Low Calorie Panda Express Guide: Complete Menu Under 500 Calories
Find the healthiest low-calorie food options at Panda Express restaurant with exact nutrition data, calorie counts, and macronutrients for every menu item
Finding low calorie Panda Express options doesn’t mean sacrificing flavor or satisfaction. With strategic menu choices at this popular Chinese-American restaurant chain, you can enjoy authentic dishes while maintaining your calorie goals and supporting weight management objectives.
A typical Panda Express meal ranges from 800-1200 calories when ordering standard combinations with fried rice, chow mein, and popular entrees like Orange Chicken. However, smart substitutions and menu knowledge allow you to create delicious meals between 300-500 calories that keep you full and energized throughout your day.
This comprehensive nutrition guide reveals every low calorie Panda Express menu item organized by calorie ranges, complete with exact nutrition data, meal combinations, and strategic ordering tips. You’ll discover which dishes provide maximum nutrition with minimum calories, plus customization techniques to further reduce calorie counts without compromising taste or portion sizes.
Why Choosing Low Calorie Options at Panda Express Matters
Understanding calorie content at Panda Express restaurant empowers you to make informed nutritional decisions that align with your health and fitness goals. The difference between high-calorie and low-calorie food choices can be dramatic, often exceeding 600 calories for similar-looking meal combinations.
Consider this calorie comparison: A bowl with Fried Rice (620 calories), Orange Chicken (510 calories), and Beijing Beef (480 calories) totals 1,610 calories in a single meal—nearly a full day’s caloric intake for many people. That same meal combination rebuilt with Super Greens (90 calories), String Bean Chicken Breast (210 calories), and Broccoli Beef (150 calories) contains only 450 calories while providing more vegetables, dietary fiber, and essential nutrients.
Small strategic swaps create massive calorie savings at this fast-casual dining chain. Replacing fried rice with Super Greens base saves 530 calories instantly. Choosing grilled protein preparations over breaded and fried options typically saves 200-300 calories per entree selection. These simple substitutions add up quickly, allowing you to enjoy Panda Express regularly while maintaining caloric control for weight management, muscle definition, or general health improvement.
The healthiest Panda Express meals prioritize vegetable-forward menu items, lean protein sources, and mindful sauce portions. When you understand which dishes provide substantial nutrition with minimal caloric density, you can create satisfying restaurant meals that support your wellness objectives without feeling deprived, restricted, or hungry.
Items Under 200 Calories
🟢 Under 200 CaloriesThese extremely low-calorie options serve as perfect bases for building satisfying meals or as lighter entree choices when paired strategically. Items in this range provide essential nutrients, protein, and fiber while keeping total calorie counts impressively low.
Super Greens
90 calThe lowest calorie menu item at Panda Express restaurant combines fresh broccoli, nutrient-rich kale, and crunchy cabbage for a nutrient-dense vegetable side with minimal calories. This signature dish provides vitamin C, dietary fiber, and powerful antioxidants, making it the ultimate base choice for any low-calorie Chinese food meal.
Hot & Sour Soup (Cup)
120 calWarming soup with tofu, bamboo shoots, and mushrooms in tangy broth. Provides surprising protein while keeping calories low. Perfect starter or side that adds variety without significant calorie impact.
Broccoli Beef
150 calTender beef slices with fresh broccoli in savory sauce. One of the lowest calorie Panda Express entrees while providing complete protein and vegetables. Classic flavor profile without excessive calories.
Hot & Sour Soup (Bowl)
170 calLarger soup portion providing substantial volume and protein for under 200 calories. The tofu and vegetables create filling meal component that satisfies hunger while supporting calorie goals.
Wok-Fired Shrimp
190 calSucculent shrimp with snap peas and vegetables. Highest protein option under 200 calories making it excellent for muscle maintenance during weight loss. Light preparation keeps fat minimal.
Potato Chicken
190 calUnique option featuring chicken with potatoes in savory sauce. The potatoes provide satisfying starch while keeping calories reasonable. Allergen-free option safe for those with common sensitivities.
Pro Tip: Combine any item under 200 calories with Super Greens as your base for complete meals under 300 total calories. This strategy provides maximum food volume with minimum calorie impact, supporting satiety and nutrition.
Items Under 300 Calories
🟡 200-300 CaloriesThe 200-300 calorie range offers the sweet spot for low calorie Panda Express entrees, providing substantial protein, satisfying flavors, and reasonable portions. These items work perfectly as main entrees paired with Super Greens for complete meals under 400 calories.
Black Pepper Sirloin Steak
210 calPremium sirloin steak with bell peppers and onions in bold black pepper sauce. Highest protein-to-calorie ratio among beef options making it ideal for muscle maintenance during calorie restriction. Rich flavor satisfies without excessive calories.
String Bean Chicken Breast
210 calWhite meat chicken with crisp string beans in ginger soy sauce. The string beans add fiber and nutrients while chicken breast provides lean protein. One of the most balanced healthiest Panda Express options available.
Mushroom Chicken
220 calTender chicken with mushrooms and zucchini in savory sauce. Mushrooms provide umami flavor and satisfying texture while keeping carbs minimal. Excellent choice for lower-carb approaches to weight management.
Black Pepper Chicken
280 calBold black pepper flavor with chicken, celery, and onions. Despite slightly higher fat content, provides satisfying richness under 300 calories. The vegetables add crunch and nutrition balancing the savory sauce.
All items in this calorie range pair perfectly with Super Greens (90 calories) to create complete, balanced meals between 300-390 calories. This combination provides protein, vegetables, fiber, and satisfaction while supporting weight management goals effectively.
Items Under 500 Calories (300-500 Range)
🟠 300-500 CaloriesWhile higher in calories than the previous categories, items in the 300-500 calorie range still fit comfortably within low calorie Panda Express meal planning. These options work best as standalone entrees with Super Greens, creating complete meals under 600 calories.
Kung Pao Chicken
320 calClassic Sichuan dish with chicken, peanuts, vegetables, and chili peppers. The peanuts increase fat and calories but provide healthy unsaturated fats and satisfying crunch. Spicy heat may boost metabolism slightly supporting weight management.
Honey Sesame Chicken Breast
340 calCrispy chicken breast with honey glaze and sesame seeds. While breaded and fried, portion control keeps calories reasonable. Sweet flavor satisfies cravings while maintaining calorie consciousness better than Orange Chicken (510 cal).
Eggplant Tofu
340 calBest vegetarian entree option featuring Chinese eggplant and tofu in spicy garlic sauce. Plant-based protein from tofu supports vegetarian diets while eggplant provides fiber and nutrients. Rich sauce creates indulgent taste despite reasonable calories.
Grilled Teriyaki Chicken
275 calHighest protein option at Panda Express with exceptional 33g protein for only 275 calories. Grilled preparation keeps fat minimal while teriyaki glaze provides sweet-savory flavor. Ideal for high-protein diet approaches and athletic nutrition needs.
SweetFire Chicken Breast
360 calCrispy chicken with pineapple, bell peppers, and sweet-spicy sauce. Pineapple adds natural sweetness and vitamin C while providing tropical flavor profile. Better alternative to Orange Chicken for those wanting sweet flavors with 150 fewer calories.
Golden Treasure Shrimp
360 calCrispy shrimp tossed in sweet mayo-based sauce. While higher in calories and fat, provides seafood variety and satisfies cravings for creamy textures. Occasional indulgence that fits within calorie-conscious meal planning when paired thoughtfully.
Items to Avoid for Low Calorie: Orange Chicken (510 cal), Beijing Beef (480 cal), Honey Walnut Shrimp (430 cal), Fried Rice (620 cal), and Chow Mein (600 cal) should be avoided or saved for occasional treats when prioritizing low-calorie eating.
Low Calorie Meal Combinations Under 500 Calories
Building complete low calorie Panda Express meals requires strategic pairing of bases and entrees. These pre-designed combinations demonstrate how to create satisfying, nutritious meals that support weight management while delivering authentic Panda Express flavors.
🥇 The Protein Power Bowl
Best for: High protein needs, post-workout nutrition, muscle maintenance
- Super Greens (Base) 90 cal
- String Bean Chicken Breast 210 cal
This combination provides substantial protein from chicken breast while Super Greens deliver fiber, vitamins, and satisfying volume. Perfect for maintaining muscle during calorie restriction or supporting athletic recovery with minimal calories.
🥈 The Balanced Plate
Best for: Moderate carb needs, sustained energy, balanced nutrition
- White Rice (Half Portion) 260 cal
- Broccoli Beef 150 cal
Includes rice for those who enjoy traditional Chinese-American meals while keeping total calories under 450. The half portion strategy allows carb inclusion without excessive calories, creating balance between satisfaction and calorie control.
🥉 The Shrimp Delight
Best for: Seafood lovers, maximum protein, variety
- Super Greens (Base) 90 cal
- Wok-Fired Shrimp 190 cal
- Hot & Sour Soup (Cup) 120 cal
Delivers impressive 30g protein from shrimp and soup tofu while providing three distinct components for variety. The soup adds warmth and volume increasing satiety without significant calorie impact.
🌱 The Veggie Lover
Best for: Vegetarians, plant-based diets, maximum vegetables
- Super Greens (Base) 90 cal
- Eggplant Tofu 340 cal
Completely plant-based meal providing tofu protein and abundant vegetables. The eggplant and greens deliver fiber supporting digestive health while rich sauce creates satisfying flavor without animal products.
🔥 The Metabolism Booster
Best for: Spice lovers, metabolism support, bold flavors
- Super Greens (Base) 90 cal
- Kung Pao Chicken 320 cal
Spicy heat from chili peppers may slightly boost metabolism while peanuts provide heart-healthy unsaturated fats. The combination of protein, healthy fats, and moderate carbs creates lasting satiety supporting calorie control throughout your day.
Smart Ordering Strategies for Low Calorie Success
Mastering low calorie Panda Express ordering requires understanding menu structure, making strategic swaps, and knowing which customizations dramatically impact calorie counts. These proven strategies help you consistently create satisfying meals within your calorie goals.
Choose Your Base Wisely
Your base selection represents the single most impactful calorie decision at Panda Express. The difference between high-calorie and low-calorie bases can exceed 500 calories, making this choice absolutely critical for calorie-conscious eating.
Base Comparison:
- Super Greens (90 cal) – The ultimate low-calorie base providing vegetables, fiber, and nutrients with minimal calories
- White Rice – Half Portion (260 cal) – Acceptable compromise when you want traditional rice without excessive calories
- White Rice – Full Portion (520 cal) – High calorie base that should be avoided for low-calorie goals
- Chow Mein (600 cal) – Highest calorie base due to noodles and oil; reserve for occasional indulgence only
- Fried Rice (620 cal) – Avoid entirely when prioritizing low calories; contains eggs, oil, and soy sauce increasing calories significantly
Strategy: Always choose Super Greens as your base to save 430-530 calories compared to rice or noodles. If you must have rice, request a half portion and consider mixing it with Super Greens for volume and nutrition.
Pick the Right Entrees
Entree selection determines protein quality, sauce density, and cooking method – all factors significantly impacting calories. Understanding which preparation styles and ingredients keep calories low empowers better choices.
Low-Calorie Entree Guidelines:
- Grilled beats fried: Grilled Teriyaki Chicken (275 cal) provides 235 fewer calories than Orange Chicken (510 cal) with superior protein
- Vegetable-forward dishes: Items with string beans, broccoli, or greens add volume and nutrients without calorie density
- Light sauces: Ginger soy, black pepper, and teriyaki contain fewer calories than sweet glazes or mayo-based sauces
- Lean proteins: Chicken breast, sirloin steak, and shrimp generally contain less fat than dark meat or breaded options
- Smaller portions: Consider ordering Cub Meal-sized entrees if available for portion control
Skip These High-Calorie Traps
Certain Panda Express items pack excessive calories through heavy battering, sweet sauces, or high-fat ingredients. Avoiding these choices makes low-calorie eating dramatically easier.
High-Calorie Items to Avoid:
- Orange Chicken (510 cal) – Breaded, fried, and glazed with sweet sauce creating extreme calorie density
- Beijing Beef (480 cal) – Crispy fried beef strips with sweet sauce; one of highest calorie entrees
- Honey Walnut Shrimp (430 cal) – Mayo-based sauce and candied walnuts dramatically increase calories and fat
- Fried Rice (620 cal) – Oil, eggs, and soy sauce make this the highest calorie side option
- Chow Mein (600 cal) – Oil-tossed noodles contain nearly as many calories as fried rice
- All Appetizers – Egg rolls (200 cal), rangoons (190 cal), and spring rolls (240 cal) add significant calories with low satiety value
Drink Smart
Beverage calories often get overlooked but can add 150-560 calories to your meal depending on size and choice. Smart drink selection keeps calories focused on satisfying food rather than empty liquid calories.
Beverage Strategy:
- Water (0 cal) – Always the best choice for zero calories and optimal hydration
- Unsweetened Tea (0-10 cal) – Provides flavor and antioxidants with essentially no calories
- Diet Soda (0-5 cal) – If you need sweetness without calories
- Avoid Regular Soda – Large sodas contain 510-560 calories, nearly doubling your meal’s calorie count
Customization Requests
Panda Express accommodates customization requests that can reduce calories without sacrificing satisfaction. Don’t hesitate to ask for modifications that support your goals.
Helpful Customizations:
- Request “light sauce” – Reduces calories by 50-100 depending on entree
- Ask for “extra vegetables” – Increases portion size and nutrients without significant calories
- Order “no rice/noodles, extra Super Greens” – Maximizes vegetable intake
- Request side items separately – Allows precise portion control of bases
Complete Low-Calorie Chart: Every Item Under 500 Calories
This comprehensive table lists every Panda Express low calorie menu item under 500 calories, sorted by calorie content from lowest to highest. Use this reference when planning meals or ordering to quickly identify the best options for your calorie goals.
| Item | Calories | Protein (g) | Carbs (g) | Fat (g) | Category |
|---|---|---|---|---|---|
| Super Greens (Entree) | 90 | 6 | 10 | 3 | Vegetables |
| Super Greens (Side) | 130 | 9 | 14 | 4 | Sides |
| Hot & Sour Soup (Cup) | 120 | 7 | 14 | 5 | Soup |
| Broccoli Beef | 150 | 9 | 13 | 7 | Beef |
| Hot & Sour Soup (Bowl) | 170 | 10 | 20 | 6 | Soup |
| Wok-Fired Shrimp | 190 | 17 | 19 | 5 | Seafood |
| Potato Chicken | 190 | 8 | 18 | 10 | Chicken |
| Black Pepper Sirloin Steak | 210 | 19 | 13 | 10 | Beef |
| String Bean Chicken Breast | 210 | 12 | 13 | 12 | Chicken Breast |
| Chili Crisp Shrimp | 210 | 13 | 19 | 10 | Seafood |
| Mushroom Chicken | 220 | 13 | 10 | 14 | Chicken |
| Grilled Teriyaki Chicken | 275 | 33 | 14 | 10 | Chicken |
| Black Pepper Chicken | 280 | 13 | 15 | 19 | Chicken |
| Sweet & Sour Chicken Breast | 300 | 10 | 40 | 12 | Chicken Breast |
| Kung Pao Chicken | 320 | 17 | 15 | 21 | Chicken |
| Teriyaki Chicken | 340 | 41 | 14 | 13 | Chicken |
| Honey Sesame Chicken Breast | 340 | 16 | 35 | 15 | Chicken Breast |
| Eggplant Tofu | 340 | 7 | 23 | 24 | Vegetables |
| SweetFire Chicken Breast | 360 | 15 | 40 | 15 | Chicken Breast |
| Golden Treasure Shrimp | 360 | 14 | 35 | 18 | Seafood |
| Chow Fun | 410 | 9 | 73 | 9 | Sides |
| Honey Walnut Shrimp | 430 | 13 | 32 | 28 | Seafood |
| Beyond Orange Chicken | 440 | 13 | 47 | 22 | Specialty |
| Beijing Beef | 480 | 14 | 46 | 27 | Beef |
How to Use This Chart: Combine any entree with Super Greens (90 cal) to keep total meals under 450-550 calories. For meals under 400 calories, choose entrees under 300 calories. Reference this chart when meal planning to ensure you stay within your calorie goals while enjoying Panda Express.
Nutrition Beyond Calories
While calorie counting forms the foundation of low calorie Panda Express eating, other nutritional factors impact health, satiety, and weight management success. Understanding these elements helps you make even more informed choices supporting overall wellness.
Sodium Considerations
Chinese-American cuisine typically contains high sodium levels from soy sauce, seasoning, and preparation methods. Many Panda Express entrees contain 500-1000mg sodium per serving, with some exceeding daily recommended limits when combined with sides.
If monitoring sodium intake for blood pressure or heart health, request “light sauce” on entrees and choose unseasoned bases like plain white rice or Super Greens. Avoid adding extra soy sauce at the table, and balance high-sodium meals with low-sodium foods throughout your day.
Protein for Satiety
Protein increases satiety hormones and reduces hunger more effectively than carbohydrates or fats, making high-protein choices crucial for successful calorie restriction. Items like Grilled Teriyaki Chicken (33g protein, 275 cal) and Teriyaki Chicken (41g protein, 340 cal) provide exceptional satiety per calorie.
Aim for at least 20-30g protein per meal to maintain muscle mass during weight loss and reduce between-meal hunger. For more high-protein options, visit our High Protein Guide.
Fiber from Vegetables
Fiber increases meal volume, slows digestion, and improves blood sugar control – all beneficial for weight management. Super Greens and vegetable-heavy entrees like String Bean Chicken Breast provide substantial fiber supporting digestive health and satiety.
Prioritize vegetables at every meal by always choosing Super Greens as your base and selecting entrees with abundant vegetables like broccoli, string beans, or mixed vegetables.
Allergen Considerations
Several low-calorie items contain common allergens including sesame (Broccoli Beef, Kung Pao Chicken, most chicken dishes), wheat (breaded items), shellfish (all shrimp dishes), and soy (nearly all items). Review our complete Allergen Guide for detailed information before ordering.
Potato Chicken and Golden Treasure Shrimp contain no sesame, making them safer options for those with sesame allergies. Always inform staff of allergies when ordering to prevent cross-contamination.
Customization Options
Don’t hesitate to request modifications that improve nutritional quality or reduce calories further. Most locations accommodate requests for extra vegetables, light sauce, or special preparations when possible.
Frequently Asked Questions About Low Calorie Panda Express
The lowest calorie meal at Panda Express combines Super Greens (90 calories) with String Bean Chicken Breast (210 calories) for a total of only 300 calories with 18g of protein. This combination provides substantial nutrition while keeping calories minimal, making it perfect for aggressive calorie restriction or multiple small meals throughout the day.
For even lower calories, order Super Greens as both your base and entree for only 180 total calories, though this provides less protein. Add Hot & Sour Soup Cup (120 cal) for a 300-calorie meal with more variety.
Calculate your exact meal calories in our nutrition calculator →
Yes, you can absolutely eat Panda Express while dieting with strategic menu choices. Focus on grilled proteins like String Bean Chicken Breast (210 cal) or Grilled Teriyaki Chicken (275 cal), always select Super Greens (90 cal) as your base instead of rice or noodles, and avoid heavy sauces and fried items.
Many people successfully incorporate Panda Express into weight loss plans by creating meals under 500 calories that provide adequate protein and nutrition. The key is avoiding high-calorie items like Orange Chicken, Beijing Beef, Fried Rice, and Chow Mein while emphasizing vegetables and lean proteins.
Plan your meals in advance using our calculator to ensure your Panda Express orders fit within your daily calorie goals while providing satisfying, flavorful food that doesn’t feel restrictive.
Super Greens is the lowest calorie item at Panda Express with only 90 calories for a full entree serving. It contains a nutritious mix of broccoli, kale, and cabbage providing 6g of protein, 10g of carbohydrates, and essential vitamins including vitamin C, vitamin K, and folate.
Super Greens can be ordered as either a side or entree, making it extremely versatile for building low-calorie meals. The high water and fiber content creates substantial volume, helping you feel full despite minimal calories.
Beyond Super Greens, Hot & Sour Soup Cup (120 cal), Broccoli Beef (150 cal), and Wok-Fired Shrimp (190 cal) are among the lowest calorie menu items available.
Panda Express can support weight loss when you make strategic choices focusing on protein, vegetables, and portion control. The key is selecting grilled or lightly sauced items, avoiding fried foods and heavy sauces, and always choosing Super Greens instead of rice or noodles as your base.
Create calorie deficits by building meals under 500 calories using items like Grilled Teriyaki Chicken (275 cal, 33g protein), String Bean Chicken Breast (210 cal), Broccoli Beef (150 cal), or Mushroom Chicken (220 cal) paired with Super Greens (90 cal).
The high sodium content in some items may cause temporary water retention, but this doesn’t prevent fat loss when maintaining a calorie deficit. Focus on the items listed in our guide, track your calories accurately, and you can successfully lose weight while enjoying Panda Express regularly.
Learn more about building balanced meals in our Complete Nutrition Guide.
Avoid these high-calorie items when prioritizing low-calorie eating at Panda Express:
- Orange Chicken (510 cal) – Breaded, fried, and coated in sweet sauce
- Beijing Beef (480 cal) – Crispy fried beef with sweet sauce
- Honey Walnut Shrimp (430 cal) – Mayo-based sauce and candied walnuts
- Fried Rice (620 cal) – Highest calorie side option
- Chow Mein (600 cal) – Oil-tossed noodles nearly as high as fried rice
- All Appetizers – Egg rolls, rangoons, and spring rolls add 190-240 calories with minimal nutrition
These items combine frying, heavy sauces, and calorie-dense ingredients creating extremely high calorie counts. Save them for occasional treats rather than regular low-calorie meals.
Yes, Panda Express offers excellent vegetarian low-calorie options. Super Greens (90 calories) can be ordered as both a side and entree, making it the foundation of vegetarian meals. Eggplant Tofu (340 calories) provides plant-based protein from tofu with Chinese eggplant in spicy garlic sauce.
Create complete vegetarian meals by pairing Super Greens with Eggplant Tofu (430 total calories) or ordering double Super Greens portions (180 calories) with Hot & Sour Soup (120-170 cal) for variety.
Note that many sauces and preparations at Panda Express may contain chicken stock or other animal products, so inform staff of strict vegetarian requirements if necessary. The Super Greens are consistently vegetarian-safe.
For more dietary considerations, check our Allergen Information Guide.
A typical Panda Express meal with standard ordering patterns ranges from 800-1200 calories. This usually includes a carbohydrate base like Fried Rice (620 cal) or Chow Mein (600 cal) plus popular entrees like Orange Chicken (510 cal) and Beijing Beef (480 cal), potentially adding an appetizer (190-240 cal) and regular soda (150-560 cal).
However, with smart choices outlined in this guide, you can create satisfying meals between 300-500 calories – less than half the typical order. The dramatic difference comes from choosing Super Greens instead of rice/noodles (saves 430-530 calories) and selecting grilled proteins over fried options (saves 200-300 calories).
Understanding these differences empowers you to enjoy Panda Express regularly while maintaining calorie control for weight management or health goals.
Yes, Panda Express accommodates customization requests that can significantly reduce calories. Request “light sauce” on entrees to save 50-100 calories depending on the item. Ask for “extra vegetables” to increase portion size and nutrition without adding significant calories.
You can also request “no rice/noodles, extra Super Greens” to maximize vegetable intake, or order side items separately for precise portion control. Some locations allow you to request specific cooking modifications when possible.
Don’t hesitate to communicate your preferences – most Panda Express employees are happy to accommodate reasonable requests that help you meet your dietary goals. The worst they can say is that a particular modification isn’t possible.
Use our calculator to test different customizations and see exact calorie differences →
Start Building Your Perfect Low-Calorie Panda Express Meals
You now have comprehensive knowledge of every low calorie Panda Express option, strategic ordering techniques, and meal combinations that support your health and weight management goals. The difference between typical high-calorie orders and optimized low-calorie meals can exceed 700 calories per visit – multiply that over weeks and months, and the impact becomes truly significant.
Success with low-calorie eating at Panda Express requires three simple principles: always choose Super Greens as your base, select grilled or lightly sauced proteins, and avoid fried items and heavy sauces. Apply these principles consistently, and you can enjoy authentic Chinese-American cuisine while maintaining impressive calorie control.
Remember that the healthiest Panda Express meals balance calories with adequate protein, abundant vegetables, and satisfying flavors that prevent feelings of deprivation. Use our comprehensive calorie chart as a reference, experiment with different meal combinations, and find your personal favorite low-calorie options that you’ll look forward to ordering again.
Track your Panda Express meals using our free nutrition calculator to see exactly how your choices impact your daily calorie goals. Explore our High Protein Guide for muscle-building options, or review complete allergen information if you have dietary restrictions.
Need help or have questions about making low-calorie choices at Panda Express? Visit our Contact Page to reach out, and check our About Us page to learn more about our nutrition data sources and methodology.