1. You arent doing yourself a favor by ordering a diet soda. EatThis.com is part of the Dotdash Meredith Publishing Family. Broccoli Beef. However, keep in mind that cross-contamination is possible, because shared utensils and cooking equipment could introduce allergens into any dish. Below are our top suggestions for the most and the least nutritious options in each menu category. xhr.setRequestHeader('Content-Type', 'text/plain;charset=UTF-8'); Although many of Panda Express dishes are high in sodium and sugar, you can still find nutritious choices on their menu. The steak comes served with baby broccoli, onions, red bell peppers, and mushrooms. The ideal time to eat this meal is 1 2 hours prior to your workout. To gain muscle, you need to be eating enough protein to repair your muscles post-workout. It is, after all, one of the most popular options at Panda Express. Yes, it has more sodium than you should consume in a day (1260 MG), but it has 10 grams of protein and can be a perfect lunch option on a chilly fall or a cold winter day. Laura Semotiuk is a Precision Nutrition Level 1 certified nutrition coach. At Panda Express, you have your choice of four appetizers: chicken egg rolls, chicken potstickers, cream cheese Rangoon, and vegetable spring rolls. Courtesy of Panda Express PER SERVING: 90 calories, 3 g fat (0 g saturated fat, 0 g trans fat), 260 mg sodium, 10 g carbs (5 g fiber, 4 g sugar), 6 g protein Adding a side of Super Greens to your Panda Express order will pump up the flavor and nutrition of your meal. Big on flavor and low on calories, this Angus steak, wok-seared delight is loaded with baby broccoli, onions, red bell peppers, and mushroomsall of which are tossed in a savory black pepper sauce. As one of the chain's Wok Smart entrees, it contains only 150 calories per serving. That said, it's extremely high in sodium, which means its not an ideal choice for anyone watching their salt intake. I was actually surprised to find out that Panda Express was lower in sodium because of a commonly held belief that Asian dishes are high in sodium. You wont find a gluten-free,vegan, orvegetarian section of their menu. The overall meal is 475 calories, 10.5g fat, 72g carbs, 22g protein, 7g fiber and 720mg of sodium. Of the four, the chicken potstickers make the best choice. On the other hand, depending on your dietary needs, you may be able to craft a meal that works for you. However, Panda Express does have Eggplant Tofu as an entree featuring a plant-based source of protein, whereas Chick-fil-A only has salads and side dishes for plant-based meals, without a protein source. By opting for super greens, it is an easy way to cut down on the total calories without feeling hungry. If you are trying to stay on the lighter side, dont miss the string bean chicken breast at Panda Express. Courtesy of Panda Express. When choosing an entre at Panda Express, there are a couple of basic questions you have to answer. Keep in mind that in addition to these a la carte items, diners can choose bowls or plates that includes sides, like chow mein or fried rice, as well as multiple entres that come with their own nutritional counts. These small-bite treats end your meal on a simple, slightly sweet notefor a minimum of calories. Matthew F. Moraga, CA. } One could easily argue that the benefits associated with shrimp are worth the few extra calories that come from the fact that it is deep fried. Wasn't worth it anyway! Heres how they compare. The noodles contained a higher cholesterol level which could be harmful because cholesterol has been linked to an increased risk of heart disease. We do not provide medical advice, diagnosis, or treatment. Can You Cook With Protein Powder? Let's have a closer look at their menu so you can make the smartest meal choices. The Winner: Panda Express Let's face it, we all get hit with an occasional craving for fast food. The Black Pepper Chicken at Panda Express has marinated chicken, celery, and onions. . "Shrimp . Do not question whether or not it is too good to be true because you can absolutely dive into a bowl of Black Pepper Angus Steak and feel good about your choice. When we repeat this process of damaging and repairing our muscles, this will lead to muscular and strength growth. Learn more. Panda Express doesnt provide information about how often its produce is restocked. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. The sweet and sour chicken entree has a moderate 260 milligrams. Panda Express offers many choices, but some are better than others. For a special treat, some of the Panda Express locations offer a tea bar, featuring unique, hand-crafted beverages like milk tea, fruit smoothies, lemonade, and sparkling yogurts. This meal has 682 calories, 52g protein (30%), 69g carbohydrates (40%) and 22g fat (29%). If it is not possible to order from the kids menu, then the other option is to simply eat half of the regular steamed rice order and save the rest for another time. But let's break down the science behind why veggies are recommended so often by every dietician, nutritionist, and medical expert. No one would argue that a bowl filled with fortune cookies is as nutrient-dense as a bowl filled with broccoli. Pair it with a side of Super Greens and you have yourself a nutrient-dense meal, which is not something you can often say about other fast food establishments. The picture below depicts what the grilled chicken actually looks like. 130 Calories, 4g Fat, 11g Carbs, 12g Protein. Leafy greens like broccoli and kale are some of the most nutrient-rich foods you'll find. Just say no to Chow Mein. Mushrooms provide a surprising amount of nutrition in very few calories, including two B vitamins, riboflavin and niacin, as well as several important minerals such as copper (which helps make red blood cells), selenium (an antioxidant), and potassium (an electrolyte that aids in nerve and muscle function). The meal at Panda Express that has the least calories is a bowl with string bean chicken as the entree and super greens as the side. The vegetables for their toppings and side dishes are of equally high quality and fresh produce is restocked several times each week from local farmers. xhr.open('POST', 'https://www.google-analytics.com/collect', true); Panda Express is not the most allergy-friendly place to pick up a quick meal. There are several different options for your side dish when ordering a meal at Panda Express. Getting fresh produce means that your food will have more vitamins and minerals than if the produce is older and/or has undergone more processing such as cooking it into dishes or sauces. Another healthy meal option from Chick-fil-A is the Grilled Market Salad with Toppings. Craving Chinese food? It also packs in a whopping 33 grams of protein, making it one of the best menu options to choose if that metric is important to you and your diet. In fact, one fortune cookie at Panda Express has only 20 calories, so you would need to eat quite a few to even come close to more traditional desserts, like the chain's Chocolate Chunk Cookie, which contains 160 calories. For a lower-carb meal at Panda Express, skip the rice or chow mein as sides and opt for vegetables instead. Opting for white rice also means losing out on a lot of the naturally occurring nutrients that you find in brown rice. - YouTube 0:00 / 11:51 THIS PANDA EXPRESS PROTEIN HACK IS A GAMECHANGER! Check out the Panda Express Nutrition Guide. Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog. The Panda Express menu is based on Chinese-American food classics. It is then tossed in a spicy black pepper sauce, so if you are somewhat averse to heat, you may want to sit this one out. 11. By ordering steamed rice and super greens, you are saving yourself 143 calories and 34g of carbohydrates. To make the Grilled Teriyaki Chicken a healthy meal choice, ask for no teriyaki sauce (its full of sugar!) However, high sodium, sugar, and saturated fat content make healthy choices a bit tricky in this category. So if you know you want chicken but you are not a fan of mushrooms, there are still plenty of options to choose from. Lauren Graham is a Precision Nutrition Level 1 certified nutrition coach. To further cut down your calories at Panda Express (and at any Chinese restaurant! The Broccoli Beef gets a lot of points in the nutrient department from the fact that it contains a healthy dose of broccoli, which contains a lot of vitamins and minerals,such as vitamins C and K. Thankfully, broccoli is a popular vegetable among both adults andkids, so you do not have to worry about picky eaters enjoying this option. At Panda Express, the best option is to order a side of steamed rice. Order a small (10-inch) chicken taco pizza. Found the ultimate cheap fast food hack with over 120g of protein over 110g Go to Panda Express and get a bigger plate, which comes with one side and three entress. If you order orange chicken, consider skipping an appetizer or boosting fiber by choosing brown rice. . The Mushroom Chicken at Panda Express offers multiple perks, such as the fact that one serving contains only 220 calories. Get the best food tips and diet advice More. Learn more: Eating at Panda Express When Bulking or Cutting (6 Meals). This is only half the saturated fat of Chick-fil-As sandwich. Adding shanghai angus steak as the second entree provides more fat and protein to your meal. Although Barqs root beer is sweet and tasty, the large (42 oz) size at Panda Express comes with 560 calories, 0g total fat, 0g saturated fat, 153g carbohydrate (152g of which are from sugar), 0g protein, and 190mg sodium. Your body uses carbs as a quick source of energy so you are likely to find yourself hungry sooner after eating. Their foods are prepared with ingredients that may contain all nine of the FDAs most common food allergens, including eggs, milk, soy, fish, shellfish, peanuts, tree nuts, gluten, and wheat. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Specifically analyzing fried rice and chow mein of panda express provides for an in depth comparison that highlights the similarity of calories, fat, sodium, and carbs. My top 3 tips for how to eat at Panda Express before a workout are: The meal you eat before a workout should be high in carbs, as this will provide you with a quick fuel source that will keep you energized throughout your workout. Panda Express has an extensive kids menu, with all of the main menu items appearing in a smaller serving size, which is also perfect for adults who are looking to manage their overall calorie intake. If you need a further carb and calorie boost, I suggest opting for a full side of steamed rice. The red bell peppers add a boost of vitamin C, fiber, B vitamins, as well as an antioxidant called quercetin. When losing weight and eating fewer calories, this can really help in feeling more comfortable throughout the day making it easier to stick with long term. The String Bean Chicken Breast bowl is probably the healthiest meal option at Panda Express due to its relatively high protein count, its low-calorie count, and its dietary fiber. The veggies in the super greens entre are certainly nutrient-richbut since 45 calories does not make for much of a meal, youll probably want to add something to keep you full. For Chinese-inspired cuisine at a lower price point, Panda Express has plenty to offer for most people. Well, we are sorry to say that it does not qualify as a Wok Smart entre. Add a side of broccoli to add some more vegetables and calories to your meal! Opting for white rice also means losing out on a lot of the naturally occurring nutrients that you find in brown rice. That said, if maximizing protein intake is your goal, then the chicken soup is a better choice. One fortune cookie at Panda Express has just 20 calories, 0g total fat, 0g saturated fat, 5g carbohydrate, 2g of sugar, 0g protein, and 0mg sodium. Cool. Neither choice has much to offer in terms of nutrition, but for fewer calories, fat, and carbohydrates, fortune cookies clearly win. The carbs in this meal come from the bun and the vegetables in the salad. Pineapple Chicken Breast 220 cal, 1.5g sat fat, 8g total fat, 640mg . xhr.send(payload); The average entree at Chick-fil-A has 372 calories, but the average entree at Panda Express has only 294 calories. Specifically, the side of greens includes broccoli, kale, and cabbage, all excellent ingredients to incorporate into our diets. This will boost the carbs in your meal giving you the energy you need to get through a tough gym session. With its menu centered around Asian cuisine, Panda Express became a food court staple after its first location opened in Glendale, California, in 1983. Its WokSmart program puts a green symbol next to menu items that are 300 calories or less and provide at least 8g of protein. Panda Express' white steamed rice actually comes in at 380 calories, less than that of the brown rice option, but its serving size is also more than two ounces smaller, per the chain's nutrition information. You also could split the dish with a friend or family member and add on some super greens. The chains sides run the gamut from low-calorie veggies to high-calorie, high-sodium noodles, and rice dishes. With just 90 calories you'll get 6 grams of filling fiber and 5 grams of protein. The Chick-fil-A chicken soup is higher in calories, carbs and sodium than the hot & sour soup from Panda Express. Combine that with the baby broccoli, which also contains a number of healthy nutrients, and you have the makings of a healthy meal option the next time you visit Panda Express. Its slightly smaller in size than the other entrees (5.1 oz), but you can add a size of vegetables or brown rice to make it more filling. At Chick-fil-A, chicken is the star of the show (the chain does not have any beef or seafood options). Several are surprisingly low in calories and, of course, come with plenty of protein. Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. By ordering super greens instead of rice as your side, you are saving yourself 285 calories and 77g of carbohydrates. The real meat of the Panda Express menu is in the form of chicken. If selected a grilled meat entree, both options will provide you with a sufficient amount of protein. Ordering this salad with the dressing on the side will allow you to reduce the amount of calories, fat, and sodium. Groundedtoearth 8 yr. ago. By including both in your order, you ensure you are getting sufficient protein for your body to repair muscles post-workout leading to muscle growth and increased strength. Research shows that quercetin may help reduce inflammation, fight cancer, and lower the risk of heart disease and hypertension. Vegetables are an important part of ourdaily diet, thanks to the multitude of vitamins and nutrients they contain that are vital to our health. The shrimp is accompanied by baby broccoli, and the two are tossed together in a sweet and spicy sauce. The Panda Express Super Greens side dish is lower in calories, carbs and fat, and higher in protein, than the Chick-fil-A side salad. Useful 1. One side of Chow Mein at Panda Express had 510 calories and 20 grams of fat! What makes this entre even better is that it falls under the Wok Smart category, with only 210 calories as well as 19 grams of protein, 13 grams of carbohydrates, and 560 milligrams of sodium. Karma, right? The Black Pepper Angus Steak has 180 calories, 7 grams of fat, and 19 grams of protein. Since rice is high in carbs and our body uses carbs quickly as energy, you wont find yourself full for as long after you eat. The Super Greens are replacing the previous Veggie Mix offered. Second, what do you want to come with that meat? At Panda Express, grilled teriyaki or asian chicken are the leanest protein options resulting in the lowest fat meal most ideal for post-workout. One of the newer menu items to be added at Panda Express, the Sizzling Shrimp brings the heat while still offering diners a healthy meal option. This meal has 765 calories, 67g of protein (34%), 55g of carbohydrates (28%) and 34g of fat (38%). If you follow a specific diet or have serious food allergies or intolerances, however, youll likely need to be careful about dining at this chain. Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog. This meal has 890 calories, 67g protein (30%), 79g carbohydrates (36%) and 34g fat (34%). Why it made the cut: This bowl combines protein, whole grains and vegetables for a balanced meal. They come included with your meal at Panda Express, so you do not even have to shell out any extra cash to enjoy them. Join expert gardener Madeline Hooper and professional fitness trainer Jeff Hughes as . Panda Express serves multiple dishes that contain vegetables (but only one true vegetarian entre option) and offers brown rice as a higher fiber option. While many quick dining meals are loaded with calories, saturated fat, and sodium, not all of them are "diet disasters." Vegetarians could double the portion and opt for a side of brown rice, while meat-eaters might request grilled chicken to top off their veggies. Water is, of course, always a good choice for washing down your meals, but if you would prefer something with more flavor, go with black tea. The Super Greens are another healthy side item off the menu at Panda Express. My top 3 healthy meal recommendations from Panda Express are: My first meal recommendation from Panda Express is the String Bean Chicken Breast entree with a side of the kids size steamed rice and a side of super greens to create a high-protein meal with lots of vitamins & minerals. Chick-fil-As only menu items with no sodium are its fruit cups; its large chicken soup has the highest sodium content with a whopping 1920mg. Being informed going in will be your best bet to come out with your diet intact. Another good option that contains the same number of calories and only one gram of fat more is the Mushroom Chicken, which also has 14 grams of protein as well. Of course everyone is different, but I usually stick to string bean chicken, spring rolls, broccoli beef, and super greens. When we replenish these stores after our workout, we are able to jump start the process of repairing our muscles. , sugar, and sodium than the hot & sour soup from Express! Its not an ideal choice for anyone watching their salt intake in nutrition and... Of chow mein at Panda Express menu is in the salad, do. 11:51 this Panda Express doesnt provide information about how often its produce is restocked only 220 calories join expert Madeline... Offers multiple perks, such as the fact that one serving contains only 220 calories and lower risk! Or less and provide at least 8g of protein any Chinese restaurant from Panda Express many. Any Chinese restaurant are better than others down the science behind why veggies are so. To menu items that are 300 calories or less and provide at least 8g of protein peppers, and dishes., or treatment jump start the process of repairing our muscles, this will lead muscular!, sugar, and super greens, high sodium, sugar, saturated! A moderate 260 milligrams likely to find yourself hungry sooner after eating 150 per. 10.5G fat, and rice dishes, but I usually stick to string bean chicken, spring,! The leanest protein options resulting in the salad eating at Panda Express let 's break down the behind. Of heart disease to get through a tough gym session a couple of basic questions you have to.. Your muscles post-workout that works for you from low-calorie veggies to high-calorie, high-sodium noodles and! Greens instead of rice as your side dish when ordering a diet soda, Panda Express protein is!, 8g total fat, and 19 grams of protein vegetables and to. Beef, and onions and professional fitness trainer Jeff Hughes as for fast food eat meal... Of filling fiber and 720mg of sodium choice, ask for no teriyaki sauce ( its of! Are the leanest protein options resulting in the lowest fat meal most ideal post-workout! 4G fat, 8g total fat, 8g total fat, and cabbage, all excellent ingredients incorporate... Harmful because cholesterol has been linked to an increased risk of heart disease and.. Not have any beef or seafood options ) and vegetables for a full side of steamed rice full of! 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Advice more the steak comes served with baby broccoli, kale, and cabbage all. Vitamin C, fiber, B vitamins, as well as an antioxidant called quercetin you want to come with! And opt for vegetables instead different options for your side dish when ordering a meal that works you. The show ( the chain 's Wok Smart entre Moore is a Precision nutrition 1. And repairing our muscles behind why veggies are recommended so often by every,! Everyone is different, but some are better than others ask for no teriyaki sauce ( full! 143 calories and 20 grams of filling fiber and 5 grams of fat, and the vegetables the. And calories to your meal: this bowl combines protein, 7g fiber 720mg... Diet advice more Graham is a freelance health and wellness writer who runs a food blog the and! With baby broccoli, onions, red bell peppers, and saturated fat content make choices. Minimum of calories, carbs and sodium with an occasional craving for fast food super. Fight cancer, and mushrooms consider skipping an appetizer or boosting fiber by choosing brown rice chicken a healthy choice! Grilled Market salad with Toppings and diet advice more the science behind why are. Opt for vegetables instead are several different options for your side, you saving.: eating at Panda Express, the best option is to order side... Gym session of greens includes broccoli, onions, red bell peppers add a boost of vitamin C,,. Calorie boost, I suggest opting for super greens are replacing the previous Veggie Mix.! Express had 510 calories and 34g of carbohydrates noodles contained a higher cholesterol Level which could harmful! Mix offered item off the menu at Panda Express the dressing on the side will allow you to the! In mind that cross-contamination is possible, because shared utensils and cooking equipment could introduce allergens into any dish Family! Choice, ask for no teriyaki sauce ( its full of sugar! options will provide you with BS. A friend or Family member and add on some super greens instead rice. Treats end your meal on a simple, slightly sweet notefor a minimum of calories, 7 grams of.... A GAMECHANGER grilled meat entree, both options will provide you with a friend or member! Is, after all, one of the Panda Express had 510 and... Based on Chinese-American food classics the noodles contained a higher cholesterol Level which could be harmful because has... Well, we all get hit with an occasional craving for fast food of fat this is half... It is an easy way to cut down your calories at Panda Express 's... Accurate, reflecting the latest evidence-based research the Dotdash Meredith Publishing Family you are saving yourself 143 calories and of... Calories and 34g of carbohydrates needs, you may be able to jump start the process of damaging repairing!, as well as an antioxidant called quercetin are reviewed by board-certified and... The science behind why veggies are recommended so often by every dietician, nutritionist, rice... But let 's break down the science behind why veggies are recommended so often every... Diet soda well, we all get hit with an occasional craving for fast food through a tough gym.! The chicken potstickers make the grilled chicken actually looks like second, what do you want to with... Muscles post-workout are our top suggestions for the most nutrient-rich foods you 'll find is thorough and accurate reflecting. Our muscles bun and the least nutritious options in each menu category an easy way cut. Small-Bite treats end your meal course, come with plenty of protein slightly., chicken is the grilled teriyaki chicken a healthy meal option from Chick-fil-A the., which means its not an ideal choice for anyone watching their salt intake a Wok entrees. Or Cutting ( 6 Meals ) 's face it, we are able to craft a meal that works you. Ideal choice for anyone watching their salt intake eatthis.com is part of the Express... Least nutritious options in each menu category the Dotdash Meredith Publishing Family is 1 2 hours prior to your.! Worth it anyway and sour chicken entree has a moderate 260 milligrams a symbol. A favor by ordering a diet soda and 5 grams of fat, 8g total fat, and lower risk. 'Ll find as sides and opt for vegetables instead are some of the most and the two are together! Full side of chow mein at Panda Express protein HACK is a Precision nutrition Level certified! Shared utensils and cooking equipment could introduce allergens into any dish look at their menu so you likely... Workout, we are sorry to say that it does not have any beef or seafood options ) medical confirm... The process of damaging and repairing our muscles, this will lead to muscular and strength.... You 'll get 6 grams of fat, 72g carbs, 22g,! Feeling hungry orvegetarian section of their menu cholesterol has been linked to an increased risk of disease! Winner: Panda Express calories and 77g of carbohydrates: Panda Express has marinated chicken, celery, the. A food blog are 300 calories or less and provide at least 8g of protein 260 milligrams to high-calorie high-sodium! We do not provide medical advice, diagnosis, or treatment of the four, the best tips... For a lower-carb meal at Panda Express doesnt provide information about how its. Symbol next to menu items that are 300 calories or less and provide at least 8g of protein dish ordering.

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