Panda Express is a popular fast-casual destination, but like any fast food chain, many of its most beloved dishes are also the least healthy. The signature flavors come from cooking methods and sauces that add a significant amount of fat, sodium, and sugar. While favorites like Orange Chicken often get the spotlight, a closer look reveals that other dishes and combo meals are equally, if not more, nutritionally concerning.
The Top Contenders for the Most Unhealthy Food
When evaluating the unhealthiest items, it's essential to consider the combination of high calories, saturated fat, sodium, and sugar. Several menu choices consistently rank poorly across these nutritional metrics.
The Signature Orange Chicken
As the chain's most iconic offering, the Orange Chicken is notoriously unhealthy. Its delicious flavor comes from a combination of deep-fried, battered chicken and a sweet, tangy sauce. This preparation process results in high numbers across the board for a single entree portion. A single order can provide:
- 510 calories
- 24 grams of total fat (5 grams saturated fat)
- 53 grams of carbohydrates (20 grams from sugar)
- 850 milligrams of sodium
Carb-Heavy Sides: Chow Mein and Fried Rice
Many customers pair their entree with a side of Chow Mein or Fried Rice, unaware that these seemingly standard sides are packed with fat and sodium. For many, these sides represent half the battle when it comes to ordering healthier options.
- Chow Mein: These noodles are stir-fried with oil and vegetables, resulting in a side dish with 600 calories, 23 grams of fat, and 1,000 milligrams of sodium in a standard serving.
- Fried Rice: Prepared with vegetables, egg, and oil, this side is similarly high in calories and sodium, with an 11-ounce serving containing 620 calories, 19 grams of fat, and 1,000 milligrams of sodium.
The Fried Beef and Sweet Sauces
While chicken dishes are common culprits, the Beijing Beef is a significant offender. It consists of battered and fried beef strips covered in a sugary sauce. With 480 calories and 27 grams of fat in a single serving, it's one of the fattiest entrees on the menu. The Sweet & Sour Chicken Breast is another highly processed option with an extremely high sugar content, reaching 24 grams per serving.
Combining the Unhealthiest Options
The real danger comes from combining these items into a single meal. The "#1 Worst Panda Express Order" identified by a dietitian is the combination of Orange Chicken and Chow Mein, which can easily exceed 1,000 calories and provide nearly a full day's worth of sodium. A typical bigger plate with a side of fried rice and two entrees can reach over 2,000 calories.
A Comparison of Popular Items
To put the nutritional values into perspective, here is a comparison of some popular (and notoriously unhealthy) items against a healthier option, the Broccoli Beef, based on standard entree servings.
| Item | Calories | Total Fat (g) | Saturated Fat (g) | Sodium (mg) | Sugars (g) |
|---|---|---|---|---|---|
| Orange Chicken | 510 | 24 | 5 | 850 | 20 |
| Beijing Beef | 480 | 27 | 5 | 600 | 21 |
| Chow Mein (Side) | 600 | 23 | 4 | 1,000 | 2 |
| Fried Rice (Side) | 620 | 19 | 4 | 1,000 | 0 |
| Broccoli Beef | 150 | 7 | 1.5 | 520 | 7 |
How to Make a Healthier Choice
Avoiding the unhealthiest items doesn't mean you must give up Panda Express entirely. A few simple swaps can significantly improve the nutritional profile of your meal.
- Pick a lighter side: Instead of Chow Mein or Fried Rice, opt for the Super Greens, a blend of steamed cabbage, kale, and broccoli that is low in calories and fat while providing fiber. Brown rice is another decent alternative with more fiber than white rice.
- Choose a Wok Smart entree: Look for dishes with the "Wok Smart" symbol, indicating they are lower in calories and higher in protein. Good examples include Broccoli Beef and Mushroom Chicken.
- Go grilled, not fried: Opting for the Grilled Teriyaki Chicken instead of a fried entree can save you hundreds of calories and grams of fat.
- Minimize the sauce: The sauces are a major source of sugar and sodium. If possible, ask for sauce on the side or use it sparingly.
- Split the difference: If you can't resist a high-calorie favorite like Orange Chicken, try ordering a smaller portion or splitting it with a friend, and pair it with a healthy side like Super Greens.
Conclusion
While the Orange Chicken may be the most famous unhealthy item, the true nutritional pitfalls at Panda Express often lie in the overall meal combinations, particularly with fatty sides like Chow Mein and Fried Rice. Dishes like Beijing Beef and Honey Walnut Shrimp are also high in calories, fat, and sugar. By understanding the nutritional content of the menu and making smarter choices like opting for Wok Smart entrees and vegetable-based sides, it's possible to enjoy a meal at Panda Express without completely derailing your dietary goals. Moderation is key, especially with fried items and sweet sauces. For more detailed nutritional information and a comparison of other menu items, check out this guide from a reputable source.
Eat This, Not That's Unhealthiest Panda Express Orders
The Least Healthy Panda Express Items
The Deep-Fried Favorites
Orange Chicken
- Calories (entree portion): 510
- Total Fat (g): 24
- Sugars (g): 20
- Sodium (mg): 850
Beijing Beef
- Calories (entree portion): 480
- Total Fat (g): 27
- Sugars (g): 21
- Sodium (mg): 600
Honey Walnut Shrimp
- Calories (entree portion): 430
- Total Fat (g): 28
- Sugars (g): 9
- Sodium (mg): 700
The Carb-Heavy Sides
Fried Rice (Side Portion)
- Calories: 620
- Total Fat (g): 19
- Sodium (mg): 1,000
Chow Mein (Side Portion)
- Calories: 600
- Total Fat (g): 23
- Sodium (mg): 1,000
The Sugar Bombs
Sweet & Sour Chicken Breast
- Calories (entree portion): 360
- Sugars (g): 24
Healthy Alternatives
Broccoli Beef (Entree Portion)
- Calories: 150
- Total Fat (g): 7
- Sodium (mg): 520
Super Greens (Side Portion)
- Calories: 90
- Total Fat (g): 1.5
- Sodium (mg): 370
