Combine entrees and sides to see total calories and macros.
Panda Express is American Chinese fast food, and the plate-and-entree format makes it surprisingly easy to manage once you know the levers. The biggest one is the choice between the breaded, sauced entrees (like the famous Orange Chicken) and the grilled, lighter options, and the choice of side, since the fried rice and chow mein carry more than the steamed alternatives.
You build a plate from a side (or sides) plus one to three entrees, drawn from chicken, beef, pork, seafood and vegetable dishes, with appetizers and sauces alongside. The calculator shows you how the entree and side choices add up, so you can build a plate that fits your goal.
The fastest way to lighten a Panda Express plate is the side. Fried rice and chow mein are tasty but energy-dense, while swapping in the steamed white or brown rice, or better still the super greens (a mix of broccoli, kale and cabbage), cuts a meaningful chunk of calories and adds vegetables. The super greens swap is the one I recommend most, because it lightens the plate and boosts the nutrition at the same time.
The entrees split into two camps. The breaded, sauced dishes, the Orange Chicken, the sweet-and-sour and honey-sesame options, are battered, fried and coated in a sweet sauce, so they carry the most calories and sugar. The grilled and lighter dishes, like the grilled teriyaki chicken, the string bean chicken and the broccoli beef, are leaner and protein-forward. You do not have to skip the Orange Chicken, just know it is the indulgent pick and balance the rest of the plate around it.
The vegetable-forward entrees (broccoli beef, string bean chicken, the mixed-vegetable dishes) give you protein and vegetables together, which is a smart anchor. Portion matters too: a two-entree plate is a lot of food, so pairing one indulgent entree with one lean, vegetable-forward one, on a super-greens side, is a genuinely balanced way to order. The appetizers (the egg rolls, rangoons) are fried, so count them as the extra they are.
The extra sauces (the sweet and the soy-based ones) add sugar and sodium, so a light hand helps. And the sweetened drinks are the usual quiet contributor, so count them in. The fortune cookie is harmless, the bigger levers are always the side and whether the entree is breaded or grilled.
| Lighter choice | Cal | Heavier choice | Cal |
|---|---|---|---|
| Mixed Veggies (Side) | 70 | Fried Rice | 520 |
| Teriyaki Sauce | 70 | Chow Mein | 510 |
| Sweet & Sour Sauce | 70 | Tropicana Fruit Punch® (Lrg.) | 510 |
Nutrition values are compiled from official Panda Express published nutrition information and reputable public nutrition databases, then normalized to a consistent per-item format. Figures vary with build, size and customization, so use this calculator as a close guide and confirm in-store details when you need exact numbers. Reviewed by Jennifer Zoned, PhD, Nutrition Researcher.
Swap fried rice or chow mein for the super greens (broccoli, kale and cabbage) or steamed rice, and pair one indulgent breaded entree with a grilled, vegetable-forward one like string bean chicken or broccoli beef. That lightens the plate and adds vegetables while keeping the dishes you enjoy.
It is the single biggest lever. Fried rice and chow mein are energy-dense, so swapping in steamed rice or the super greens cuts a meaningful chunk of calories and adds vegetables. The super greens swap lightens the plate and boosts the nutrition at the same time.
It is the indulgent pick, since it is battered, fried and coated in a sweet sauce, so it carries the most calories and sugar. You do not have to skip it, just treat it as the treat of the plate and balance it with a leaner entree and a super-greens side.
The grilled and vegetable-forward dishes, such as the grilled teriyaki chicken, string bean chicken and broccoli beef, are leaner and protein-forward. They give you protein and vegetables together, which makes them a smart anchor for a balanced plate.
