Panda Express Calorie Calculator

How Many Calories Are in a Panda Express Plate?

A Panda Express Plate (1 side + 2 entrees) ranges from 430 to 1,490 calories depending on your choices. The most popular combination — Fried Rice + Orange Chicken + Beijing Beef — is 1,490 calories with 49g protein, 183g carbs, and 2,630 mg sodium. If you swap to White Steamed Rice and choose lighter proteins like String Bean Chicken or Mushroom Chicken, you can bring the total down to 700–800 calories.

The side (rice or noodles) contributes 90–520 calories, and each entree adds 150–490 calories. So your plate can be as low as 430 calories (Super Greens + String Bean Chicken + Broccoli Beef) or reach 1,490 calories (Fried Rice + Orange Chicken + Beijing Beef). The key is choosing lighter sides (Super Greens or White Rice) and mixing in at least one Wok Smart entree.

How Many Calories in Orange Chicken?

Panda Express Orange Chicken is 490 calories per serving with 25g protein, 51g carbs, 23g fat, and 820 mg sodium. It is the most popular entree at Panda Express, but it is also one of the higher-calorie options. The chicken is battered, fried, and coated in a sweet orange sauce.

For comparison, String Bean Chicken Breast is 190 calories with 14g protein — that is 300 calories less than Orange Chicken. If you love Orange Chicken, consider pairing it with a lighter second entree (like String Bean Chicken or Mushroom Chicken) instead of another fried option like Beijing Beef or Kung Pao Chicken. This way, you can enjoy the flavor without overloading on calories.

How Many Calories in Chow Mein vs Fried Rice vs White Rice?

Panda Express sides vary significantly in calories. Chow Mein is 510 calories, Fried Rice is 520 calories, and White Steamed Rice is 380 calories. The lowest-calorie side is Super Greens at 90 calories — a mix of broccoli, kale, and cabbage.

Choosing Super Greens over Fried Rice saves 430 calories — almost an entire second entree. If you want carbs but want to save calories, White Steamed Rice is 140 calories less than Fried Rice and has zero sodium and fat.

What Is the Lowest-Calorie Meal at Panda Express?

The lowest-calorie meal at Panda Express is a Bowl with Super Greens + Broccoli Beef (240 calories, 15g protein). If you want a Plate (2 entrees), go with Super Greens + String Bean Chicken + Broccoli Beef (430 calories, 29g protein). These are both Wok Smart entrees, meaning they are 300 calories or less and have at least 8 grams of protein per serving.

If you absolutely need rice or noodles, choose White Steamed Rice + String Bean Chicken (570 calories, 21g protein). This is still reasonable for a fast-food meal and provides complex carbs to keep you full. If you prefer a Bowl with just Super Greens + String Bean Chicken, that's only 280 calories with 20g protein. Avoid Chow Mein, Fried Rice, and high-calorie entrees like Beijing Beef and SweetFire Chicken if you are trying to keep calories low.

What Is the Highest-Protein Order?

For maximum protein, order a Bigger Plate (1 side + 3 entrees) with White Steamed Rice + Grilled Teriyaki Chicken + Broccoli Beef + Black Pepper Chicken. This gives you 67 grams of protein (7+36+9+15) for 1,110 calories (380+300+150+280). If you swap the rice for Super Greens, you drop to 820 calories while keeping 66g of protein.

The highest-protein individual entrees are Grilled Teriyaki Chicken (36g protein, 300 cal), Kung Pao Chicken (16g, 290 cal), and Black Pepper Chicken (15g, 280 cal). String Bean Chicken Breast has 14g protein and 190 calories, making it a good pairing with a higher-protein entree.

What Are Wok Smart Entrees?

Wok Smart is Panda Express's official label for entrees that meet two criteria: 300 calories or less and at least 8g of protein. These entrees are designed for health-conscious customers and are marked with a green "Wok Smart" logo on the menu board and website. As of November 2026, the Wok Smart entrees are:

Ordering two or three Wok Smart entrees with Super Greens creates a high-protein, low-calorie meal perfect for weight loss or muscle building. For example, Super Greens + Mushroom Chicken + String Bean Chicken = 500 calories, 32g protein.

Is Panda Express Healthy or Good for Weight Loss?

Panda Express can be healthy if you make smart choices, but most popular orders are high in sodium and calories. The biggest issue is sodium — most meals exceed 2,000 mg, which is 87% of the FDA's 2,300 mg daily limit in a single meal. Even a "light" order with Super Greens and two Wok Smart entrees has 1,580–2,640 mg of sodium.

For weight loss, Panda Express works if you stick to Super Greens + Wok Smart entrees. A Bowl with Super Greens + String Bean Chicken is only 280 calories with 20g protein — lower than most fast-food burgers. The problem is that it is easy to accidentally order 1,200–1,500 calories if you choose Fried Rice and two fried entrees.

The keys to a healthy Panda Express meal: (1) Choose Super Greens or White Steamed Rice over Chow Mein or Fried Rice. (2) Pick at least one or two Wok Smart entrees. (3) Avoid fried entrees like Orange Chicken, Beijing Beef, and SweetFire Chicken unless you are bulking. (4) Skip appetizers like Cream Cheese Rangoon and Chicken Egg Rolls, which add 190–200 calories each.

How Much Sodium Is in Panda Express?

Sodium is the biggest nutritional concern at Panda Express. A typical Plate with Fried Rice, Orange Chicken, and Beijing Beef contains 2,630 mg of sodium — over 100% of the FDA's 2,300 mg daily limit. Even lighter options have high sodium — Super Greens alone is 530 mg, and most entrees range from 520 to 1,140 mg.

The only low-sodium side is White Steamed Rice (0 mg), and the lowest-sodium entrees are Honey Walnut Shrimp (440 mg) and SweetFire Chicken (520 mg). If you have high blood pressure or are watching sodium, choose White Rice and the lowest-sodium entrees available, and avoid adding soy sauce or other condiments.

How Many Calories in a Half-and-Half Side?

Panda Express allows you to mix two sides for your base, typically called a "half-and-half." The calories are simply the sum of half portions of each side. For example, half Fried Rice + half Chow Mein = 515 calories (260 + 255). If you mix half White Rice + half Super Greens = 235 calories (190 + 45), which is a good balance of carbs and vegetables.

The most popular half-and-half is Fried Rice + Chow Mein, but this gives you 515 calories before you even add an entree. For weight loss, a better combo is half White Rice + half Super Greens (235 cal) or even half Super Greens + half Chow Mein (300 cal) if you want noodles. The calculator above does not support half portions, so you'll need to do the math yourself or order online where you can see the exact totals.

Do Sauces and Egg Rolls Add Many Calories?

Yes. A Chicken Egg Roll is 200 calories, and Cream Cheese Rangoon (3 pieces) is 190 calories. If you add both as appetizers to a Plate, that is an extra 390 calories on top of your meal. Sauces vary — Sweet and Sour Sauce is 70 calories per packet, Soy Sauce is 5 calories, and Chili Sauce is 10 calories.

Most people do not account for appetizers and sauces when estimating their meal, but they add up fast. A Plate with Fried Rice, Orange Chicken, Beijing Beef, 1 Egg Roll, 3 Rangoons, and Sweet and Sour Sauce totals 1,880 calories (520+490+480+200+190=1,880, plus 70 for sauce = 1,950) — nearly a full day's worth of calories for someone on a 2,000-calorie diet.

How Many Calories in a Bigger Plate or A La Carte?

Panda Express offers three meal sizes: Bowl (1 side + 1 entree), Plate (1 side + 2 entrees), and Bigger Plate (1 side + 3 entrees). The Bigger Plate is the largest option and can easily reach 1,500+ calories. Here's how the meal sizes compare:

• Bowl: 1 side + 1 entree = 240–1,010 calories (depends on choices)
• Plate: 1 side + 2 entrees = 430–1,490 calories
• Bigger Plate: 1 side + 3 entrees = 650–1,870 calories
• A La Carte (side only): 90–520 calories
• A La Carte (entree only): 150–490 calories

A Bigger Plate with Fried Rice + Orange Chicken + Beijing Beef + Kung Pao Chicken totals 1,780 calories (520+490+480+290) — nearly 90% of a 2,000-calorie daily budget. If you're ordering for two meals or sharing, a Bigger Plate can make sense. Otherwise, stick to a Bowl or Plate.

Ordering A La Carte gives you more flexibility but costs more per item. An A La Carte entree is a full serving (same as what goes on a Plate), so you could buy 2 entrees A La Carte and skip the side entirely if you're watching carbs. However, most people find better value in the Plate format.

What Are the Best Vegetarian Options at Panda Express?

Panda Express has limited but solid vegetarian options. If you're vegetarian or just want a meatless meal, here are your choices:

Vegetarian Item	Calories	Protein (g)
Super Greens (broccoli, kale, cabbage)	90	6
White Steamed Rice	380	7
Fried Rice (contains egg)	520	11
Chow Mein (noodles, cabbage, celery)	510	11
Veggie Spring Roll (2 pc) (appetizer)	160	4

Most Panda Express locations do not have a dedicated vegetarian entree on the standard menu. Eggplant Tofu is available at some stores but not nationwide. If your location doesn't have it, your best bet is a Bowl with Super Greens + Chow Mein (600 calories, 17g protein) or White Rice + Super Greens (470 calories, 13g protein). These are not high-protein meals, so if you need more protein, consider ordering a Vegetable Spring Roll (4g) or bringing your own protein source.

Note: Most Panda sauces and cooking oils contain animal products or are prepared on shared equipment, so strict vegans should ask about preparation methods. Super Greens is steamed and typically vegan, but Chow Mein and Fried Rice may contain eggs or be cooked in animal fat depending on location.

What Is a Low-Carb or Keto Order at Panda Express?

Panda Express is not keto-friendly by default — most entrees are breaded, sauced, and served with rice or noodles. However, you can build a lower-carb order by choosing the right items. Here's how:

• Skip the rice and noodles: Order a side of Super Greens (10g carbs) instead of Fried Rice (85g carbs) or White Rice (86g carbs)
• Choose grilled or steamed entrees: String Bean Chicken Breast (15g carbs), Mushroom Chicken (11g carbs), Broccoli Beef (13g carbs)
• Avoid breaded and sweet entrees: Orange Chicken (51g carbs), Beijing Beef (47g carbs), SweetFire Chicken (47g carbs)
• Order A La Carte: Get 2 entrees without a side if they let you, or just eat the entrees and leave the rice

A Bowl with Super Greens + String Bean Chicken Breast has 25g carbs and 280 calories (10+15) — manageable for low-carb dieters aiming for 50–100g carbs per day. For true keto (under 20g), you'd need to eat only the entree and skip the side, but most locations require you to order a combo.

The lowest-carb meal at Panda is Super Greens + Mushroom Chicken (21g carbs, 310 calories). Add extra Super Greens as your "side" if they allow it, or just double up on the lowest-carb entrees. Panda Express is easier for low-carb than keto — expect 15–30g carbs per meal if you avoid rice and noodles.

How Many Calories in a Panda Cub Meal (Kids Meal)?

The Panda Cub Meal is Panda Express's kids' menu option, designed for children under 12. It includes 1 junior side + 1 junior entree + a drink and a fortune cookie. The junior portions are smaller than the regular adult servings shown in this calculator. For example, the official Cub/junior Orange Chicken is 380 calories (not ~245), while the regular portion is 490 calories.

Note: This calculator displays nutrition information for regular (adult) portions only, as served in Bowl, Plate, and Bigger Plate combos. Junior/Cub portion sizes and calorie counts differ and are not included in this calculator. For official Cub Meal nutrition information, refer to pandaexpress.com or ask at your local restaurant.

A typical Cub Meal ranges from 400–600 calories for the food (before drink and cookie), which may not be filling enough for most adults. If you're ordering for two meals or a light snack, the Cub Meal portions are smaller and lower in calories than the regular Bowl option.

Some adults order two Cub Meals to get more variety at a lower calorie count, but this costs more than ordering a single Bowl. The Cub Meal is best for kids or as a light snack for adults who aren't very hungry.

How Does Panda Express Compare to Other Fast-Casual Restaurants?

Panda Express sits in the middle of the calorie spectrum for fast-casual dining. Here's how a typical Panda meal compares to other popular chains:

Restaurant	Typical Meal	Calories
Panda Express	Plate (White Rice + Orange Chicken + Beijing Beef)	1,350
Chipotle	Burrito (rice, beans, chicken, cheese, guac)	1,200
Subway	Footlong Turkey & Cheese	640
Chick-fil-A	Deluxe Sandwich + Medium Fries + Drink	1,060
Five Guys	Cheeseburger + Regular Fries	1,470
Panera Bread	You Pick Two (soup + half sandwich)	700

Panda Express meals are higher in calories than Subway or Panera but comparable to Chipotle and lower than Five Guys. The main calorie drivers at Panda are the fried sides (Fried Rice, Chow Mein) and breaded entrees (Orange Chicken, Beijing Beef). If you choose White Rice + grilled entrees, Panda can be similar to Chipotle or Chick-fil-A in calories.

Panda Express is higher in sodium than most fast-casual chains due to soy-based sauces. A single Plate can have 2,500+ mg sodium (more than the daily limit). If you're comparing for health, Subway and Panera tend to offer more low-sodium and lighter options, while Panda, Chipotle, and Chick-fil-A are in the mid-range. For calorie control, Panda is manageable if you order strategically — stick to a Bowl with Super Greens and a Wok Smart entree, and you'll stay under 500 calories.

Is This Calculator Accurate? Is It Official?

This calculator uses official Panda Express U.S. nutrition data from the live pandaexpress.com menu, with regular (adult) portion calories verified on November 10, 2026. The calorie values shown reflect the standard entrée and side servings served in Bowl, Plate, and Bigger Plate combos — NOT junior/Cub portions. The calculator sums the values for the items you select based on official published data.

However, this is not an official Panda Express calculator and is not affiliated with Panda Restaurant Group. Real-world accuracy depends on portion sizes, which can vary by location and who is serving you. Panda Express employees hand-scoop entrees, so portions may be 10–20% larger or smaller than the standard serving. The calculator provides reliable planning estimates, but your actual meal may differ slightly. Always consider a ±15% margin of error typical of restaurant nutrition data.

Panda Express Calorie Chart (All Entrees)

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