What is the healthiest dish at Panda? Your guide to navigating the menu

October 10, 2025 •

4 min read

Panda Express offers a menu category called "Wok Smart," featuring entrees with 300 calories or less and at least 8 grams of protein. But with so many options, many people still question: What is the healthiest dish at Panda?

Quick Summary

This article explores the most nutritious dishes on the Panda Express menu. It highlights Wok Smart options, analyzes nutritional information for entrees and sides, and offers tips for customizing a balanced and healthier meal, including managing portion sizes and controlling sodium intake.

Key Points

Embrace Wok Smart Options: Prioritize entrees labeled “Wok Smart,” which have under 300 calories and at least 8g of protein, such as Broccoli Beef or String Bean Chicken Breast.
Go for the Greens: Choose Super Greens as your side dish for a low-calorie, high-fiber base, or request half Super Greens and half steamed rice.
Control Your Sauce: To manage sodium and sugar intake, ask for sauces on the side, especially with dishes like Grilled Teriyaki Chicken.
Increase the Veggies: Request extra vegetables in your entree to boost fiber and micronutrients without adding many calories.
Choose Leaner Proteins: Opt for non-fried protein sources like Grilled Teriyaki Chicken or Black Pepper Angus Steak to keep fat content lower.
Master Portion Control: Select a smaller portion size, like a bowl, to limit total calories and practice mindful eating.

Navigating the menu at a fast-food restaurant like Panda Express while maintaining a healthy diet can be a challenge. While popular, flavor-rich dishes like Orange Chicken are often high in calories and sodium, the menu also offers a variety of healthier alternatives. The key is to know which items to choose, and how to build a balanced plate.

The “Wok Smart” Advantage

Panda Express simplifies the process by flagging its healthier selections with the "Wok Smart" label. These dishes are designed to have less than 300 calories and at least 8 grams of protein per serving. Opting for one of these entrees is the first step toward a more nutritious meal.

The Healthiest Entrees: A Closer Look

Several Wok Smart entrees stand out for their excellent nutritional profile, combining lean protein and fresh vegetables.

Broccoli Beef: One of the lowest-calorie entrees, coming in at just 150 calories per serving. It provides a good dose of protein and is packed with nutrient-dense broccoli. While it has some sodium, it is a much better choice than fried alternatives.
String Bean Chicken Breast: This dish combines tender chicken breast with fresh green beans and onions. At 190 calories and 14 grams of protein, it is a lean, filling, and low-carb option.
Black Pepper Angus Steak: A slightly higher-protein option, this entree features top sirloin steak with mushrooms, bell peppers, and broccoli. It provides 19 grams of protein for around 210 calories, making it a satiating choice.
Mushroom Chicken: A flavorful mix of chicken, zucchini, and mushrooms, this entree is another solid choice with around 220 calories and 13 grams of protein per serving.
Grilled Teriyaki Chicken: For those seeking the highest protein content, the Grilled Teriyaki Chicken is a top pick. A serving contains 41 grams of protein for 340 calories. However, it is slightly higher in calories and sugar than the other Wok Smart items. To make it even healthier, consider asking for the sauce on the side or a minimal amount.

The Crucial Role of Sides

Your side dish choice can make a significant difference in the overall health of your Panda Express meal. The two most common, Chow Mein and Fried Rice, are relatively high in calories and sodium. A better strategy is to prioritize vegetables and smaller portions of carbohydrates.

Super Greens: The undisputed healthiest side on the menu, Super Greens is a mix of cabbage, kale, and broccoli. It is exceptionally low in calories (90 calories per side serving) and provides a valuable boost of fiber, which helps keep you feeling full. Many health experts recommend making this your primary side.
Steamed Rice: While higher in carbs, steamed rice is a far better choice than fried rice. It comes in both white and brown rice versions. Brown rice offers more fiber and a richer nutrient profile. A popular hack is to order half steamed rice and half super greens to get a mix of complex carbs and vegetables.

Smart Strategies for a Healthier Panda Meal

Beyond choosing the right entrees and sides, a few simple ordering tricks can further improve your meal's nutritional value.

Request Extra Veggies: Many entrees are light on vegetables. Don't hesitate to ask for extra vegetables to be added to your entree. This increases fiber and nutrients without significantly increasing calories.
Control the Sauce: Sauces are often the main source of hidden sugar and sodium in fast food. For dishes like the Grilled Teriyaki Chicken, request the sauce on the side so you can control how much you use.
Split Your Sides: If you can't resist a carb-based side like Chow Mein, order half Chow Mein and half Super Greens. This allows you to enjoy the flavor while still benefiting from the added vegetables.
Portion Control: Opt for a bowl instead of a plate or bigger plate to manage portion sizes and prevent overeating.

Nutritional Comparison of Wok Smart Entrees

To illustrate the nutritional differences, here is a comparison of common Wok Smart entrees based on available data from Panda Express:


Entree (per serving)	Calories	Protein (g)	Carbohydrates (g)	Total Fat (g)	Sodium (mg)
Broccoli Beef	150	9	13	7	520
String Bean Chicken Breast	190	14	13	9	590
Black Pepper Angus Steak	210	19	13	10	560
Mushroom Chicken	220	13	10	14	840
Grilled Teriyaki Chicken	340	41	14	13	630

Note: Nutritional information can vary slightly by location and preparation. It's best to check the official Panda Express website for the most accurate and up-to-date data.

Conclusion: Building the Healthiest Meal at Panda Express

So, what is the healthiest dish at Panda Express? The ultimate healthiest combination would involve a Wok Smart entree paired with Super Greens. A single serving of the low-calorie Broccoli Beef, String Bean Chicken Breast, or Black Pepper Angus Steak combined with Super Greens offers a balanced meal rich in protein, fiber, and vegetables while keeping calories in check. While higher in protein, the Grilled Teriyaki Chicken is still a great option, especially when paired with Super Greens and requested with light sauce. By making strategic choices with both your entree and side, you can enjoy a satisfying and nutritious meal at Panda Express without compromising your diet goals. For more in-depth nutritional guides and health tips, you can refer to authoritative sources like the MyFitnessPal Blog.

Frequently Asked Questions

Among the Wok Smart options, the Broccoli Beef is one of the lowest-calorie entrees available, containing around 150 calories per serving.

A great high-protein, low-calorie combo is the Grilled Teriyaki Chicken entree paired with Super Greens. This combination offers high protein and plenty of vegetables while keeping calories down.

To reduce sodium, choose healthier sides like steamed rice or Super Greens over Chow Mein or Fried Rice. Also, ask for sauces on the side or opt for entrees with naturally lower sodium like Broccoli Beef.

Yes, some Panda Express locations offer Eggplant Tofu. However, be aware that most items, including fried sides, are prepared in shared woks and fryers with meat products.

You should generally avoid deep-fried options like Orange Chicken and Honey Walnut Shrimp, as they are significantly higher in calories, sugar, and fat compared to Wok Smart choices.

The Super Greens, a vegetable mix of kale, cabbage, and broccoli, is considered the healthiest side dish. It is low in calories and fat while being high in fiber.

Wok Smart is a label Panda Express uses to identify healthier menu items. These entrees contain 300 calories or less and at least 8 grams of protein per serving.