Is Panda Express Good For Weight Loss?
No Panda Express is generally not good for weight loss because the majority of the food on their menu is loaded with carbs fat and sodium.
However, as long as you eat there once in a while, you can choose options from their menu that are not that terrible for weight loss and you should be fine.
I myself am a fan of Chinese food every now and then and I am a nutritionist.
So don’t worry, I’ll navigate head to toe of the menu of Panda Express and choose the food combinations that are okay for you to eat from their list without self-sabotaging your weight loss goals.
Overall there are many options on the Panda Express menu that you could get away with for one day. Let’s find out which ones.
Weight Loss Friendly Appetizers at Panda Express
The following nutritional info is based on the menu available from the official website of Panda Express.
Chicken Potsticker (3 pcs)
Serving Size: 3.3 (oz)
Calories: 160
Protein: 6 g
Carbs: 20 g
Sugar: 2 g
Fiber: 1 g
Fat: 6 g
Sodium: 250 mg
Chicken Egg Roll (1 pc)
Serving Size: 2.7 (oz)
Calories: 200
Protein: 6 g
Carbs: 20 g
Sugar: 2 g
Fiber: 2 g
Fat: 10 g
Sodium: 340 mg
Panda Express has four options in the appetizer section. Out of them, I would pick these two as being somewhat ok for weight loss.
The reason I use the word “somewhat” is because as you can see they are still high in carbs which isn’t a big deal if this was a main dish but since it is just an appetizer and after this, you’ll select your main dish, the carbs might add up. So just be mindful of the portions.
Weight Loss Friendly Beef Entrées at Panda Express
Black Pepper Angus Steak Entree
Serving Size: 5.1 (oz)
Calories: 210
Protein: 19 g
Carbs: 13 g
Sugar: 7 g
Fiber: 1 g
Fat: 10 g
Sodium: 560 mg
Broccoli Beef
Serving Size: 5.4 (oz)
Calories: 150
Protein: 9 g
Carbs: 13 g
Sugar: 7 g
Fiber: 2 g
Fat: 7 g
Sodium: 520 mg
Compared to other beef entrees, these two would be my top picks mainly because they both limit their sugar at 7 g, plus calorie-wise they are not super high as well.
The only remaining dish that I didn’t include is Beijing beef it has 40 calories and 46 g carbs out of which 21 g is from sugar. So clearly not a winner in this section.
Weight Loss Friendly Chicken Entrees at Panda Express
String Bean Chicken Breast
Serving Size: 5.6 (oz)
Calories: 210
Protein: 12 g
Carbs: 13 g
Sugar: 5 g
Fiber: 5 g
Fat: 12 g
Sodium: 560 mg
This is my top choice for two reasons, 1) it is super low in carbs, with only 13 g per serving, I think that’s great.
Especially because considering, you had one of the appetizers as well which was 20 g of carbs and nothing below that. This dish helps you curb your carb intake and not let it go out of bounds.
The other three dishes in this section are known as Honey Sesame Chicken Breast, Sweetfire Chicken Breast, and Sweet & Sour Chicken Breast.
Guess what all of them on average have between 35 – 40 g of carbs. So you can see why string bean is the top choice.
2) the second reason why I picked String Bean is because of its low-calorie content. The other entrees are all over 300 calories along with the high carb content.
Grilled Teriyaki Chicken
Serving Size: 6 (oz)
Calories: 275
Protein: 33 g
Carbs: 14 g
Sugar: 9 g
Fiber: 0 g
Fat: 10 g
Sodium: 470 mg
The highlight of this dish is its high protein content. So if you opt for this one you are very likely to get full quicker as high protein foods trigger your satiety hormones better than carbs and fat.
Black Pepper Chicken
Serving Size: 6.3 (oz)
Calories: 280
Protein: 13 g
Carbs: 15 g
Sugar: 7 g
Fiber: 1 g
Fat: 19 g
Sodium: 1130 mg
Although this dish is ok to eat, a couple of things I didn’t like are the low protein and high sodium content. So something to keep in mind.
Mushroom Chicken
Serving Size: 5.7 (oz)
Calories: 220
Protein: 13 g
Carbs: 10 g
Sugar: 5 g
Fiber: 1 g
Fat: 14 g
Sodium: 840 mg
This dish is balanced out with mushrooms and chicken hence the lower protein content. And macro-wise it’s pretty decent as well.
Potato Chicken
Serving Size: 5.2 (oz)
Calories: 190
Protein: 8 g
Carbs: 18 g
Sugar: 4 g
Fiber: 2 g
Fat: 10 g
Sodium: 680 mg
Pretty similar to the one above with being pretty low in protein and a little bit on the higher side in carbs. But the overall calories are low so you should be ok.
Also Read: Is Chicken And Rice Good For Weight Loss?
Weight Loss Friendly Seafood Entrées at Panda Express
Steamed Ginger Fish
Serving Size: 6 (oz)
Calories: 200
Protein: 15 g
Carbs: 8 g
Sugar: 6 g
Fiber: 0 g
Fat: 12 g
Sodium: 1990 mg
This is my top choice in this category. As you can see above, it is pretty low in calories plus it only has 8 g of carbs making it a win-win for you to choose from.
What I absolutely dont like about this dish is the super high sodium content which is at 1990 mg per serving. (yikes).
So if you are someone who has high blood pressure. I would recommend staying away from this one and opting for the second option below.
Chili Crisp Shrimp
Serving Size: 4 (oz)
Calories: 210
Protein: 13 g
Carbs: 19 g
Sugar: 1 g
Fiber: 2 g
Fat: 10 g
This one while not my top choice but still kind of okay to eat. Mainly because of its low-calorie content. But what I don’t like is the carb content, which as you can see is a little bit on the higher side. But other than that it’s pretty ok.
Also Read: Is Shrimp Good For Weight Loss?
Weight Loss Friendly Sides at Panda Express
Super Greens
Serving Size: 7 (oz)
Calories: 90
Protein: 6 g
Carbs: 10 g
Sugar: 4 g
Fiber: 5 g
Fat: 3 g
Sodium: 260 mg
Steamed Brown Rice
Serving Size: 4 (oz)
Calories: 210
Protein: 9 g
Carbs: 43 g
Sugar: 1 g
Fiber: 4 g
Fat: 2 g
Sodium: 15 mg
Fun fact: You can order your sides in half quantities as well. So to have the best of both words and by that I mean veggies and rice, you could take half of super greens and half of steamed brown rice with your main entree.
Also Read: Is Egg Salad Good For Weight Loss?
Weight Loss Friendly Sauce Options at Panda Express
Chilli Sauce
Serving Size: 0.25 (oz)
Calories: 10
Protein: 0 g
Carbs: 2 g
Sugar: 2 g
Fiber: 2 g
Fat: 0 g
Sodium: 125 mg
Soy Sauce
Serving Size: 0.21 (oz)
Calories: 5
Protein: 0 g
Carbs: 0 g
Sugar: 0 g
Fiber: 0 g
Fat: 0 g
Sodium: 375 mg
Potsticker Sauce
Serving Size: 0.40 (oz)
Calories: 10
Protein: 0 g
Carbs: 3 g
Sugar: 2 g
Fiber: 0 g
Fat: 0 g
Sodium: 290 mg
Hot Mustard
Serving Size: 0.25 (oz)
Calories: 10
Protein: 0 g
Carbs: 0 g
Sugar: 0 g
Fiber: 0 g
Fat: 1 g
Sodium: 115 mg
Plum Sauce
Serving Size: 0.25 (oz)
Calories: 15
Protein: 0 g
Carbs: 3 g
Sugar: 3 g
Fiber: 0 g
Fat: 0 g
Sodium: 55 mg
These sauces are all low-calorie and low-sugar ones, so you could choose to have it if you need more of it on the side like me.
Personally, I always like to add a little bit more chili sauce as I like to eat my fried rice as spicy but that’s just my preference.
Weight Loss Friendly Beverage Options at Panda Express
Black Tea
Serving Size: 32 (oz)
Calories: 10
Protein: 0 g
Carbs: 3 g
Sugar: 0 g
Fiber: 0 g
Fat: 0 g
Sodium: 25 mg
Coca-Cola Zero Sugar – Medium
Serving Size: 30 (oz)
Calories: 0
Protein: 0 g
Carbs: 0 g
Sugar: 0 g
Fiber: 0 g
Fat: 0 g
Sodium: 100 mg
Diet Coke – Medium
Serving Size: 30 (oz)
Calories: 0
Protein: 0 g
Carbs: 1 g
Sugar: 0 g
Fiber: 0 g
Fat: 0 g
Sodium: 125 mg
Glaceau Vitaminwater Squeezed Zero – Medium
Serving Size: 30 (oz)
Calories: 5
Protein: 0 g
Carbs: 2 g
Sugar: 0 g
Fiber: 0 g
Fat: 0 g
Sodium: 100 mg
Lemon Green Tea – Medium
Serving Size: 32 (oz)
Calories: 10
Protein: 2 g
Carbs: 0 g
Sugar: 0 g
Fiber: 0 g
Fat: 0 g
Sodium: 0 mg
Minute Maid Light – Medium
Serving Size: 30 (oz)
Calories: 15
Protein: 0 g
Carbs: 5 g
Sugar: 0 g
Fiber: 0 g
Fat: 0 g
Sodium: 105 mg
Passionfruit Mango Black Tea – Medium
Serving Size: 32 (oz)
Calories: 10
Protein: 0 g
Carbs: 3 g
Sugar: 0 g
Fiber: 0 g
Fat: 0 g
Sodium: 25 mg
Sprite Zero – Medium
Serving Size: 30 (oz)
Calories: 5
Protein: 0 g
Carbs: 0 g
Sugar: 0 g
Fiber: 0 g
Fat: 0 g
Sodium: 110 mg
As you can see, the majority of the drinks on this list are zero-sugar options.
These beverages are sweetened with artificial sweeteners like aspartame, acesulfame-K, or sucralose.
I am not saying that these ingredients are necessarily “healthier”.
Only that, unlike sugar-sweetened beverages, these drinks don’t cause a spike in your blood sugar levels.
As a result, you’re consuming drinks that have minimal to no calories. Therefore, in general, they are a better alternative to sugar-sweetened beverags.
Also Read: Is Kombucha Good For Weight Loss?
Foods to Avoid at Panda Express for Weight Loss
| Dish Name | Serving Size (oz) | Calories | Total Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
| Orange Chicken | 5.7 | 490 | 23 | 51 | 25 | 820 |
| Honey Sesame Chicken Breast | 5.3 | 340 | 15 | 35 | 16 | 540 |
| SweetFire Chicken Breast | 5.8 | 360 | 15 | 40 | 15 | 370 |
| Sweet & Sour Chicken Breast | 5.5 | 300 | 12 | 40 | 10 | 260 |
| Beijing Beef | 5.6 | 480 | 27 | 46 | 14 | 600 |
| Honey Walnut Shrimp | 3.7 | 360 | 24 | 27 | 11 | 590 |
| Golden Treasure Shrimp | 5.0 | 360 | 18 | 35 | 14 | 440 |
| Beyond Orange Chicken | 4.75 | 440 | 22 | 47 | 13 | 810 |
Tips For Ordering Food from Panda Express
Here are some tips i would like you to keep in mind before ordering from panda express.
Try to Increase the Fiber Content
From the list, it’s evident that some dishes, including the two appetizers mentioned, are low in fiber yet high in carbohydrates.
To counterbalance the carb effects, consider pairing these with a salad. Vegetables are excellent fiber sources, which is crucial because fiber slows carbohydrate absorption in your intestines.
This results in a gradual increase in blood sugar levels rather than a rapid spike and subsequent crash, which can lead to quick hunger. It’s an interesting aspect of how our bodies work.
So, when ordering from Panda Express at home, consider preparing a salad yourself, or request one if dining at their restaurant.
Or if you are not a fan of salad, you could ask them to add more of the steamed vegetables to your entrees.
Limit Or Skip the Appetizers
While the two appetizer options I selected are relatively weight-loss-friendly, they still contain about 150-200 calories and 20g of carbs each.
On their own, these figures might seem manageable. However, these dishes are typically starters, preceding the main course.
When you add up the calories and carbs from appetizers with a main dish, like a chicken egg roll followed by broccoli beef and then another chicken or seafood entrée, the total can easily exceed 500 calories. So when you skip the appetizers you get fewer calories than you would have otherwise.
Avoid All the Sugar-Sweetened Beverages In the Menu
Steer clear of all sugar-sweetened beverages on the menu. The drinks I haven’t mentioned should be avoided as they are primarily sugar-laden, which is counterproductive for weight loss.
Also Read: Smoothie Vs Milkshake For Weight Loss
Pick 1/2 Steamed Rice or Super Greens as a Side Dish
The side dish options are generally high in carbohydrates, averaging around 400 kcal per serving.
Consuming these alongside the entrees mentioned can lead to a significant calorie intake for a single meal, potentially accounting for over half of your daily caloric allowance.
To circumvent this, opt for ‘super greens’, which are low in calories, or half a cup of steamed rice paired with a salad.
Watch Out For Your Sodium Intake
Some dishes, like the steamed ginger fish, are notably high in sodium, containing 1990 mg per serving.
This amount nearly fulfills the daily sodium intake cap of 2300 mg as recommended by Dietary Guidelines for Americans.
Eating a lot of salt prompts your body to retain water. A recent study discovered that high salt intake leads to increased thirst.
The body uses the additional fluid consumed to dilute the excess sodium it can’t excrete quickly enough.
However, despite this increased fluid intake, urine volume remains unchanged, indicating that the extra fluid is retained in the body.
Consequently, a sudden spike in sodium intake can result in weight gain, primarily due to fluid retention.
This explains why you may feel bloated after consuming high-salt foods, such as take-out or salty restaurant meals.
Panda Express Weight Loss-Friendly Meal Combinations
To help you keep your calorie intake in check. I created some food combinations that you can have in the table below.
| Meal Combination | Appetizer | Main Course | Side | Total Calories | Total Carbs (g) | Total Fat (g) | Total Protein (g) | Total Sodium (mg) |
| Combo 1 | Chicken Potsticker (3 pcs) | String Bean Chicken Breast | Super Greens | 460 | 43 | 21 | 24 | 1070 |
| Combo 2 | Broccoli Beef | Super Greens | 240 | 23 | 10 | 15 | 780 | |
| Combo 3 | Mushroom Chicken | Super Greens | 310 | 20 | 17 | 19 | 1100 | |
| Combo 4 | Grilled Teriyaki Chicken | Super Greens | 365 | 24 | 13 | 39 | 730 | |
| Combo 5 | Steamed Ginger Fish | Super Greens | 290 | 18 | 15 | 21 | 2250 | |
| Combo 6 | Grilled Teriyaki Chicken | 1/2 Super Greens + 1/2 Steamed Brown Rice | 465 | 37 | 15 | 48 | 745 |
Be aware that Combo 5 is best suited for people without hypertension, due to its high sodium content.
Also, it’s worth noting that I intentionally omitted appetizers from most meals to help maintain a lower calorie intake.
However, you can still enjoy an appetizer if you wish. Just be mindful about selecting your main entrée and side dishes accordingly.
Conclusion
So, there you have it. The food options at Panda Express aren’t exactly weight loss-friendly.
But let’s not forget, it’s a Chinese food restaurant, and their primary goal is to make the food as delicious as possible.
To achieve this, a considerable amount of salt, oil, and sugar is often used, which is evident in their menu.
However, that’s precisely the reason I wrote this article. I want to empower you to walk into Panda Express with the knowledge of which dishes to choose.
This way, you can make informed decisions to keep your calorie intake as low as possible.
FAQ
Is Panda Express good for a diet?
Yes, Panda Express can be suitable for a diet if you choose their lower-calorie, high-protein options like String Bean Chicken Breast or Broccoli Beef, and pair them with sides like Super Greens. It’s important to select dishes mindfully based on your specific dietary goals.
Is Panda Express healthy after a workout?
Panda Express can be a reasonable option after a workout, especially if you choose protein-rich dishes like Grilled Teriyaki Chicken or String Bean Chicken Breast. These options can help with muscle recovery due to their protein content. However, be mindful of the sodium and sugar content in some dishes.