Panda Express Calories: Official Numbers for Every Entree, Side, and Plate

A Panda Express Bowl runs from about 360 to 1,170 calories and a Plate from about 550 to 1,650, depending mostly on your base. The Original Orange Chicken is 560 calories, Grilled Teriyaki Chicken is 280 with 38g of protein, and Super Greens is the lightest base at 180. Every number here is from Panda Express's official US nutrition chart.

Official menu data

All values are per the portion Panda Express lists on its nutrition chart (bases are 12 oz, Super Greens as a base is 10 oz, entrees are about 4.4 to 6.7 oz). Items marked * are listed by Panda as regional or limited time, so your store may not have them.

Bases (sides):

Item	Calories	Protein	Fiber
Super Greens	180	8g	8g
Chow Mein	520	14g	5g
White Steamed Rice	570	11g	0g
Chow Fun*	580	13g	1g
Quinoa Fried Rice*	600	15g	4g
Fried Rice	610	15g	3g

Brown rice does not appear on the current official US chart, so it is left out here rather than filled in from older data.

Chicken entrees:

Item	Calories	Protein	Fiber
Mushroom Chicken	180	13g	1g
Black Pepper Chicken*	200	15g	1g
String Bean Chicken Breast	210	15g	3g
Kung Pao Chicken	270	20g	2g
Grilled Teriyaki Chicken	280	38g	0g
SweetFire Chicken Breast*	360	15g	2g
Honey Sesame Chicken Breast	420	16g	2g
The Original Orange Chicken	560	19g	1g

Beef, seafood, and vegetable entrees:

Item	Calories	Protein	Fiber
Super Greens (entree portion)	45	3g	3g
Broccoli Beef	190	17g	2g
Black Pepper Sirloin Steak	200	17g	1g
Eggplant Tofu*	310	8g	4g
Honey Walnut Shrimp	340	13g	1g
Beijing Beef	480	14g	2g

Appetizers and soup:

Item	Calories	Protein	Fiber
Hot & Sour Soup, cup*	140	9g	1g
Chicken Potstickers* (3 pieces)	160	6g	1g
Hot & Sour Soup, bowl*	170	10g	1g
Cream Cheese Rangoon (3 pieces)	190	5g	2g
Chicken Egg Roll (1 roll)	200	6g	2g
Vegetable Spring Roll (2 rolls)	240	4g	2g

Sauces, extras, and drinks:

Item	Calories	Protein
Soy Sauce (1 packet)	5	0g
Chili Sauce, Hot Mustard, or Potsticker Sauce* (1 packet)	10	0g
Fortune Cookie	20	0g
Teriyaki Sauce (1.8 oz)	70	0g
Sweet & Sour Sauce (1.8 oz)	70	0g
Diet Coke or Coca-Cola Zero Sugar, any size	0	0g
Coca-Cola, 22 / 30 / 42 oz	260 / 360 / 500	not published

How Bowl, Plate, and Bigger Plate math works

Panda Express builds every meal the same way: a Bowl is 1 base and 1 entree, a Plate is 1 base and 2 entrees, and a Bigger Plate is 1 base and 3 entrees. So the calories are simply base + entrees. Using regular menu items only:

Meal	Lightest build	Heaviest build
Bowl	Super Greens + Mushroom Chicken = 360	Fried Rice + Orange Chicken = 1,170
Plate	Super Greens + Mushroom Chicken + Broccoli Beef = 550	Fried Rice + Orange Chicken + Beijing Beef = 1,650
Bigger Plate	Super Greens + Mushroom Chicken + Broccoli Beef + Sirloin Steak = 750	Fried Rice + Orange Chicken + Beijing Beef + Honey Walnut Shrimp = 1,990

Half-and-half bases. You can ask for half of one base and half of another. Panda's chart does not list half portions, so the practical way to count it is half of each listed value. Half Chow Mein and half Fried Rice works out to 260 + 305 = 565, almost the same as a full base. Half Chow Mein and half Super Greens is 260 + 90 = 350, which is the real move: you keep the noodles and cut 170 calories from a full Chow Mein. Treat half-and-half totals as our arithmetic, not an official Panda number, since how evenly the scoop is split varies by server.

How to build a low-calorie order

Ranked by impact, from the official numbers:

1. Super Greens instead of Fried Rice: saves 430 (180 vs 610). Versus White Rice it saves 390, versus Chow Mein 340. The base is the biggest lever on the whole menu.
2. A zero-calorie drink instead of a 30 oz Coke: saves 360.
3. Broccoli Beef instead of Beijing Beef: saves 290 (190 vs 480) and adds 3g of protein.
4. Grilled Teriyaki Chicken instead of Orange Chicken: saves 280 (280 vs 560) and doubles the protein, 38g vs 19g.
5. Half Chow Mein, half Super Greens instead of full Chow Mein: saves 170 (350 vs 520), by the half-of-each math above.
6. Skip the appetizer: saves 140 to 240. If you want one, the cup of Hot & Sour Soup (140) is the lightest.
7. Watch the sauce cups: 70 each for Teriyaki or Sweet & Sour. Soy sauce and chili sauce packets are 5 to 10.

Five orders under 600 calories

1. The protein bowl: Super Greens + Grilled Teriyaki Chicken. 180 + 280 = 460 calories, 46g protein
2. The two-entree plate: Super Greens + Broccoli Beef + String Bean Chicken Breast. 180 + 190 + 210 = 580 calories, 40g protein
3. The Kung Pao bowl: Super Greens + Kung Pao Chicken. 180 + 270 = 450 calories, 28g protein
4. The noodle compromise: half Chow Mein, half Super Greens + Broccoli Beef. 260 + 90 + 190 = 540 calories, 28g protein
5. The steak and soup: Super Greens + Black Pepper Sirloin Steak + cup of Hot & Sour Soup. 180 + 200 + 140 = 520 calories, 34g protein

Add a zero-calorie drink to any of these and the total does not move.

Five highest-protein orders

1. Bigger Plate: Super Greens + Grilled Teriyaki Chicken + Kung Pao Chicken + Broccoli Beef. 180 + 280 + 270 + 190 = 920 calories, 83g protein
2. Plate: Chow Mein + Grilled Teriyaki Chicken + Broccoli Beef. 520 + 280 + 190 = 990 calories, 69g protein
3. Plate: Super Greens + Grilled Teriyaki Chicken + Kung Pao Chicken. 180 + 280 + 270 = 730 calories, 66g protein
4. Plate: Super Greens + Grilled Teriyaki Chicken + Black Pepper Sirloin Steak. 180 + 280 + 200 = 660 calories, 63g protein
5. Bowl: Fried Rice + Grilled Teriyaki Chicken. 610 + 280 = 890 calories, 53g protein

Grilled Teriyaki Chicken is in all five for a reason: 38g of protein for 280 calories is the best ratio on the menu.

Real-world orders, broken down

The lean order: "plate, super greens, string bean chicken and broccoli beef, diet coke"

Component	Calories
Super Greens	180
String Bean Chicken Breast	210
Broccoli Beef	190
Diet Coke	0
Total	580

40g of protein and two full entrees, for less than a Fried Rice base on its own.

The standard order: "plate, chow mein, orange chicken and broccoli beef"

Component	Calories
Chow Mein	520
The Original Orange Chicken	560
Broccoli Beef	190
Total	1,270

50g of protein. The Orange Chicken and Chow Mein are 1,080 of it, which is why swapping just the base to Super Greens brings this plate down to 930.

The indulgent order: "bigger plate, fried rice, orange chicken, beijing beef, honey walnut shrimp, rangoons, 30 oz coke"

Component	Calories
Fried Rice	610
The Original Orange Chicken	560
Beijing Beef	480
Honey Walnut Shrimp	340
Cream Cheese Rangoon (3)	190
Coca-Cola, 30 oz	360
Total	2,540

That is more than a full day of food for many people, and the drink plus rangoons add 550 of it.

How to log this in Nouri

Panda Express is one of the easiest restaurants to log, because the order is already a sentence. You told the server "plate, half chow mein half super greens, orange chicken and broccoli beef," so that is exactly what you type into Nouri. It splits the half-and-half base into two items and shows its reasoning for each line, so you can see how it handled the split before anything counts.

When I built Nouri, this kind of order was the reason I gave up on photo-only trackers. A Panda plate photographed from above is a pile of brown sauce over noodles: the camera cannot tell Beijing Beef (480) from Broccoli Beef (190), and that is a 290-calorie miss on one scoop. You know which one you ordered, so say it. Photos still work in Nouri, and it turns the picture into a sentence first, so you can fix "beef" to "broccoli beef" before it counts. Text and voice are simply the most precise when you already know the order.

At the counter, you can also log it by voice with the phone locked: "Hey Siri, track food in Nouri," then the plate in one sentence, and a calories and macros card shows what you have left for the day right away. It is the best Siri logging of any calorie tracking app. Nouri is iPhone (iOS only), and you can start with the free trial.

Then on Sunday evening, your Nouri Report puts the week in context: average calories and protein against your targets, how many days you hit your goal, and one clear focus for the week ahead.

FAQ

How many calories are in a Panda Express Plate?

A Plate is 1 base and 2 entrees, so it runs from about 550 calories (Super Greens, Mushroom Chicken, Broccoli Beef) to 1,650 (Fried Rice, Orange Chicken, Beijing Beef). A typical Chow Mein plate with Orange Chicken and Broccoli Beef is 1,270.

How many calories are in a Panda Express Bowl?

A Bowl is 1 base and 1 entree, about 360 to 1,170 calories. The popular Chow Mein and Orange Chicken bowl is 520 + 560 = 1,080.

How many calories are in Panda Express Orange Chicken?

560 calories with 19g of protein for the 6.2 oz entree portion, per Panda's official chart. The smaller 4 oz portion in the Panda Cub Meal is listed at 360.

How many calories are in Panda Express Chow Mein?

520 calories with 14g of protein and 5g of fiber for the 12 oz base portion. Fried Rice is 610 and White Steamed Rice is 570.

What is the lowest-calorie side at Panda Express?

Super Greens, at 180 calories for the 10 oz base portion with 8g of protein and 8g of fiber. It is lower than every rice and noodle option by at least 340 calories.

How many calories are in Beijing Beef?

480 calories with 14g of protein. Broccoli Beef is the lighter beef option at 190 calories with 17g of protein.

How many calories are in Honey Walnut Shrimp?

340 calories with 13g of protein for the 4.4 oz entree portion. That is less than Orange Chicken or Beijing Beef, but more than Kung Pao Chicken at 270.

How many calories are in Kung Pao Chicken?

270 calories with 20g of protein. On Super Greens it makes a 450-calorie bowl.

What is the healthiest thing to order at Panda Express?

Super Greens with Grilled Teriyaki Chicken, at 460 calories and 46g of protein, is the strongest single bowl. For a Plate, Super Greens with Broccoli Beef and String Bean Chicken Breast is 580 calories and 40g of protein.

How do you count calories for half and half at Panda Express?

Panda's chart lists full base portions only, so count half of each. Half Chow Mein and half Fried Rice is 260 + 305 = 565 calories, while half Chow Mein and half Super Greens is 260 + 90 = 350.

Does Panda Express have brown rice?

Brown rice is not on Panda Express's current official US nutrition chart, which lists Chow Mein, Fried Rice, White Steamed Rice, and Super Greens as the standard bases. Some locations may also carry regional bases like Chow Fun or Quinoa Fried Rice.

What is the easiest way to track Panda Express calories?

Type or say the order in Nouri the same way you said it at the counter, base and entrees in one line. Nouri breaks it into items with calories and macros you can check, and the weekly Nouri Report shows how those plates fit into your week.

Pick your plate from the tables, then log it in Nouri in one sentence, half-and-half base included. If restaurant meals are where your tracking falls apart, start with how to log restaurant meals and text vs voice vs photo tracking. For another build-your-own counter, compare the Chipotle bowl breakdown, and for plain rice at home, see calories in rice.

Sources

• Panda Express, Nutrition & Allergen Information (official US chart), pandaexpress.com/nutritioninformation (checked October 3, 2026)
• Panda Express menu meal definitions (Bowl: 1 base and 1 entree; Plate: 1 base and 2 entrees; Bigger Plate: 1 base and 3 entrees), pandaexpress.com/menu (checked October 3, 2026)
• Half-and-half values are half of each official base value; all combo totals are sums of the official per-item values above