Panda Express offers a fast and convenient way to enjoy Chinese-American food. However, like other fast-food restaurants, some menu items are less healthy than others. Identifying the absolute worst item can be tricky, but it usually involves high calories, sodium, and sugar. This article reviews the nutritional facts of popular items, compares the worst choices, and offers tips for making healthier decisions.
Unhealthiest Sides: Fried Rice and Chow Mein
Fried Rice and Chow Mein are popular sides that contribute significantly to the unhealthiness of a meal. A serving of Fried Rice can account for a considerable amount of a person's daily calorie and sodium intake. The preparation method, which includes oil, soy sauce, and seasonings, increases the fat and sodium content.
Chow Mein, a wheat noodle dish, is also high in calories, fat, and sodium. The noodles are cooked in oil and a sodium-rich sauce, making it a poor choice for those watching their fat and salt intake. Although Chow Mein contains vegetables, their nutritional benefits are outweighed by the unhealthy preparation.
Unhealthiest Entrees: Battered, Fried, and Sugary
The entrees, especially the sweet-and-savory options, can escalate the unhealthiness of a meal. Orange Chicken, Panda Express's most famous dish, is a prime example. The chicken is battered, deep-fried, and tossed in a sugary sauce. This results in high calories, fat, and sugar. A single portion contains over 500 calories, with a high fat content and a substantial amount of carbohydrates from sugar and breading.
Beijing Beef is another major offender. This dish consists of battered and fried beef strips coated in a sweet and spicy sauce. The frying and sugary sauce elevate the fat and sugar content. One serving contains nearly 500 calories, with high fat and sugar levels.
Premium Entree: Honey Walnut Shrimp
The Honey Walnut Shrimp is a premium option with a high nutritional cost. The shrimp are battered, fried, and coated in a sweet sauce with sugary walnuts. The combination of fried seafood, sweet glaze, and candied nuts results in a dish that is high in calories, fat, and added sugar, making it another one of the worst choices on the menu.
Healthy vs. Unhealthy Options: A Comparison
The following table compares the nutritional differences between some less healthy and healthier options at Panda Express. Figures are approximate for a single entree portion.
| Item | Calories | Fat (g) | Sodium (mg) | Sugars (g) | Unhealthiness Factor |
|---|---|---|---|---|---|
| Fried Rice (Side) | 520 | 19 | 1000 | 1 | Very High (Sodium & Calories) |
| Chow Mein (Side) | 510 | 20 | 860 | 4.5 | Very High (Sodium & Calories) |
| Orange Chicken (Entree) | 510 | 24 | 850 | 20 | Very High (Sugar & Fat) |
| Beijing Beef (Entree) | 480 | 27 | 600 | 21 | Very High (Sugar & Fat) |
| Super Greens (Side) | 130 | 1.5 | 370 | 3 | Low |
| Broccoli Beef (Entree) | 150 | 7 | 510 | 7 | Low to Moderate |
Note: Nutritional information can vary. Consult Panda Express's official website for the most accurate and current data.
The Verdict: Sides and Entrees
While entrees like Orange Chicken and Beijing Beef are unhealthy due to their fat and sugar content, the combination with a side dish often makes the meal worse. Fried Rice and Chow Mein contribute substantial amounts of sodium and calories. For instance, pairing Orange Chicken with Fried Rice results in a meal with over 1000 calories and more than half the recommended daily sodium intake in a single serving. The most unhealthy thing at Panda Express is the standard combo of a high-sodium, high-fat side paired with a battered, fried, and sugary entree. The high levels of fat, sugar, and sodium in these items cause them to be consistently ranked among the worst choices for health-conscious diners.
Healthier Eating at Panda Express
Panda Express offers healthier options. Swapping certain items can significantly reduce the calorie, fat, and sodium content of a meal. Opting for Super Greens instead of Fried Rice or Chow Mein is a simple change. The Wok Smart menu, with items under 300 calories and at least 8 grams of protein, provides choices like Broccoli Beef or Mushroom Chicken. Combining a Wok Smart entree with Super Greens creates a more balanced meal. Choosing steamed brown rice over other sides can also reduce fat and sodium. Portion control is another factor; splitting a larger portion with a friend or opting for a bowl can help manage intake. Being mindful of these choices allows people to enjoy Panda Express while minimizing the unhealthy aspects.
Conclusion
Certain items at Panda Express stand out for their high levels of calories, fat, sodium, and sugar. Fried Rice, Chow Mein, and popular fried entrees like Orange Chicken and Beijing Beef are major offenders. A standard combo of a fried side with a sugary entree is the most unhealthy choice. Healthier alternatives like Super Greens and Wok Smart entrees can help people enjoy a satisfying meal without compromising their health goals. For complete nutritional information, refer to the official Panda Express website.
