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Low Calorie Options at Panda Express: Complete Guide

Finding low-calorie options at Panda Express is easier than you might think. This guide will help you make informed choices while enjoying your favorite Chinese-American dishes.

Best Low-Calorie Entrees

1. Broccoli Beef (150 calories per serving)

  • Only 150 calories per serving
  • 9g protein
  • 7g total fat
  • High in fiber (2g)
  • Only 520mg sodium
  • Rich in vitamins from broccoli

2. Mushroom Chicken (220 calories per serving)

  • 220 calories per serving
  • 13g protein
  • 14g total fat
  • Low in carbs (10g)
  • Good source of minerals
  • Rich umami flavor

3. Black Pepper Chicken (280 calories per serving)

  • 280 calories per serving
  • 13g protein
  • 19g total fat
  • Low in carbs (15g)
  • Flavorful pepper seasoning

Best Low-Calorie Sides

1. Super Greens (130 calories per serving)

  • Only 130 calories per serving
  • 9g protein
  • 4g total fat
  • High in fiber (7g)
  • Only 370mg sodium
  • Rich in vitamins and minerals
  • 6g natural sugars

2. Super Greens Entree (90 calories per serving)

  • Just 90 calories per serving
  • 6g protein
  • 3g total fat
  • High in fiber (5g)
  • Only 260mg sodium
  • Perfect as a light meal option

Building a Low-Calorie Meal

Sample Combinations Under 300 Calories

  1. Broccoli Beef Combo (280 calories)

    • Broccoli Beef (150 calories)
    • Super Greens Entree (90 calories)
    • Total Protein: 15g

  2. Light & Green Plate (220 calories)

    • Super Greens (130 calories)
    • Super Greens Entree (90 calories)
    • Total Fiber: 12g

High-Calorie Items to Avoid

For reference, here are some higher-calorie options to be mindful of:

  • Chow Mein (600 calories, 23g fat)
  • Fried Rice (620 calories, 19g fat)
  • Orange Chicken (510 calories, 24g fat)

Smart Ordering Tips

1. Choose Your Base Wisely

  • Super Greens: 130 calories
  • White Steamed Rice: 520 calories
  • Chow Mein: 600 calories
  • Fried Rice: 620 calories

2. Protein Selection

  • Broccoli Beef: 150 calories
  • Mushroom Chicken: 220 calories
  • Black Pepper Chicken: 280 calories
  • Grilled Teriyaki Chicken: 275 calories

3. Portion Control

  • Consider Cub Meal portions for smaller servings
  • Share larger portions
  • Focus on protein and vegetables

Vegetarian Low-Calorie Options

  • Super Greens (130 calories)
  • Super Greens Entree (90 calories)
  • Eggplant Tofu (340 calories) - higher in calories but plant-based protein

Tips for Success

  1. Plan Your Meal

    • Check nutrition information before ordering
    • Consider total calories and macronutrients
    • Balance proteins and vegetables

  2. Make Smart Substitutions

    • Replace fried rice with Super Greens (save 490 calories)
    • Choose steamed options over fried
    • Ask for sauce on the side

  3. Watch Portion Sizes

    • Standard portions are generous
    • Consider Cub Meal sizes for better portion control
    • Share larger dishes

Conclusion

With careful selection and portion control, you can enjoy a satisfying meal at Panda Express while keeping your calorie intake in check. Focus on lean proteins like Broccoli Beef or Mushroom Chicken, pair them with Super Greens, and be mindful of high-calorie sides like Chow Mein and Fried Rice.

Note: All nutritional information is sourced directly from Panda Express's current menu data. Values may vary slightly by location and preparation method.