Eatery Insights
High Protein Meals from Panda Express
Eatery Insights
The highest-protein item at Panda Express is Teriyaki Chicken: 41 grams of protein in 340 calories. Its grilled sibling, Grilled Teriyaki Chicken, is close behind at 36 grams for 300 calories.
But the entrée isn't where most people lose. The side is. A Panda plate is an entrée plus a base, and the base can more than double your calories without adding meaningful protein.
The Entrées: Better Than You'd Think
| Entrée | Protein | Calories | Protein per 100 cal |
|---|---|---|---|
| Teriyaki Chicken | 41 g | 340 | 12.1 g |
| Asian Chicken | 41 g | 340 | 12.1 g |
| Grilled Asian Chicken | 36 g | 300 | 12.0 g |
| Grilled Teriyaki Chicken | 36 g | 300 | 12.0 g |
| Black Pepper Angus Steak | 19 g | 180 | 10.6 g |
Four entrées clear 12 grams of protein per 100 calories. For comparison, that's better protein density than most items on a dedicated chicken chain's menu.
The Side Is the Whole Game
| Base | Protein | Calories |
|---|---|---|
| Super Greens Side | 6 g | 90 |
| Steamed White Rice | 7 g | 380 |
| Chow Fun | 9 g | 410 |
| Steamed Brown Rice | 9 g | 420 |
| Chow Mein | 13 g | 510 |
| Fried Rice | 11 g | 520 |
Look at the spread: Super Greens is 90 calories. Fried Rice is 520. That's a 430-calorie swing for 5 grams of protein.
Run it end to end on the same entrée:
| Build | Protein | Calories | Protein per 100 cal |
|---|---|---|---|
| Teriyaki Chicken + Super Greens | 47 g | 430 | 10.9 g |
| Teriyaki Chicken + Chow Mein | 54 g | 850 | 6.4 g |
| Teriyaki Chicken + Fried Rice | 52 g | 860 | 6.0 g |
Same entrée. The greens build gets you 90% of the protein for half the calories. If you only change one thing at Panda Express, change the base.
What to Actually Order
You can sort the full Panda Express menu by protein and calories on the live Panda Express menu page.
FAQ
What is the highest protein item at Panda Express? Teriyaki Chicken and Asian Chicken, both with 41 grams of protein in 340 calories.
What is the lowest calorie base at Panda Express? Super Greens, at 90 calories with 6 grams of protein. Fried Rice and Chow Mein are both over 500 calories for a similar protein contribution.
How much protein is in Panda Express Teriyaki Chicken? 41 grams of protein in 340 calories, which is 12.1 grams of protein per 100 calories.
Is grilled chicken at Panda Express higher in protein? No — Grilled Teriyaki Chicken has 36 grams of protein at 300 calories, versus 41 grams at 340 for the regular Teriyaki Chicken. The protein density is nearly identical; the grilled version is just a slightly smaller portion.
What is the best low calorie order at Panda Express? Grilled Teriyaki Chicken on Super Greens: 42 grams of protein for about 390 calories.
Previously in our High Protein Meals Series:
- High Protein Meals from Chick-fil-A
- High Protein Meals from Panera Bread
- High Protein Meals from Starbucks
- Which Fast Food Chicken Sandwich has the most Protein?
- Top 11 high protein meals for losing weight when you eat out!
- How much protein do you really need a day?
Every item above is filterable on Eatery by protein and calories — download the app and search Panda Express to find these near you.