Panda Express Low Calorie Options
Panda Express can be a calorie minefield, but a few picks keep you on track - grilled teriyaki chicken (sauce on the side), mushroom chicken, and the Super Greens side are genuinely deficit-friendly. The trick is choosing one protein and a veggie side instead of the two-entree plate. Here are the best low calorie options at Panda Express.
Panda Express Nutrition & Calories
Best High-Protein Low-Cal Picks
The top 3 protein-packed Panda Express items under 500 calories - ranked by protein per calorie.
#1 · 42g protein
Grilled Teriyaki Chicken + Super Greens
P 42g · 390 cal
#2 · 36g protein
Grilled Teriyaki Chicken (no sauce)
P 36g · 300 cal
#3 · 16g protein
Black Pepper Chicken
P 16g · 280 cal
Hide items over 500 calories to focus on cutting-friendly picks.
Grilled Teriyaki Chicken (no sauce)
Lunch/Dinner 💪 High proteinBest protein pick - ask for sauce on the side to save ~50 cal
Mushroom Chicken
Lunch/DinnerLower-cal entree with veggies and chicken
Super Greens (side)
AnyBest side swap - broccoli, kale, cabbage, high volume
Veggie Spring Roll (1 pc)
AnyLight starter - eat one, not the whole order
String Bean Chicken Breast
Lunch/DinnerWok-tossed with veggies - one of the leaner entrees
Black Pepper Chicken
Lunch/DinnerDecent protein, slightly higher fat
Mixed Veggies (side)
AnyZucchini, broccoli, carrots - very low calorie side
Grilled Teriyaki Chicken + Super Greens
Lunch/Dinner 💪 High proteinA full, balanced meal under 400 cal - sauce on side
Calculate your exact order
If you also eat at Chipotle, this calculator totals an order the way the line works — pick a base, a protein and your toppings, and calories and protein add up as you go. Every figure comes from Chipotle's official nutrition chart, with a shareable link to your exact build.
Chipotle calorie calculator →Smart Ordering Tips
- Order a one-entree plate (one entree plus one side) instead of the two-entree plate — it halves the entree portion without changing what you eat
- Swap the fried rice or chow mein side for Super Greens (90 cal) or Mixed Veggies (80 cal) — the vegetable sides are the lightest thing on the plate
- Ask for the teriyaki sauce on the side: the chicken is 300 cal and 36g protein without it, and the drizzle is mostly sugar
- Build the meal around grilled chicken — Grilled Teriyaki Chicken plus Super Greens comes to about 390 cal and 42g protein total
- Skip the fried appetizers and creamy sides; Mushroom Chicken (220 cal) and String Bean Chicken Breast (190 cal) are the lowest-calorie entrees on this page
Panda Express Low-Cal FAQ
What is the lowest calorie item at Panda Express?
The Mixed Veggies side is the lowest at roughly 80 calories. The Super Greens side is close behind at about 90 calories and has more protein and volume for staying full.
What's the best high-protein, low-calorie pick at Panda Express?
Grilled Teriyaki Chicken (sauce on the side) is the standout at about 36g protein for 300 calories. Pair it with Super Greens for a full meal under 400 calories.
How do I avoid the calorie trap at Panda Express?
Skip the fried rice and chow mein (300+ cal per side) in favor of Super Greens, order a one-entree plate instead of two, and ask for the teriyaki sauce on the side.
How we verify
The figures on this page are the per-portion values from the sources listed on our verification page. See what "verified" means on this site, which sources are used, and how often each page is re-checked — and always compare against the store's current menu before ordering.
Eating at Panda Express to hit a calorie goal? Figure out your daily target first.
Calorie Gap Calculator ->