What's the healthiest thing you can eat at Panda Express?

November 20, 2025 •

4 min read

According to the Panda Express website, their "Wok Smart" options contain 300 calories or less and at least eight grams of protein per serving, which directly helps in finding what's the healthiest thing you can eat at Panda Express. Navigating the menu can be tricky, but making informed choices allows you to enjoy a flavorful meal without overindulging.

Quick Summary

Discover the most nutritious items on the Panda Express menu, from Wok Smart entrées to vegetable-packed sides. Learn how to build a balanced, lower-calorie meal by swapping high-fat options for leaner, healthier choices.

Key Points

Prioritize 'Wok Smart' Options: Choose entrées clearly marked with the Wok Smart label for meals under 300 calories with at least 8 grams of protein.
Choose Super Greens for Your Side: Opt for the Super Greens mix of broccoli, kale, and cabbage to boost fiber and nutrients for minimal calories.
Swap Fried for Grilled: Select non-fried items like String Bean Chicken Breast or Grilled Teriyaki Chicken instead of fried alternatives like Orange Chicken.
Control Your Carbs: Replace calorie-heavy chow mein and fried rice with healthier options like Super Greens or Steamed Brown Rice.
Limit Sauce and Extras: Ask for teriyaki sauce on the side and avoid sugary drinks and deep-fried appetizers to reduce excess calories, fat, and sodium.

Navigating the Panda Express Menu: Wok Smart Choices

At Panda Express, the menu features a distinct label: "Wok Smart". This is your primary tool for finding healthier choices. Wok Smart dishes are lower in calories and higher in protein, making them ideal for a more balanced meal. By pairing these entrées with a nutrient-dense side, you can build a satisfying and health-conscious plate.

Healthiest Entrées

Several Wok Smart items stand out as particularly healthy options:

String Bean Chicken Breast: A mix of lean chicken breast, fresh green beans, and onions, this dish offers solid protein with fewer calories than many fried alternatives.
Mushroom Chicken: This entrée features chicken, mushrooms, and zucchini, providing a good source of protein and vegetables.
Broccoli Beef: A Chinese food classic, this option is lower in calories than other beef entrées and is a good source of iron and Vitamin C from the broccoli.
Black Pepper Angus Steak: Made with top sirloin steak and fresh vegetables, this is another flavorful, high-protein Wok Smart choice.

Best Sides for a Balanced Meal

The foundation of a healthy Panda Express meal lies in your side choice. Swapping out the calorie-dense chow mein or fried rice can make a significant difference in your overall nutritional intake.

Super Greens: This is arguably the healthiest side on the menu. Made with a mix of broccoli, kale, and cabbage, it provides fiber and nutrients for minimal calories.
Steamed Brown Rice: While higher in calories than the Super Greens, brown rice offers more fiber and protein than white rice, helping you feel fuller for longer.
Steamed White Rice: If brown rice isn't your preference, steamed white rice is still a much lighter option than fried rice or chow mein.

Comparison of Healthy vs. Less Healthy Choices

Choosing between menu items can be overwhelming. This table highlights some common comparisons to help you make a healthier decision.


Item Category	Healthier Option	Nutrition Highlights	Less Healthy Option	Nutrition Concerns
Chicken Entrée	String Bean Chicken Breast (190 kcal, 14g protein)	Low-calorie, high-protein, good source of veggies.	Orange Chicken (510 kcal, 26g protein)	High in calories, sugar, fat, and sodium.
Beef Entrée	Broccoli Beef (150 kcal, 9g protein)	Low-calorie beef option, contains nutritious broccoli.	Beijing Beef (530 kcal)	Battered and fried, high in calories and fat.
Side Dish	Super Greens (90 kcal, 6g protein)	High in fiber, low in calories and fat.	Chow Mein (510 kcal)	High in carbs, calories, and sodium.
Appetizer	Chicken Potstickers (160 kcal)	Not deep-fried, lower in calories than other apps.	Cream Cheese Rangoon (190 kcal)	Deep-fried, higher fat content.

How to Create the Healthiest Panda Express Meal

Making a healthier choice isn't just about picking one item; it's about building a balanced plate. Here’s a strategy for your next visit:

Prioritize a Wok Smart Entrée: Start by selecting a non-fried protein option like String Bean Chicken or Black Pepper Angus Steak. These provide the lean protein you need to stay full.
Choose Super Greens for your side: Request the nutrient-dense Super Greens instead of chow mein or fried rice. This adds valuable fiber and vitamins while significantly lowering the calorie count.
Go half and half: If you can't resist rice or noodles, ask for a "half and half" base with Super Greens and either steamed brown or white rice. This is a common and easy customization that helps reduce calories.
Control the sauce: Teriyaki sauce is typically served on the side with the Grilled Teriyaki Chicken. You can control how much you use or ask for none at all to reduce sugar and sodium.
Skip the extras: Avoid sugary drinks, appetizers like egg rolls and rangoons, and high-calorie fortune cookies to keep your meal in check. Water or unsweetened iced tea are the best beverage choices.

Healthy Choices for Specific Diets

Panda Express offers options that can fit into various dietary patterns with some customization.

Low-Carb / Keto: Your best bet is to build a bowl with Super Greens as the base and add a lean protein like Grilled Teriyaki Chicken (without the sauce) or Black Pepper Angus Steak.
Vegetarian: Options include Super Greens, Eggplant Tofu (availability varies), and the chow mein (now vegan at most locations, but verify for shared woks).
Low-Calorie: Focus on the Wok Smart items. A plate with String Bean Chicken Breast and a side of Super Greens is one of the lowest calorie combinations you can get.

Conclusion

By focusing on the Wok Smart entrées and vegetable-centric sides, it is possible to make a genuinely healthy choice at Panda Express. Your best bet is a custom bowl combining a lean, non-fried protein like String Bean Chicken Breast with the fiber-rich Super Greens. Strategic swaps like opting for steamed brown rice or asking for sauces on the side can make a big difference in the nutritional profile of your meal, proving that fast food doesn't have to derail your health goals. For more general advice on eating out, consider looking at health resources like HelpGuide.org.

Frequently Asked Questions

While several Wok Smart entrées are healthy, the Super Greens (a vegetable medley) is arguably the healthiest item due to its low-calorie count (90 kcal for a side portion) and high fiber content, though it is often considered a side. The String Bean Chicken Breast is a top choice for a protein-rich, low-calorie main dish.

Yes, you can create a low-carb meal by ordering Super Greens as your base instead of rice or noodles, and selecting a protein like Grilled Teriyaki Chicken (without the sauce) or Black Pepper Angus Steak.

No, Orange Chicken is one of the less healthy items on the menu. It is fried and high in calories, sugar, and fat compared to Wok Smart entrées.

A great way to reduce calories is to ask for a "half and half" side, with half Super Greens and half steamed rice, or simply get the Super Greens by themselves. This significantly cuts down on the carbs and overall calorie count compared to a full serving of chow mein.

Yes, vegetarians can choose the Super Greens and, where available, the Eggplant Tofu. The Chow Mein is generally vegan but may be subject to cross-contamination in shared woks. Strict vegans should confirm preparation methods.

Brown rice is generally a healthier choice as it contains more fiber and protein than white rice, which helps with digestion and keeping you full longer. However, both are better side options than fried rice or chow mein.

To lower sodium intake, choose steamed rice or Super Greens over noodle dishes. When possible, ask for sauces on the side, or opt for proteins that have less sauce overall, like the Grilled Teriyaki Chicken where you can add the sauce yourself.