Are you wanting to lose weight or being conscious of your calories when dining out? Are you looking for healthy low calorie entrees that actually taste good? Below I’ll show you how to order low calorie at Panda Express and give you some healthy meals to order at Panda Express that are balanced and actually filling!
Table of Contents
Can I Eat Panda Express on a Diet?
You technically can eat any food on a diet, as long as it falls within your calorie limits and you eat it in moderation. I’ve had clients who lost weight while eating ice cream a few nights a week, but in small portions.
While overall calories matter for weight loss, the kinds of foods you are eating will also make a big difference. A 600 calorie meal high in fiber (veggies, legumes, complex carbs) and lean protein will allow you to feel more satisfied and energized than eating 600 calories of french fries.
Low Sodium Menu Options
Soy sauce and Asian sauces are notorious for being high in sodium! There are a few meals with less than 600mg of sodium which include
As a Dietitian I would order the “small plate” with 1/2 white rice + 1/2 super greens as side (185 mg) and then add one of these entrees below:
- Sweet and Sour Chicken Breast (270 mg), (455 mg total)
- Sweet Fire Chicken Breast (370 mg), (555 mg total)
If you visit other fast food restaurants, I pulled together a list of lower sodium menu choices across the top 21 major fast food chains in the US in Low Sodium Fast Food Options | Healthy Dietitian Approved Meals 2026.
Panda Express Options for Weight Loss
It’s really easy to build a weight loss meal at Panda. Start with “build your own plate”. Select a half portion of steamed white rice and half super greens for your sides.
Dont worry, the calories below for white steamed rice is for a FULL portion, and not the half.
Then add on 2 “Smart Wok” proteins as your entrees. Look for the green skillet logo on their menu board to find these calorie conscious items. These items are a good source of lean protein and have vegetables included too.
The calorie calculator from their website can give you a calorie estimation for any other meal combination you are interested in.
If you need more weight loss friendly meals when ordering out, I put together a guide on how to order from restaurants and tips for eating healthy out in Healthy Door Dash Options | Dietitian Approved Meals.
Is Panda Express Fattening?
It all depends on what you order. If you choose the largest portion (extra large plate) that is half filled with fried noodles, meat, and a large sugary drink it will be fattening.
To keep your meal balanced, pick a half serving of starch (rice or noodle), and pick a protein and veggies. Skip out on the fried appetizers of egg rolls and wontons. Always choose water or unsweetened beverages.
Your food choices do not need to be dictated by how “fattening” something is. Instead, choose options that make you FEEL GOOD! I can promise you, you will feel sluggish and bloated after eating a meal that is all fried and high in added sugar.
Is Panda Express Good for a Diet
Everyone’s calorie and nutrition needs are specific to them. As a general guide for eating on a diet, finding a balanced meal with protein, carbs, and fats will make your meal filling and satisfying.
If using the calorie calculator, build a meal with at least 400-600 calories, 4-8g of fiber, and 20 grams of protein.
Eating at home can be better for your wallet and health. I pulled together some healthy and easy meal ideas for people who don’t like cooking in How To Eat Healthy Without Cooking | Tips and Meal Ideas from a RD.
Is Panda Express Low in Calories?
It all depends on the entree size and the sides you order. The “bowl” option and “smaller plate” will provide a balanced amount of calories in comparison to the “bigger plate”.
The entree from Panda Express lowest in calories is Beef and Broccoli with 150 calories. The highest calorie entree is the Honey Sesame Chicken with 490 calories. These are if they are served without rice or noodles.
Panda Express High Protein Low Calorie Meals
A new offering called the Harmonious Macros Plate includes 57g of protein and only 555 calories. Remember, protein also has calories, so if you want a higher protein meal it will come with more calories.
Selecting super greens as your starting side, and 2 smart wok choices such as green bean chicken or broccoli and beef can keep your entree still high in protein, but lower in calories as there is not as much meat compared to the Harmonious Macro plate.
If protein is something you are actively trying to eat more of for weight loss, I recommend these protein bar brands in Protein Bars for Weight Loss | Top Picks from a Dietitian (2026).
Frequently Asked Questions
What is the Lowest Calorie Chicken?
The Panda Express Mushroom Chicken has the lowest calories of 170. The String Bean Chicken Breast has 190 calories.
Again, these calorie amounts do not include rice, sides, drinks, or added sauces.
What Has the Least Calories?
A side of mixed steamed vegetables has the last amount of calories with just 80 calories.
However, I wouldn’t recommend eating just steamed vegetables for a meal as it is not enough calories or protein. You will also feel extremely hungry shortly after eating.
To make a balanced and filling meal order the steamed vegetables and add a lean protein and a half portion of steamed white rice.
Don’t forget about the other components of your meal that can add calories. Choosing water or unsweetened tea, as sweetened beverages could add anywhere between 150-300 extra calories.
How Healthy is Panda Express?
For fast food, Panda Express is fairly healthy because there are plenty of vegetables and lean proteins to pick from. The super greens and steamed vegetables will provide a boost of vitamins A, K, folate, and fiber, so don’t skip out on the veggies!
The only downside is it can be higher in sodium because of the sauces.
How to Order Low Calorie at Panda Express
1. Fill Half Your Plate with Veggies
The best way to increase the volume of food (aka your portion size) without doubling your calories is to rely heavily on vegetables. They are also high in fiber which is good for having regular digestion and feeling fuller for longer.
2. Go for Steamed and Grilled
Skip over the fried shrimp and noodles and pick steamed veggies and grilled proteins.
3. Pick 0 Calorie Beverages
Skip the sugary sodas and teas. These can easily be 50% of your entire calories from a meal. It is literally the easiest way to save on calories.
4. Include a Lean Protein
Chicken and even some cuts of beef can be lower in fat compared to fried proteins.
5. Watch the Sauces
While you can’t control the amount of sauce that is already included in an entree, you don’t need to add another packet on top. Often Panda will ask what other sauces you want on the side. Many of these sauces are high in added sugar and sodium. If you like the sauces, use a drizzle on top of your order instead of using the whole packet.
Lowest Calorie Meals to Order
Panda Express Healthy Bowl Under 400 Calories
- Super greens + broccoli and beef
- Super greens + mushroom chicken
- Super greens + black pepper sirloin
Panda Express Healthiest Plate Combination
Don’t make the mistake of ordering something too few in calories that you end up hungry again 1 hour after lunch! These are meals that have a balanced calorie range and plenty of fiber and antioxidants for a meal so that you have the energy you need to exercise and get through your day!
- Bowls (1 side, 1 entree)
– White rice + Mushroom Chicken (600 calories)
– White rice + String Bean Chicken (570 calories)
– White rice + Broccoli Beef (530 calories)
– White rice + Black Pepper Chicken (660 calories) - Plate (side, 2 entrees)
– White rice + Mushroom Chicken + Super Greens (645 calories)
– White rice + String Bean Chicken + Super Greens (615 calories)
– White rice + Broccoli Beef + Super Greens (575 calories)
-White rice + Black Pepper Chicken + Super Greens (705 calories)
– White rice + Broccoli Beef + String Bean Chicken (720 calories)
Key Takeaway
The meals from Panda express that will be the most satiating (aka filling) is the Beef and Broccoli, Mushroom Chicken, or String Bean chicken. Pair these entrees with an extra veggie like super greens and a half portion side of white rice. All these combinations are packed with veggies, lean protein, and fiber. The components make the meal more filling which is the best meal combination for weight loss.
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Laurie is a Registered Dietitian passionate about helping healthcare professionals lower their weight, blood pressure, and cholesterol so that they can regain confidence and energy to live a more full life.
Very helpful tips, suggestions, and thorough explanations, and information! Thank you Laurie. I want to continue to lose weight, and get healthier.