The plethora of Panda Express locations in the U.S. is startling, with more than 1,200 locations in food courts of malls and airports, arenas, strip malls, stadiums and inside many grocery stores. More alarming, though, is the Panda Express nutrition information that indicates staggering amounts of sodium.
Is it possible to eat healthy at this joint? Yes, if you opt for food items that are lower in everything: calories, fat, sugar, and sodium. Using their interactive calculator can help you some wise food choices to make your meal.
View Panda Express prices here.
| Food | Serving Size | Calories | Total Fat (g) | Saturated Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Total Carbohydrates (g) | Dietary Fiber (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|
Rice & Noodles |
|||||||||||
| Brown Steamed Rice | 10.50 'oz' | 420 | 4 | 1 | 0 | 0 | 15 | 87 | 4 | 1 | 9 |
| Chow Mein | 9.40 'oz' | 490 | 22 | 4 | 0 | 0 | 1060 | 65 | 4 | 8 | 13 |
| Fried Rice | 9.30 'oz' | 470 | 19 | 3.5 | 0 | 150 | 830 | 64 | 3 | 3 | 11 |
| Mixed Veggies (Side) | 8.60 'oz' | 70 | 0.5 | 0 | 0 | 0 | 530 | 13 | 5 | 4 | 4 |
| White Steamed Riced | 8.10 'oz' | 380 | 0 | 0 | 0 | 0 | 0 | 86 | 0 | 0 | 7 |
Veggies |
|||||||||||
| Eggplant & Tofu | 6.10 'oz' | 310 | 24 | 3.5 | 0 | 0 | 570 | 20 | 3 | 13 | 7 |
| Mixed Veggies (Entree) | 4.30 'oz' | 35 | 0 | 0 | 0 | 0 | 260 | 7 | 3 | 2 | 2 |
Chicken |
|||||||||||
| Asian Chicken | 6.00 'oz' | 340 | 13 | 3.5 | 0 | 195 | 630 | 14 | 3 | 10 | 41 |
| Black Pepper Chicken | 6.10 'oz' | 200 | 10 | 2 | 0 | 65 | 1050 | 13 | 1 | 5 | 15 |
| Grilled Asian Chicken | 6.00 'oz' | 300 | 13 | 4 | 0 | 185 | 530 | 8 | 0 | 8 | 36 |
| Grilled Teriyaki Chicken | 6.00 'oz' | 300 | 13 | 4 | 0 | 185 | 530 | 8 | 0 | 8 | 36 |
| Kung Pao Chicken | 5.80 'oz' | 240 | 14 | 2.5 | 0 | 55 | 900 | 13 | 1 | 5 | 15 |
| Mandarin Chicken | 5.80 'oz' | 310 | 16 | 4 | 0 | 115 | 740 | 8 | 0 | 8 | 34 |
| Mushroom Chicken | 5.90 'oz' | 180 | 9 | 1.5 | 0 | 55 | 840 | 10 | 1 | 4 | 14 |
| Orange Chicken | 5.70 'oz' | 420 | 21 | 4 | 0 | 95 | 620 | 43 | 0 | 18 | 15 |
| Potato Chicken | 5.20 'oz' | 190 | 9 | 1.5 | 0 | 35 | 820 | 19 | 2 | 5 | 9 |
| Teriyaki Chicken | 6.00 'oz' | 340 | 13 | 3.5 | 0 | 195 | 630 | 14 | 3 | 10 | 41 |
Chicken Breast |
|||||||||||
| Firecracker Chicken Breast | 6.10 'oz' | 220 | 9 | 1.5 | 0 | 60 | 970 | 12 | 3 | 6 | 24 |
| String Bean Chicken Breast | 5.60 'oz' | 160 | 6 | 1 | 0 | 35 | 770 | 12 | 2 | 6 | 15 |
| Sweet & Sour Chicken Breast | 5.50 'oz' | 380 | 17 | 3 | 0 | 40 | 320 | 40 | 1 | 23 | 15 |
| SweetFire Chicken Breast | 5.80 'oz' | 440 | 18 | 3.5 | 0 | 45 | 370 | 53 | 1 | 27 | 17 |
Beef |
|||||||||||
| Beijing Beef | 5.60 'oz' | 690 | 40 | 8 | 0.5 | 65 | 890 | 57 | 4 | 25 | 26 |
| Broccoli Beef | 5.40 'oz' | 120 | 4 | 0.5 | 0 | 10 | 660 | 13 | 3 | 3 | 9 |
| Shanghai Angus Steak | 5.40 'oz' | 220 | 7 | 2 | 0 | 50 | 910 | 19 | 1 | 13 | 21 |
Shrimp |
|||||||||||
| Crispy Shrimp | 6.00 'pcs' | 260 | 13 | 2.5 | 0 | 60 | 810 | 26 | 1 | 2 | 9 |
| Golden Treasure Shrimp | 5.00 'oz' | 390 | 19 | 3 | 0 | 115 | 500 | 39 | 2 | 15 | 16 |
| Honey Walnut Shrimp | 3.70 'oz' | 370 | 23 | 4 | 0 | 110 | 470 | 27 | 2 | 9 | 14 |
Appetizers |
|||||||||||
| Chicken Egg Roll | 1.00 'roll' | 200 | 12 | 4 | 0 | 20 | 390 | 16 | 2 | 2 | 8 |
| Chicken Potsticker | 3.00 'pcs' | 220 | 11 | 2.5 | 0 | 20 | 280 | 23 | 1 | 2 | 7 |
| Cream Cheese Rangoon | 3.00 'pcs' | 190 | 8 | 5 | 0 | 35 | 180 | 24 | 2 | 1 | 5 |
| Veggie Spring Roll | 2.00 'rolls' | 160 | 7 | 1 | 0 | 0 | 540 | 22 | 4 | 2 | 4 |
Soup |
|||||||||||
| Hot & Sour Soup | 10.60 'oz' | 100 | 3.5 | 0.5 | 0 | 65 | 930 | 12 | 1 | 4 | 4 |
Sauces & Cookies |
|||||||||||
| Chili Sauce | 1.00 'Packet' | 10 | 0 | 0 | 0 | 0 | 125 | 2 | 0 | 2 | 0 |
| Fortune Cookies | 1.00 'pc' | 30 | 0 | 0 | 0 | 0 | 10 | 7 | 0 | 3 | 1 |
| Hot Mustard | 1.00 'Packet' | 10 | 1 | 0 | 0 | 0 | 115 | 0 | 0 | 0 | 0 |
| Mandarin Sauce | 1.80 'oz' | 160 | 0 | 0 | 0 | 0 | 340 | 40 | 0 | 40 | 0 |
| Plum Sauce | 1.00 'Packet' | 15 | 0 | 0 | 0 | 0 | 55 | 3 | 0 | 3 | 0 |
| Potsticker Sauce | 1.00 'Packet' | 10 | 0 | 0 | 0 | 0 | 290 | 3 | 0 | 2 | 0 |
| Soy Sauce | 1.00 'Packet' | 5 | 0 | 0 | 0 | 0 | 380 | 0 | 0 | 0 | 0 |
| Sweet & Sour Sauce | 1.80 'oz' | 70 | 0 | 0 | 0 | 0 | 115 | 21 | 0 | 20 | 0 |
| Teriyaki Sauce | 1.80 'oz' | 70 | 0 | 0 | 0 | 0 | 450 | 15 | 0 | 13 | 0 |
Beverages |
|||||||||||
| Diet Pepsi® (Lrg.) | 42.00 'oz' | 0 | 0 | 0 | 0 | 0 | 115 | 0 | 0 | 0 | 0 |
| Diet Pepsi® (Med.) | 30.00 'oz' | 0 | 0 | 0 | 0 | 0 | 80 | 0 | 0 | 0 | 0 |
| Diet Pepsi® (Sm.) | 22.00 'oz' | 0 | 0 | 0 | 0 | 0 | 60 | 0 | 0 | 0 | 0 |
| Dr. Pepper® (Lrg.) | 42.00 'oz' | 390 | 0 | 0 | 0 | 0 | 140 | 106 | 0 | 106 | 0 |
| Dr. Pepper® (Med.) | 30.00 'oz' | 280 | 0 | 0 | 0 | 0 | 100 | 76 | 0 | 76 | 0 |
| Dr. Pepper® (Sm.) | 22.00 'oz' | 210 | 0 | 0 | 0 | 0 | 70 | 56 | 0 | 56 | 0 |
| Lipton Brisk Raspberry® (Lrg.) | 42.00 'oz' | 370 | 0 | 0 | 0 | 0 | 115 | 96 | 0 | 96 | 0 |
| Lipton Brisk Raspberry® (Med.) | 30.00 'oz' | 260 | 0 | 0 | 0 | 0 | 80 | 69 | 0 | 69 | 0 |
| Lipton Brisk Raspberry® (Sm.) | 22.00 'oz' | 190 | 0 | 0 | 0 | 0 | 60 | 51 | 0 | 51 | 0 |
| Lipton No Calorie Brisk Peach® (Lrg.) | 42.00 'oz' | 0 | 0 | 0 | 0 | 0 | 320 | 0 | 0 | 0 | 0 |
| Lipton No Calorie Brisk Peach® (Med.) | 30.00 'oz' | 0 | 0 | 0 | 0 | 0 | 230 | 0 | 0 | 0 | 0 |
| Lipton No Calorie Brisk Peach® (Sm.) | 22.00 'oz' | 0 | 0 | 0 | 0 | 0 | 170 | 0 | 0 | 0 | 0 |
| Mountain Dew® (Lrg.) | 42.00 'oz' | 510 | 0 | 0 | 0 | 0 | 160 | 133 | 0 | 133 | 0 |
| Mountain Dew® (Med.) | 30.00 'oz' | 360 | 0 | 0 | 0 | 0 | 115 | 95 | 0 | 95 | 0 |
| Mountain Dew® (Sm.) | 22.00 'oz' | 260 | 0 | 0 | 0 | 0 | 85 | 70 | 0 | 70 | 0 |
| Mug Root Beer® (Lrg.) | 42.00 'oz' | 460 | 0 | 0 | 0 | 0 | 70 | 119 | 0 | 119 | 0 |
| Mug Root Beer® (Med.) | 30.00 'oz' | 330 | 0 | 0 | 0 | 0 | 50 | 85 | 0 | 85 | 0 |
| Mug Root Beer® (Sm.) | 22.00 'oz' | 240 | 0 | 0 | 0 | 0 | 35 | 63 | 0 | 63 | 0 |
| Pepsi® (Lrg.) | 42.00 'oz' | 460 | 0 | 0 | 0 | 0 | 115 | 129 | 0 | 124 | 0 |
| Pepsi® (Med.) | 30.00 'oz' | 330 | 0 | 0 | 0 | 0 | 80 | 92 | 0 | 89 | 0 |
| Pepsi® (Sm.) | 22.00 'oz' | 240 | 0 | 0 | 0 | 0 | 60 | 67 | 0 | 65 | 0 |
| Sierra Mist® (Lrg.) | 42.00 'oz' | 460 | 0 | 0 | 0 | 0 | 90 | 124 | 0 | 124 | 0 |
| Sierra Mist® (Med.) | 30.00 'oz' | 330 | 0 | 0 | 0 | 0 | 65 | 89 | 0 | 89 | 0 |
| Sierra Mist® (Sm.) | 22.00 'oz' | 240 | 0 | 0 | 0 | 0 | 50 | 65 | 0 | 65 | 0 |
| Sobe Lean® (Lrg.) | 42.00 'oz' | 0 | 0 | 0 | 0 | 0 | 115 | 0 | 0 | 0 | 0 |
| Sobe Lean® (Med.) | 30.00 'oz' | 0 | 0 | 0 | 0 | 0 | 80 | 0 | 0 | 0 | 0 |
| Sobe Lean® (Sm.) | 22.00 'oz' | 0 | 0 | 0 | 0 | 0 | 60 | 0 | 0 | 0 | 0 |
| Tropicana Fruit Punch® (Lrg.) | 42.00 'oz' | 510 | 0 | 0 | 0 | 0 | 115 | 138 | 0 | 138 | 0 |
| Tropicana Fruit Punch® (Med.) | 30.00 'oz' | 360 | 0 | 0 | 0 | 0 | 80 | 98 | 0 | 98 | 0 |
| Tropicana Fruit Punch® (Sm.) | 22.00 'oz' | 260 | 0 | 0 | 0 | 0 | 60 | 72 | 0 | 72 | 0 |
| Tropicana Lemonade® (Lrg.) | 42.00 'oz' | 460 | 0 | 0 | 0 | 0 | 480 | 124 | 0 | 124 | 0 |
| Tropicana Lemonade® (Med.) | 30.00 'oz' | 330 | 0 | 0 | 0 | 0 | 350 | 89 | 0 | 89 | 0 |
| Tropicana Lemonade® (Sm.) | 22.00 'oz' | 240 | 0 | 0 | 0 | 0 | 260 | 65 | 0 | 65 | 0 |
| Tropicana Pink Lemonade® (Lrg.) | 42.00 'oz' | 460 | 0 | 0 | 0 | 0 | 480 | 124 | 0 | 124 | 0 |
| Tropicana Pink Lemonade® (Med.) | 30.00 'oz' | 330 | 0 | 0 | 0 | 0 | 350 | 89 | 0 | 89 | 0 |
| Tropicana Pink Lemonade® (Sm.) | 22.00 'oz' | 240 | 0 | 0 | 0 | 0 | 260 | 65 | 0 | 65 | 0 |
Kid's Meal - Side |
|||||||||||
| Brown Steamed Rice - Kid's Meal | 7.80 'oz' | 310 | 3 | 0.5 | 0 | 0 | 10 | 64 | 3 | 1 | 7 |
| Chow Mein - Kid's Meal | 5.20 'oz' | 280 | 12 | 2 | 0 | 0 | 590 | 36 | 2 | 5 | 7 |
| Fried Rice - Kid's Meal | 6.20 'oz' | 350 | 11 | 2 | 0 | 100 | 550 | 55 | 0 | 2 | 8 |
| Mixed Veggies (Side) - Kid's Meal | 6.40 'oz' | 70 | 0.5 | 0 | 0 | 0 | 540 | 15 | 5 | 5 | 4 |
| White Steamed Riced - Kid's Meal | 5.10 'oz' | 240 | 0 | 0 | 0 | 0 | 0 | 54 | 0 | 0 | 5 |
Kid's Meal - Veggies |
|||||||||||
| Eggplant & Tofu - Kid's Meal | 4.60 'oz' | 250 | 18 | 2.5 | 0 | 0 | 450 | 17 | 2 | 13 | 5 |
| Mixed Veggies (Entree) - Kid's Meal | 3.20 'oz' | 35 | 0 | 0 | 0 | 0 | 270 | 7 | 3 | 2 | 2 |
Kid's Meal - Chicken |
|||||||||||
| Asian Chicken - Kid's Meal | 3.60 'oz' | 200 | 8 | 2 | 0 | 115 | 380 | 8 | 2 | 6 | 25 |
| Black Pepper Chicken - Kid's Meal | 4.60 'oz' | 140 | 6 | 1.5 | 0 | 40 | 910 | 11 | 1 | 5 | 10 |
| Grilled Asian Chicken - Kid's Meal | 3.60 'oz' | 180 | 8 | 2.5 | 0 | 110 | 320 | 5 | 0 | 5 | 22 |
| Grilled Teriyaki Chicken - Kid's Meal | 3.60 'oz' | 180 | 8 | 2.5 | 0 | 110 | 320 | 5 | 0 | 5 | 22 |
| Kung Pao Chicken - Kid's Meal | 4.60 'oz' | 190 | 11 | 2 | 0 | 45 | 800 | 10 | 2 | 4 | 12 |
| Mandarin Chicken - Kid's Meal | 4.40 'oz' | 240 | 12 | 3 | 0 | 85 | 560 | 6 | 0 | 6 | 26 |
| Mushroom Chicken - Kid's Meal | 4.40 'oz' | 130 | 6 | 1.5 | 0 | 40 | 680 | 8 | 1 | 4 | 10 |
| Orange Chicken - Kid's Meal | 4.10 'oz' | 290 | 14 | 2.5 | 0 | 65 | 500 | 33 | 0 | 13 | 11 |
| Potato Chicken - Kid's Meal | 3.90 'oz' | 150 | 7 | 1.5 | 0 | 25 | 570 | 15 | 1 | 3 | 7 |
| Teriyaki Chicken - Kid's Meal | 3.60 'oz' | 200 | 8 | 2 | 0 | 115 | 380 | 8 | 2 | 6 | 25 |
Kid's Meal - Chicken Breast |
|||||||||||
| Firecracker Chicken Breast - Kid's Meal | 4.60 'oz' | 170 | 7 | 1.5 | 0 | 45 | 730 | 9 | 2 | 5 | 18 |
| String Bean Chicken Breast - Kid's Meal | 4.20 'oz' | 120 | 4.5 | 1 | 0 | 30 | 590 | 9 | 1 | 5 | 11 |
| Sweet & Sour Chicken Breast - Kid's Meal | 4.10 'oz' | 290 | 12 | 2 | 0 | 25 | 240 | 36 | 1 | 19 | 11 |
| SweetFire Chicken Breast - Kid's Meal | 4.40 'oz' | 330 | 14 | 2.5 | 0 | 35 | 280 | 40 | 1 | 20 | 13 |
Kid's Meal - Beef |
|||||||||||
| Beijing Beef - Kid's Meal | 4.20 'oz' | 520 | 30 | 6 | 0.5 | 50 | 670 | 43 | 3 | 19 | 20 |
| Broccoli Beef - Kid's Meal | 4.10 'oz' | 100 | 3 | 0.5 | 0 | 10 | 540 | 9 | 2 | 3 | 7 |
| Shanghai Angus Steak - Kid's Meal | 4.10 'oz' | 170 | 5 | 1.5 | 0 | 40 | 640 | 13 | 1 | 9 | 17 |
Kid's Meal - Shrimp |
|||||||||||
| Crispy Shrimp - Kid's Meal | 4.00 'pcs' | 170 | 8 | 1.5 | 0 | 40 | 520 | 17 | 1 | 1 | 6 |
| Golden Treasure Shrimp - Kid's Meal | 2.75 'oz' | 230 | 11 | 2 | 0 | 70 | 290 | 23 | 1 | 9 | 9 |
| Honey Walnut Shrimp - Kid's Meal | 2.00 'oz' | 200 | 13 | 2 | 0 | 60 | 260 | 15 | 1 | 5 | 8 |
Kid's Meal - Beverages |
|||||||||||
| Diet Pepsi® (Kids) | 12.00 'oz' | 0 | 0 | 0 | 0 | 0 | 35 | 0 | 0 | 0 | 0 |
| Dr. Pepper® (Kids) | 12.00 'oz' | 110 | 0 | 0 | 0 | 0 | 40 | 30 | 0 | 30 | 0 |
| Lipton Brisk Raspberry® (Kids) | 12.00 'oz' | 110 | 0 | 0 | 0 | 0 | 35 | 28 | 0 | 28 | 0 |
| Lipton No Calorie Brisk Peach® (Kids) | 12.00 'oz' | 0 | 0 | 0 | 0 | 0 | 90 | 0 | 0 | 0 | 0 |
| Mountain Dew® (Kids) | 12.00 'oz' | 140 | 0 | 0 | 0 | 0 | 45 | 38 | 0 | 38 | 0 |
| Mug Root Beer® (Kids) | 12.00 'oz' | 130 | 0 | 0 | 0 | 0 | 20 | 34 | 0 | 34 | 0 |
| Pepsi® (Kids) | 12.00 'oz' | 130 | 0 | 0 | 0 | 0 | 35 | 37 | 0 | 35 | 0 |
| Sierra Mist® (Kids) | 12.00 'oz' | 130 | 0 | 0 | 0 | 0 | 25 | 35 | 0 | 35 | 0 |
| Sobe Lean® (Kids) | 12.00 'oz' | 0 | 0 | 0 | 0 | 0 | 35 | 0 | 0 | 0 | 0 |
| Tropicana Fruit Punch® (Kids) | 12.00 'oz' | 140 | 0 | 0 | 0 | 0 | 35 | 39 | 0 | 39 | 0 |
| Tropicana Lemonade® (Kids) | 12.00 'oz' | 130 | 0 | 0 | 0 | 0 | 140 | 35 | 0 | 35 | 0 |
| Tropicana Pink Lemonade® (Kids) | 12.00 'oz' | 130 | 0 | 0 | 0 | 0 | 140 | 35 | 0 | 35 | 0 |
Avoid the steamed white or fried rice, both of which have empty calories, the latter having 900mg of sodium per serving. Unfortunately, even some of their veggies could be unhealthy as well like the Eggplant and Tofu which may have only 310 calories but packs in 13g of sugar and 680mg of sodium.
Your best bets for chicken entrées would be those with broccoli (180 calories, 9g total fat, 630mg sodium), string beans (190 calories, 10g total fat, 720mg sodium), pineapple (240 calories, 12g total fat, 690mg sodium), and mushroom (220 calories, 13g total, 760mg sodium). Avoid all beef entrées except that with broccoli (150 calories, 6g total fat, 720mg sodium).
The Tangy Shrimp is also a healthy choice (190 calories, 9g total fat, 820mg sodium) but with a lot of sodium. The only food item on the menu that has the lowest calories is the Fortune Cookie (32 calories, zero total fat, 8mg sodium). Check out their website at http://www.pandaexpress.com and see if there are Panda Express nutrition facts you want to comprise with to eat in the restaurant.
Share This →