Healthy ordering guide · official data

Healthiest Panda Express Order

Lighter, higher-protein and lower-sodium picks, by the numbers

Lightest filling meal370 calBowl: Super Greens, Broccoli Beef370 cal25 g protein1,260 mg sodiumOpen this order →Most protein under 500 cal46 g proteinBowl: Super Greens, Grilled Teriyaki Chicken460 cal46 g protein1,270 mg sodiumOpen this order →Lower-sodium pick1,160 mg sodiumPlate: Super Greens, SweetFire Chicken Breast®, Super Greens (Entree)585 cal26 g protein1,160 mg sodiumOpen this order →

We ranked every way to build a Panda Express order by calories, protein and sodium, using Panda Express' own nutrition figures. "Filling" means at least 25 g of protein. Updated Oct 2026.

In brief

The Short Answer

The lightest Panda Express meal with at least 25 g of protein is a bowl with Super Greens, Broccoli Beef: 370 calories, 25 g of protein and 1,260 mg of sodium.

For the most protein in 500 calories or less, order a bowl with Super Greens, Grilled Teriyaki Chicken: 46 g for 460 calories, with 1,270 mg of sodium.

Watching sodium? Among filling orders of 650 calories or less, the least sodium is in a plate with Super Greens, SweetFire Chicken Breast®, Super Greens (Entree): 585 calories, 26 g of protein and 1,160 mg of sodium (50% of the 2,300 mg daily value).

Build your own Panda Express order →

Biggest savings

Easy Swaps at Panda Express

The changes that cut the most calories, one step at a time.

−430 calChoose Super Greens instead of Fried RiceSide · 7 g less protein

The main event

Pick Your Protein

One standard portion each, most protein first. The last column is protein per 100 calories: higher means more protein for the calories.

Entrées	Cal	Protein	Sodium	g / 100 cal
Grilled Teriyaki Chicken · 6.1 oz	280 cal	38 g protein	610 mg sodium27% DV	13.6
Kung Pao Chicken · 6.7 oz	270 cal	20 g protein	1,300 mg sodium57% DV	7.4
The Original Orange Chicken® · 6.2 oz	560 cal	19 g protein	1,000 mg sodium43% DV	3.4
Broccoli Beef · 6.3 oz	190 cal	17 g protein	600 mg sodium26% DV	8.9
Black Pepper Sirloin Steak · 5.9 oz	200 cal	17 g protein	560 mg sodium24% DV	8.5
Honey Sesame Chicken Breast · 6.2 oz	420 cal	16 g protein	540 mg sodium23% DV	3.8
Black Pepper Chicken · 6.3 oz	200 cal	15 g protein	1,070 mg sodium47% DV	7.5
String Bean Chicken Breast · 5.6 oz	210 cal	15 g protein	600 mg sodium26% DV	7.1
SweetFire Chicken Breast® · 5.8 oz	360 cal	15 g protein	370 mg sodium16% DV	4.2
Beijing Beef® · 5.6 oz	480 cal	14 g protein	600 mg sodium26% DV	2.9
Mushroom Chicken · 5.7 oz	180 cal	13 g protein	820 mg sodium36% DV	7.2
Honey Walnut Shrimp · 4.4 oz	340 cal	13 g protein	790 mg sodium34% DV	3.8
Eggplant Tofu · 6.1 oz	310 cal	8 g protein	350 mg sodium15% DV	2.6
Super Greens (Entree) · 3.5 oz	45 cal	3 g protein	130 mg sodium6% DV	6.7

Step by step

Lighter Choices at Every Step

Lightest first. Every option is in the calculator.

Side

Choice	Cal	Protein	Sodium	g / 100 cal
Super Greens · 10 oz	180 cal	8 g protein	660 mg sodium	4.4
Chow Mein · 12 oz	520 cal	14 g protein	1,040 mg sodium	2.7
White Steamed Rice · 12 oz	570 cal	11 g protein	0 mg sodium	1.9
Chow Fun · 12 oz	580 cal	13 g protein	1,570 mg sodium	2.2
Quinoa Fried Rice · 12 oz	600 cal	15 g protein	740 mg sodium	2.5
Fried Rice · 12 oz	610 cal	15 g protein	810 mg sodium	2.5

Try them

Example Orders, Lightest First

Each one opens in the calculator, ready to change.

Order	Cal	Protein	Sodium	g / 100 cal
Grilled teriyaki and super greens bowl	460 cal	46 g protein	1,270 mg sodium	10.0
Half and half sirloin bowl	550 cal	28 g protein	1,410 mg sodium	5.1
Broccoli beef and kung pao plate	1,030 cal	48 g protein	1,900 mg sodium	4.7
Orange Chicken and Beijing Beef plate	1,605 cal	48 g protein	2,525 mg sodium	3.0
Bigger plate with honey walnut shrimp	1,630 cal	61 g protein	3,430 mg sodium	3.7

Healthy Panda Express FAQ

What is the healthiest thing to order at Panda Express?

The lightest Panda Express meal with at least 25 g of protein is a bowl with Super Greens, Broccoli Beef: 370 calories, 25 g of protein and 1,260 mg of sodium. For the most protein in 500 calories or less, order a bowl with Super Greens, Grilled Teriyaki Chicken: 46 g for 460 calories, with 1,270 mg of sodium. Watching sodium? Among filling orders of 650 calories or less, the least sodium is in a plate with Super Greens, SweetFire Chicken Breast®, Super Greens (Entree): 585 calories, 26 g of protein and 1,160 mg of sodium (50% of the 2,300 mg daily value). These picks rank calories, protein and sodium from Panda Express' own nutrition figures; what is healthiest for you depends on your own needs.

What is the highest-protein order at Panda Express under 500 calories?

A bowl with Super Greens, Grilled Teriyaki Chicken: 46 g of protein for 460 calories, with 1,270 mg of sodium.

How can I make my Panda Express order healthier?

The biggest calorie savings when you build a Panda Express order: choose Super Greens instead of Fried Rice (430 calories less, 7 g less protein). For protein, Grilled Teriyaki Chicken has the most per portion: 38 g for 280 calories.

Which Panda Express items are highest in sodium?

Sodium adds up across every step of the order. The saltiest single choices are Chow Fun (1,570 mg, 68% of the daily value), Kung Pao Chicken (1,300 mg, 57% of the daily value), Black Pepper Chicken (1,070 mg, 47% of the daily value). The daily value of 2,300 mg is for a whole day.

Is Panda Express healthy?

It depends on what you order. The example orders in our calculator run from 460 calories (Grilled teriyaki and super greens bowl) to 1,630 calories (Bigger plate with honey walnut shrimp). The lightest filling meal we found is a bowl with Super Greens, Broccoli Beef at 370 calories.

Your order, your numbers

Build Your Panda Express Order

Pick every item and see calories, protein, carbs, fat and sodium add up as you go.

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About This Guide

Every number comes from Panda Express' own published nutrition information, as used in our Panda Express calculator, where you will find the source and date. We rank orders by calories, protein and sodium only; other things matter too, and what is right for you depends on your own needs. This is not medical advice. Portions are made by hand and vary. See how we source and check data and how every chain compares.