High Protein- 1xPlate with Super Greens, Black Pepper Sirloin Steak, Potato Chicken
Meal total
500Calories36gProtein44gCarbs20gFatPanda Express Nutrition Facts & Menu
Explore the Panda Express menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.
Menu data updated Sources & update dates
Macro-friendly Panda Express meal ideas
Every order below is built from real Panda Express menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.
Lower-calorie, high-protein
Lean Panda Express orders that stay light on calories without skimping on protein.
High ProteinHigh Protein- 1xPlate with Super Greens, Broccoli Beef, Mushroom Chicken
Meal total
500Calories37gProtein36gCarbs24gFatBalanced meals
Everyday Panda Express orders around a moderate calorie and protein target.
High Protein- 1xBigger Plate with Super Greens, Black Pepper Sirloin Steak, Potato Chicken, Steamed Ginger Fish
Meal total
700Calories51gProtein52gCarbs32gFatHigh Protein- 1xBigger Plate with Super Greens, Potato Chicken, Wok-Fired Shrimp, Wok-Fired Shrimp
Meal total
700Calories51gProtein70gCarbs24gFatBigger, high-protein meals
Heartier Panda Express orders for a big appetite or a training day.
High Protein- 1xBigger Plate with Half Chow Fun & Half Super Greens, Black Pepper Sirloin Steak, Sweetfire Chicken Breast, Wok-Fired Shrimp
Meal total
1000Calories60gProtein115gCarbs33gFatHigh Protein- 1xPlate with Half Chow Mein & Half Super Greens, Grilled Teriyaki Chicken, Sweetfire Chicken Breast
Meal total
1000Calories60gProtein108gCarbs39gFatPanda Express nutrition highlights
Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.
Highest-protein picks
Lightest options
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The interactive menu can be newer than the saved nutrition highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.
References recorded for the Panda Express menu
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Nutrition can vary by location, portion, and preparation. Check directly with Panda Express for current ingredients and allergen information.
Ordering Panda Express with macros in mind
Panda Express is more macro-friendly than its reputation suggests, especially once you understand the difference between its grilled and fried entrees. The menu is built around Chinese-American dishes, but a handful of items stand out for protein-per-calorie efficiency.
Teriyaki Chicken is the anchor. At 340 calories and 41g protein, it's one of the most protein-dense items at any fast casual chain. The Grilled Teriyaki Chicken version drops to 275 calories and 33g protein, saving 65 calories with a slight protein reduction. Both are served as individual entrees in Panda's bowl or plate system.
The best full-meal build: Grilled Teriyaki Chicken (275 cal, 33g protein) with Super Greens (130 cal, 9g protein). Total: 405 calories and 42g protein. Super Greens is a mix of broccoli, kale, and cabbage that adds volume and a small protein boost. This is one of the most efficient macro meals at any fast food chain.
For a two-entree combo (Panda's Plate format), Teriyaki Chicken plus Black Pepper Sirloin Steak (180 cal, 19g protein) gives you 520 calories and 60g protein before a side. Pair with Super Greens and you're at 650 calories with 69g protein, which is genuinely impressive.
What to avoid: Orange Chicken (510 cal, 16g protein) and Hot Orange Chicken (550 cal, 17g protein) are Panda's most popular items but have the worst protein-to-calorie ratio of the entrees. They're 510 to 550 calories for only 16 to 17g protein. Chow Mein (510 cal) and Fried Rice (530 cal) sides are similarly calorie-heavy with minimal protein.
The Hot and Sour Soup (120 cal, 7g protein for a cup) is a light starter that adds some protein without much calorie cost. Worth ordering if you want something to fill out a smaller meal.
Frequently asked questions
Take your Panda Express order further in the app
Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Panda Express meals that fit them and lets you log them in seconds, at home or on the go.