Navigating a fast-food menu while trying to eat healthily can be a challenge, but Panda Express offers several solid choices for those prioritizing nutrition. These meals, often designated as "Wok Smart," are typically lower in calories and higher in protein than their fried counterparts. By understanding the nutritional information and making smart choices, you can enjoy a satisfying and well-balanced meal.
The Top Contenders for Healthiest Entrée
When evaluating the menu for a healthy choice, it is important to look at more than just the calorie count. Factors like protein, fat, sodium, and fiber all play a role. The following are among the healthiest and most recommended entrées at Panda Express.
String Bean Chicken Breast
Often considered one of the best overall choices, the String Bean Chicken Breast combines lean protein with fresh vegetables. A standard entree serving contains approximately 190 calories, 14 grams of protein, and a moderate amount of fat and sugar. The generous inclusion of fresh green beans and onions also adds a healthy dose of fiber. Paired with a side of Super Greens, this is a highly balanced meal.
Broccoli Beef
This classic American-Chinese dish is another excellent, low-calorie option. With around 150 calories and 9 grams of protein per entree serving, it offers a solid protein boost with the added nutritional benefits of broccoli, which is rich in vitamins C and A. It is also one of the lower-sugar entrées, making it a good choice for those watching their sugar intake.
Black Pepper Angus Steak
If you prefer beef, the Black Pepper Angus Steak is a protein-packed and flavorful alternative to the high-calorie Beijing Beef. It is a Wok Smart item, containing roughly 210 calories and a notable 19 grams of protein per serving. The dish is stir-fried with baby broccoli, mushrooms, and bell peppers, adding valuable fiber and nutrients.
Mushroom Chicken
For a lighter, vegetable-forward chicken dish, Mushroom Chicken is a great pick. It includes chicken breast, mushrooms, and zucchini and clocks in at about 220 calories with 13 grams of protein per entree. This is a flavorful, non-fried option that contributes to your daily vegetable intake. While the sodium is higher, it can still fit into a balanced meal plan.
Tips for Building a Healthier Panda Express Meal
Selecting the right entrée is just one part of the equation. A complete meal includes a side dish, and here is where many of the menu's excess calories can be hidden. Following these tips can help you create a nutritious and satisfying plate.
- Choose the right side: Instead of the high-calorie fried rice or chow mein, opt for Steamed Brown Rice or, even better, the Super Greens. The Super Greens, with only 90 calories per side, are an excellent source of fiber and vitamins and a great way to bulk up your meal with healthy vegetables.
- Mind your portions: Stick to a bowl or a plate instead of a bigger plate, as controlling portion sizes is key to managing calorie intake.
- Customize your order: Don't be afraid to ask for extra vegetables or sauce on the side. This allows you to control the amount of added sugar and sodium.
- Combine entrées for a complete meal: A great strategy is to pair one of the healthiest entrées with another light option. For example, a plate with String Bean Chicken Breast and Broccoli Beef, and a side of Super Greens, creates a well-rounded meal rich in protein and fiber while being moderate in calories.
Comparison of Healthy Panda Express Entrées
| Entrée | Calories | Protein (g) | Total Fat (g) | Saturated Fat (g) | Sugars (g) | Sodium (mg) | Main Vegetables |
|---|---|---|---|---|---|---|---|
| String Bean Chicken Breast | ~190 | 14 | 9 | 2 | 4 | 590 | Green beans, onions |
| Broccoli Beef | ~150 | 9 | 7 | 1.5 | 7 | 520 | Broccoli |
| Black Pepper Angus Steak | ~210 | 19 | 7 | 1.5 | 6 | 750 | Broccoli, mushrooms, peppers |
| Mushroom Chicken | ~220 | 13 | 14 | 2 | 5 | 840 | Mushrooms, zucchini |
| **Grilled Teriyaki Chicken*** | ~340 | 41 | 13 | 3 | 10 | 470 | None (grilled) |
*Note: Nutritional information can vary. The Grilled Teriyaki Chicken is high in protein but contains a higher sugar count and is often served with a teriyaki glaze, so asking for less or no sauce can be beneficial.
Making the Best Choice for You
The "healthiest" entrée ultimately depends on your specific nutritional goals. If your priority is a low-calorie, low-sugar option, the Broccoli Beef is a standout with just 150 calories and 7g of sugar. If maximizing lean protein is your goal, the Black Pepper Angus Steak offers a robust 19 grams. For a meal with the best balance of lean protein and vegetables, the String Bean Chicken Breast is a reliable choice.
For those who are particularly mindful of sodium, it is crucial to remember that fast-casual restaurants often use higher amounts of salt for flavor. The Mushroom Chicken, for example, has a higher sodium content than other options, so this is a crucial factor to consider when making your choice. In contrast, the Broccoli Beef is a good option with a more moderate sodium level.
Conclusion
Eating healthily at Panda Express is not only possible but straightforward by focusing on their Wok Smart offerings. While classics like Orange Chicken are tempting, opting for dishes like the String Bean Chicken Breast or Broccoli Beef, and pairing them with a vegetable-rich side like Super Greens, can result in a delicious and nutrient-packed meal. By being aware of nutrition facts, paying attention to portions, and customizing your order, you can make an informed decision that aligns with your dietary needs. The next time you visit Panda Express, consider moving past the high-calorie favorites and exploring the lighter, vegetable-filled dishes for a genuinely balanced option.
