A Panda Express plate is one side plus two entrées. Orange Chicken (420 kcal) with Chow Mein (490 kcal) is the classic, but Super Greens-style veggies and grilled teriyaki chicken make a much lighter plate. This calculator holds 81 menu items – US menu, per entrée or side serving, figures compiled in 2018 – the source does not list fat; extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those.
How to use the Panda Express Nutrition Calculator
- The first item is filled in as an example. Click Item 1 to open the menu, type in the search box (for example “chick” or “large”) and pick an item.
- Item 2 starts as “— none —”. Choose something there and an Item 3 row appears – add up to eight items, including sides, sauces and drinks. Pick “— none —” to remove an item.
- Set the quantity for each item (0.5 for half a portion, 2 for two).
- Set your daily calorie target (2,000 kcal is the food-label standard) and your weight for the exercise times.
- Read the totals: calories, protein, carbs, fat, sodium and sugar, the share of your day, and your order list.
Not affiliated with Panda Express. Values are the published nutrition figures (US menu, per entrée or side serving, figures compiled in 2018 – the source does not list fat; extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those) and may change. The menu data is part of the page and everything is calculated in your browser.
How it works
Each menu item carries its published calories and nutrients. The calculator multiplies them by the quantity you enter and adds the rows up. Your share of the day is total calories ÷ your daily target. Sodium is compared with the 2,300 mg daily limit and saturated fat with its 20 g Daily Value. Exercise time uses MET values from the Compendium of Physical Activities: brisk walking burns about 3.5 × 3.5 × weight ÷ 200 kcal per minute and running at 10 km/h about 9.8 × 3.5 × weight ÷ 200.
Lowest-calorie items at Panda Express
Lighter main items and sides on this menu, from the fewest calories up:
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) | Sugars (g) |
|---|---|---|---|---|---|---|
| Apple Pie Roll (Desserts) | 150 | 3 | 30 | 2 | 90 | – |
| String Bean Chicken Breast (Chicken) | 160 | – | 12 | 15 | 770 | 6 |
| Veggie Spring Rolls (2) (Appetizers) | 160 | – | 22 | 4 | 540 | 2 |
| Chocolate Chunk Cookie (Desserts) | 160 | 7 | 25 | 2 | 125 | – |
| Hot & Sour Soup (bowl) (Appetizers) | 170 | 6 | 20 | 10 | 1,260 | – |
| Mushroom Chicken (Chicken) | 180 | – | 10 | 14 | 840 | 4 |
| Potato Chicken (Chicken) | 190 | – | 19 | 9 | 820 | 5 |
| Wok-Fired Shrimp (Beef & Seafood) | 190 | 5 | 19 | 17 | 1,140 | – |
Highest-calorie items at Panda Express
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) | Sugars (g) |
|---|---|---|---|---|---|---|
| Beijing Beef (Beef & Seafood) | 690 | – | 57 | 26 | 890 | 25 |
| Chow Mein (Sides) | 490 | – | 65 | 13 | 1,060 | 8 |
| Fried Rice (Sides) | 470 | – | 64 | 11 | 830 | 3 |
| SweetFire Chicken Breast (Chicken) | 440 | – | 53 | 17 | 370 | 27 |
| Beyond Orange Chicken (Veggies) | 440 | 22 | 47 | 13 | 810 | – |
| Steamed Brown Rice (Sides) | 420 | – | 87 | 9 | 15 | 1 |
| Orange Chicken (Chicken) | 420 | – | 43 | 15 | 620 | 18 |
| Chow Fun (Sides) | 410 | 9 | 73 | 9 | 1,110 | – |
Best protein for the calories
Items with at least 15 g of protein, ranked by protein per calorie:
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) | Sugars (g) |
|---|---|---|---|---|---|---|
| Teriyaki Chicken (Chicken) | 340 | 13 | 14 | 41 | 630 | – |
| Grilled Teriyaki Chicken (Chicken) | 300 | – | 8 | 36 | 530 | 8 |
| Mandarin Chicken (Chicken) | 310 | – | 8 | 34 | 740 | 8 |
| Shanghai Angus Steak (Beef & Seafood) | 220 | – | 19 | 21 | 910 | 13 |
| String Bean Chicken Breast (Chicken) | 160 | – | 12 | 15 | 770 | 6 |
| Black Pepper Sirloin Steak (Beef & Seafood) | 210 | 10 | 13 | 19 | 560 | – |
| Wok-Fired Shrimp (Beef & Seafood) | 190 | 5 | 19 | 17 | 1,140 | – |
| Black Pepper Chicken (Chicken) | 200 | – | 13 | 15 | 1,050 | 5 |
Full Panda Express nutrition chart
Every item in this calculator – US menu, per entrée or side serving, figures compiled in 2018 – the source does not list fat; extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those:
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) | Sugars (g) |
|---|---|---|---|---|---|---|
| Chow Mein (Sides) | 490 | – | 65 | 13 | 1,060 | 8 |
| Fried Rice (Sides) | 470 | – | 64 | 11 | 830 | 3 |
| Steamed White Rice (Sides) | 380 | – | 86 | 7 | 0 | 0 |
| Steamed Brown Rice (Sides) | 420 | – | 87 | 9 | 15 | 1 |
| Mixed Veggies (side) (Sides) | 70 | – | 13 | 4 | 530 | 4 |
| Tree Top Apple Crisps (Sides) | 40 | 0 | 10 | 0 | 0 | – |
| Super Greens (side) (Sides) | 130 | 4 | 14 | 9 | 370 | – |
| Chow Fun (Sides) | 410 | 9 | 73 | 9 | 1,110 | – |
| Orange Chicken (Chicken) | 420 | – | 43 | 15 | 620 | 18 |
| Kung Pao Chicken (Chicken) | 240 | – | 13 | 15 | 900 | 5 |
| Grilled Teriyaki Chicken (Chicken) | 300 | – | 8 | 36 | 530 | 8 |
| Mushroom Chicken (Chicken) | 180 | – | 10 | 14 | 840 | 4 |
| Black Pepper Chicken (Chicken) | 200 | – | 13 | 15 | 1,050 | 5 |
| Mandarin Chicken (Chicken) | 310 | – | 8 | 34 | 740 | 8 |
| Potato Chicken (Chicken) | 190 | – | 19 | 9 | 820 | 5 |
| String Bean Chicken Breast (Chicken) | 160 | – | 12 | 15 | 770 | 6 |
| SweetFire Chicken Breast (Chicken) | 440 | – | 53 | 17 | 370 | 27 |
| Sweet & Sour Chicken Breast (Chicken) | 380 | – | 40 | 15 | 320 | 23 |
| Honey Sesame Chicken Breast (Chicken) | 340 | 15 | 35 | 16 | 540 | – |
| Teriyaki Chicken (Chicken) | 340 | 13 | 14 | 41 | 630 | – |
| Beijing Beef (Beef & Seafood) | 690 | – | 57 | 26 | 890 | 25 |
| Broccoli Beef (Beef & Seafood) | 120 | – | 13 | 9 | 660 | 3 |
| Shanghai Angus Steak (Beef & Seafood) | 220 | – | 19 | 21 | 910 | 13 |
| Honey Walnut Shrimp (Beef & Seafood) | 370 | – | 27 | 14 | 470 | 9 |
| Golden Treasure Shrimp (Beef & Seafood) | 390 | – | 39 | 16 | 500 | 15 |
| Crispy Shrimp (6 pc) (Beef & Seafood) | 260 | – | 26 | 9 | 810 | 2 |
| Wok-Fired Shrimp (Beef & Seafood) | 190 | 5 | 19 | 17 | 1,140 | – |
| Steamed Ginger Fish (Beef & Seafood) | 200 | 12 | 8 | 15 | 1,990 | – |
| Chili Crisp Shrimp (Beef & Seafood) | 210 | 10 | 19 | 13 | 340 | – |
| Black Pepper Sirloin Steak (Beef & Seafood) | 210 | 10 | 13 | 19 | 560 | – |
| Eggplant Tofu (Veggies) | 310 | – | 20 | 7 | 570 | 13 |
| Mixed Veggies (entrée) (Veggies) | 35 | – | 7 | 2 | 260 | 2 |
| Super Greens (entrée) (Veggies) | 90 | 3 | 10 | 6 | 260 | – |
| Beyond Orange Chicken (Veggies) | 440 | 22 | 47 | 13 | 810 | – |
| Chicken Egg Roll (1) (Appetizers) | 200 | – | 16 | 8 | 390 | 2 |
| Veggie Spring Rolls (2) (Appetizers) | 160 | – | 22 | 4 | 540 | 2 |
| Cream Cheese Rangoon (3) (Appetizers) | 190 | – | 24 | 5 | 180 | 1 |
| Chicken Potstickers (3) (Appetizers) | 220 | – | 23 | 7 | 280 | 2 |
| Fortune Cookie (1) (Appetizers) | 32 | – | 7 | 1 | 8 | 3 |
| Hot & Sour Soup (cup) (Appetizers) | 120 | 5 | 14 | 7 | 880 | – |
| Hot & Sour Soup (bowl) (Appetizers) | 170 | 6 | 20 | 10 | 1,260 | – |
| Pepsi (Drinks (medium)) | 330 | – | 92 | 0 | 80 | 89 |
| Diet Pepsi (Drinks (medium)) | 0 | – | 0 | 0 | 80 | 0 |
| Mountain Dew (Drinks (medium)) | 360 | – | 95 | 0 | 115 | 95 |
| Lemonade (Drinks (medium)) | 330 | – | 89 | 0 | 345 | 89 |
| Unsweetened Iced Tea (Drinks (medium)) | 0 | – | 0 | 0 | 0 | 0 |
| Black Tea (Drinks (medium)) | 10 | 0 | 3 | 0 | 25 | – |
| Glaceau Vitaminwater Squeezed Zero (Drinks (medium)) | 5 | 0 | 2 | 0 | 100 | – |
| Sprite Zero (Drinks (medium)) | 5 | 0 | 0 | 0 | 110 | – |
| Lemon Green Tea (Drinks (medium)) | 10 | 0 | 0 | 2 | 0 | – |
| Passionfruit Mango Black Tea (Drinks (medium)) | 10 | 0 | 3 | 0 | 25 | – |
| Minute Maid Light Lemonade (Drinks (medium)) | 15 | 0 | 5 | 0 | 105 | – |
| Powerade Fruit Punch (Drinks (medium)) | 200 | 0 | 53 | 0 | 290 | – |
| Fuze Lemon Black Tea (Drinks (medium)) | 210 | 0 | 56 | 0 | 125 | – |
| Fuze Raspberry Tea (Drinks (medium)) | 210 | 0 | 56 | 0 | 125 | – |
| Powerade Mountain Berry Blast (Drinks (medium)) | 210 | 0 | 55 | 0 | 280 | – |
| Seagram’s Ginger Ale (Drinks (medium)) | 320 | 0 | 87 | 0 | 110 | – |
| Sprite (Drinks (medium)) | 340 | 0 | 92 | 0 | 170 | – |
| Dr Pepper (Drinks (medium)) | 360 | 0 | 98 | 0 | 110 | – |
| Coca-Cola (Drinks (medium)) | 370 | 0 | 100 | 0 | 95 | – |
| Fanta Orange (Drinks (medium)) | 370 | 0 | 101 | 0 | 100 | – |
| Cherry Coca-Cola (Drinks (medium)) | 380 | 0 | 105 | 0 | 105 | – |
| Fanta Fruit Punch (Drinks (medium)) | 380 | 0 | 104 | 0 | 150 | – |
| Fanta Strawberry (Drinks (medium)) | 390 | 0 | 107 | 0 | 210 | – |
| Hi-C Flashin’ Fruit Punch (Drinks (medium)) | 390 | 0 | 106 | 0 | 180 | – |
| Fanta Orange (Puerto Rico only) (Drinks (medium)) | 410 | 0 | 105 | 0 | 140 | – |
| Fanta Strawberry (Texas only) (Drinks (medium)) | 410 | 0 | 111 | 0 | 105 | – |
| Sweet Tea (Drinks (medium)) | 410 | 0 | 103 | 0 | 25 | – |
| Soy Sauce (Sauces) | 5 | 0 | 0 | 0 | 380 | – |
| Chili Sauce (Sauces) | 10 | 0 | 2 | 0 | 125 | – |
| Hot Mustard (Sauces) | 10 | 1 | 0 | 0 | 115 | – |
| Potsticker Sauce (Sauces) | 10 | 0 | 3 | 0 | 290 | – |
| Plum Sauce (Sauces) | 15 | 0 | 3 | 0 | 55 | – |
| Teriyaki Sauce (Sauces) | 70 | 0 | 16 | 0 | 380 | – |
| Sweet & Sour Sauce (Sauces) | 70 | 0 | 21 | 0 | 115 | – |
| Apple Pie Roll (Desserts) | 150 | 3 | 30 | 2 | 90 | – |
| Chocolate Chunk Cookie (Desserts) | 160 | 7 | 25 | 2 | 125 | – |
| Mango Guava Tea (887 ml) (Drinks) | 200 | 0 | 46 | 0 | 0 | – |
| Peach Lychee Refresher (887 ml) (Drinks) | 210 | 0 | 53 | 0 | 0 | – |
| Watermelon Mango Refresher (887 ml) (Drinks) | 210 | 0 | 53 | 0 | 0 | – |
| Pomegranate Pineapple Lemonade (887 ml) (Drinks) | 240 | 0 | 62 | 0 | 0 | – |
Where the numbers come from
Figures are the restaurant’s published nutrition values (US menu, per entrée or side serving, figures compiled in 2018 – the source does not list fat; extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those), as compiled by the sources listed below. Menus, recipes and portion sizes change and differ between countries, so check the restaurant’s own nutrition page for the latest numbers. Where the brand’s table does not show fiber, fiber is estimated from the calories left over after carbs, protein and fat (fiber gives about 2 kcal per gram), so treat those fiber figures as approximate. This calculator is independent and not affiliated with Panda Express.
Formula
Total = Σ (item value × quantity) · %% of daily calories = total kcal ÷ daily target × 100 · Exercise minutes = kcal ÷ (MET × 3.5 × weight kg ÷ 200), walking 3.5 MET, running 9.8 MET
Worked example
Inputs — Item 1: Orange Chicken – 420 kcal · Chicken; Qty: 1; Item 2: ; Qty: 1; Your daily calorie target: 2,000 kcal; Your weight (for exercise time): 70 kg.
Results — Total calories = 420 kcal; Share of your daily calories = 21 %; Calories left for the day = 1,580 kcal; Protein = 15 g; Carbohydrates = 43 g; Sodium = 620 mg.
Key terms
- Daily Value (DV)
- Reference amount used on US food labels, based on a 2,000 kcal diet.
- Macros
- Protein, carbohydrates and fat – the nutrients that provide calories.
Frequently asked questions
How many calories are in a Panda Express Orange Chicken?
420 kcal.
What are the lowest-calorie options at Panda Express?
Among the main items and sides: Apple Pie Roll (150 kcal), String Bean Chicken Breast (160 kcal), Veggie Spring Rolls (2) (160 kcal).
What has the most protein for the calories at Panda Express?
Teriyaki Chicken: 41 g of protein for 340 kcal.
How accurate are these Panda Express nutrition numbers?
They are the published values (US menu, per entrée or side serving, figures compiled in 2018 – the source does not list fat; extra menu items listed by EatBetter (2026) added – sugar and cholesterol are often not given for those). Real portions vary a little, and recipes change – check Panda Express's own nutrition page for the latest figures.