One of the popular seafood options on the menu is the Honey Walnut Shrimp; a premium option that will cost you an additional $1.25. Leafy greens like broccoli and kale are some of the most nutrient-rich foods you'll find. It is mighty tasty - that we cannot deny. The carbs in this meal come from the bun and the vegetables in the salad. At Panda Express, the best option is to order a side of steamed rice. (Yes, Heres How), Does Creatine Help You Lose Weight? PER SERVING: 150 calories, 7 g fat (1.5 g saturated fat, 0 gtrans fat, 12mg cholesterol), 520 mg sodium, 13 g carbs (2 g fiber, 7 g sugar), 9 g protein. Panda Express is not the most allergy-friendly place to pick up a quick meal. Its WokSmart program puts a green symbol next to menu items that are 300 calories or less and provide at least 8g of protein. For low-calorie or low-carb eating, steer clear of the Beijing beef. One could easily argue that the benefits associated with shrimp are worth the few extra calories that come from the fact that it is deep fried. Just say no to Chow Mein. Chick-fil-A has menu items that range in calories from 45 to 720 calories, whereas Panda Express has menu items that range from 45 to 520 calories. Adding shanghai angus steak as the second entree provides more fat and protein to your meal. However, high sodium, sugar, and saturated fat content make healthy choices a bit tricky in this category. Plus, each serving of this savory entre offers 9 grams of filling protein. This salad has 330 calories, 15g fat, 26g carbs, 27g protein, 6g fiber, and 690mg of sodium. Panda Express menu items have significantly less sodium on average than Chick-fil-As menu items. The sodium content of this meal can be reduced by 230mg by removing the cheese from the Egg White Grill. Funny. 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. Yes, it has more sodium than you should consume in a day (1260 MG), but it has 10 grams of protein and can be a perfect lunch option on a chilly fall or a cold winter day. For a lower-sodium, higher-protein meal, check out the black pepper Angus steak. Overall this is a much healthier establishment to eat at and will allow you to keep your calorie level down closer to where it should be. For a special treat, some of the Panda Express locations offer a tea bar, featuring unique, hand-crafted beverages like milk tea, fruit smoothies, lemonade, and sparkling yogurts. 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. 5. The Chick-fil-A sandwich would be a better choice for someone looking to maximize protein intake for muscle gain and also keep fat low. We do not provide medical advice, diagnosis, or treatment. Panda Express has plenty of entrees for pescatariansor anyone who enjoys Chinese-inspired seafood. In fact, Panda Express notes that the availability of the grilled chicken might vary depending on your location, so if you know you want it, be sure to visit at the start of the lunch or dinner rush. However, the shrimp itself is high in protein as well as vitamins, minerals, and antioxidants, making it a healthy option to include in your diet if you are a big seafood fan. Protein and fat both provide the feeling of being full and satisfied for longer periods after eating. There are also several seafood dishes (some vegetarians also include fish in their diet). Keep in mind that this dish alone will likely not be enough to help you stay full. Specifically, the side of greens includes broccoli, kale, and cabbage, all excellent ingredients to incorporate into our diets. 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). If you want a high-protein, low-carb lunch, order the Grilled Teriyaki Chicken. However, the Chick-fil-A side salad has less than half the sodium content of the Panda Express Super Greens side. 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. However, keep in mind that cross-contamination is possible, because shared utensils and cooking equipment could introduce allergens into any dish. When it comes to making smart meal decisions, there is plenty of variety at Panda Express if you make your selections wisely. Aside from the usual suspects of chicken and beef, you can also enjoy a healthy dose of shrimp at Panda Express. The entire meal is only 355 calories, 20.5g fat, 22g carbs, 22g protein, 4g fiber and 920mg of sodium. Marinated chicken tends to have more calories due to all the sugar added to the marinade sauce. Panda Express has its Eggplant Tofu as a plant-based entree. 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. The Winner: Panda Express Sauces tend to be high in sugar and calories. That is quite achievable as long as you make sure to prominently include them in your lunch and dinner. The Winner: Panda Express Panda Express is the winner when it comes to having menu items that are lower in sodium than Chick-fil-A, and is a better option for those who want to reduce their sodium consumption. Panda Express offers options that include two and three meat entrees. The key is to focus on what and how much you eat, regardless of where. Water is, of course, always a good choice for washing down your meals, but if you would prefer something with more flavor, go with black tea. Can you eat healthy at panda express? If you order orange chicken, consider skipping an appetizer or boosting fiber by choosing brown rice. One of those is String Bean Chicken Breast, which comes with string beans and onions that are tossed in a ginger soy sauce. Won't go back. The chicken is then breaded by hand in the restaurant for Chick-fil-As Original Chicken menu items. It also provides just 1g of fiber and a significant amount of sugar (24g). If you are a seafood fan, you will be happy to know that shrimp is packed with nutrients, and since this dish is not fried like its Honey Walnut counterpart, there is very little added fat. Please Share the Love and Connect with The Jeans Fit! Just as the string bean chicken makes a healthy choice for adults, its a nutritious, not-too-sweet option for kids, too. The two soups offered at Panda Express are both very good dietary selections that will be a nice addition to your meal to boost protein intake slightly and help fill you up. The meal at Panda Express that has the least calories is a bowl with string bean chicken as the entree and super greens as the side. Were a team of athletes, nutrition coaches, and registered dieticians who love to share our passion for working out and eating healthy. Order a plate with two entrees In addition to carbs, your body also needs protein post-workout. However, Panda Express does have Eggplant Tofu as an entree featuring a plant-based source of protein, whereas Chick-fil-A only has salads and side dishes for plant-based meals, without a protein source. Now, we know what you are probably thinking by now: Where is the Orange Chicken? navigator.sendBeacon('https://www.google-analytics.com/collect', payload); My top 3 healthy meal recommendations from Panda Express are: My first meal recommendation from Panda Express is the String Bean Chicken Breast entree with a side of the kids size steamed rice and a side of super greens to create a high-protein meal with lots of vitamins & minerals. By selecting two entrees that are grilled and not deep fried, this keeps the fat to a moderate serving size. Compared to the other beef items on the menu, it is lower in calories and higher in fiber than most. The potstickers also come in lower on all of those metrics when compared to the Vegetable Spring Rolls and Chicken Egg Rolls that are also available at Panda Express. The result is great taste and more micronutrients. Answer (1 of 6): Panda Express is not healthy at all for people with hypertension. Sarah Garone, NDTR, is a freelance health and wellness writer who runs a food blog. We often think of dessert as something that could totally throw an otherwise healthy meal off-balance, but in the case of fortune cookies, one (or several) is not going to tip the scales. 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. Here's how to order at Panda Express and get a somewhat balanced meal, while still reaping the benefits of quick-service convenience. THIS PANDA EXPRESS PROTEIN HACK IS A GAMECHANGER! Learn more. Avoid fried rice, chow mein noodles and meat that is fried. Once it's a light foam, drop in your shrimp. Even this won't break your daily budget though, making it still a very good choice if you're in the mood for shrimp. All in all, the Grilled Teriyaki Chicken contains 275 calories per serving, with 470 milligrams of sodium. That said, if maximizing protein intake is your goal, then the chicken soup is a better choice. This meal has 1,124 calories, 52g protein (19%), 76g carbohydrates (27%) and 68g fat (54%). A healthy meal option at Panda Express is the Black Pepper Angus Steak. If you still have room for dessert after your Chinese-inspired lunch or dinner, you can choose from a fortune cookie or chocolate chip cookie. Address: 911 Washington Ave Ste 500, St. Louis, MO 63101, Complete Guide On High Protein Fast Food For Bodybuilding, 12 Best Low Sodium Panda Express Meals (What To Eat), What to Eat At Subway When Bulking or Cutting (6 Meals), Eating at Mcdonalds When Bulking or Cutting (6 Meals), 3 meal options for what to eat at Panda Express to lose weight, 3 meal options for what to eat at Panda Express when bulking, My top 3 tips for eating at Panda Express both before and after your workout. Specifically analyzing fried rice and chow mein of panda express provides for an in depth comparison that highlights the similarity of calories, fat, sodium, and carbs. Sizzling Shrimp. Grilled teriyaki and grilled asian chicken are = highest protein entree options with 36g of protein each. Several menu items come with a Wok Smart designation, indicating they have at least 8 grams of protein and 300 calories or less. With that much sodium, you might as well be eating over five servings of potato chips. What you eat pre-workout plays an important role in your gym performance as it provides you with the energy you will need to get through your workout. xhr.open('POST', 'https://www.google-analytics.com/collect', true); It clocks in at 210 calories with 12 grams of fat, 12 grams of protein, and 560 milligrams of sodium. Opting for white rice also means losing out on a lot of the naturally occurring nutrients that you find in brown rice. This meal would also make for a great pre or post workout meal. You may think of kids foods as mac and cheese or pizza, but even little eaters will likely enjoy sweet and savory Chinese-inspired meals at Panda Express. To further cut down your calories at Panda Express (and at any Chinese restaurant! By ordering super greens instead of rice as your side, you are saving yourself 285 calories and 77g of carbohydrates. It has 6 grams of sugar and 2 grams of saturated fat. Yes, you should eat at Panda Express after a workout. This will boost the carbs in your meal giving you the energy you need to get through a tough gym session. No problem! The addition of a fruit cup makes an overall balanced meal. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Here are the top 5 healthiest meals to order at Panda Express. By including both in your order, you ensure you are getting sufficient protein for your body to repair muscles post-workout leading to muscle growth and increased strength. If you follow a specific diet or have serious food allergies or intolerances, however, youll likely need to be careful about dining at this chain. Panda Express is healthier than Chick-fil-A because most menu items are lower in calories, fat, and sodium. 8. Panda Express' white steamed rice actually comes in at 380 calories, less than that of the brown rice option, but its serving size is also more than two ounces smaller, per the chain's nutrition information. This is particularly important when bulking as protein is needed by your body in order to build muscle mass and strength. Did you know that 1 of every 3 American adults have hypert. This meal is high in protein from the chicken and is also a great source of micronutrients and fiber from the vegetables in the salad. if( navigator.sendBeacon ) { She works with athletes and active individuals looking to improve performance and develop healthy nutritional habits and behaviors. The orange chicken cub meal will probably appeal to kids palates, but doesnt offer a great nutrition profile. Fortunately, you can research which menu items contain which allergens by viewing Pandas allergen info online. One fortune cookie at Panda Express has just 20 calories, 0g total fat, 0g saturated fat, 5g carbohydrate, 2g of sugar, 0g protein, and 0mg sodium. This option is high in protein to help keep you feeling full, but lower in fat and calories than options with whole eggs. . 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. She has a passion for training, teaching, and writing. Yes, it has more sodium than you should consume in a day (1260 MG), but it has 10 grams of protein and can be a perfect lunch option on a chilly fall or a cold winter day. If you are out with the family, order a side of brown rice (if available) or a side of the Panda Express Super Greens. By adding steamed rice to your order, you are increasing the carbs by 43g and calories by 172. Overall, the String Bean Chicken from Panda Express is a healthier option for most people. Just one Chicken Egg Roll has more calories than three potstickers, so you definitely get more bang for your buck health-wise by choosing the latter. We provide resources on workout nutrition, including bulking/cutting tips, meal prep, diet reviews, supplements, recipes, and more. To make the Grilled Teriyaki Chicken a healthy meal choice, ask for no teriyaki sauce (its full of sugar!) Its made of a blend of healthy veggies that includes broccoli, cabbage, and kale. 2023 Dotdash Media, Inc. All rights reserved. In addition to its many stand-alone locations, you may have spotted this chain on college campuses, in mall food courts, or at airports. The adult portion contains 45 calories, 2g total fat, 0g saturated fat, 5g carbohydrate, 3g protein, and 130mg sodium. Whether youre hungry for a protein-and-veggie meal or meat all by itself, Panda Express has you covered with five beefy options. Learn more: Eating at Panda Express When Bulking or Cutting (6 Meals). Here, you will find everything from lean meats with vegetables to fried, battered choices loaded with sugary sauce. Then you'll fry them until they reach a golden brown color. Toss the shrimp, nuts, and sauce together in a . Harvard T. H. Chan School of Public Health. When eating less calories, this is very helpful to feeling good so its important to include in all meals. Wasn't worth it anyway! Next, you'll stir together mayonnaise, sweetened condensed milk, and honey for the sauce. Specifically, the Chicken Potstickers have only 160 calories, and they also contain fewer carbohydrates, fat, saturated fat, and cholesterol than the Cream Cheese Rangoons. Learn more: Eating at Chick-Fil-A When Bulking (6 Bodybuilding Meals). You may actually be surprised to see just how many options you can order at Panda Express without breaking 500 calories. Avoid fried rice, chow mein noodles and meat that is fried. Is it really a Chinese meal if it doesnt end with a fortune cookie? 7 Healthiest Foods at Japanese Restaurants, The Lowest Calorie Desserts at Dairy Queen (DQ), Link to Panda Express nutritional info for the entire menu. This dish includes a healthful medley of broccoli, kale, and cabbage. 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. This meal has 305 calories with 15g of protein, 23g of carbohydrates and 17g of fat. The nutrients in fresh produce are at their peak when it is first picked. However, Chick-fil-A still ranks highly in terms of being healthy as they have many high protein options and more variety in terms of salads and side dishes. She is also the founder of Marisa Moore Nutrition. This one gets the green light from our nutritionists. Thank you, {{form.email}}, for signing up. Adding a side of Super Greens to your Panda Express order will pump up the flavor and nutrition of your meal. The sweet and sour chicken entree has a moderate 260 milligrams. var xhr = new XMLHttpRequest(); This meal has 765 calories, 67g of protein (34%), 55g of carbohydrates (28%) and 34g of fat (38%). This one comes with 360 calories, 23g total fat, 3.5g saturated fat, 35g carbohydrate, 9g sugar, 13g protein, and 440mg sodium. Really, you can make healthy choices at any fast food restaurant. (What Science Says), At Chick-fil-A you can order a burger without a bun if youre trying to reduce your carb intake, At Panda Express you can skip rice or noodles if youre trying to reduce your carb intake. day. Chick-fil-As only menu items with no sodium are its fruit cups; its large chicken soup has the highest sodium content with a whopping 1920mg. Laura Semotiuk is a Precision Nutrition Level 1 certified nutrition coach. Your best bet here would be to go with the side of brown steamed rice, which contains 420 calories. To make it healthier, ask for the entre without the black pepper sauce. Because of its large range of choices, the Panda Express menu caters to all sorts of palates, appetites, and dietary goals. So there's lots of options for you regardless of what phase your diet is in. Which is Healthier: McDonalds or Subway? 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. The grilled chicken is an excellent lean source of protein. The majority of seafood choices are made with shrimp, but a steamed ginger fish is another alternative. 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. Courtesy of Panda Express. Ordering this salad with the dressing on the side will allow you to reduce the amount of calories, fat, and sodium. The other vegetable entre at Panda Express is the eggplant tofu. It is big on flavor, and fortunately it does not have to sacrifice its nutritional value to get there. 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