Selecting a healthy bowl at Panda Express requires careful consideration of the available choices. The best approach to crafting a nutritious meal that supports health goals is a customized selection focused on lean protein and vegetables. The key is to skip the deep-fried dishes and prioritize 'Wok Smart' choices and vegetable sides.
The Healthiest Bowl Combination
For a nutritious meal, the combination of Grilled Teriyaki Chicken with Super Greens is generally considered the healthiest bowl at Panda Express.
- The Entree: Grilled Teriyaki Chicken. At 275 calories per serving, the grilled teriyaki chicken is a good source of lean protein, containing 33 grams to aid in feeling full. Requesting minimal or no sauce can further reduce the sugar and calorie content.
- The Side: Super Greens. This mix of steamed broccoli, kale, and cabbage is packed with fiber and nutrients, with only 90 calories per serving. It provides nutrients without the extra carbs found in noodles or rice.
Alternative Healthy Choices for Your Bowl
Other entrees and sides can create a healthy bowl if a customized approach is preferred. Panda Express labels many of its healthier options with a 'Wok Smart' logo, indicating they have fewer than 300 calories and at least 8 grams of protein per serving.
Alternative Wok Smart Entrees
- Broccoli Beef: A lower-calorie classic, this dish has lean beef and broccoli. A single serving has 150 calories and 9 grams of protein.
- String Bean Chicken Breast: This features chicken breast, string beans, and onions in a light ginger-soy sauce. It has 210 calories with 12 grams of protein.
- Black Pepper Angus Steak: A slightly more expensive but flavorful option, with Angus steak, broccoli, mushrooms, and bell peppers. It offers 19 grams of protein for 210 calories.
- Mushroom Chicken: This Cantonese-inspired dish contains chicken, mushrooms, and zucchini with a ginger-soy glaze. It is 220 calories and provides 13 grams of protein.
Healthy Side Options
- Half Super Greens, Half Steamed Rice: For those who want some carbs, a 'half and half' option with steamed white or brown rice can work. Brown rice adds extra fiber. Steamed white rice has fewer calories than brown rice, but less fiber.
Comparing Popular Bowls
The table below illustrates the nutritional difference between a healthy, customized bowl and a higher-calorie option, based on a single entree and side.
| Item | Healthiest Bowl (Grilled Teriyaki Chicken + Super Greens) | Popular High-Calorie Bowl (Original Orange Chicken + Fried Rice) |
|---|---|---|
| Entree Calories | ~275 | ~510 |
| Side Calories | ~90 | ~620 |
| Total Calories | ~365 | ~1130 |
| Protein (g) | ~39 | ~26 |
| Saturated Fat (g) | ~3 | ~8 |
| Fiber (g) | ~5 | ~3 |
Building Your Own Healthy Bowl: A Guide
- Start with Your Base: Select Super Greens or, for a more balanced meal, order a half portion of steamed rice and a half portion of Super Greens.
- Select a 'Wok Smart' Entree: The Grilled Teriyaki Chicken is the best option for high protein, or choose Broccoli Beef for the lowest calories.
- Hold the Sauce (or Get It on the Side): If sensitive to sodium or sugar, order the teriyaki sauce on the side for the grilled chicken. Some 'Wok Smart' dishes are pre-sauced, so this applies mainly to the teriyaki.
- Avoid Fried Favorites: Stay away from deep-fried entrees and sides, such as Orange Chicken, Beijing Beef, Fried Rice, and Chow Mein, as they are significantly higher in calories and fat.
Conclusion
While Panda Express is associated with indulgent food, building a nutritious meal is surprisingly simple. By choosing a Super Greens base and pairing it with a 'Wok Smart' entree like Grilled Teriyaki Chicken, it's possible to create a satisfying, low-calorie, and high-protein bowl. Mindful ordering is key to enjoying fast food without compromising health goals. Remember that customization puts you in control of your nutrition. Always check the official Panda Express website for comprehensive nutritional details.
Key Takeaways for Ordering the Healthiest Bowl
- Prioritize Super Greens: This is the lowest-calorie and most nutrient-dense side, offering plenty of fiber.
- Opt for Grilled Teriyaki Chicken: It provides the most protein among the healthy entree options.
- Remember 'Wok Smart' Options: These entrees, like Broccoli Beef and Mushroom Chicken, are generally lower in calories and higher in protein.
- Customize Your Sauces: Request sauce on the side for grilled chicken to minimize sugar and sodium intake.
- Steer Clear of Fried Items: High-calorie, deep-fried options like Orange Chicken and Fried Rice should be avoided for the healthiest meal.
- Consider a Half-and-Half Base: Combine Super Greens with steamed brown or white rice for a balanced meal with fewer carbs than a full rice or noodle serving.
FAQs
Q: What is the absolute lowest-calorie bowl at Panda Express? A: A bowl with the Super Greens side and the Broccoli Beef entree is the lowest-calorie combination. The Broccoli Beef is the lowest-calorie entree at just 150 calories.
Q: Are there any high-protein bowls that are low in carbs? A: Yes, a great low-carb and high-protein option is a bowl with Super Greens as the side and Grilled Teriyaki Chicken as the entree, ordered with no sauce.
Q: Is the Grilled Teriyaki Chicken sauce healthy? A: The teriyaki sauce contains sugar. To make your bowl healthier, order the Grilled Teriyaki Chicken with the sauce on the side or request it plain to control your sugar intake.
Q: How do the Super Greens compare to steamed rice? A: Super Greens are lower in calories and carbs than any rice option, making them the healthiest base. A side of Super Greens has about 90 calories, whereas a side of Steamed White Rice has 380 calories.
Q: Which entrees should I avoid for the healthiest meal? A: For the healthiest bowl, avoid entrees that are breaded and deep-fried, such as the Original Orange Chicken, Beijing Beef, and Honey Walnut Shrimp, as they are significantly higher in calories, sugar, and fat.
Q: Can vegetarians build a healthy bowl at Panda Express? A: Yes, vegetarians can create a healthy bowl with Super Greens and the Eggplant Tofu entree. However, the Eggplant Tofu is higher in calories and fat than other 'Wok Smart' options, so it is a good idea to check the nutrition facts beforehand.
Q: What does 'Wok Smart' mean at Panda Express? A: 'Wok Smart' items are entrees with 300 calories or less and at least 8 grams of protein per serving, designed to be healthier options.
Q: Is the Black Pepper Angus Steak a healthy option? A: The Black Pepper Angus Steak is a healthier, high-protein, 'Wok Smart' option compared to many other items, though it is more expensive. It contains 210 calories and 19 grams of protein per serving.
