Understanding the 'Wok Smart' Menu
Panda Express offers a category of dishes labeled "Wok Smart," indicating they are lower in calories and higher in protein than many other options. These selections are prepared using a wok-style cooking method with minimal oil, making them a strategic starting point for a healthier meal. To build your plate, consider these entrees and sides, which offer the best nutritional value on the menu.
The Healthiest Entrées to Order
Black Pepper Angus Steak
For those craving beef, the Black Pepper Angus Steak is a top choice. This dish features succulent Angus steak with baby broccoli, mushrooms, red bell peppers, and onions in a savory black pepper sauce. With only 210 calories and a high 19 grams of protein, it delivers excellent flavor and satiety while keeping calories in check. It is also high in vitamins and minerals from the colorful vegetables.
Broccoli Beef
A classic for a reason, Broccoli Beef is another solid, healthy pick. Combining tender beef and crisp broccoli florets in a ginger-soy sauce, it boasts just 150 calories and 9 grams of protein per serving. The nutrient-dense broccoli provides extra fiber, making this a well-rounded and satisfying entree.
String Bean Chicken Breast
The String Bean Chicken Breast is a light and fresh option, featuring tender chicken breast, string beans, and onions tossed in a ginger-soy sauce. It provides lean protein and a generous helping of green vegetables. This Wok Smart dish has only 210 calories and 12 grams of protein per serving, fitting perfectly into a balanced diet.
Mushroom Chicken
If you prefer a milder taste profile, the Mushroom Chicken is a great non-fried alternative. This dish includes tender chicken, mushrooms, and zucchini glazed in a ginger-soy sauce. At just 220 calories with 13 grams of protein, it's a flavorful and satisfying entree that helps you avoid greasier options.
Grilled Teriyaki Chicken
For maximum protein, the Grilled Teriyaki Chicken is an excellent choice. Made with hand-sliced, grilled chicken thighs and finished with teriyaki sauce, this entree contains 340 calories and a very high 41 grams of protein. This is ideal for those focused on muscle-building or needing a more filling protein boost. To minimize sugar, ask for the sauce on the side.
Your Healthiest Side Dish Choices
Super Greens
Without a doubt, the Super Greens are the healthiest side dish at Panda Express. This medley of steamed broccoli, kale, and cabbage is low in calories, with only 90 calories per side order, and high in beneficial fiber. It provides a nutrient boost that complements any entree perfectly and adds significant volume to your meal without excess calories.
Steamed Brown Rice
Choosing a whole grain is always a smart move. Steamed Brown Rice offers a low-calorie, high-fiber alternative to fried rice and chow mein. While Steamed White Rice is also a lighter option, brown rice contains more fiber and protein, aiding in digestion and keeping you fuller for longer.
What to Avoid for a Healthier Meal
While delicious, certain menu items are significantly higher in calories, fat, and sodium. The most common offenders are deep-fried dishes and sugary entrees.
- Orange Chicken and Beijing Beef: These fan-favorites are battered and deep-fried, packing a high-calorie punch.
- Chow Mein and Fried Rice: These popular sides are high in calories, sodium, and fat compared to the steamed options.
- Cream Cheese Rangoons: This appetizer is high in calories and fat due to deep-frying and cream cheese filling.
Comparison Table: Healthy vs. Indulgent Options
| Item | Calories | Protein | Sodium | Key Difference |
|---|---|---|---|---|
| Healthy Plate: Black Pepper Angus Steak + Super Greens | ~300 | ~25g | High (monitor) | High-protein, high-fiber, low calorie density |
| Indulgent Plate: Orange Chicken + Chow Mein | ~880 | ~21g | Very High | Battered, fried, high-carb, high-fat |
| Side: Super Greens | 90 | 6g | 260mg | Low-calorie, high-fiber vegetables |
| Side: Chow Mein | 390 | 15g | Very High | High-calorie, high-carb noodles |
Building Your Best Healthy Panda Express Meal
- Start with the right base: Choose Super Greens for the lowest calorie and highest fiber base, or opt for Steamed Brown Rice if you need more carbohydrates. Consider a 50/50 mix of both for a balanced approach.
- Pick a Wok Smart entree: Select one of the healthier protein options, such as Black Pepper Angus Steak, Broccoli Beef, or String Bean Chicken Breast. These ensure a satisfying meal without excess calories.
- Request sauce on the side (optional): For entrees like the Grilled Teriyaki Chicken, asking for less sauce or sauce on the side can reduce sugar and sodium content.
- Balance your macros: Pair your meal based on your goals. For a high-protein meal, the Grilled Teriyaki Chicken is a standout. For the lowest-calorie meal, Broccoli Beef with Super Greens is hard to beat.
- Listen to your body: While you can indulge, making these informed choices most of the time is the key to maintaining a healthier diet while enjoying fast food.
Conclusion
Contrary to popular belief, it is entirely possible to make healthy and satisfying choices at Panda Express. By focusing on the "Wok Smart" menu items and opting for veggie-rich sides, you can create a meal that is both delicious and aligned with your nutritional goals. While indulgent items exist, selecting leaner protein and vegetable options is the most effective strategy for a healthier fast-food experience. Remember to prioritize high-protein, high-fiber foods to stay full longer and get the most nutritional value from your meal.
To see detailed nutritional information, visit the official Panda Express nutrition calculator online.
