Healthy eating guide

    Healthiest Panda Express Options 2026 Complete Nutrition Guide

    Health scores, sodium-smart sides, meal combos, and FAQs for clean plates at Panda Express.

    Panda Express healthy options 2026 infographic with Super Greens, grilled chicken, and lighter bowls

    The healthiest Panda Express entrees are String Bean Chicken Breast (190 cal, 14g protein, lowest sodium), Broccoli Beef (150 cal, highest fiber), and Grilled Teriyaki Chicken (275 cal, 36g protein not fried). Pair with Super Greens (90 cal) for the healthiest possible meal at Panda Express. Avoid Beijing Beef (690 cal, 1,470mg sodium) and Fried Rice (620 cal). Updated April 2026.

    Panda Express entrees ranked by healthiness

    Health score based on calories, protein density, sodium, fat content, and cooking method.

    EntreeCaloriesProteinSodiumHealth ScoreNotes
    Broccoli Beef1509g520mg95/100Highest fiber, lowest calorie
    String Bean Chicken Breast19014g490mg93/100Lowest sodium entree
    Grilled Teriyaki Chicken27536g530mg91/100Best protein source, not fried
    Mushroom Chicken22013g760mg82/100Good low-carb option
    Black Pepper Chicken28014g860mg74/100Moderate choice
    Kung Pao Chicken29016g900mg70/100Higher sodium
    Orange Chicken49025g820mg45/100High sugar, battered & fried
    Beijing Beef69026g1470mg20/100Highest calorie & sodium

    Healthiest Panda Express sides

    SideCaloriesProteinSodiumHealthy?
    Mixed Vegetables703g340mgYes
    Super Greens906g370mgYes
    Steamed White Rice3807g0mgNo
    Brown Steamed Rice4209g15mgNo
    Chow Mein51013g980mgNo
    Fried Rice62018g850mgNo

    5 tips for eating healthy at Panda Express

    1

    Choose Super Greens or Mixed Vegetables as your side

    Saves 430-530 calories compared to Fried Rice or Chow Mein.

    2

    Order Grilled Teriyaki Chicken instead of Orange Chicken

    Saves 215 calories and 43g of carbs in a single swap.

    3

    Ask for sauce on the side

    Sauces contain hidden sugars and sodium. Controlling the amount cuts sodium by up to 40%.

    4

    Avoid double entrees when possible

    A 3-entree plate can easily exceed 1,500 calories. Stick to 1-2 entrees maximum.

    5

    Drink water instead of soda

    A large soda at Panda Express adds 300+ empty calories to your meal.

    Best healthy meal combos

    Cleanest Meal

    Grilled Teriyaki Chicken + Super Greens

    365

    calories

    42g

    protein

    900mg

    sodium

    Best overall health profile

    Lowest Calorie

    Broccoli Beef + Mixed Vegetables

    220

    calories

    12g

    protein

    860mg

    sodium

    Best for weight loss

    Lowest Sodium

    String Bean Chicken + Mixed Vegetables

    260

    calories

    17g

    protein

    830mg

    sodium

    Best for heart health

    Highest Fiber

    Broccoli Beef + Super Greens

    240

    calories

    15g

    protein

    890mg

    sodium

    Best for digestion & satiety

    Help Center

    Frequently Asked Questions (FAQs)

    Is Panda Express healthy?
    Panda Express can be healthy when you make smart choices. Healthier options include Broccoli Beef (150 cal), String Bean Chicken Breast (190 cal), and Grilled Teriyaki Chicken (275 cal, 36g protein). The biggest health concerns at Panda Express are high sodium levels and deep-fried entrees like Orange Chicken and Beijing Beef.
    What is the healthiest thing to eat at Panda Express?
    The healthiest meal at Panda Express is Grilled Teriyaki Chicken (275 cal, 36g protein, 8g carbs) paired with Super Greens (90 cal, 6g protein, 11g carbs). This combination provides 42g of protein at only 365 calories with minimal fat and carbohydrates.
    What Panda Express items are low in sodium?
    The lowest sodium Panda Express items are Mixed Vegetables (340mg), Super Greens (370mg), and Broccoli Beef (520mg). High-sodium items to avoid include Orange Chicken (820mg) and Beijing Beef (1,470mg). Most Panda Express entrees contain between 500-1,500mg of sodium per serving.
    Can you eat Panda Express and lose weight?
    Yes, you can eat Panda Express and lose weight by choosing low-calorie options. A bowl of Broccoli Beef (150 cal) with Super Greens (90 cal) is only 240 calories significantly less than the typical 900-1,100 calorie bowl most people order. Avoid fried rice, chow mein, and battered entrees.
    What should I avoid at Panda Express for health?
    For healthier choices, avoid these high-calorie, high sodium Panda Express items: Beijing Beef (690 cal, 1,470mg sodium), Honey Walnut Shrimp (510 cal), Fried Rice (620 cal), and Chow Mein (510 cal). Also avoid adding extra sauces, which significantly increase sugar and sodium content.
    Is Panda Express healthier than McDonald's?
    Panda Express can be healthier than McDonald's depending on your choices. Panda Express offers more vegetable based entrees and fresher ingredients. However, sodium levels at Panda Express are often higher. Choosing grilled options like Teriyaki Chicken at Panda Express vs fried options at McDonald's makes Panda Express the healthier choice.
    What is the healthiest Panda Express side dish?
    The healthiest Panda Express side dish is Super Greens at 90 calories with 6g protein, 11g carbs, and 2g fat. It contains a blend of kale, broccoli, and cabbage. Mixed Vegetables (70 cal) is the lowest calorie side. Both are significantly healthier than Fried Rice (620 cal) or Chow Mein (510 cal).
    How much sodium is too much at Panda Express?
    The FDA recommends less than 2,300mg of sodium per day. A typical Panda Express plate with Orange Chicken and Fried Rice can contain over 1,500mg of sodium more than 65% of your daily limit in a single meal. To stay within healthy sodium limits at Panda Express, choose low-sodium entrees and sides.

    Related guides

    → Lowest Calorie Panda Express Items→ High Protein Panda Express Meals→ Panda Express Keto Options→ Panda Express Bowl Calories→ Panda Express vs Chipotle→ Allergen Information

    Data sourced from official Panda Express nutrition disclosures. Updated April 2026. Not affiliated with Panda Restaurant Group, Inc.