The Absolute Lowest Calorie Item: The Fortune Cookie
For a quick and definitive answer, the single Fortune Cookie is the absolute lowest calorie item on the Panda Express menu, coming in at a mere 20 calories. It is important to note, however, that this is a dessert and not a substantial part of a meal. For those aiming to build a full, low-calorie meal, focusing on the main dishes and sides is crucial. Panda Express helps with this process by labeling many of its healthier offerings as "Wok Smart," indicating they contain 300 calories or less per serving with at least 8 grams of protein.
Lowest Calorie Sides: The Foundation of a Healthy Meal
Your choice of side can make the biggest difference in the overall calorie count of your Panda Express meal. The standard Chow Mein and Fried Rice are flavorful but also the highest in calories. To build a truly light meal, your best bet is to swap them out entirely.
- Super Greens: This side is the real MVP of low-calorie eating at Panda Express. A side portion contains only 90 calories and is packed with a nutritious blend of steamed broccoli, kale, and cabbage. The Super Greens are an excellent source of fiber and vitamins, making them a great base for any bowl.
- Mixed Vegetables: Another solid choice, an entree portion of mixed vegetables typically contains around 35-70 calories, though availability can vary by location.
- Steamed White Rice: While much lower in fat than Chow Mein or Fried Rice, steamed white rice still adds a significant amount of calories (380 per side serving) and carbs. It is a better choice than the fried options, but sticking to Super Greens is the most calorie-conscious decision.
Making a Smarter Side Choice
For those who still want a taste of rice or noodles, a popular and effective strategy is to ask for a "half and half" side, with half Super Greens and half your preferred grain. This simple hack can save hundreds of calories while still allowing you to enjoy your meal.
Lowest Calorie Entrees: Building Your Plate
With your side sorted, the next step is choosing a lean entree. The "Wok Smart" designation is your friend here, guiding you to the most calorie-friendly selections.
- Broccoli Beef: Often cited as one of the lowest calorie entrees, Broccoli Beef features tender beef and fresh broccoli in a savory ginger soy sauce. A single serving is typically around 150 calories.
- String Bean Chicken Breast: This delicious entree consists of tender chicken breast, string beans, and onions tossed in a light ginger soy sauce, and it generally clocks in around 190-210 calories per serving.
- Black Pepper Angus Steak: Another "Wok Smart" favorite, this dish combines tender steak with fresh vegetables for a flavorful and filling meal at 210 calories per serving.
- Mushroom Chicken: Featuring chicken, mushrooms, and zucchini wok-tossed in a light ginger soy sauce, Mushroom Chicken is a dependable low-calorie entree, often reported around 220 calories.
Comparing Healthy Entrees and Sides
| Item | Serving Size (approx.) | Calories | Protein (g) | Fat (g) | Wok Smart? |
|---|---|---|---|---|---|
| Broccoli Beef | 5.4 oz (entree) | 150 | 9 | 7 | Yes |
| String Bean Chicken Breast | 5.6 oz (entree) | 210 | 12 | 12 | Yes |
| Black Pepper Angus Steak | 5.1 oz (entree) | 210 | 19 | 10 | Yes |
| Mushroom Chicken | 5.7 oz (entree) | 220 | 13 | 14 | Yes |
| Grilled Teriyaki Chicken | 6 oz (entree) | 340 | 41 | 10 | No |
| Orange Chicken | 5.7 oz (entree) | 490 | 18 | 27 | No |
| Super Greens | 7 oz (side) | 90 | 6 | 3 | N/A |
| Mixed Vegetables | 8.6 oz (side) | 80 | 3 | 0.5 | N/A |
| Fried Rice | 9.3 oz (side) | 520 | 11 | 18 | N/A |
| Chow Mein | 9.4 oz (side) | 510 | 15 | 20 | N/A |
Note: Nutritional information can vary slightly based on location and preparation. Always check the official Panda Express website for the most up-to-date information.
Putting It All Together: A Complete Low-Calorie Meal
To construct a satisfying and light meal, combine your lowest calorie choices. A plate with a side of Super Greens and an entree of Broccoli Beef is a fantastic option, providing flavor and nutrients for under 250 calories. Pairing the Super Greens with String Bean Chicken Breast or Black Pepper Angus Steak also keeps the calorie count low while boosting protein. For those craving more protein, doubling up on a Wok Smart entree like Broccoli Beef is still a very healthy and filling choice. Always remember to ask for sauces on the side to control the amount you add, as many sauces contain hidden sugars and calories.
Conclusion: Navigating the Menu for a Lighter Choice
While the Fortune Cookie holds the title for the lowest individual calorie item, building a sensible, low-calorie meal at Panda Express is both possible and simple. By prioritizing "Wok Smart" entrees like Broccoli Beef and replacing high-calorie sides with Super Greens, you can create a delicious and healthy fast-food experience. The flexibility of the Panda Express menu, particularly with its half-and-half side options, allows you to customize your order to fit your dietary goals without sacrificing taste. Remember, the best strategy is to be mindful of your choices, especially when it comes to sauces and fried items, to keep your meal on the lighter side. For the most recent and precise nutritional data, refer to the official Panda Express website, which is the most reliable resource for their menu's content.
