31gprotein500calOption 1
- 1 ×Plate with Super Greens, Broccoli Beef, Mushroom Chicken31g · 500
Panda Express Nutrition Facts & Menu
Real Panda Express meal ideas that hit your macros, the chain's nutrition highlights, and everything you need to order with your calorie and protein targets in mind.
Macro-friendly Panda Express meal ideas
Every order below is built from real Panda Express menu items to land near a common calorie and protein target. Want combos for your own numbers? The Simple Macros app generates them instantly.
Lower-calorie, high-protein
Lean Panda Express orders that stay light on calories without skimping on protein.
38gprotein500calOption 2
- 1 ×Bigger Plate with Super Greens, Super Greens Entree, Super Greens Entree, Wok-Fired Shrimp38g · 500
Balanced meals
Everyday Panda Express orders around a moderate calorie and protein target.
50gprotein700calOption 1
- 1 ×Bigger Plate with Super Greens, Black Pepper Sirloin Steak, Broccoli Beef, Chili Crisp Shrimp50g · 700
51gprotein700calOption 2
- 1 ×Bigger Plate with Super Greens, Potato Chicken, Wok-Fired Shrimp, Wok-Fired Shrimp51g · 700
Bigger, high-protein meals
Heartier Panda Express orders for a big appetite or a training day.
60gprotein1000calOption 1
- 1 ×Bigger Plate with Half Chow Fun & Half Super Greens, Black Pepper Sirloin Steak, Kung Pao Chicken, Steamed Ginger Fish60g · 1000
61gprotein1000calOption 2
- 1 ×Bigger Plate with Chow Fun, Grilled Teriyaki Chicken, Mushroom Chicken, Super Greens Entree61g · 1000
Panda Express nutrition highlights
A quick look at where the protein and the lighter options are on the Panda Express menu. See calories and protein for all 75 items in the app.
Highest-protein picks
- Teriyaki Chicken41g protein · 340 cal
- Grilled Teriyaki Chicken33g protein · 280 cal
- Orange Chicken26g protein · 510 cal
- Black Pepper Sirloin Steak19g protein · 210 cal
- Kung Pao Chicken17g protein · 320 cal
- Wok-Fired Shrimp17g protein · 190 cal
Lightest options
- Super Greens Entree90 cal · 6g protein
- Broccoli Beef150 cal · 9g protein
- Potato Chicken190 cal · 8g protein
- Wok-Fired Shrimp190 cal · 17g protein
- Steamed Ginger Fish200 cal · 15g protein
- Black Pepper Sirloin Steak210 cal · 19g protein
Ordering Panda Express with macros in mind
Panda Express is more macro-friendly than its reputation suggests, especially once you understand the difference between its grilled and fried entrees. The menu is built around Chinese-American dishes, but a handful of items stand out for protein-per-calorie efficiency.
Teriyaki Chicken is the anchor. At 340 calories and 41g protein, it's one of the most protein-dense items at any fast casual chain. The Grilled Teriyaki Chicken version drops to 275 calories and 33g protein, saving 65 calories with a slight protein reduction. Both are served as individual entrees in Panda's bowl or plate system.
The best full-meal build: Grilled Teriyaki Chicken (275 cal, 33g protein) with Super Greens (130 cal, 9g protein). Total: 405 calories and 42g protein. Super Greens is a mix of broccoli, kale, and cabbage that adds volume and a small protein boost. This is one of the most efficient macro meals at any fast food chain.
For a two-entree combo (Panda's Plate format), Teriyaki Chicken plus Black Pepper Sirloin Steak (180 cal, 19g protein) gives you 520 calories and 60g protein before a side. Pair with Super Greens and you're at 650 calories with 69g protein, which is genuinely impressive.
What to avoid: Orange Chicken (510 cal, 16g protein) and Hot Orange Chicken (550 cal, 17g protein) are Panda's most popular items but have the worst protein-to-calorie ratio of the entrees. They're 510 to 550 calories for only 16 to 17g protein. Chow Mein (510 cal) and Fried Rice (530 cal) sides are similarly calorie-heavy with minimal protein.
The Hot and Sour Soup (120 cal, 7g protein for a cup) is a light starter that adds some protein without much calorie cost. Worth ordering if you want something to fill out a smaller meal.
Frequently asked questions
Build your own Panda Express order in the app
Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Panda Express meals that fit them and lets you log them in seconds, at home or on the go.