What is the Unhealthiest Item at Panda Express?

October 29, 2025 •

4 min read

According to nutritional data from the chain, some of Panda Express's most popular items pack a hefty punch of calories, fat, and sodium. Determining the single unhealthiest item at Panda Express requires a look beyond just the most obvious choices, comparing fried entrees, sugar-laden sides, and sodium-packed sauces.

Quick Summary

This article analyzes nutritional information to identify the unhealthiest choices at Panda Express, examining factors like calories, fat, and sodium in menu items such as fried rice, orange chicken, and Beijing beef. We compare these options to other, more balanced alternatives.

Key Points

Honey Walnut Shrimp is a contender: Despite its healthy-sounding name, the premium Honey Walnut Shrimp is often cited as the unhealthiest item due to its high fat and sugar content from being battered, fried, and coated in a creamy sauce.
Orange Chicken is a classic culprit: The Original Orange Chicken is a staple of Panda Express, but its deep-fried nature and sugary sauce make it one of the highest-calorie and highest-carb entrees.
Fried Rice is a sodium bomb: The Fried Rice side dish is deceptively unhealthy, containing high levels of sodium and fat that can substantially increase the unhealthiness of any meal.
Wok Smart is the key: The "Wok Smart" menu items, like Black Pepper Angus Steak and Broccoli Beef, offer healthier alternatives with lower calories and higher protein.
Sides make a big difference: Swapping a side of Fried Rice or Chow Mein for Super Greens is one of the easiest and most effective ways to reduce a meal's overall calories and fat.

Decoding the Unhealthy Culprits

When we think of the unhealthiest fast-food options, our minds often jump to deep-fried fare. While that's certainly a major factor, the unhealthiest item at Panda Express isn't always the one with the highest calories. A closer inspection reveals that dishes high in sodium and sugar, combined with deep-frying, contribute significantly to a meal's nutritional downfall. A prime example of this is the classic Fried Rice side dish. Despite its ubiquity, this item packs a serious caloric and sodium punch, with one side dish serving often containing over half a day's worth of sodium for many individuals.

The Fried Rice Problem

While seemingly a simple side, Panda Express's Fried Rice is a top contender for an unhealthy menu item, not just due to high calories, but primarily because of its fat and high sodium content. Prepared with oil and soy sauce, a single order can deliver a substantial portion of an adult's daily sodium intake. Pair that with a high-calorie entree, and the numbers skyrocket. Even compared to steamed rice, which has zero fat and very low sodium, the fried version is a major step down in nutritional quality.

Beijing Beef vs. The Original Orange Chicken

Two of Panda Express's most beloved entrees are the Original Orange Chicken and Beijing Beef. Both feature battered and fried protein coated in a flavorful, yet sugary, sauce. However, a deep dive into their nutritional profiles reveals subtle differences that impact their overall health rating.

Comparison Table: Unhealthiest Entrees


Nutritional Aspect	Original Orange Chicken (Entree Serving)	Beijing Beef (Entree Serving)
Calories	510	480
Total Fat	24g	27g
Saturated Fat	5g	5g
Sodium	850mg	600mg
Carbohydrates	53g	46g
Sugar	20g	21g

As the table shows, Beijing Beef often edges out Orange Chicken in total and saturated fat, while Orange Chicken typically contains more sodium and carbohydrates. However, the variation in protein, portion sizes, and preparation means that depending on how they are served and paired with sides, one may not be significantly healthier than the other. Both are excellent examples of items to be consumed in moderation.

The Dark Horse: Honey Walnut Shrimp

For a long time, many assumed Orange Chicken or a deep-fried appetizer was the pinnacle of Panda Express's unhealthiest offerings. However, nutritional analyses often point to the Honey Walnut Shrimp as a significant contender for a high-calorie, high-fat prize. This premium item consists of battered and fried shrimp tossed in a creamy, sugary sauce and topped with sweetened walnuts.

Why Honey Walnut Shrimp is so Unhealthy

Fried Preparation: Like other items, the shrimp is battered and deep-fried, adding unnecessary calories and fat.
Creamy, Sweet Sauce: The sauce is a double-whammy of fat from cream and sugar, significantly increasing the total sugar content of the dish.
Premium Upcharge: While the premium cost might make you feel like you're getting a superior product, the nutritional reality is far from it.

Crafting a Healthier Plate

It is possible to navigate the Panda Express menu to make more balanced choices. The key is to be mindful of both the entrees and, crucially, the sides. A plate with a low-calorie, vegetable-based entree and a healthy side can have a vastly different nutritional outcome than one with a fried entree and a high-carb side.

Here is a simple list of tips for healthier ordering:

Choose a Wok Smart Entree: Look for the green wok icon on the menu. These dishes, such as Broccoli Beef or Black Pepper Angus Steak, are designed to be lower in calories and higher in protein.
Swap Your Side: Ditch the Fried Rice and Chow Mein for the Super Greens, a blend of cabbage, kale, and broccoli, which is extremely low in calories and high in fiber.
Limit the Sauces: Extra sauce adds extra sugar and sodium. Ask for sauce on the side or a minimal amount.
Control Portion Sizes: Ordering a bowl instead of a plate or bigger plate can help manage overall calorie intake.

Conclusion

While the answer to what is the unhealthiest item at Panda Express is nuanced and depends on how you measure "unhealthy," the combination of high calories, fat, and sodium points to items like the Honey Walnut Shrimp, Orange Chicken, and Fried Rice as top contenders. For many, the Fried Rice side, especially when paired with a fried entree, pushes the meal into unhealthily high sodium and calorie territory. The Honey Walnut Shrimp stands out as a high-fat, high-sugar premium item, while Beijing Beef is a close competitor to Orange Chicken in its caloric density. Making healthier choices at Panda Express involves being intentional with your entree and, more importantly, your side selection. By opting for a Wok Smart entree and the Super Greens, you can enjoy a satisfying meal with much lower nutritional impact.

Frequently Asked Questions

While it can vary slightly by location and portion size, the Orange Chicken is consistently one of the most calorie-dense entrees on the menu, typically followed closely by Beijing Beef.

Yes, despite containing some seafood and nuts, the Honey Walnut Shrimp is battered, fried, and covered in a sugary, creamy sauce, making it one of the most calorie-dense and high-fat items.

Both Chow Mein and Fried Rice are significantly less healthy than steamed rice or Super Greens. While their nutritional profiles are similar, some reports indicate Fried Rice is higher in calories while Chow Mein is higher in sodium.

The healthiest side is the Super Greens, a mix of broccoli, kale, and cabbage, which is very low in calories and fat and high in fiber.

To make your meal healthier, choose a "Wok Smart" entree like Broccoli Beef, opt for Super Greens instead of fried rice or chow mein, and choose water or unsweetened iced tea instead of soda.

Beijing Beef is often higher in total and saturated fat than Orange Chicken, but generally lower in sodium. Both are high-calorie, high-sugar fried options, and neither is considered healthy.

Yes, most appetizers like egg rolls are fried and high in carbohydrates, fat, and sodium, adding significantly to the overall calorie count of your meal.