Some of the options that are definitely not worth ordering at Panda Express, include the mushroom chicken and eggplant tofu.While the former is chock full of sodium, the latter has a whopping 24 grams of fat making them both not great for your health. The overall meal is 475 calories, 10.5g fat, 72g carbs, 22g protein, 7g fiber and 720mg of sodium. Panda Express menu has low calories options, such as a bowl with grilled chicken and a side of super greens, that make it possible to reduce calories and lose weight. There may be only two flavors, but both soups are great choices. One of those is String Bean Chicken Breast, which comes with string beans and onions that are tossed in a ginger soy sauce. 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. 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. To further customize this meal for before or after a workout, opt for grilled teriyaki chicken as it has less fat than teriyaki chicken. First, what kind of meat do you want? The meal at Panda that has the most protein is a bigger plate with teriyaki chicken for all three entrees and chow mein as the side. Carbs are a quick energy source for your body, meaning you will not find the rice gives you the feeling of being full and satisfied for as long after eating. Ask for brown rice to get more fiber and protein in your meal. The dish . 130 Calories, 4g Fat, 11g Carbs, 12g Protein. Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. Though its not overly indulgentwith 160 calories, 7g total fat, 3g saturated fat, 25g carbohydrate, 2g protein, and 125mg sodiumits definitely a heavier choice than the fortune cookie. Fat provides a strong feeling of being full and satiated so consuming too much may make it challenging to eat the high calories needed when bulking. This meal has 890 calories, 67g protein (30%), 79g carbohydrates (36%) and 34g fat (34%). 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. The upper limit for sodium intake is 2300mg; however, the recommended sodium intake for those who want to maintain healthy blood pressure is between 1200 to 1500mg per day. Here's a closer look at their menu to help you decide. Depending on your nutrition goals, you might discover that you can more easily meet your needs at one restaurant verus the other. 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. You want to consume at a minimum two servings of carbs, with a serving being the size of a closed fist. Were a team of athletes, nutrition coaches, and registered dieticians who love to share our passion for working out and eating healthy. . 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. Chick-fil-A and Panda Express are very similar when it comes to customization because both restaurants give you the opportunity to mix and match side dishes with entrees, and what sauces are used. 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. Entrees are high in protein and fat, both of which will keep you full and satisfied longer after you eat. Were a team of athletes, nutrition coaches, and registered dieticians who love to share our passion for working out and eating healthy. The String Bean Chicken Breast dish from Panda Express is lower in calories, carbs and sodium than the Grilled Chicken Sandwich from Chick-fil-A. This meal has 1,563 calories with 136g of protein, 122g of carbohydrates and 59g of fat. It does, however, offer nearly double the amount of protein, and the fat content is the same. To gain muscle, you need to be eating enough protein to repair your muscles post-workout. Protein and fat both provide the feeling of being full and satisfied for longer periods after eating. The same principles apply to choosing healthy meals for your child as for yourself. Just say no to Chow Mein. Panda Express is the winner when it comes to having menu items that are lower in sodium than Chick-fil-A, and is a better option for those who want to reduce their sodium consumption. Adding shanghai angus steak as the second entree provides more fat and protein to your meal. 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. Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. Panda Express menu items are lower in calories, fat, and sodium than Chick-fil-A. Here, you will find a wide array of offerings, from appetizers and sides (like potstickers and egg rolls) to signature entrees (like honey walnut shrimp, orange chicken, and broccoli beef). The result is great taste and more micronutrients. When looking at the numbers, you are adding only 90 calories to your meal by choosing this side. The shrimp is accompanied by baby broccoli, and the two are tossed together in a sweet and spicy sauce. A bowl with grilled chicken and a side of steamed rice is a high carb, moderate protein and low-fat meal ideal for pre-workout. With a side of super greens, it makes a diabetes-friendly meal that is satisfying and flavorful. If you're in the mood for chicken, you'll face a wide selection at Panda Express. 121 reviews of Panda Express "Best Chinese food east of the Salinas river! If you have a hankering for Panda Express but you don't want to wreck your diet, I have some dietitian-approved picks from this fast-casual Chinese food favorite. 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. Many fall under its Wok Smart threshold, which means the menu item contains less than 300 calories as well as over 8 grams of protein. The red bell peppers add a boost of vitamin C, fiber, B vitamins, as well as an antioxidant called quercetin. This meal would also make for a great pre or post workout meal. Avoid fried rice, chow mein noodles and meat that is fried. 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. Being informed going in will be your best bet to come out with your diet intact. 2 Sticky Vegan Orange Chicken. In a separate bowl, whisk your egg whites until they're light and fluffy, and then add cornstarch. It'll keep you full with 17 grams of protein and 5 grams of fiber, while clocking in at just 330 calories. In order to prioritize the repair of our muscles, we want those carbs and protein to be digested and absorbed as soon as possible. If you are trying to stay on the lighter side, dont miss the string bean chicken breast at Panda Express. Saturated fat and cholesterol are kept to a minimum at 2.5 grams and 50 milligrams, respectively. The chicken taco pizza has multiple types of cheese, making it a high-fat meal option. Add a side of broccoli to add some more vegetables and calories to your meal! One important aspect is whether the animals are raised with the use of antibiotics. My final meal recommendation from Panda Express is Broccoli Beef, again paired with the kids size of white steamed rice for lower overall calories and carbs. Pineapple Chicken Breast 220 cal, 1.5g sat fat, 8g total fat, 640mg . At Panda Express, the best option is steamed rice. 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. Want to see the calorie count, total fat, saturated fat, sodium, carbs, fiber, and protein in all the vegetable, chicken, beef, and appetizers at Panda Express? The key is to focus on what and how much you eat, regardless of where. Because these drinks are highly customizable, with extras like aloe vera, lychee fruit jelly, and boba pearls, their nutrition content varies significantly. On the other hand, depending on your dietary needs, you may be able to craft a meal that works for you. Unlike many other fast-food joints, Panda Express offers steamed veggies as a side, making it easier to meet your daily vegetable goals. 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. Despite their healthy-sounding name, thevegetable spring rollsare the least nutritious appetizer at Panda Express. 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. However, high sodium, sugar, and saturated fat content make healthy choices a bit tricky in this category. Looking for the healthiest meal at Panda Express? Numerous kids' options round out the menu with something for everyone. The adult portion contains 45 calories, 2g total fat, 0g saturated fat, 5g carbohydrate, 3g protein, and 130mg sodium. Lauren Graham is a Precision Nutrition Level 1 certified nutrition coach. The grilled chicken looks SUPER healthy on the menu, but in reality it is high in fat. 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. Published on September 7, 2021 | 11:20 AM. Really, you can make healthy choices at any fast food restaurant. Let's have a closer look at their menu so you can make the smartest meal choices. Thank you, {{form.email}}, for signing up. Then you'll fry them until they reach a golden brown color. If you order orange chicken, consider skipping an appetizer or boosting fiber by choosing brown rice. Then, don't missPopular Fast Food Items to Never Order, Say Dietitians! Why it made the cut: This bowl combines protein, whole grains and vegetables for a balanced meal. Toss the shrimp, nuts, and sauce together in a . varcas 8 yr. ago. If your friends (or family!) } 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. For Chinese-inspired cuisine at a lower price point, Panda Express has plenty to offer for most people. A serving of Orange Chicken has 490 calories, 23 grams of fat, 25 grams of protein, and 820 milligrams of sodium. The version of this Chinese-American classic at Panda Express comes with 490 calories, 23g total fat, 5g saturated fat, 51g carbohydrate, 25g protein, and 820mg sodium. With just 220 calories you'll get a whopping 13 grams of filling protein, which helps you meet your daily veggie needs. Please give it 5 stars (see below!) In this article, Ill give you the details on the most popular and healthiest menu items at each chain. Panda Express is the winner for vegan/vegetarian options. This meal has 1791 calories with 82g of protein, 233g of carbohydrates and 59g of fat. Directions. To make it healthier, ask for the entre without the black pepper sauce. With just over 100 calories, the Sizzling Shrimp (shrimp mixed with baby broccoli in a sweet & sour sauce) is one of the healthier options at Panda Express. Which is Healthier: McDonalds or Subway? Plus, each serving of this savory entre offers 9 grams of filling protein. The Tangy Shrimp will be your best low-cal bet at 140 calories and only 4.8 grams of fat, while the Crispy Shrimp is the highest calorie option at 260 calories and 13 grams of fat. . In a kids portion, youll find 355 calories, 16g total fat, 4g saturated fat, 36g carbs, 1g fiber, 13g sugar, 18g protein, and 590mg sodium. PER SERVING: 150 calories, 7 g fat (1.5 g saturated fat, 0 gtrans fat, 12mg cholesterol), 520 mg sodium, 13 g carbs (2 g fiber, 7 g sugar), 9 g protein. Which is Healthier: McDonalds or Burger King? The meal is 390 calories, 7g fat, 67g carbs, 14g protein, 2g fiber, and only 520mg of sodium. Get the best food tips and diet This salad has 330 calories, 15g fat, 26g carbs, 27g protein, 6g fiber, and 690mg of sodium. "Although the shrimp is breaded, it's lightly breaded enough that the calorie and fat content is still reasonable," says Cleary. The average entree at Panda Express has 3.1g of saturated fat; the single highest items are the Shanghai Angus Steak or Grilled Teriyaki Chicken, each with 4g. 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. One side of Chow Mein at Panda Express had 510 calories and 20 grams of fat! Grilled teriyaki and asian chicken are the leanest protein sources at Panda Express making them the best option to eat before a workout. You may think of kids foods as mac and cheese or pizza, but even little eaters will likely enjoy sweet and savory Chinese-inspired meals at Panda Express. Potstickers from Panda Express are pan-seared, not deep fried, so you would be cutting down on the calories and fat. Check Out Our Complete Guide On High Protein Fast Food For Bodybuilding. 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