Panda Express is a popular fast-food chain offering American Chinese cuisine, but not all of its menu items are created equal when it comes to calorie count. While iconic dishes like Orange Chicken are delicious, they are also laden with calories and sugar. The good news is that Panda Express offers a variety of healthier, low-calorie alternatives, including its dedicated 'Wok Smart' menu designed for health-conscious diners. By being strategic with your order, you can enjoy a satisfying meal without derailing your diet.
Best Low-Calorie Entrées
For those watching their calorie intake, the best strategy is to focus on the 'Wok Smart' menu items. These are specifically crafted to be under 300 calories per serving and include a generous portion of vegetables. Opting for these over fried or sugar-heavy dishes is the most effective way to lower your calorie count.
String Bean Chicken Breast
At just 190 calories per serving, the String Bean Chicken Breast is a standout option. It features lean chicken breast, green beans, and onions tossed in a light, savory sauce. It's a great source of protein and fiber, ensuring you feel full and satisfied.
Broccoli Beef
A classic for a reason, Broccoli Beef is another excellent low-calorie choice, with a serving coming in at a lean 150 calories. It pairs tender beef with fresh broccoli in a ginger-soy sauce. The high fiber content from the broccoli also adds to its health benefits.
Mushroom Chicken
This entrée features chicken, mushrooms, and zucchini wok-tossed in a mild ginger soy sauce. With 220 calories per serving, it's a flavorful and light option that doesn't rely on frying or sugary glazes.
Black Pepper Angus Steak
For those who prefer steak, the Black Pepper Angus Steak is a fantastic option. This 'Wok Smart' item contains 210 calories and a whopping 19 grams of protein, making it an excellent muscle-building choice. It includes Angus steak, broccoli, bell peppers, and mushrooms in a bold black pepper sauce.
Firecracker Shrimp
Although sometimes a limited-time offering, the Firecracker Shrimp is a solid seafood choice. With 210 calories per serving, it provides a flavorful and spicy kick without the excess calories found in heavily fried dishes.
Smart Side Choices
The side dish you choose can drastically impact your meal's overall calorie count. Swapping fried rice or chow mein for a healthier alternative is one of the easiest ways to lighten up your order.
Super Greens
As a side, the Super Greens are one of the healthiest options on the entire menu. A side portion contains only 90 calories and is packed with cruciferous vegetables like kale, broccoli, and cabbage. This side is a great way to boost your fiber and nutrient intake.
Steamed Brown or White Rice
While higher in calories than Super Greens, steamed rice is a far better choice than fried rice or chow mein. Brown rice (420 calories per serving) offers more fiber than white rice (380 calories per serving), but both are lower in fat and overall calories than the noodle and fried rice sides. For an even lighter option, consider asking for half rice and half Super Greens.
Customizing Your Low-Calorie Meal
Beyond choosing the right entrées and sides, a few simple customizations can help you stay on track:
- Ask for sauce on the side: Requesting teriyaki or other sauces on the side gives you control over how much you add to your dish, significantly reducing sugar and calorie content.
- Opt for a bowl: A bowl contains one entrée and one side, providing better portion control compared to a plate or bigger plate.
- Add extra vegetables: Ask for more of the vegetable components in your entrée. This increases the volume and fiber of your meal, helping you feel full longer.
- Stay hydrated: Order water instead of a high-calorie soda or juice.
Comparison of Healthy vs. Unhealthy Options
To see the impact of your choices, here is a comparison of low-calorie options versus their higher-calorie counterparts, based on one regular serving:
| Item Category | Low-Calorie Option | Calories | High-Calorie Option | Calories |
|---|---|---|---|---|
| Entrée (Chicken) | String Bean Chicken Breast | 190 | Orange Chicken | 490 |
| Entrée (Beef) | Broccoli Beef | 150 | Beijing Beef | 480 |
| Side | Super Greens (Side) | 90 | Chow Mein (Side) | 430 |
| Combo Meal (Bowl) | String Bean Chicken + Super Greens | 280 | Orange Chicken + Fried Rice | 920 |
Note: Calorie counts can vary slightly by location and portion size. Always check the official Panda Express nutrition calculator for the most accurate information.
Conclusion
While Panda Express might be known for its indulgent, high-calorie favorites, it is entirely possible to create a delicious and healthy meal that fits your dietary needs. By choosing Wok Smart entrées like String Bean Chicken Breast or Broccoli Beef, and pairing them with a nutrient-dense side like Super Greens, you can navigate the menu with confidence. Remember to prioritize lean proteins and vegetables, be mindful of sauces, and opt for smaller portion sizes to build a balanced and satisfying meal.
How to Build a Low-Calorie Order at Panda Express
- Choose a Bowl: Instead of a Plate or Bigger Plate, stick to a single entrée and a single side for better portion control.
- Pick a 'Wok Smart' Entrée: Select from dishes like String Bean Chicken Breast, Broccoli Beef, or Black Pepper Angus Steak, which are all under 300 calories.
- Go with Super Greens for Your Side: This is the most nutrient-dense and lowest-calorie side option, packed with fiber.
- Consider Steamed Rice (Half and Half): If you prefer rice, get a half portion of steamed white or brown rice with half Super Greens to save on calories while still enjoying a carb base.
- Use sauces sparingly: Ask for sauces like teriyaki on the side to control the amount of added sugar and sodium in your meal.
