seeking a 'perfect' healthy meal. Learn more about healthy eating at fast-food restaurants on credible nutrition sites like Verywell Fit.

Frequently Asked Questions

According to nutritional data for a two-roll serving, a Panda Express veggie spring roll contains around 240 calories.

Despite their vegetable filling, the spring rolls are deep-fried, which significantly increases their fat and calorie content. They are also relatively high in sodium and low in protein.

A two-roll serving of Panda Express veggie spring rolls contains approximately 560mg of sodium, a considerable amount for a small appetizer.

Yes, fresh spring rolls made with rice paper and raw vegetables are typically much healthier because they are not deep-fried, resulting in much lower fat and calorie counts.

Healthier options include the Super Greens side, steamed brown rice, and any of the Wok Smart entrees, which have lower fat and calorie content.

The vegetable filling itself (cabbage, celery, carrots) provides some fiber and nutrients, but these benefits are largely outweighed by the unhealthy deep-frying process and high sodium content.

Yes, Panda Express offers vegan options such as the Eggplant Tofu and Super Greens. It's best to confirm with the restaurant to ensure no cross-contamination occurs during preparation.