Restaurants
Lowest calorie Panda Express orders
The lightest mains, sides, sauces and drinks at Panda Express, sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: Panda Express nutrition.
Panda Express meals, added up
A lighter meal: 340 kcal
The most protein-dense main between 250 and 450 kcal, with a zero-calorie drink.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Teriyaki Chicken | 340 | 41 g | 14 g | 13 g |
| Coca-Cola Zero Sugar - Large | 0 | 0 g | 1 g | 0 g |
| Total | 340 | 41 g | 15 g | 13 g |
Lightest mains
Sorted from lightest. The lightest main in the database is the Broccoli Beef at 150 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broccoli Beef | 150 | 15 g | 12 g | 6 g |
| String Bean Chicken Breast - Cub Meal | 160 | 9 g | 10 g | 9 g |
| Wok-Fired Shrimp | 190 | 17 g | 19 g | 5 g |
| Chicken Egg Roll (1 Roll) | 200 | 6 g | 20 g | 10 g |
| Black Pepper Angus Steak Entree | 210 | 19 g | 13 g | 10 g |
| String Bean Chicken Breast | 210 | 12 g | 13 g | 12 g |
| Mushroom Chicken | 220 | 13 g | 10 g | 14 g |
| Honey Walnut Shrimp - Cub Meal | 240 | 7 g | 17 g | 15 g |
| Eggplant Tofu - Cub Meal | 250 | 5 g | 17 g | 18 g |
| Honey Sesame Chicken Breast - Cub Meal | 250 | 12 g | 26 g | 11 g |
| Sweet & Sour Chicken Breast - Cub Meal | 270 | 9 g | 35 g | 10 g |
| Sweetfire Chicken Breast - Cub Meal | 270 | 11 g | 30 g | 11 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The Teriyaki Chicken gives 41 g of protein for 340 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Teriyaki Chicken | 340 | 41 g | 14 g | 13 g |
| Grilled Teriyaki Chicken | 275 | 33 g | 14 g | 10 g |
| Broccoli Beef | 150 | 15 g | 12 g | 6 g |
| Black Pepper Angus Steak Entree | 210 | 19 g | 13 g | 10 g |
| Wok-Fired Shrimp | 190 | 17 g | 19 g | 5 g |
| Grilled Teriyaki Chicken Cub Meal (Chow Mein, Super Greens, Grilled Teriyaki Chicken, Apple Crisps, Bottled Water) | 400 | 28 g | 36 g | 16 g |
| Kung Pao Chicken | 320 | 17 g | 15 g | 21 g |
| Honey Sesame Chicken Breast | 340 | 16 g | 35 g | 15 g |
Sauces and dressings
Per serving. They range from 5 kcal (Soy Sauce) to 70 kcal (Teriyaki Sauce).
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Soy Sauce | 5 | 0 g | 0 g | 0 g |
| Chili Sauce | 10 | 0 g | 2 g | 0 g |
| Potsticker Sauce | 10 | 0 g | 3 g | 0 g |
| Sweet & Sour Sauce | 70 | 0 g | 21 g | 0 g |
| Teriyaki Sauce | 70 | 0 g | 16 g | 0 g |
Lightest drinks
Drinks from 0 kcal. The heaviest drink listed, the Minute Maid Lemonade - Large, is 550 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coca-Cola Zero Sugar - Large | 0 | 0 g | 1 g | 0 g |
| Diet Coke - Large | 0 | 0 g | 1 g | 0 g |
| Diet Coke - Medium | 0 | 0 g | 1 g | 0 g |
| Glaceau Vitaminwater Squeezed Zero - Kids | 0 | 0 g | 1 g | 0 g |
| Glaceau Vitaminwater Squeezed Zero - Medium | 5 | 0 g | 2 g | 0 g |
| Glaceau Vitaminwater Squeezed Zero - Small | 5 | 0 g | 2 g | 0 g |
| Minute Maid Light Lemonade - Kids | 5 | 0 g | 2 g | 0 g |
| Black Tea - Large | 10 | 0 g | 3 g | 0 g |
Panda Express calorie traps
- Fried Rice: 620 kcal. About 31% of a 2,000 kcal day in one item.
- Chow Mein: 600 kcal. About 30% of a 2,000 kcal day in one item.
- Minute Maid Lemonade - Large: 550 kcal. About 28% of a 2,000 kcal day in one item.
- Hi-C Flashin Fruit Punch - Large: 540 kcal. About 27% of a 2,000 kcal day in one item.
- Fanta Fruit Punch - Large: 530 kcal. About 26% of a 2,000 kcal day in one item.
How to order low calorie at Panda Express
- Start with the lightest mains. The Broccoli Beef is 150 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The Teriyaki Chicken has 41 g of protein for 340 kcal. High-protein meals keep you full for longer on fewer calories.
- Drink zero-calorie. The Coca-Cola Zero Sugar - Large is 0 kcal; the Minute Maid Lemonade - Large is 550.
- Choose the sauce on purpose. Sauces and dressings run from 5 to 70 kcal per serving.
- Know the heavy hitters. The Fried Rice is 620 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for Panda Express menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check Panda Express’s own nutrition information if a number matters to you.
How much should your meal be?
With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
Panda Express calorie questions
What is the lowest calorie main at Panda Express?
The Broccoli Beef, at 150 kcal with 15 g of protein, is the lightest main in the FatSecret database. Next are the String Bean Chicken Breast - Cub Meal (160 kcal) and the Wok-Fired Shrimp (190 kcal).
What is the best high-protein, low-calorie order at Panda Express?
The Teriyaki Chicken: 41 g of protein for 340 kcal. The Grilled Teriyaki Chicken is next with 33 g for 275 kcal.
What is the lowest calorie drink at Panda Express?
The Coca-Cola Zero Sugar - Large, at 0 kcal. Avoid the Minute Maid Lemonade - Large if you are counting: it is 550 kcal.
What is the highest calorie item at Panda Express?
The Fried Rice, at 620 kcal, is the heaviest item in the FatSecret database for Panda Express.