Panda Express Nutrition: Facts and Calculator 2026
- All codes re-checked 21 August 2026
- 34 items · calories, protein, carbs, fat and sodium
A Panda Express meal runs from 240 calories to over 1,400 depending entirely on what you put in the container. The side choice moves the total more than the entrée does — Fried Rice at 520 against Super Greens at 90.
Complete Panda Express nutrition data for every entrée, side and appetizer, plus a calculator that adds up whatever combination you are actually ordering. Every figure here matches the ones used across our Panda Express menu, and check panada express coupon code.
Panda Express nutrition calculator
Pick a container, fill it, and see the totals. Premium upcharges are included in the price so you get cost and calories together.
Your order
Figures from Panda Express published data, checked monthly. Prices are a national midpoint and vary by location.
Table of Contents
Panda Express nutrition facts: the full chart
Every item with all five macros. Entrée figures are for a single serving as it comes off the line; side figures are for a medium portion. Item names link to full pages with prices, allergens and ordering detail.
Chicken entrées
| Entrée | Cal | Protein | Fat | Carbs | Sodium | P/100 Cal |
|---|---|---|---|---|---|---|
| Grilled Teriyaki Chicken Best protein ratio on the permanent menu | 300 | 36g | 13g | 8g | 640mg | 12.0g |
| String Bean Chicken Breast | 190 | 14g | 9g | 13g | 590mg | 7.4g |
| Mushroom Chicken | 220 | 14g | 13g | 10g | 840mg | 6.4g |
| Kung Pao Chicken | 290 | 16g | 19g | 13g | 970mg | 5.5g |
| Orange Chicken The signature dish | 490 | 25g | 23g | 51g | 820mg | 5.1g |
| Black Pepper Chicken | 280 | 13g | 19g | 15g | 1,130mg | 4.6g |
| Honey Sesame Chicken Breast | 340 | 16g | 15g | 36g | 560mg | 4.7g |
| SweetFire Chicken Breast | 380 | 17g | 12g | 51g | 510mg | 4.5g |
Beef and seafood entrées
| Entrée | Cal | Protein | Fat | Carbs | Sodium | P/100 Cal |
|---|---|---|---|---|---|---|
| Black Pepper Sirloin Steak Premium upcharge | 180 | 19g | 8g | 10g | 560mg | 10.6g |
| Mongolian Beef | 200 | 16g | 8g | 17g | 640mg | 8.0g |
| Broccoli Beef | 150 | 9g | 7g | 13g | 520mg | 6.0g |
| Honey Walnut Shrimp Premium upcharge | 360 | 13g | 23g | 27g | 440mg | 3.6g |
| Beijing Beef Premium upcharge | 470 | 14g | 26g | 46g | 660mg | 3.0g |
Sides
| Side | Cal | Protein | Fat | Carbs | Sodium | Fibre |
|---|---|---|---|---|---|---|
| Super Greens Lowest calorie item on the menu | 90 | 6g | 3g | 12g | 260mg | 5g |
| Steamed White Rice | 380 | 7g | 0g | 86g | 0mg | 0g |
| Brown Steamed Rice | 420 | 9g | 4g | 86g | 15mg | 4g |
| Chow Mein | 510 | 13g | 20g | 80g | 860mg | 6g |
| Fried Rice Highest calorie item on the menu | 520 | 11g | 16g | 85g | 850mg | 1g |
Appetisers
| Item | Cal | Protein | Fat | Carbs | Sodium | Serving |
|---|---|---|---|---|---|---|
| Cream Cheese Rangoon | 190 | 5g | 11g | 19g | 180mg | 3 pc |
| Chicken Egg Roll | 200 | 6g | 10g | 20g | 390mg | 1 roll |
| Veggie Spring Roll | 240 | 4g | 12g | 29g | 540mg | 2 rolls |
Allergen data for every item on the Panda Express allergen menu. Prices on Menu Page. Coupons on Home Panda Express Coupon Page.
Highest protein at Panda Express
Ranked by protein per 100 calories, which is the measure that matters if you are tracking macros rather than just counting. Grilled Teriyaki Chicken leads the permanent menu at 12g per 100 calories — roughly two and a half times Orange Chicken.
| Item | Protein | Cal | P/100cal | P per $ |
|---|---|---|---|---|
| Cantonese BBQ Brisket Limited item, ended 10 August | 44g | 410 | 10.7g | 5.6g |
| Grilled Teriyaki Chicken | 36g | 300 | 12.0g | 6.1g |
| Orange Chicken | 25g | 490 | 5.1g | 4.2g |
| Black Pepper Sirloin Steak | 19g | 180 | 10.6g | 2.6g |
| SweetFire Chicken Breast | 17g | 380 | 4.5g | 2.9g |
| Kung Pao Chicken | 16g | 290 | 5.5g | 2.7g |
| Mongolian Beef | 16g | 200 | 8.0g | 2.2g |
| Honey Sesame Chicken Breast | 16g | 340 | 4.7g | 2.7g |
| Mushroom Chicken | 14g | 220 | 6.4g | 2.4g |
| String Bean Chicken Breast | 14g | 190 | 7.4g | 2.4g |
| Beijing Beef | 14g | 470 | 3.0g | 1.9g |
| Broccoli Beef | 9g | 150 | 6.0g | 1.5g |
Two Grilled Teriyaki Chicken entrées in a Bigger Plate with Super Greens gives 78g of protein for 690 calories at $12.90, the strongest macro order on the menu. Ordering detail on grilled teriyaki chicken.
Lowest calorie options at Panda Express
The side decides more than the entrée. A Bowl with Broccoli Beef and Super Greens is 240 calories; the same Bowl with Fried Rice is 670. That single swap is a bigger lever than any entrée choice available.
| Item | Cal | Protein | Category |
|---|---|---|---|
| Super Greens Broccoli, kale, cabbage. 5g fibre | 90 | 6g | Side |
| Broccoli Beef | 150 | 9g | Entrée |
| Black Pepper Sirloin Steak | 180 | 19g | Entrée |
| String Bean Chicken Breast | 190 | 14g | Entrée |
| Cream Cheese Rangoon | 190 | 5g | Appetiser |
| Mongolian Beef | 200 | 16g | Entrée |
| Mushroom Chicken | 220 | 14g | Entrée |
Swapping Fried Rice for Super Greens removes 430 calories at no extra cost — the largest free saving on the menu. Build your own combination in the calculator above.
Sodium across the Panda Express menu
Sodium is the number most people miss here, and it is the one worth watching. Soy sauce underpins nearly every sauce on the menu, so a Bigger Plate can clear the entire FDA daily recommendation of 2,300mg in one meal.
| Item | Sodium | % daily | Per 100 cal |
|---|---|---|---|
| Black Pepper Chicken | 1,130mg | 49% | 404mg |
| Kung Pao Chicken | 970mg | 42% | 334mg |
| Chow Mein | 860mg | 37% | 169mg |
| Fried Rice | 850mg | 37% | 163mg |
| Mushroom Chicken | 840mg | 37% | 382mg |
| Orange Chicken | 820mg | 36% | 167mg |
| Super Greens | 260mg | 11% | 289mg |
| Steamed White Rice | 0mg | 0% | 0mg |
Steamed white rice is the only item on the menu with zero sodium. A Bigger Plate with three sauced entrées and Chow Mein clears 3,800mg, which is 165 percent of the daily recommendation.
Balanced Protein Plates nutrition
Five pre-built plates aimed at macro tracking, available online and delivery only rather than in store. Panda Express does not publish combined totals for them, so these are calculated from the component items in the chart above.
| Plate | Cal | Protein | Carbs | P/100cal |
|---|---|---|---|---|
| Double Protein Plate 2× grilled teriyaki, half white rice, half Super Greens | 835 | 76g | 65g | 9.1g |
| Harmonious Macros Plate Grilled teriyaki + broccoli beef, Super Greens | 540 | 51g | 33g | 9.4g |
| Power Packed Plate Sirloin steak + broccoli beef, Super Greens | 420 | 34g | 35g | 8.1g |
| Bold & Flavorful Plate Kung Pao + sirloin steak, Super Greens | 560 | 41g | 35g | 7.3g |
| Protein & Fiber Plate String bean chicken + Kung Pao, Super Greens | 570 | 36g | 38g | 6.3g |
Some guides list these plates at around 130 calories with 40g of protein, which is not possible, 40g of protein alone is 160 calories. The figures above are computed from the published component items.
Cantonese BBQ Brisket nutrition
This item ran from 2 June to 10 August 2026 and is no longer on the menu, though a few locations may still have stock. It was the highest protein item Panda Express has ever sold, at 44g per serving, and carried a super-premium upcharge above the usual steak and shrimp rate.
| Detail | Figure |
|---|---|
| Calories | 410 |
| Protein | 44g |
| Fat | 19g |
| Sodium | 1,040mg |
| Serving size | 5.61 oz, 6–7 slices |
| Upcharge | $1.95 container, $5.85 Family Meal |
| Allergens | Wheat, soy, sesame |
| Availability | Ended 10 August 2026 |
Third party databases list it at 385 calories and 42g protein; the figures above are Panda’s published data. Closest current alternative on protein is Grilled Teriyaki Chicken at 36g. New items are tracked on the menu page.
Meal combinations by goal
Whole orders rather than single items, since that is what you actually eat. All figures computed from the chart above and priced at the national midpoint.
| Order | Cal | Protein | Sodium | Price |
|---|---|---|---|---|
| Highest protein Bigger Plate, 2× teriyaki + sirloin, Super Greens | 870 | 91g | 1,900mg | $14.40 |
| Lowest calorie Bowl, broccoli beef, Super Greens | 240 | 15g | 780mg | $9.70 |
| Lowest sodium Bowl, teriyaki chicken, white rice | 680 | 43g | 640mg | $9.70 |
| Lowest carb Bowl, sirloin steak, Super Greens | 270 | 25g | 820mg | $11.20 |
| Best value protein Bigger Plate, 3× teriyaki, Super Greens | 990 | 114g | 2,180mg | $12.90 |
| Highest calorie Bigger Plate, 2 premium entrées, Fried Rice | 1,830 | 46g | 2,600mg | $15.90 |
Three Grilled Teriyaki Chicken entrées in a Bigger Plate delivers 114g of protein for $12.90, 8.8g per dollar, and the best macro value in fast food. Run your own combination through the calculator at the top.
Allergens and dietary needs
Nutrition and allergens are different questions and this page only answers the first. Panda Express cooks in shared woks and fryers, uses soy sauce containing wheat in nearly every sauce, and certifies nothing as gluten free.
| Question | Where to look |
|---|---|
| All nine FDA allergens by item | Allergen menu |
| Gluten free options | None certified |
| Vegetarian sides | Super Greens, steamed rice |
| Prices for every item | Menu |
| Children's portions | Kids menu |
Third party databases list it at 385 calories and 42g protein; the figures above are Panda’s published data. Closest current alternative on protein is Grilled Teriyaki Chicken at 36g. New items are tracked on the menu page.
Panda Express nutrition FAQ
What is the healthiest thing at Panda Express?
Depends on the measure. Lowest calorie is Super Greens at 90. Best protein per calorie is Grilled Teriyaki Chicken at 12g per 100. Lowest sodium is steamed white rice at zero. A Bowl with Broccoli Beef and Super Greens is 240 calories with 15g protein.
How many calories in Panda Express Orange Chicken?
490 calories for a single entrée serving, with 25g protein, 23g fat and 51g carbs. In a Bowl with Fried Rice that comes to 1,010. Full detail on Orange Chicken.
Which Panda Express item has the most protein?
Cantonese BBQ Brisket at 44g, though that ended on 10 August 2026. On the permanent menu it is Grilled Teriyaki Chicken at 36g for 300 calories, which is also the best protein per calorie ratio available.
How many calories are in Panda Express Grilled Teriyaki Chicken?
300 calories with 36g of protein, 13g fat and 8g carbs. That is 12g of protein per 100 calories, roughly two and a half times Orange Chicken.
How many calories in Super Greens?
90 calories for a medium side, with 6g protein and 5g fibre. It is the lowest calorie item on the menu and swapping it for Fried Rice saves 430 calories at no cost.
How many calories in Panda Express Chow Mein?
510 calories for a medium side, with 13g protein, 80g carbs and 860mg sodium. Fried Rice is slightly higher at 520.
What are the Balanced Protein Plates?
Five pre-built plates available online and for delivery only, not in store. The Double Protein Plate is the highest at roughly 835 calories and 76g protein. Panda Express does not publish combined totals, so ours are calculated from the components.
Is Panda Express high in sodium?
Yes. Soy sauce underpins nearly every sauce, so a Bigger Plate can clear the full FDA daily recommendation of 2,300mg in one meal. Black Pepper Chicken alone is 1,130mg.
Is there a Panda Express nutrition PDF?
Panda Express publishes nutrition data on its own site. Our chart above covers the same items and is updated monthly, with a printable version available.
Does the calculator include the drink?
Yes, if you select one. A medium fountain drink adds up to 240 calories, which is more than a Broccoli Beef entrée. Water and diet options are zero.
Codes shown are based on typical U.S. Panda Express Official Website as of August 2026 and may vary by location. Check your local restaurant or Panda Express app for the latest prices.