Understanding Your Diet: What oil does Panda Express use?

October 4, 2025 •

3 min read

According to former and current employees, Panda Express primarily uses soybean oil for frying and stir-frying its popular dishes. This fact is particularly relevant for those on a nutrition diet, as understanding the type of oil used can inform healthier fast-food decisions.

Quick Summary

Panda Express relies heavily on soybean oil for cooking and frying its menu items, with some dishes also including sesame oil for flavor. The nutritional impact of this oil, high in omega-6 fatty acids, should be considered for a balanced diet.

Key Points

Soybean Oil: Panda Express primarily uses soybean oil for its cooking and frying processes.
Sesame Oil: Sesame oil is also used for flavoring or finishing certain entrees.
High in Omega-6s: Soybean oil is rich in omega-6 polyunsaturated fatty acids, so balancing it with omega-3s is important.
Healthier Options: For a nutrition diet, opt for Wok-Smart dishes, steamed rice, and steamed vegetables to limit oil intake.
Moderation is Key: Despite being a vegetable oil, the deep-frying methods and accompanying sauces mean Panda Express meals should be enjoyed in moderation.
Allergen Alert: Since shared cooking equipment is used, cross-contamination is a risk, particularly for soy and sesame allergies.

The Primary Cooking Oils at Panda Express

Understanding the ingredients in fast food is key to maintaining a balanced diet. Regarding what oil does Panda Express use, the main oil for frying and cooking is soybean oil. This oil, sometimes called "salad oil," is used extensively in their kitchens. Certain dishes, particularly sauces, also incorporate sesame oil for added flavor.

The Nutritional Profile of Soybean Oil

Soybean oil is widely used in the food industry due to its affordability and mild taste. Nutritionally, it's rich in polyunsaturated fats, specifically omega-6 fatty acids. While omega-6s are essential, maintaining a healthy balance with omega-3 fatty acids is important, as an imbalance could potentially lead to inflammation. The American Heart Association considers soybean oil a healthier liquid option compared to solid fats. However, experts advise moderation when consuming processed foods made with seed oils.

Impact on Your Nutrition Diet

Regularly eating at fast-food restaurants like Panda Express requires an awareness of how cooking methods and oil choices affect nutritional intake. Since soybean oil is used in frying many entrees, it adds to the fat and calorie content of meals. When combined with high-sodium and high-sugar sauces, the total nutritional impact of a meal can be significant.

Healthier Options at Panda Express

Making healthier choices at Panda Express is possible with some knowledge of the menu:

Select Wok-Smart dishes: These entrees are generally lower in calories and fat.
Choose steamed rice: Plain steamed white rice is cooked without added oil. Steamed brown rice does contain soybean oil.
Opt for grilled meats: Grilled Teriyaki Chicken is often a leaner alternative to fried options like Orange Chicken.
Order steamed vegetables: The mixed vegetables side is low in calories, high in fiber, and cooked without soybean oil.

Comparison of Common Cooking Oils

Here is a comparison of soybean oil with other common cooking oils to provide context:


Feature	Soybean Oil	Extra Virgin Olive Oil	Avocado Oil	Canola Oil	Coconut Oil
Fat Profile	High in polyunsaturated fats (Omega-6)	High in monounsaturated fats	High in monounsaturated fats	High in monounsaturated fats	High in saturated fat
Smoke Point	Medium-high	Low (unrefined) / High (refined)	Very high (~520°F)	High	Medium (~350°F)
Best For	Frying, stir-frying, baking	Low-medium heat cooking, dressings	High-heat cooking, grilling	High-heat cooking, baking	Baking, roasting (sparingly)
Health Considerations	Balanced intake with Omega-3s advised	Rich in antioxidants, good for heart health	Supports heart health, good for high-heat cooking	May help reduce cholesterol and blood sugar	Discouraged due to high saturated fat

Making Informed Dietary Choices

A healthy diet depends on more than just the type of oil used at one restaurant. Making informed decisions involves understanding different oil profiles, considering the full nutritional content of a meal, and practicing portion control. When dining out, choosing grilled, steamed, or stir-fried options with less sauce can contribute to a more balanced meal. Whether at Panda Express or cooking at home, moderation and balance are key for a healthy nutrition diet. For additional information on healthy oil choices, consult the Harvard Health article on Healthy oils at home and when eating out.

Conclusion: Navigating Your Fast-Food Oil Choices

In conclusion, Panda Express primarily uses soybean oil for cooking, with sesame oil for flavor in some dishes. While soybean oil can be part of a healthy diet, its use in deep-fried items suggests that these dishes should be consumed in moderation. To eat healthier at Panda Express, consider Wok-Smart options, choose steamed sides, and ask for less sauce. By being aware of the ingredients and preparation methods, consumers can make choices that align better with their nutritional goals. A balanced diet focusing on whole foods and smart preparation is the most effective approach for a healthy lifestyle.

Frequently Asked Questions

Panda Express uses soybean oil, also sometimes referred to as 'salad oil', for frying and stir-frying their entrees and sides.

Soybean oil is a source of polyunsaturated fats, but like all oils, it is high in calories. Healthfulness depends on moderation and overall diet balance, as high consumption of fried foods is not recommended.

While soybean oil is the primary oil, some dishes, such as Honey Sesame Chicken and Orange Chicken, also use sesame oil for additional flavor. Steamed white rice is prepared without any added oil.

Individuals with a soy allergy should be extremely cautious, as soybean oil is used throughout the kitchen. Furthermore, shared cooking equipment poses a high risk of cross-contamination.

Soybean oil is higher in polyunsaturated fats (especially omega-6), while olive oil is primarily monounsaturated. Olive oil is also known for more antioxidants and is often preferred for heart health.

Yes, plain steamed white rice is prepared with no added oil. Some appetizers like the cream cheese rangoons may also be prepared without soybean oil.

For a healthier meal, choose Wok-Smart items, opt for steamed white rice, and add a side of mixed vegetables to increase fiber and nutrient intake while reducing oil and sugar.