Panda Express has long been a go-to destination for fast, flavorful Chinese-American cuisine. From the bustling food courts to standalone locations, the chain’s signature orange chicken and savory sides are staples for countless fans. But as delicious as they may be, some of those beloved menu items come with a nutritional price tag that’s hard to ignore.
Eating out doesn’t have to derail your health goals, but certain dishes at Panda Express pack more sugar, sodium, and calories than you’d expect. Just because something contains chicken or vegetables doesn’t automatically make it a better choice. Often, the preparation methods—like deep-frying or sugar-loaded sauces—turn seemingly safe options into dietary landmines.
This list isn’t about ruining your favorite meal—it’s about awareness. If you’re aiming to enjoy Panda Express without compromising your well-being, these are the items worth reconsidering. Whether you’re managing weight, blood sugar, or just trying to feel better after a meal, knowing what to avoid is a powerful first step.
1. Orange Chicken
The poster child of Panda Express tempts millions daily with its sweet, tangy sauce and crispy exterior. Unfortunately, this fan favorite hides a nutritional nightmare beneath its appealing orange glaze. Each serving delivers a whopping 490 calories and 23 grams of fat, plus an alarming 19 grams of sugar – that’s nearly 5 teaspoons! The double whammy of deep-frying and sugar-laden sauce makes this dish particularly problematic for regular consumption. If you absolutely can’t resist, consider sharing a portion with a friend or balancing it with super greens or plain steamed rice instead of doubling down with another high-calorie side.
2. SweetFire Chicken Breast
Don’t let the words “chicken breast” fool you into thinking this is a healthy option. The SweetFire Chicken Breast sounds nutritious but hides its true nature behind a misleading name. The chicken pieces are battered and fried before being tossed in a sauce loaded with sugar. At around 380 calories per serving with a staggering 19 grams of sugar, this dish essentially transforms lean protein into dessert. The sweet chili sauce might taste delicious, but it’s essentially liquid candy coating your meal. For a better chicken option, look toward the String Bean Chicken Breast, which uses a lighter cooking method and significantly less sugar in its preparation.
3. Beijing Beef
Crispy beef strips might make your taste buds dance, but your arteries won’t be celebrating. Beijing Beef represents one of the most indulgent options at Panda Express, offering a perfect storm of nutritional red flags. Each serving contains approximately 470 calories, 26 grams of fat, and an eye-popping 24 grams of sugar. The beef is deep-fried and then coated in a sweet-and-sour sauce that’s primarily made of sugar and oil. Particularly concerning is the high saturated fat content, which nutrition experts consistently link to increased heart disease risk. If beef is what you’re craving, the Broccoli Beef provides similar satisfaction with significantly better nutritional stats.
4. Honey Walnut Shrimp
Marketed as a premium option, Honey Walnut Shrimp lures seafood lovers with promises of something special. The reality? It’s basically dessert disguised as protein. Despite containing shrimp (typically a lean protein source), this dish packs a surprising 360 calories and 23 grams of fat per serving. The culprit is the creamy honey sauce and candied walnuts, which transform what could be healthy into a calorie bomb. The tempura batter adds another layer of unnecessary fat and carbs. Fun fact: This dish contains more fat than the infamous Orange Chicken! If seafood is your goal, you’re better off preparing simple shrimp dishes at home where you can control the sauce ingredients.
5. Fried Rice
A seemingly innocent side dish, Fried Rice quietly sabotages your meal’s nutritional value without drawing much attention. Many customers don’t realize they’re adding 520 calories and 16 grams of fat just by choosing this popular side. The combination of white rice (already a refined carb with little nutritional value) and copious amounts of oil creates a side dish that can contain more calories than some main entrées. The small bits of egg and vegetables don’t provide enough nutritional benefit to offset the downsides. White rice absorbs oil like a sponge, making each bite much more calorie-dense than it appears. Super Greens or even plain steamed rice make for smarter side choices that won’t derail your meal.
6. Chow Mein
Those tempting tangles of noodles might be the most popular side at Panda Express, but they’re also one of the worst choices for your health. Chow Mein noodles swim in oil before meeting your plate. A single serving contains approximately 510 calories and a substantial 22 grams of fat – numbers that rival or exceed many of the main entrées! The refined wheat noodles offer minimal nutritional benefits while the oil-heavy preparation method ensures maximum calorie density. Most concerning is how many customers choose this as just one component of their meal. The small amount of cabbage and celery mixed in doesn’t provide enough vegetable content to make this side nutritionally worthwhile. Consider the steamed brown rice for a more filling alternative with actual fiber.
7. Teriyaki Chicken
Teriyaki Chicken often attracts health-conscious diners looking for a grilled option amid a sea of fried choices. The chicken itself isn’t problematic – it’s grilled rather than fried, which is a positive start. However, the generous ladle of teriyaki sauce transforms this potentially healthy protein into a sugar vehicle. The base 340 calories aren’t terrible, but the sauce adds up to 8 grams of sugar – equivalent to two teaspoons of pure sugar poured over your meal. Many customers mistakenly believe the shiny glaze is just for flavor, not realizing it’s essentially liquid candy. Ask for the sauce on the side and use it sparingly if you’re set on ordering this dish. You’ll still get the flavor without all the hidden sugars.
8. Eggplant Tofu
Vegetarians often reach for this option assuming plant-based automatically means healthy. Sadly, Panda Express’s Eggplant Tofu is a vegetarian trap of epic proportions. Both the eggplant and tofu are deep-fried before being smothered in a thick, oily sauce. The result? A vegetarian dish with approximately 340 calories and a shocking 24 grams of fat per serving. The eggplant acts like a sponge, soaking up oil during the frying process and making each bite far more caloric than necessary. The high sodium content (over 800mg per serving) presents another concern for those watching their blood pressure. Super Greens remain the only truly healthy vegetarian option on the Panda Express menu, offering actual nutritional benefits without the fat overload.
9. Cream Cheese Rangoons
Those crispy little triangles filled with creamy cheese might seem like a small indulgence, but they represent one of the least nutritious choices at Panda Express. Cream Cheese Rangoons deliver empty calories in their purest form. Each 3-piece serving contains approximately 190 calories primarily from fat and refined carbs, with virtually no protein, fiber, vitamins, or minerals to speak of. The wonton wrappers are deep-fried and the filling consists mainly of cream cheese and sugar. These little packets might be small, but they contribute nothing positive to your meal’s nutritional profile. Many customers add these as an “extra” to their meal without realizing they’re essentially eating deep-fried cream cheese desserts alongside their main course. Skip these entirely – they’re not worth the nutritional sacrifice.
10. Fortune Cookies
They arrive free with your meal and seem harmless enough – they’re tiny, right? But those little fortune cookies can be the final straw in an already nutritionally questionable meal. At roughly 30 calories each, they don’t seem threatening until you consider they’re essentially pure sugar and refined flour with zero nutritional benefits. Many customers mindlessly eat multiple fortune cookies while waiting for their friends to finish eating or while chatting after the meal. Before you know it, you’ve consumed the equivalent of several teaspoons of sugar for no good reason. The fortune inside might be fun, but the cookie itself offers nothing your body needs. Take the paper slip and leave the cookie behind – your future self will thank you!
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