Overall, the String Bean Chicken from Panda Express is a healthier option for most people. Next, you'll stir together mayonnaise, sweetened condensed milk, and honey for the sauce. The Panda Express menu is based on Chinese-American food classics. If you want a high-protein, low-carb lunch, order the Grilled Teriyaki Chicken. This dish includes a healthful medley of broccoli, kale, and cabbage. Saturated fat and cholesterol are kept to a minimum at 2.5 grams and 50 milligrams, respectively. Here's a closer look at their menu to help you decide. No one would argue that a bowl filled with fortune cookies is as nutrient-dense as a bowl filled with broccoli. Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog. The Mushroom Chicken at Panda Express offers multiple perks, such as the fact that one serving contains only 220 calories. 7 Healthiest Foods at Japanese Restaurants, The Lowest Calorie Desserts at Dairy Queen (DQ), Link to Panda Express nutritional info for the entire menu. Three meal options to order at Panda Express to lose weight are: This meal has 384 calories, 42g protein (44%), 18g carbohydrates (19%) and 16g fat (38%). Though its not overly indulgentwith 160 calories, 7g total fat, 3g saturated fat, 25g carbohydrate, 2g protein, and 125mg sodiumits definitely a heavier choice than the fortune cookie. This salad has 330 calories, 15g fat, 26g carbs, 27g protein, 6g fiber, and 690mg of sodium. But let's break down the science behind why veggies are recommended so often by every dietician, nutritionist, and medical expert. Karma, right? It might cost you slightly more to add this premium entre to your bowl or plate, but Panda Express' Black Pepper Angus Steak really packs in the flavor. Per the chain's website, it has been gradually reducing sodium and sugar content, its foods have no added MSG, and none of its menu items contains unhealthy trans fats, which contribute to heart disease. This one comes with 360 calories, 23g total fat, 3.5g saturated fat, 35g carbohydrate, 9g sugar, 13g protein, and 440mg sodium. They come included with your meal at Panda Express, so you do not even have to shell out any extra cash to enjoy them. It is big on flavor, and fortunately it does not have to sacrifice its nutritional value to get there. 2 Sticky Vegan Orange Chicken. Chick-fil-A makes its salads on-site daily to ensure freshness. The Super Greens is a great option to add to any meal from Panda Express to add micronutrients and fiber for minimal added calories (only 45 calories in the side dish size). The grilled chicken is an excellent lean source of protein. By selecting two entrees that are grilled and not deep fried, this keeps the fat to a moderate serving size. It is then tossed in a spicy black pepper sauce, so if you are somewhat averse to heat, you may want to sit this one out. if you connect with me on social media. If you are losing weight, a plate with grilled entrees and super greens will provide a high protein and moderate to high-fat meal. Yes you can eat at Panda Express and gain muscle. xhr.open('POST', 'https://www.google-analytics.com/collect', true); Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Can You Cook With Protein Powder? If you order orange chicken, consider skipping an appetizer or boosting fiber by choosing brown rice. Were a team of athletes, nutrition coaches, and registered dieticians who love to share our passion for working out and eating healthy. First, what kind of meat do you want? If you are looking for a healthier lunch or dinner, plan ahead by researching lower-sodium, lower-sugar itemsor consider the chains line of lower-calorie Wok Smart entrees. It clocks in at 210 calories with 12 grams of fat, 12 grams of protein, and 560 milligrams of sodium. This choice comes with more calories, fat, and sodium than the super greens. Let's have a closer look at their menu so you can make the smartest meal choices. 2023 The Jeans Fit Beloved Theme by Restored 316, The Healthiest Meal Options at Panda Express, Healthy Sides to Add to Your Meal at Panda Express, Panda Express Nutritional Info for Popular Entrees. Avoid fried rice, chow mein noodles and meat that is fried. Sugary Drinks. It is a great way to stick to healthy eating while still enjoying the convenience and tastiness of fast casual dining. This is only half the saturated fat of Chick-fil-As sandwich. Panda Express doesnt provide information about how often its produce is restocked. Its slightly smaller in size than the other entrees (5.1 oz), but you can add a size of vegetables or brown rice to make it more filling. This is helpful when bulking to ensure you are hungry enough to eat the high calories required. Although Barqs root beer is sweet and tasty, the large (42 oz) size at Panda Express comes with 560 calories, 0g total fat, 0g saturated fat, 153g carbohydrate (152g of which are from sugar), 0g protein, and 190mg sodium. That said, if maximizing protein intake is your goal, then the chicken soup is a better choice. If you are looking to further boost the carbs, a full serving of steamed rice can be ordered as the side. Read our, Meeting Dietary Needs at Asian Restaurants, What to Eat at Subway: Healthy Menu Choices and Nutrition Facts, What to Eat at P.F. For only 190 calories, the String Bean Chicken Breast Packs 14 grams of protein and 4 grams of dietary fiber to keep you full. If you are really hungry and want something a little extra on the side to go with your meal at Panda Express, the fast food chain offers a few different appetizers to accompany your bowl or plate. Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. Lauren Graham is a Precision Nutrition Level 1 certified nutrition coach. (No wonder its sauce is so finger-licking sweet!) The Winner: Panda Express At Panda Express, grilled teriyaki or asian chicken are the leanest protein options resulting in the lowest fat meal most ideal for post-workout. Basically burritos without all the fun fillings, chicken burrito is 340 calories, 8F, 49C, 19P. Mushrooms provide a surprising amount of nutrition in very few calories, including two B vitamins, riboflavin and niacin, as well as several important minerals such as copper (which helps make red blood cells), selenium (an antioxidant), and potassium (an electrolyte that aids in nerve and muscle function). Studies show that they can help reduce your risk of heart disease, cancer, and even slow cognitive decline! The steak comes served with baby broccoli, onions, red bell peppers, and mushrooms. day. Keep in mind that in addition to these a la carte items, diners can choose bowls or plates that includes sides, like chow mein or fried rice, as well as multiple entres that come with their own nutritional counts. Hi! However, we dont want to overdo it. One of those is String Bean Chicken Breast, which comes with string beans and onions that are tossed in a ginger soy sauce. Then, don't missPopular Fast Food Items to Never Order, Say Dietitians! Groundedtoearth 8 yr. ago. This will boost the carbs in your meal, providing you with lots of energy to get you through your workout. If you're in the mood for beef instead, you have three options, Beijing Beef, Broccoli Beef, and Mongolian Beef. 121 reviews of Panda Express "Best Chinese food east of the Salinas river! Adding shanghai angus steak as the second entree provides more fat and protein to your meal. Finally sat down to eat. Like most fast food chains, there are healthy and unhealthy options at Panda Express. Its almost always a good idea to give veggies prime real estate on your platewhich is why the super greens side gets our vote as the best side dish at Panda Express. You can't go wrong with this tasty combination of chicken, mushrooms, and zucchini served with a light ginger soy sauce. Please give it 5 stars (see below!) Get the best food tips and diet want to eat at Panda Express, choose one of these items off the menu to limit total calories and keep your diet in check. That is not all that bad, considering you are eating at a fast food establishment. For low-calorie or low-carb eating, steer clear of the Beijing beef. The Panda Express Mushroom Chicken only has 220 calories, which is awesome for those looking to keep that count down, but it comes with a whopping 840 milligrams of sodium per serving. Because regularly drinking sugar-sweetened beverages can increase the risk of health conditions like obesity and type 2 diabetes, we would recommend steering clear of sweet drinks in favor of unsweetened iced tea. Many of the adult entrees are available in cub sizes for kids. Some of the options that are definitely not worth ordering at Panda Express, include the mushroom chicken and eggplant tofu.While the former is chock full of sodium, the latter has a whopping 24 grams of fat making them both not great for your health. This option is high in protein to help keep you feeling full, but lower in fat and calories than options with whole eggs. Beyond the health statistics, it is also a great meal option if you like mushrooms. Chick-fil-A also has a very limited selection of options that are suitable for vegetarians or vegans. To replenish these stores, a high carb meal after your training is necessary, preferably within 1 to 1.5 hours post-workout. . Skip the Diet Soda By ordering super greens instead of rice as your side, you are saving yourself 285 calories and 77g of carbohydrates. Customization allows you to tailor your meal based on your personal preferences and health and fitness goals. Thechicken potstickersat Panda Express are our top appetizer choice, with 160 calories, 6g fat, 1.5g saturated fat, 20g carbohydrate, 6g protein, and 250mg sodium. Here, you will find a wide array of offerings, from appetizers and sides (like potstickers and egg rolls) to signature entrees (like honey walnut shrimp, orange chicken, and broccoli beef). If you eat here regularly, be sure to fit veggies and higher fiber, lower-sodium foods into your other meals.. Sauces tend to be high in sugar and calories. Its WokSmart program puts a green symbol next to menu items that are 300 calories or less and provide at least 8g of protein. Grilled teriyaki chicken is high in protein and contains a serving of fat. | Fast Food Bodybuilding On A Budget! This includes the salad dressing. There are more chicken-based dishes than any other protein on the menu. This heathier entree has 190 calories, 9g total fat, 2g saturated fat, 13g carbohydrate, 14g protein, and 590mg sodium. If you are bulking, a plate with one grilled and one beef entree and rice will provide a high protein and carb but moderate fat meal. Panda Express is not the most allergy-friendly place to pick up a quick meal. Most of the dishes take almost the recommended daily sodium intake. Katherine Brooking MS, RD is registered dietitian, nutrition writer/influencer and media spokesperson. Chicken breast, string beans and onions wok-tossed in a mild ginger soy sauce. Panda Express is quite transparent about the fact that they dont cater much to special diets. Both the Egg Flower and Hot & Sour Soup provide 90 calories each, with the former containing 2 grams of fat and the latter only 3.5. The fat source is mainly the salad dressing. Compared to the other beef items on the menu, it is lower in calories and higher in fiber than most. Again, this is helpful to make the process of consuming less calories, more comfortable and enjoyable. So what should you eat at Panda Express if you workout? The average entree at Chick-fil-A has 4.2g of saturated fat; the single highest item is the Grilled Chicken Club Sandwich with 8g. If we compare the beef meals, the Panda Express one will still be $3.50, however, the McDouble is on the McDonald's dollar menu, which means it is only $1.00. The nutrients in fresh produce are at their peak when it is first picked. . So if you know you want chicken but you are not a fan of mushrooms, there are still plenty of options to choose from. Reducing the fat in our post-workout meal will make sure there are no delays. . In fact, its one of the highest-calorie, highest-sugar options. This one gets the green light from our nutritionists. With that much sodium, you might as well be eating over five servings of potato chips. Because these drinks are highly customizable, with extras like aloe vera, lychee fruit jelly, and boba pearls, their nutrition content varies significantly. Another good option that contains the same number of calories and only one gram of fat more is the Mushroom Chicken, which also has 14 grams of protein as well. The majority of their menu items are higher in calories, fats, and sodium than Panda Express. Drink water or an iced tea instead. You will find you have more moderate energy for a longer period of time, instead of the quick burst of intense energy needed for a workout. The result is great taste and more micronutrients. The healthier option for most individuals is the Panda Express Super Greens side dish because its lower in calories, carbs, and fat, and higher in protein than the Chick-fil-A side salad. Try pairing the broccoli beef with white rice for a total of just 7g of fat. If you are out with the family, order a side of brown rice (if available) or a side of the Panda Express Super Greens. Try adding a side of white steamed rice for some added sustenance, unless you're following a low-carb diet, in which case you'll want to cut that portion in half or skip altogether. Both the Egg Flower and Hot & Sour Soup provide 90 calories each, with the former containing 2 grams of fat and the latter only 3.5. If you are planning to eat this meal before or after your workout, I recommend opting for the 700 or 900 calorie meal plans. Big on flavor and low on calories, this Angus steak, wok-seared delight is loaded with baby broccoli, onions, red bell peppers, and mushroomsall of which are tossed in a savory black pepper sauce. Order a small (10-inch) chicken taco pizza. This meal has 1,563 calories with 136g of protein, 122g of carbohydrates and 59g of fat. Combine that with the baby broccoli, which also contains a number of healthy nutrients, and you have the makings of a healthy meal option the next time you visit Panda Express. Potstickers from Panda Express are pan-seared, not deep fried, so you would be cutting down on the calories and fat. COVID update: Panda Express has updated their hours, takeout & delivery options. No problem! Panda Express serves multiple dishes that contain vegetables (but only one true vegetarian entre option) and offers brown rice as a higher fiber option. All in all, the Grilled Teriyaki Chicken contains 275 calories per serving, with 470 milligrams of sodium. Skipping the toppings for the salad saves 80 calories, 6.5g fat, 6g carbs, 1g protein and 70mg of sodium. I have stopped eating any rice or chow mein too. My final meal recommendation from Panda Express is Broccoli Beef, again paired with the kids size of white steamed rice for lower overall calories and carbs. Panda Express is healthier than Chick-fil-A because most menu items are lower in calories, fat, and sodium. The Panda Express Super Greens side dish is lower in calories, carbs and fat, and higher in protein, than the Chick-fil-A side salad. xhr.setRequestHeader('Content-Type', 'text/plain;charset=UTF-8'); Depending on your nutrition goals, you might discover that you can more easily meet your needs at one restaurant verus the other. Please Share the Love and Connect with The Jeans Fit! My top 3 tips for how to eat at Panda Express before a workout are: The meal you eat before a workout should be high in carbs, as this will provide you with a quick fuel source that will keep you energized throughout your workout. In order to lose weight, you need to burn more calories than you are eating. Well, we are sorry to say that it does not qualify as a Wok Smart entre. Grilled teriyaki and asian chicken are the leanest protein sources at Panda Express making them the best option to eat before a workout. Ensure you are avoiding fried rice as it has extra fat that impedes this process. Check out the Panda Express Nutrition Guide. Learn more: Eating at Chick-Fil-A When Bulking (6 Bodybuilding Meals). To determine whether Chick-fil-A or Panda Express is healthier its important to compare them across different metrics of nutrition to see which one comes out on top. Your post workout meal is just as important as your pre-workout meal. This dish includes a healthful medley of broccoli, kale, and cabbage. This is an important consideration for anyone who has been advised to keep their sodium intake low, perhaps due to high blood pressure. We do not provide medical advice, diagnosis, or treatment. When deciding whether a restaurant is healthy, its also important to consider the quality of the meat in its meals. Panda Express menu items are lower in calories, fat, and sodium than Chick-fil-A. The vegetables for their toppings and side dishes are of equally high quality and fresh produce is restocked several times each week from local farmers. A serving of the delicious Broccoli Beef entre will only set you back 150 calories and, as the name suggests, it's loaded with nutrient-dense broccoli. Surprisingly, Panda Express features just two vegetable entreesthe super greens and the eggplant tofu. The most well-rounded beef choice on the Panda Express menu is broccoli beef. That said, Chick-fil-A main menu items are higher in protein than Panda Express, which is usually a positive for helping to meet protein targets. Fortunately, you can research which menu items contain which allergens by viewing Pandas allergen info online. It actually has a plant-based entree, whereas Chick-fil-A does not have any entrees for vegans or vegetarians at all. Panda Express is healthier than Chick-fil-A because most menu items are lower in calories, fat, and sodium. You wont find a gluten-free,vegan, orvegetarian section of their menu. It is mighty tasty - that we cannot deny. 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