What can a type 2 diabetic eat at Panda Express? A Guide to Healthy Choices

December 25, 2025 •

4 min read

According to one source, over 60% of people with diabetes reported eating fast food at least once a month. For those managing blood sugar, knowing what can a type 2 diabetic eat at Panda Express can make a significant difference in maintaining dietary control while still enjoying a meal out.

Quick Summary

This guide provides balanced menu selections at Panda Express for those with type 2 diabetes. It highlights lean protein entrées and high-fiber vegetable sides while identifying sugary sauces and high-carb options to avoid for better blood sugar management.

Key Points

Choose Super Greens: Opt for the Super Greens vegetable mix as your side instead of chow mein or rice to significantly lower your carbohydrate intake.
Prioritize 'Wok Smart' Entrées: Select entrées from the Wok Smart menu, like Mushroom Chicken or Black Pepper Angus Steak, which are lower in calories and higher in protein.
Control Your Sauce: Ask for sauces like teriyaki on the side to manage the amount of sugar and sodium added to your meal.
Avoid Deep-Fried Items: Steer clear of breaded and deep-fried entrées such as Orange Chicken and Sweet and Sour Chicken, which are high in sugar and carbs.
Portion Wisely: A bowl is a better choice for built-in portion control, and for rice, stick to brown rice in a half-portion if necessary.
Check Nutrition Information: Utilize the restaurant's online nutrition calculator to plan your meal and review carb and sodium counts before you order.
Drink Water: Always choose water or a diet beverage over sugary sodas to avoid unnecessary blood sugar spikes.

Navigating the menu at a fast-food restaurant like Panda Express requires a strategic approach for anyone managing type 2 diabetes. While many traditional Chinese-American dishes are high in refined carbohydrates and sugar, Panda Express offers several "Wok Smart" options that are lower in calories and higher in protein and fiber. Making informed decisions about your base, entrées, and mindful ordering can allow you to enjoy a flavorful meal without compromising your health goals.

Choosing Your Best Base

Your meal's foundation is crucial for managing blood sugar. The traditional chow mein noodles and white rice are high in simple carbohydrates, which can lead to a quick spike in glucose levels. The best option is to swap these for a more nutrient-dense base.

Recommended Bases

Super Greens: This side is a mix of kale, cabbage, and broccoli, and is the most diabetic-friendly choice. It’s low in carbs and high in fiber, which helps slow down sugar absorption.
Brown Rice (Limited Portion): If you need a rice component, opt for brown rice instead of white. The fiber in brown rice can help moderate the impact on blood sugar, but portion control remains essential. Consider asking for a half-portion to keep your carb count in check.

Smart Entrée Selections

The ideal entrées are grilled, stir-fried, or steamed with minimal sauces, as many sauces are loaded with sugar. Look for dishes that feature lean protein and are rich in vegetables.

Diabetic-Friendly Entrées

Grilled Teriyaki Chicken: A top-tier choice for diabetics due to its high protein and relatively low carb content, especially when ordered without the sauce or with the sauce on the side.
Mushroom Chicken: This Cantonese-inspired dish features chicken, mushrooms, and zucchini in a ginger-soy sauce, making it a flavorful and balanced option.
Black Pepper Angus Steak: Another Wok Smart contender with seared Angus steak and vegetables. It's a great source of protein and relatively low in carbs. Be mindful of the sodium content.
Broccoli Beef: A classic combination of beef and broccoli that is naturally lower in carbs and offers a good protein boost.
String Bean Chicken Breast: This entrée combines lean chicken with string beans and onions for a fresh, low-carb meal.

What to Avoid

To successfully manage your blood sugar, steer clear of heavily battered, deep-fried, and sugar-laden items. These include:

Orange Chicken: The most famous item on the menu, but also one of the worst choices for diabetics due to its sugary sauce and breading.
Sweet and Sour Chicken: Similar to Orange Chicken, this dish contains a high amount of added sugar.
Chow Mein and Fried Rice: These high-carb sides can cause significant blood sugar spikes and should generally be avoided or consumed in very limited quantities.
Cream Cheese Rangoons: These fried appetizers are high in fat and carbs.

Comparison of Healthy vs. Typical Panda Express Meal


Meal Component	Diabetic-Friendly Option	Traditional (Less-Optimal) Option
Base	Super Greens	Chow Mein or Fried Rice
Entrée 1	Black Pepper Angus Steak	Orange Chicken
Entrée 2	String Bean Chicken Breast	Honey Walnut Shrimp
Drink	Water or Diet Soda	Sugar-sweetened soda
Carb Impact	Significantly Lower	Very High
Protein	High	Variable
Added Sugar	Very Low	High

Ordering Strategies and Practical Tips

Here are some final tips to help make your Panda Express meal a healthier choice:

Check the Wok Smart Menu: Use the Wok Smart label as your primary filter. These entrées are designed to be lower in calories and a better choice for managing blood sugar.
Go for a Bowl: Choosing a Bowl over a Plate or Bigger Plate helps with automatic portion control. A Bowl with one side and one entrée is often sufficient.
Ask for Sauce on the Side: If you opt for an item with sauce, like the Grilled Teriyaki Chicken, asking for the sauce on the side gives you control over the amount of sugar added to your meal.
Customize Your Meal: Ask for extra vegetables in place of sauce or with your protein entrée. More vegetables means more fiber to help stabilize your glucose levels.
Use the Online Calculator: Before you go, use Panda Express's online nutrition calculator to check the precise nutritional information of your planned meal.
Stay Hydrated: Drink water or unsweetened iced tea instead of sugary sodas, which add empty calories and cause blood sugar spikes.

Conclusion

Eating at Panda Express as a person with type 2 diabetes is entirely possible with a bit of foresight and knowledge. By prioritizing lean proteins like Mushroom Chicken or Black Pepper Angus Steak and swapping high-carb sides for the nutrient-rich Super Greens, you can create a satisfying meal that aligns with your health goals. The key is to be mindful of hidden sugars in sauces and avoid heavily breaded items. Remember that moderation and smart substitutions are your best tools for enjoying fast food responsibly. For additional guidance on dining with diabetes, a registered dietitian can provide personalized advice.

Learn More About Dining With Diabetes

For more detailed nutritional information, visit the Panda Express website.

Frequently Asked Questions

No, not all entrées are high in carbs and sugar. Panda Express offers a "Wok Smart" menu specifically featuring options with fewer calories and lower carb counts, such as Mushroom Chicken and String Bean Chicken Breast.

It is best to avoid or strictly limit your intake of rice and chow mein, as they are high in simple carbohydrates that can cause blood sugar spikes. Opt for the Super Greens side instead for a much healthier, high-fiber base.

The Super Greens, a mix of kale, cabbage, and broccoli, is the best side dish for a person with diabetes due to its high fiber and low carbohydrate content.

To make the Grilled Teriyaki Chicken more diabetic-friendly, order it with the sauce on the side and use it sparingly. This allows you to enjoy the flavor while controlling the amount of added sugar.

The Eggplant Tofu is a plant-based entrée, though it is not a Wok Smart item and its nutritional profile should be considered. The Super Greens side is another solid vegetarian option.

Stick to water, unsweetened iced tea, or a diet soda. Avoid all sugary beverages, which contain no nutritional benefits and will cause blood sugar to rise.

You can find a comprehensive nutrition calculator on the official Panda Express website. It is a helpful tool for planning your meal and checking carbohydrate, sugar, and sodium content.

Yes, many Panda Express entrées and sauces can be high in sodium, which is a concern for diabetics, who are at a higher risk for high blood pressure. Choosing Wok Smart options and eating in moderation can help.