Panda Express is not the most allergy-friendly place to pick up a quick meal. 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. Sauces tend to be high in sugar and calories. 2 Sticky Vegan Orange Chicken. The picture below depicts what the grilled chicken actually looks like. If selected a grilled meat entree, both options will provide you with a sufficient amount of protein. Sugary Drinks. Let's have a closer look at their menu so you can make the smartest meal choices. 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. The result is great taste and more micronutrients. Heres how they compare. 1,100 Calorie Domino's Bulking Meal Plan. Several menu items come with a Wok Smart designation, indicating they have at least 8 grams of protein and 300 calories or less. The chain followed the journey of many fast food companies in America, offering convenient meals that often come loaded with the usual trappings of sodium, trans fats, and calories. Ensure you avoid the fried rice as this has extra fat that impedes this process. There are more chicken-based dishes than any other protein on the menu. Nutrition Info (per serving): Calories 80; Fat 0.5 g. 7 Healthiest Foods at Japanese Restaurants, The Lowest Calorie Desserts at Dairy Queen (DQ), Link to Panda Express nutritional info for the entire menu. Basically burritos without all the fun fillings, chicken burrito is 340 calories, 8F, 49C, 19P. Although many of Panda Express dishes are high in sodium and sugar, you can still find nutritious choices on their menu. } Cook for about 1 minute, until the garlic is fragrant. The Winner: Panda Express Chick-fil-A is the winner for the best quality produce. The grilled chicken is an excellent lean source of protein. This meal has 1,563 calories with 136g of protein, 122g of carbohydrates and 59g of fat. If you are losing weight, a plate with grilled entrees and super greens will provide a high protein and moderate to high-fat meal. The key is to focus on what and how much you eat, regardless of where. Avoid fried rice, chow mein noodles and meat that is fried. The majority of seafood choices are made with shrimp, but a steamed ginger fish is another alternative. That protein is largely thanks to the shrimp, which is one of the most protein-dense animals out there that we regularly consume. So here is what I get: Fried Rice: 570 cals. 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. This meal has 682 calories, 52g protein (30%), 69g carbohydrates (40%) and 22g fat (29%). In order to build muscle, we need to consume protein throughout our day so our body has enough. The beef and broccoli come tossed in a ginger soy sauce, adding a nice zesty flavor without packing on too many additional calories, as condiments can sometimes do. Per the chain's website, it has been gradually reducing sodium and sugar content, its foods have no added MSG, and none of its menu items contains unhealthy trans fats, which contribute to heart disease. The nutrients in fresh produce are at their peak when it is first picked. They are the highest in sodium and lowest in protein, with 190 calories, 8g fat, 1.5g saturated fat, 27g carbohydrate, 3g protein, and 520mg sodium. Panda Express is a fast casual Asian restaurant. All the chicken meals do contain fewer than 400 calories, but some of them rank higher on the fat content so are something you'll want to avoid. The vegetables provide fiber and micronutrients. Directions. day. 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. Now you can see why it has 13 grams of total fat and 4 grams of saturated fat! You can order the super greens at Panda Express as either an entre, side dish, or kids meal. 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. At Panda Express, the best option is to order a side of steamed rice. 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. A serving of the delicious Broccoli Beef entre will only set you back 150 calories and, as the name suggests, it's loaded with nutrient-dense broccoli. In order to prioritize the repair of our muscles, we want those carbs and protein to be digested and absorbed as soon as possible. This one gets the green light from our nutritionists. Panda Express is the winner for having more items that are lower in saturated fat than Chick-fil-A. This meal is high in protein from the chicken and is also a great source of micronutrients and fiber from the vegetables in the salad. The entire meal is only 355 calories, 20.5g fat, 22g carbs, 22g protein, 4g fiber and 920mg of sodium. The majority of their menu items are higher in calories, fats, and sodium than Panda Express. The average entree at Panda Express has 705mg of sodium, whereas the average entree at Chick-fil-A has 1150mg (more than 50% greater). Panda Express has plenty of entrees for pescatariansor anyone who enjoys Chinese-inspired seafood. Saturated fat and cholesterol are kept to a minimum at 2.5 grams and 50 milligrams, respectively. While many quick dining meals are loaded with calories, saturated fat, and sodium, not all of them are "diet disasters." Broccoli Beef. It also provides just 1g of fiber and a significant amount of sugar (24g). Content is reviewed before publication and upon substantial updates. One side of Chow Mein at Panda Express had 510 calories and 20 grams of fat! She works with athletes and active individuals looking to improve performance and develop healthy nutritional habits and behaviors. Being informed going in will be your best bet to come out with your diet intact. Add a side of broccoli to add some more vegetables and calories to your meal! The chicken at Panda Express may have more calories than you think. Eggplant Tofu from Panda Express Facebook Seafood normally proves to be a good source of protein and in terms of meal selection you will do quite well with all three shrimp options on the menu. Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. When eating less calories, this is very helpful to feeling good so its important to include in all meals. Which is Healthier: Chick-fil-A or McDonalds? It is, after all, one of the most popular options at Panda Express. This dish includes a healthful medley of broccoli, kale, and cabbage. Most of the dishes take almost the recommended daily sodium intake. Pineapple Chicken Breast 220 cal, 1.5g sat fat, 8g total fat, 640mg . Please give it 5 stars (see below!) if you connect with me on social media. The Super Greens is a great option to add to any meal from Panda Express to add micronutrients and fiber for minimal added calories (only 45 calories in the side dish size). Healthy Eating Tip: Look for grilled chicken on quick service restaurant menus vs. marinated chicken. (Yes, Heres How), Does Creatine Help You Lose Weight? Craving Chinese food? xhr.send(payload); Potstickers from Panda Express are pan-seared, not deep fried, so you would be cutting down on the calories and fat. However, Chick-fil-A still ranks highly in terms of being healthy as they have many high protein options and more variety in terms of salads and side dishes. Grilled teriyaki and asian chicken are the leanest protein sources at Panda Express making them the best option to eat before a workout. Now, we know what you are probably thinking by now: Where is the Orange Chicken? Regardless, if you are craving Panda Express, you should know that there are many options to enjoy that are healthier than some of the other fast food establishments out there. The Egg White Grill and the Fruit Cup (medium size) together have 345 calories, 8g fat, 45g carbs, 27g protein, 3g fiber, and 980mg sodium. The meal is 390 calories, 7g fat, 67g carbs, 14g protein, 2g fiber, and only 520mg of sodium. | Fast Food Bodybuilding On A Budget! To replenish these stores, a high carb meal after your training is necessary, preferably within 1 to 1.5 hours post-workout. Katherine Brooking MS, RD is registered dietitian, nutrition writer/influencer and media spokesperson. If we compare the beef meals, the Panda Express one will still be $3.50, however, the McDouble is on the McDonald's dollar menu, which means it is only $1.00. Teriyaki sauce is a popular crowd-pleasing condiment, and customers love the fact that the chicken is hand-sliced to order - so you know it is ultra-fresh. Compared to the other beef items on the menu, it is lower in calories and higher in fiber than most. Hi! Sesame, another common allergen, is also present in many of their menu items. The sodium content of this meal can be reduced by 230mg by removing the cheese from the Egg White Grill. Then you'll fry them until they reach a golden brown color. Skipping the toppings for the salad saves 80 calories, 6.5g fat, 6g carbs, 1g protein and 70mg of sodium. 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. Get the best food tips and diet advice When it comes to making smart meal decisions, there is plenty of variety at Panda Express if you make your selections wisely. The sweet and sour chicken entree has a moderate 260 milligrams. Can you eat healthy at panda express? For a lower-sodium, higher-protein meal, check out the black pepper Angus steak. varcas 8 yr. ago. That said, if maximizing protein intake is your goal, then the chicken soup is a better choice. However, the shrimp itself is high in protein as well as vitamins, minerals, and antioxidants, making it a healthy option to include in your diet if you are a big seafood fan. It might cost you slightly more to add this premium entre to your bowl or plate, but Panda Express' Black Pepper Angus Steak really packs in the flavor. For only 190 calories, the String Bean Chicken Breast Packs 14 grams of protein and 4 grams of dietary fiber to keep you full. Opting for white rice also means losing out on a lot of the naturally occurring nutrients that you find in brown rice. This meal has 890 calories, 67g protein (30%), 79g carbohydrates (36%) and 34g fat (34%). Sides are a major part of the dining experience at Panda Express, and there is no shortage of options to choose from. We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. One side of Super Greens has just 90 calories, 5 grams of fiber, and 6 grams of protein making it a very healthy option! Matthew F. Moraga, CA. 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. 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. This will boost the carbs in your meal giving you the energy you need to get through a tough gym session. The meal at Panda Express that has the most calories is a bigger plate with orange chicken for all three entrees and chow mein as the side. 6254a4d1642c605c54bf1cab17d50f1e. You will be happy to know that the fan-favorite Broccoli Beef is one of the healthier menu options at Panda Express. If we dont have adequate protein in our system, the process of muscle breakdown will continue. I have been working at panda for over three years and started a diet about 2 months ago. The healthier option for most individuals is the Panda Express Super Greens side dish because its lower in calories, carbs, and fat, and higher in protein than the Chick-fil-A side salad. However, high sodium, sugar, and saturated fat content make healthy choices a bit tricky in this category. Groundedtoearth 8 yr. ago. 18g fat 85g carbs 16g protein mandarin chicken 310 cals 16g fat 8g carbs 34g protein How to order healthy options at Panda Express to eat healthy and lose weight while eating Panda Express. 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