Navigating the Panda Express Menu for Healthier Choices
Making mindful choices at Panda Express is the key to enjoying a satisfying meal without derailing your health goals. While fan-favorites like Orange Chicken are notoriously high in calories and sugar, the menu also features several "Wok Smart" options designed to be lighter. These non-fried dishes are excellent starting points for finding the healthiest chicken at Panda Express, and they often come packed with vegetables and lean protein. By paying close attention to preparation methods and side selections, you can significantly alter the nutritional profile of your meal.
Top Contenders for the Healthiest Chicken
When evaluating the best chicken entrées, several options stand out due to their lower calorie count and more favorable macronutrient balance. Dishes that feature chicken breast, which is a lean source of protein, and are wok-cooked rather than deep-fried are generally your safest bets.
- String Bean Chicken Breast: Widely cited as one of the healthiest chicken choices, this entrée consists of tender chicken breast, green beans, and onions tossed in a light ginger-soy sauce. Its low fat and calorie content make it a superb option for calorie-conscious diners, and the inclusion of vegetables adds valuable fiber.
- Grilled Teriyaki Chicken: For those prioritizing high protein, the Grilled Teriyaki Chicken is an excellent candidate. The chicken is grilled rather than fried, and a standard serving packs a substantial amount of protein, making it very filling. To keep the sugar content of the teriyaki sauce in check, some patrons request it on the side or with less sauce.
- Mushroom Chicken: This dish combines chicken with mushrooms and zucchini in a mild ginger-soy glaze. As another non-fried, "Wok Smart" choice, it's a flavorful option that provides lean protein with some vegetables. While the sodium is slightly higher than other options, it remains a far better choice than fried entrées.
- Black Pepper Chicken: Featuring chicken, celery, and onions, this entrée is another non-fried alternative. It offers a decent protein count with a moderate calorie load, though its sodium content can be high.
- Kung Pao Chicken: For those who prefer a little heat, Kung Pao Chicken is a viable option. It contains chicken, peanuts, and vegetables, but check the nutritional information as the recipe and portion size can affect the calorie and sodium levels.
Healthiest Chicken Entrée Comparison Table
Here is a comparison of the top chicken entrées at Panda Express based on standard serving nutrition data. Note: Exact values can vary by location and portion size. This data is an average estimate from various nutrition trackers.
| Entrée | Calories | Protein (g) | Total Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| String Bean Chicken Breast | ~190 | ~14 | ~9 | ~590 |
| Mushroom Chicken | ~220 | ~13 | ~14 | ~840 |
| Black Pepper Chicken | ~280 | ~13 | ~19 | ~1130 |
| Grilled Teriyaki Chicken | ~300 | ~36 | ~13 | ~530 |
How to Create a Healthier Meal
Selecting the right chicken entrée is just the first step. For a truly healthy meal, consider pairing your choice with a low-calorie, nutrient-dense side. The Super Greens, a mix of broccoli, kale, and cabbage, is the best option with only 90 calories per serving. Alternatively, opting for Steamed Brown Rice over Fried Rice or Chow Mein can save you hundreds of calories and grams of fat. Combining a "Wok Smart" chicken entrée with Super Greens results in a balanced, low-calorie, and high-protein meal that is both satisfying and nutritious.
A Few Important Considerations
While the non-fried chicken options are a better choice than their fried counterparts, it's important to remember a few things. First, sodium levels can be high in some of these dishes, so if you are watching your salt intake, proceed with caution or ask for less sauce. Second, portion control is key. While the entrées themselves may be reasonable, loading up on an extra entrée and a high-calorie side can still result in an unhealthy meal. Lastly, for maximum health benefits, requesting sauce on the side or choosing plain steamed items when possible is a good strategy.
Conclusion
For those asking, "what is the healthiest chicken at Panda Express?", the answer depends slightly on your personal health priorities. The String Bean Chicken Breast offers the best balance of low calories and low fat, while the Grilled Teriyaki Chicken provides the highest protein content for a single entrée. For a well-rounded and truly healthy meal, pair either of these with a side of Super Greens. By making smart choices and being mindful of portion sizes, you can enjoy a delicious and healthier meal at Panda Express.
