Nutrition comparison · official data
Chipotle vs Panda Express Nutrition
Calories, protein and sodium compared, side by side
Big number: the most protein in one order under 500 calories
Both chains publish nutrition information for their menus. We ran both through the same engine that powers our calculators, so every number here comes from Chipotle's and Panda Express' own figures. Updated Oct 2026.
At a glance
Key Differences
- Most protein under 500 calories72 g46 gBowl: Black Beans, double ChickenBowl: Super Greens, Grilled Teriyaki Chicken
- Calories in that order490460
- Signature item: calories6601,605Classic chicken bowlOrange Chicken and Beijing Beef plate
- Signature item: sodium (daily value 2,300 mg)1,610 mg2,525 mg
- Menu items, sizes and ingredients124140
- Most protein for 500 calories or less: 72 g (490 calories) at Chipotle for a burrito bowl with Black Beans, double Chicken, against 46 g (460 calories) at Panda Express for a bowl with Super Greens, Grilled Teriyaki Chicken.
- Sodium in one signature item each: 1,610 mg (70% of the daily value) at Chipotle for a classic chicken bowl, and 2,525 mg (110%) at Panda Express for the Orange Chicken and Beijing Beef plate.
- Chipotle lists 124 menu items, sizes and ingredients; Panda Express lists 140.
The details
Head to Head
| Chipotle | Panda Express | |
|---|---|---|
| Most protein under 500 calories | 72 g, 490 calBowl: Black Beans, double Chicken | 46 g, 460 calBowl: Super Greens, Grilled Teriyaki Chicken |
| Signature item | 660 cal, 50 g proteinClassic chicken bowl | 1,605 cal, 48 g proteinOrange Chicken and Beijing Beef plate |
| Sodium in that item | 1,610 mg (70% of daily value) | 2,525 mg (110% of daily value) |
| How you order | Build your own | Build your own |
| Menu items in our calculator | 124 | 140 |
| Nutrients published | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium |
| Data checked | Oct 2026 | Oct 2026 |
Each "most protein" order is one main dish, without sides or drinks; see how we picked them.
Side by side
Protein at Chipotle and Panda Express
Chipotle's Protein Options
Per standard portion, most protein first.
| Protein | Cal | Protein | Sodium |
|---|---|---|---|
| Chicken · 4 oz | 180 | 32 g | 310 mg |
| Barbacoa · 4 oz | 170 | 24 g | 530 mg |
| Carnitas · 4 oz | 210 | 23 g | 450 mg |
| Steak · 4 oz | 150 | 21 g | 330 mg |
| Sofritas · 4 oz | 150 | 8 g | 560 mg |
Panda Express' Protein Options
Per standard portion, most protein first.
| Protein | Cal | Protein | Sodium |
|---|---|---|---|
| Grilled Teriyaki Chicken · 6.1 oz | 280 | 38 g | 610 mg |
| Kung Pao Chicken · 6.7 oz | 270 | 20 g | 1,300 mg |
| The Original Orange Chicken® · 6.2 oz | 560 | 19 g | 1,000 mg |
| Broccoli Beef · 6.3 oz | 190 | 17 g | 600 mg |
| Black Pepper Sirloin Steak · 5.9 oz | 200 | 17 g | 560 mg |
| Honey Sesame Chicken Breast · 6.2 oz | 420 | 16 g | 540 mg |
| Black Pepper Chicken · 6.3 oz | 200 | 15 g | 1,070 mg |
| String Bean Chicken Breast · 5.6 oz | 210 | 15 g | 600 mg |
| SweetFire Chicken Breast® · 5.8 oz | 360 | 15 g | 370 mg |
| Beijing Beef® · 5.6 oz | 480 | 14 g | 600 mg |
| Mushroom Chicken · 5.7 oz | 180 | 13 g | 820 mg |
| Honey Walnut Shrimp · 4.4 oz | 340 | 13 g | 790 mg |
| Eggplant Tofu · 6.1 oz | 310 | 8 g | 350 mg |
| Super Greens (Entree) · 3.5 oz | 45 | 3 g | 130 mg |
Try them
Example Orders
Chipotle
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| Classic chicken bowl | 660 | 50 g | 1,610 mg |
| High-protein double chicken bowl | 555 | 73 g | 1,790 mg |
| Steak burrito | 1,055 | 49 g | 2,260 mg |
| Chicken salad with vinaigrette | 645 | 46 g | 1,865 mg |
| Crispy barbacoa tacos | 520 | 33 g | 1,270 mg |
| Sofritas bowl with guac | 765 | 23 g | 2,030 mg |
Panda Express
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| Orange Chicken and Beijing Beef plate | 1,605 | 48 g | 2,525 mg |
| Grilled teriyaki and super greens bowl | 460 | 46 g | 1,270 mg |
| Broccoli beef and kung pao plate | 1,030 | 48 g | 1,900 mg |
| Bigger plate with honey walnut shrimp | 1,630 | 61 g | 3,430 mg |
| Half and half sirloin bowl | 550 | 28 g | 1,410 mg |
Chipotle vs Panda Express FAQ
Is Chipotle or Panda Express healthier?
Neither is healthier across the board; it depends on what you order. By each chain's official numbers, the most protein you can get for 500 calories or less is 72 g at Chipotle and 46 g at Panda Express. Comparing one signature item each: 660 calories and 1,610 mg of sodium at Chipotle for a classic chicken bowl, against 1,605 calories and 2,525 mg at Panda Express for the Orange Chicken and Beijing Beef plate. Build your usual order in both calculators to compare exactly.
Which has more protein, Chipotle or Panda Express?
Under 500 calories, Chipotle comes out ahead: 72 g (490 calories) at Chipotle for a burrito bowl with Black Beans, double Chicken, and 46 g (460 calories) at Panda Express for a bowl with Super Greens, Grilled Teriyaki Chicken. Per portion, Chipotle's highest-protein option is Chicken (32 g) and Panda Express' is Grilled Teriyaki Chicken (38 g).
Which has less sodium, Chipotle or Panda Express?
It depends on the order. Comparing one signature item each: 1,610 mg at Chipotle for a classic chicken bowl, and 2,525 mg at Panda Express for the Orange Chicken and Beijing Beef plate. The daily value is 2,300 mg. Both calculators show sodium for every item, so you can pick lower-sodium options as you build.
More Comparisons
About This Data
Figures are from each chain's own published nutrition information, as used in our Chipotle calculator and Panda Express calculator, where you will find the source and date. Portions are made by hand and vary. See how we source and check data.