Panda Express is one of the most popular fast-casual Chinese-American restaurant chains, known for its flavorful dishes like Orange Chicken, Beijing Beef, and Kung Pao Chicken. While these meals are delicious, keeping track of your nutrition intake can be challenging—especially if you’re counting calories, tracking macros, or managing specific dietary goals.
Panda Express Nutrition Calculator
How to Use the Panda Express Nutrition Calculator
Using the calculator is quick and beginner-friendly. Here’s how you can do it:
- Select Your Menu Items
- Browse the Panda Express menu and pick your desired entrees, sides, and appetizers.
- Enter Quantity & Portion Size
- Specify how many servings or portion sizes you’re ordering (small, medium, large, or specific weight in grams/oz).
- View Nutritional Breakdown
- The calculator instantly shows calories, protein, carbs, fat, sodium, sugar, and fiber for your meal.
- Adjust & Compare
- Try swapping or removing items to create a healthier or more macro-friendly meal.
Formula Used in Panda Express Nutrition Calculation
The nutrition values are calculated using the following basic principles:
Total Calories = (Calories per Serving × Number of Servings)
Total Carbohydrates (g) = (Carbs per Serving × Number of Servings)
Total Protein (g) = (Protein per Serving × Number of Servings)
Total Fat (g) = (Fat per Serving × Number of Servings)
Total Sodium (mg) = (Sodium per Serving × Number of Servings)
Total Sugar (g) = (Sugar per Serving × Number of Servings)
These values are based on official Panda Express nutritional data and adjusted according to your selected portion size.
Example Calculation
Let’s say you ordered:
- 1 serving Orange Chicken – 490 calories, 51g carbs, 13g protein, 23g fat, 820mg sodium
- 1 serving Fried Rice – 520 calories, 85g carbs, 11g protein, 16g fat, 850mg sodium
Step 1: Calculate Total Calories
490 + 520 = 1,010 calories
Step 2: Calculate Macros
- Carbs: 51 + 85 = 136g
- Protein: 13 + 11 = 24g
- Fat: 23 + 16 = 39g
- Sodium: 820 + 850 = 1,670mg
Final Nutrition Summary:
Your meal has 1,010 calories, 136g carbs, 24g protein, 39g fat, and 1,670mg sodium.
Why Use a Panda Express Nutrition Calculator?
- Track calories for weight loss or gain
- Monitor macros for fitness goals
- Stay within sodium limits for heart health
- Avoid excess sugar intake
- Compare different menu combinations
Tips for Healthier Eating at Panda Express
- Choose steamed rice instead of fried rice to cut calories and fat.
- Go for mixed veggies as a side for extra fiber.
- Opt for grilled teriyaki chicken over fried entrees.
- Watch portion sizes—order smaller servings if tracking calories.
- Limit sauces, as they often contain hidden sugar and sodium.
Nutritional Information of Popular Panda Express Items (Per Serving)
| Item | Calories | Carbs (g) | Protein (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Orange Chicken | 490 | 51 | 13 | 23 | 820 |
| Beijing Beef | 470 | 45 | 12 | 27 | 780 |
| Kung Pao Chicken | 290 | 14 | 16 | 19 | 970 |
| Grilled Teriyaki Chick | 300 | 8 | 36 | 13 | 530 |
| Fried Rice | 520 | 85 | 11 | 16 | 850 |
| Chow Mein | 510 | 80 | 13 | 20 | 860 |
20 Frequently Asked Questions (FAQs)
Q1. Is Panda Express food healthy?
It can be, depending on your choices. Steamed veggies, grilled chicken, and smaller portions are healthier options.
Q2. How many calories are in Orange Chicken?
A single serving contains about 490 calories.
Q3. Does Panda Express offer low-carb options?
Yes, opt for mixed vegetables and protein-rich entrees like grilled teriyaki chicken.
Q4. How can I reduce sodium intake at Panda Express?
Choose steamed sides and avoid heavily sauced dishes.
Q5. Is there a keto-friendly option?
Yes, grilled proteins and non-starchy veggies fit a keto diet.
Q6. How much protein is in Kung Pao Chicken?
About 16g per serving.
Q7. What is the healthiest entree?
Grilled teriyaki chicken or string bean chicken breast are good choices.
Q8. Can I customize portions in the calculator?
Yes, you can adjust serving sizes to match your order.
Q9. Does Panda Express use MSG?
Some dishes may contain MSG; check the official nutrition info.
Q10. Are Panda Express meals high in sugar?
Sweet sauces like orange and honey sesame chicken can be high in sugar.
Q11. How many calories in fried rice?
Around 520 calories per serving.
Q12. Is chow mein healthier than fried rice?
Nutritionally, they’re similar; both are high in carbs and sodium.
Q13. Can the calculator track multiple meals?
Yes, you can add several items to see total nutrition for a day.
Q14. Are there gluten-free options?
Some dishes are gluten-free; check the allergen menu.
Q15. Can I use the calculator for meal prep?
Yes, it’s great for tracking meals ahead of time.
Q16. How accurate is the Panda Express Nutrition Calculator?
It uses official nutrition data, making it highly accurate.
Q17. Are there vegan options?
Yes, mixed vegetables, super greens, and some tofu-based dishes are vegan.
Q18. Does portion size affect nutrition values?
Yes, doubling a serving doubles all nutritional values.
Q19. Can I track sugar intake with the calculator?
Yes, it shows total sugar per meal.
Q20. Is Panda Express good for bodybuilding?
Yes, if you choose high-protein items and balance your macros.