Healthiest Panda Express Orders in 2026: Low Calorie, High Protein, Low Sodium

Panda Express has a reputation as indulgent fast food, and some of their menu combinations absolutely live up to that. But if you know how to navigate the menu, it is entirely possible to walk out with a genuinely healthy meal that is high in protein, reasonable in calories, and not loaded with sodium. This guide ranks the best options across every category so you can make the right call no matter what your goal is.

Is Panda Express Actually Healthy?

The honest answer is that it depends completely on what you order. A Plate built with Fried Rice, Orange Chicken, and Beijing Beef can hit 1,600 calories and 2,000mg of sodium in a single meal. A Plate built with Super Greens, Grilled Teriyaki Chicken, and Broccoli Beef comes in under 575 calories with 48g of protein.

The ingredients themselves are not the problem. The issue for most people is the default combinations. Once you understand which items are lean and which are calorie dense, Panda Express becomes one of the more flexible fast food chains for eating well.

Healthiest Entrees by Calories

These are the lowest calorie entrees currently on the Panda Express menu:

Broccoli Beef: 150 cal, 9g protein

Black Pepper Sirloin Steak: 210 cal, 19g protein

String Bean Chicken Breast: 210 cal, 14g protein

Mushroom Chicken: 220 cal, 13g protein

Wok Fired Shrimp: 190 cal, 17g protein

Steamed Ginger Fish: 200 cal, 15g protein

Grilled Teriyaki Chicken: 275 cal, 33g protein

Broccoli Beef is the lowest calorie entree on the entire menu at just 150 calories. It is also genuinely filling because of the fiber content from the broccoli. Pairing it with another low calorie entree like String Bean Chicken Breast gives you a complete plate under 400 calories before the side.

Healthiest Entrees by Protein

If you are prioritizing protein over calorie count, here are the top performers:
Grilled Teriyaki Chicken: 275 cal, 33g protein (best protein to calorie ratio on the menu)

Teriyaki Chicken: 340 cal, 41g protein

Black Pepper Sirloin Steak: 210 cal, 19g protein

Wok Fired Shrimp: 190 cal, 17g protein

String Bean Chicken Breast: 210 cal, 14g protein

Grilled Teriyaki Chicken is the clear winner for anyone focused on protein. At 33g of protein for 275 calories, it has the best protein density of any item on the menu. Ordering two servings in a Bigger Plate format alongside a Super Greens side gives you over 70g of protein for under 700 calories.

Healthiest Sides

The side choice is where most people unknowingly add hundreds of calories to their meal. Here is the full comparison:

Super Greens: 130 cal, 6g protein, 980mg sodium

White Steamed Rice: 520 cal, 11g protein, 0mg sodium

Chow Fun: 410 cal, 7g protein, 430mg sodium

Chow Mein: 600 cal, 13g protein, 1000mg sodium

Fried Rice: 620 cal, 13g protein, 820mg sodium

Super Greens is the healthiest side by a wide margin. It is the only side that is genuinely low calorie and nutrient dense. White Steamed Rice is a reasonable second choice if you need the carbohydrates for energy or are in a muscle building phase.

Healthiest Entrees by Sodium

Sodium is the hidden concern at Panda Express. Many people track calories without realizing how much sodium they are taking in. Here are the lowest sodium entrees:
Broccoli Beef: 470mg sodium

Eggplant Tofu: 480mg sodium

Steamed Ginger Fish: 530mg sodium

Black Pepper Sirloin Steak: 560mg sodium

Grilled Teriyaki Chicken: 530mg sodium

And here are the highest sodium entrees to avoid if you are watching salt intake:
Wok Fired Shrimp: 1,140mg sodium

Black Pepper Chicken: 1,130mg sodium

Kung Pao Chicken: 980mg sodium

String Bean Chicken Breast: 870mg sodium

The Three Healthiest Complete Meals You Can Order

Here are three fully built meal combinations optimized for specific health goals.

Best Meal for Weight Loss

Side: Super Greens, 130 cal, 980mg sodium

Entree 1: Broccoli Beef, 150 cal, 470mg sodium

Entree 2: Black Pepper Sirloin Steak, 210 cal, 560mg sodium

Total: 490 calories, 37g protein, 2,010mg sodium

This is one of the leanest fast food plates you can build anywhere. The protein content is high enough to keep you full for hours and the calorie count leaves significant room in your daily budget.

Best Meal for High Protein

Side: Super Greens, 130 cal

Entree 1: Grilled Teriyaki Chicken, 275 cal, 33g protein

Entree 2: Teriyaki Chicken, 340 cal, 41g protein

Total: 745 calories, 80g protein

80g of protein for under 750 calories is exceptional for any fast food meal. This combination is excellent for anyone in a muscle building phase or recovering from training.

Best Meal for Low Sodium Side:

White Steamed Rice, 520 cal, 0mg sodium

Entree 1: Broccoli Beef, 150 cal, 470mg sodium

Entree 2: Steamed Ginger Fish, 200 cal, 530mg sodium

Total: 870 calories, 1,000mg sodium

This combination keeps your total sodium under 1,000mg for the entire meal, which is well within a heart healthy range even for people managing blood pressure.

What to Avoid If You Are Eating Healthy

These items are the biggest obstacles to a healthy Panda Express meal and are worth skipping if nutrition is your priority:

• Beijing Beef: 480 cal, 480mg sodium, 7g protein. High calorie and very low protein relative to the calorie count.
• Orange Chicken: 510 cal, 390mg sodium, 20g of sugar per serving. The sugar content alone is a significant concern for anyone managing blood sugar or weight.
• Fried Rice: 620 cal, 820mg sodium. The highest calorie side on the menu and not significantly more filling than White Steamed Rice.
• Cream Cheese Rangoon: 190 cal per serving with minimal protein and significant saturated fat.
• Honey Walnut Shrimp: 430 cal with 35g of fat per serving.

How to Order Healthy at Panda Express: Step by Step

If you want a simple decision framework every time you order, follow these steps:

• Start with Super Greens as your side. This decision alone removes 400 to 500 calories compared to Chow Mein or Fried Rice.
• Pick at least one grilled entree. Grilled Teriyaki Chicken is almost always the best choice for lean protein.
• Pair it with a low calorie entree like Broccoli Beef or String Bean Chicken Breast.
• Skip the appetizers. Egg rolls, rangoon, and potstickers are high calorie, low protein, and add very little nutritional value to your meal.
• Check sodium if you are managing blood pressure. The healthiest low sodium pairing is White Steamed Rice with Broccoli Beef and Steamed Ginger Fish.

Calculate Your Exact Meal Before You Order

Use the Panda Express Nutrition Calculator to build your exact combination and see real time calorie, protein, carb, fat, and sodium totals before you get to the counter. Free and no sign up required.