Nutrition Diet Guide: What is the healthiest thing to get at Panda?

November 6, 2025 •

3 min read

While Panda Express is famous for indulgent items like its high-calorie Orange Chicken, the restaurant also offers a range of "Wok Smart" menu options, which are designated as having 300 calories or less and at least 8 grams of protein per serving. This makes finding a healthy meal that fits your nutrition diet possible with the right choices, including knowing what is the healthiest thing to get at Panda.

Quick Summary

This article outlines the healthiest menu items at Panda Express, focusing on low-calorie, high-protein entrees and fiber-rich side dishes to help you make informed and nutritious choices.

Key Points

Embrace 'Wok Smart' Options: Look for menu items marked as 'Wok Smart' for entrees under 300 calories with at least 8g of protein.
Prioritize Super Greens: Choose Super Greens over rice or chow mein as your side to significantly reduce calories and boost fiber intake.
Choose Lean Protein: Opt for non-fried chicken, beef, or shrimp dishes like String Bean Chicken Breast or Broccoli Beef.
Avoid Fried and Sugary Items: Limit or avoid dishes like Orange Chicken and Beijing Beef, which are high in calories, fat, and sugar.
Customize Your Meal: Control your calories by ordering smaller portion sizes, asking for sauce on the side, and loading up on extra vegetables.
Consider Water as a Beverage: Skip sugary drinks and stick to water to further reduce your overall calorie intake.

Navigating the Panda Express Menu for Health

Eating healthy at a fast-casual restaurant like Panda Express doesn't have to be a guessing game. By focusing on smart substitutions and utilizing their menu designations, you can build a satisfying meal that aligns with your dietary goals. The key is to prioritize lean proteins and vegetable-heavy sides over fried foods and high-sugar sauces. Many of the most nutritious options are part of the brand's 'Wok Smart' menu, designed to be lower in calories while still being flavorful.

The Healthiest Entrées at Panda Express

When choosing your main dish, look for options that are grilled or wok-seared instead of deep-fried. This immediately reduces your intake of calories and saturated fat.

String Bean Chicken Breast: A top contender for the healthiest entree, this dish features lean chicken breast with crisp string beans and onions in a light sauce. It offers a great balance of protein and vegetables with low sugar content.
Black Pepper Angus Steak: This premium "Wok Smart" item provides a powerful protein punch with tender steak, broccoli, bell peppers, and mushrooms.
Broccoli Beef: A classic choice, this entree pairs lean beef with nutrient-dense broccoli. It's a low-calorie option that is also lower in sugar than many other beef dishes.
Mushroom Chicken: This non-fried option combines chicken with mushrooms and zucchini for a flavorful, vegetable-packed meal.
Grilled Teriyaki Chicken: A high-protein choice, the grilled chicken is served with teriyaki sauce. You can ask for the sauce on the side to control the amount of sugar added.

The Healthiest Sides and How to Build Your Plate

Your choice of side dish can dramatically affect the nutritional profile of your meal. Swapping a high-calorie side for a vegetable-based one is a simple yet effective strategy.

Super Greens: The undisputed champion of healthy sides, Super Greens is a mix of kale, broccoli, and cabbage that is extremely low in calories and packed with fiber. It's the perfect choice for filling your plate without overloading on calories.
Steamed Brown Rice: Offering more fiber and nutrients than white rice, steamed brown rice is a wholesome base for your meal.
Steamed White Rice: While less fibrous than brown rice, steamed white rice is still a much lighter option than fried rice or chow mein.

To build a complete, balanced meal, pair a lean protein entree with the Super Greens. For a more filling meal, add a half-portion of steamed rice. This approach allows you to control calories while maximizing nutrient density.

What to Avoid or Limit for a Healthier Meal

While delicious, some of Panda Express's most popular items are high in calories, fat, and sugar. Being mindful of these can help you make better choices.

Orange Chicken: As one of the highest-calorie entrees, the Orange Chicken is breaded, deep-fried, and coated in a sugary sauce.
Beijing Beef: Similar to the Orange Chicken, this dish consists of fried beef strips covered in a sweet and tangy sauce.
Honey Walnut Shrimp: While it features shrimp, this dish's sweet glaze and candied walnuts add significant sugar and calories.
Chow Mein and Fried Rice: These sides are much higher in calories and fat compared to the Super Greens or steamed rice.

Comparing Healthier vs. Less Healthy Options

To illustrate the nutritional differences, here is a comparison between a typical Wok Smart entree and a popular fried choice based on average nutritional information.


Item	Calories	Fat (g)	Protein (g)	Sugar (g)	Notes
String Bean Chicken Breast	210	9	12	4	Wok Smart, lean protein, high in veggies.
Orange Chicken	490	23	25	19	High in calories, fat, and sugar due to frying and sauce.
Super Greens (Side)	90	3	6	4	Low calorie, high fiber, excellent side choice.
Chow Mein (Side)	510	21	18	5	Very high in calories and fat for a side dish.

Conclusion: Making Informed Choices

While fast food can often derail a healthy eating plan, Panda Express offers clear and accessible options for a more nutritious diet. The best strategy is to fill your bowl with a fiber-rich side like Super Greens and top it with a lean, "Wok Smart" protein like String Bean Chicken Breast or Black Pepper Angus Steak. By understanding which menu items are healthier and making conscious choices, you can enjoy a flavorful, guilt-free meal. For those craving an indulgence, opting for a smaller portion or swapping a side can help manage overall calorie intake. Ultimately, the healthiest thing to get at Panda Express is a custom-built meal focusing on fresh, non-fried ingredients. You can find more detailed nutritional information on the official Panda Express website.

Frequently Asked Questions

The Super Greens side dish is considered the single healthiest item, as it is very low in calories and fat while being packed with fiber and nutrients.

No, Orange Chicken is one of the unhealthiest options at Panda Express. It is high in calories, fat, and sugar due to the deep-frying process and sweet sauce.

A great low-carb meal can be made by ordering a 'Wok Smart' entree like Mushroom Chicken or String Bean Chicken Breast and pairing it with the Super Greens side instead of rice or noodles.

To reduce sodium, choose non-fried options and ask for sauces on the side. The Super Greens are also a relatively low-sodium side choice.

Both chow mein and fried rice are higher in calories and fat than other side options. For a healthier choice, opt for steamed white or brown rice, or the Super Greens.

The 'Wok Smart' label indicates items with 300 calories or less and at least 8 grams of protein, making them healthier choices than the fried and sugary entrees. However, some sodium levels may still be high, so it's best to check the full nutrition facts.

Yes, you can eat at Panda Express on a diet. By choosing 'Wok Smart' entrees and substituting high-fiber, low-calorie sides like Super Greens for fried rice or chow mein, you can create a meal that fits into a balanced diet.