Is the Black Pepper Angus Steak a Healthy Choice?

December 10, 2025 •

4 min read

A standard serving of Panda Express Black Pepper Angus Steak, a popular restaurant version, contains approximately 180 to 210 calories, but its healthfulness is more complex than just the calorie count. The dish features Angus beef, which is rich in protein and nutrients, yet the overall nutritional profile is significantly influenced by the high sodium sauce and cooking method.

Quick Summary

The health benefits of black pepper Angus steak, which include a good source of protein, are often counterbalanced by its high sodium and fat content, depending on preparation.

Key Points

High Sodium Content: The main nutritional drawback of restaurant versions is the high sodium from the sauce, often exceeding 700mg per serving.
Good Source of Protein: The dish provides a substantial amount of high-quality protein (around 19g per serving) from the Angus beef.
Moderate Calorie Count: With approximately 190-210 calories for an entree portion, it can be a relatively calorie-conscious choice compared to other fast-food options.
Health Varies by Preparation: The healthiness depends heavily on the cooking method and ingredients; homemade versions can be made significantly healthier than restaurant ones.
Nutrient-Rich Ingredients: When made with quality ingredients, it contains essential nutrients like iron, zinc, and B vitamins from the Angus beef, along with vitamins and fiber from vegetables.
Hidden Sugars: The sauce in many commercial versions contains added sugars, contributing to the overall carbohydrate and sugar content.
Control Fat Intake: While containing some fat, using leaner cuts of beef and less oil in homemade preparations can easily reduce saturated fat intake.

Unpacking the Nutritional Profile of Black Pepper Angus Steak

At first glance, black pepper Angus steak seems like a balanced protein-rich entree. However, its overall nutritional value is heavily dependent on the specific recipe, with restaurant preparations often containing hidden ingredients that compromise its health benefits. Let's analyze a typical restaurant version, such as the one from Panda Express, to understand the components that influence its health rating.

The Macronutrients: A Closer Look

For a single serving of Panda Express Black Pepper Angus Steak, the key nutritional metrics paint a clear picture:

Calories: 190 to 210 calories. On its own, this is a relatively moderate calorie count for an entree, making it a good choice for those watching their total caloric intake.
Protein: Approximately 19 grams. This is a significant amount of high-quality protein, which is essential for muscle repair, satiety, and overall body function. Angus beef is also known for being a source of iron, zinc, and B vitamins.
Fat: Around 7 to 10 grams, with saturated fat ranging from 2 to 3 grams. While not excessively high, this indicates some fat is present from the beef's marbling and cooking oil.
Carbohydrates: 10 to 13 grams, with 6 to 7 grams of sugar. This suggests that the sauce is not just savory but also contains added sugars that contribute to the total carbohydrate count.

The Sodium Warning

Perhaps the most significant health concern associated with restaurant-prepared black pepper Angus steak is its sodium content. A single serving from Panda Express can contain anywhere from 560 to 754mg of sodium. This is a substantial portion of the recommended daily intake, which is typically under 2,300mg for most adults and ideally no more than 1,500mg for some individuals. Overconsumption of sodium is linked to high blood pressure and an increased risk of heart disease.

Vegetables and Fiber

Many recipes for black pepper Angus steak, including fast-food versions, incorporate vegetables like bell peppers and onions. These additions provide valuable vitamins, minerals, and dietary fiber. However, the health benefits of these vegetables can be overshadowed by the high sodium and sugar of the accompanying sauce.

Comparison: Black Pepper Angus Steak vs. Other Entrees

To provide context, let's compare the black pepper Angus steak to a few other common fast-food entrees. The table below uses average nutritional values for a single serving.


Nutrient	Black Pepper Angus Steak	Orange Chicken	Broccoli Beef
Calories	180-210	490	150
Protein	19g	25g	9g
Fat	7-10g	23g	7g
Saturated Fat	2-3g	4g	2g
Sodium	560-754mg	700mg	520mg
Carbohydrates	10-13g	50g	10g
Sugar	6-7g	19g	7g

As you can see, the black pepper Angus steak is not the worst offender in terms of calories or fat, but its sodium content is on par with, or even higher than, other notoriously high-sodium fast-food dishes. The key takeaway is that restaurant-prepared foods, regardless of their main ingredients, often contain high levels of sodium, sugar, and unhealthy fats.

Strategies for a Healthier Black Pepper Angus Steak

If you enjoy the flavors but want to make a more health-conscious choice, you have two primary options: modifying your restaurant order or preparing a homemade version.

At the Restaurant

Request Less Sauce: The sauce is the main source of added sodium and sugar. Simply asking for "light sauce" can significantly reduce the dish's unhealthy components.
Add Extra Vegetables: Many restaurants offer extra veggies. Load up on steamed vegetables like broccoli, mushrooms, and bell peppers to boost fiber and nutrients without adding extra sodium.
Choose Your Side Wisely: Opt for steamed brown rice instead of fried rice or noodles. Brown rice adds more fiber and complex carbohydrates.

A Healthier Homemade Version

Creating a healthy copycat recipe at home gives you full control over the ingredients.

Use a Leaner Cut: While Angus beef is excellent, choose a leaner cut of steak like flank or sirloin to reduce fat. You can even use ostrich steak for a very lean alternative.
Control the Sauce: Make your own sauce from scratch. Use low-sodium soy sauce, fresh garlic, ginger, and a little beef broth. You can thicken it with cornstarch dissolved in water instead of relying on high-sugar, pre-made sauces.
Amp up the Veggies: Sauté a large variety of colorful vegetables, such as broccoli, snow peas, and carrots, to increase the overall volume and nutritional density of the meal.
Mindful Cooking: Use a minimal amount of healthy oil, such as olive oil, for cooking.

Conclusion: A Balanced Perspective

So, is the black pepper Angus steak healthy? The answer is nuanced. On its own, Angus beef is a good source of protein and essential nutrients, making it a healthy ingredient. However, the high sodium and sugar content in many restaurant versions, such as Panda Express, can undermine these benefits, making it an occasional treat rather than a daily staple. By being mindful of your portion size, requesting less sauce, or, best of all, making a healthier version at home, you can enjoy this flavorful dish without compromising your health goals. A healthy diet is about balance and conscious choices, and understanding the nutritional reality of your favorite foods is the first step.

For more detailed nutritional information, you can visit the Eat This Much website.

Frequently Asked Questions

Yes, many restaurant versions, including the one from Panda Express, are notably high in sodium, often containing more than 700mg per serving due to the sauce.

The calorie count for a single serving of the Panda Express entree typically ranges from 180 to 210 calories, depending on the specific portion size.

Angus beef is a good source of high-quality protein, iron, and B vitamins. When consumed in moderation and prepared healthily, it can be a nutritious component of a balanced diet.

Absolutely. Preparing the dish at home allows you to use a leaner cut of beef, control the amount of oil, and reduce sodium by using low-sodium soy sauce and limiting added sugars in the sauce.

The primary unhealthy aspects of many restaurant versions are the high sodium content and added sugars in the sauce, which can negatively impact cardiovascular health when consumed frequently.

To create a healthier meal, pair it with steamed brown rice and a side of extra steamed vegetables, such as broccoli or snow peas, to increase fiber and nutrient intake.

Because of its moderate calorie count and high protein, it can fit into a weight loss plan when consumed in moderation. However, you should be mindful of the high sodium content and consider requesting less sauce or adding more vegetables to balance the meal.

No. While Angus beef provides beneficial nutrients, its health status within this dish is determined by the overall preparation. The nutritional impact of the high-sodium sauce outweighs the benefits of the beef alone.