Panda Express, a popular fast-food chain, offers a variety of American Chinese cuisine. But with its convenient accessibility and flavorful options, a common question arises: Is Panda Express Processed Food? The answer isn’t a simple yes or no. While some menu items are made with fresh ingredients and prepared in-house, others undergo significant processing. This article will guide you through the Panda Express menu, highlighting nutritious options and those best avoided, so you can make informed choices.
Appetizers: Smart Starts and What to Skip
Starting with appetizers, Panda Express offers chicken egg rolls, chicken potstickers, cream cheese Rangoon, and vegetable spring rolls.
Chicken Potstickers: A Better Choice
The chicken potstickers are a preferable option. These are steamed, not deep-fried, resulting in lower calorie content compared to other options.
Nutritional Information (per serving):
- Calories: 160
- Fat: 6g
- Saturated Fat: 1.5g
- Carbohydrate: 20g
- Protein: 6g
- Sodium: 250mg
Vegetable Spring Rolls: Proceed with Caution
Despite the perception of healthiness, the vegetable spring rolls are the least nutritious appetizer, being highest in sodium and lowest in protein.
Nutritional Information (per serving):
- Calories: 190
- Fat: 8g
- Saturated Fat: 1.5g
- Carbohydrate: 27g
- Protein: 3g
- Sodium: 520mg
Beef Entrees: Navigating Protein and Hidden Sugars
Panda Express provides five beef entrees. While they offer protein, it’s essential to be mindful of sodium, sugar, and saturated fat content. Opting for a vegetable side can balance the meal by adding fiber and micronutrients.
Broccoli Beef: A Balanced Pick
Broccoli beef is a relatively well-rounded choice on the menu, being lower in calories and higher in fiber compared to other beef dishes. It also contains less sugar.
Nutritional Information (per serving):
- Calories: 150
- Fat: 7g
- Saturated Fat: 1.5g
- Carbohydrate: 13g
- Protein: 9g
- Sodium: 520mg
Beijing Beef: An Option to Limit
The Beijing beef is higher in calories and carbohydrates, with a significant amount of sugar.
Nutritional Information (per serving):
- Calories: 470
- Fat: 26g
- Saturated Fat: 5g
- Carbohydrate: 46g
- Protein: 13g
- Sodium: 660mg
- Fiber: 1g
- Sugar: 24g
Chicken Entrees: Grilled vs. Fried
Chicken entrees are abundant at Panda Express. Prioritizing grilled options over fried ones can significantly reduce your calorie and carbohydrate intake. Dishes with vegetables are generally better.
String Bean Chicken Breast: A Lighter Option
The string bean chicken breast is a lighter choice, providing a good dose of vegetables, fiber, and lower sugar content.
Nutritional Information (per serving):
- Calories: 190
- Fat: 9g
- Saturated Fat: 2g
- Carbohydrate: 13g
- Protein: 14g
- Sodium: 590mg
- Fiber: 4g
- Sugar: 4g
Orange Chicken: A Fan Favorite with a Catch
While popular, orange chicken is one of the highest-calorie and highest-sugar options. Consider pairing it with brown rice or super greens for a more balanced meal, or sharing a portion.
Nutritional Information (per serving):
- Calories: 490
- Fat: 23g
- Saturated Fat: 5g
- Carbohydrate: 51g
- Protein: 25g
- Sodium: 820mg
Seafood Entrees: Navigating Sodium and Healthy Fats
Panda Express offers seafood entrees, primarily with shrimp. Steamed ginger fish provides a different option.
Steamed Ginger Fish: Protein with High Sodium
Steamed ginger fish is relatively low in calories and sugar and offers protein. However, it’s exceptionally high in sodium.
Nutritional Information (per serving):
- Calories: 200
- Fat: 12g
- Saturated Fat: 2.5g
- Carbohydrate: 8g
- Sugar: 8g
- Protein: 15g
- Sodium: 1,990mg
Honey Walnut Shrimp: A Heavier Seafood Choice
Honey walnut shrimp provides healthy fats from walnuts and shrimp. However, it’s the heaviest seafood entree overall.
Nutritional Information (per serving):
- Calories: 360
- Fat: 23g
- Saturated Fat: 3.5g
- Carbohydrate: 35g
- Sugar: 9g
- Protein: 13g
- Sodium: 440mg
Vegetable Entrees: Super Greens vs. Eggplant Tofu
Panda Express offers two vegetable entrees: super greens and eggplant tofu.
Super Greens: A Nutrient-Rich Choice
You can order super greens as an entree, side dish, or kid’s meal. It includes broccoli, cabbage, and kale, offering beneficial nutrients. Pair it with grilled chicken or double the portion for a more filling meal.
Nutritional Information (adult portion):
- Calories: 45
- Fat: 2g
- Saturated Fat: 0g
- Carbohydrate: 5g
- Protein: 3g
- Sodium: 130mg
Eggplant Tofu: Higher Calories and Fat
Eggplant tofu is higher in calories, fat, and sodium compared to super greens.
Nutritional Information (per serving):
- Calories: 340
- Fat: 24g
- Saturated Fat: 3.5g
- Carbohydrate: 24g
- Protein: 7g
- Sodium: 520mg
- Sugar: 17g
Sides: Veggies vs. Noodles and Rice
Side dishes at Panda Express range from low-calorie vegetables to high-calorie, high-sodium noodles and rice dishes.
Super Greens: A Top Side Dish
Super greens stands out as the best side dish choice.
Nutritional Information (per serving):
- Calories: 90
- Fat: 3g
- Saturated Fat: 0g
- Carbohydrate: 10g
- Fiber: 5g
- Protein: 6g
- Sodium: 260mg
Chow Mein: A Decadent Side
Chow mein is high in calories, fat, carbohydrate, and sodium. Fried rice is a similar option.
Nutritional Information (per serving):
- Calories: 510
- Fat: 20g
- Saturated Fat: 3.5g
- Carbohydrate: 80g
- Protein: 13g
- Sodium: 860mg
Desserts: Fortune Cookies vs. Chocolate Chunk Cookie
For dessert, consider the nutritional differences between a fortune cookie and a chocolate chip cookie.
Fortune Cookies: A Simple Treat
Fortune cookies offer minimal calories.
Nutritional Information (per cookie):
- Calories: 20
- Fat: 0g
- Saturated Fat: 0g
- Carbohydrate: 5g
- Sugar: 2g
- Protein: 0g
- Sodium: 0mg
Chocolate Chunk Cookie: A Heartier Option
The chocolate chunk cookie is a heavier choice.
Nutritional Information (per cookie):
- Calories: 160
- Fat: 7g
- Saturated Fat: 3g
- Carbohydrate: 25g
- Protein: 2g
- Sodium: 125mg
Beverages: Black Tea vs. Soda
Opt for unsweetened beverages like water or black tea instead of sugar-sweetened drinks like soda.
Unsweetened Black Tea: A Flavorful Choice
Black tea provides flavor with minimal calories.
Nutritional Information (small size):
- Calories: 5
- Fat: 0g
- Saturated Fat: 0g
- Carbohydrate: 2g
- Protein: 0g
- Sodium: 20mg
Barq’s Root Beer: High in Sugar
Barq’s root beer contains significant amounts of sugar.
Nutritional Information (large size):
- Calories: 560
- Fat: 0g
- Saturated Fat: 0g
- Carbohydrate: 153g
- Sugar: 152g
- Protein: 0g
- Sodium: 190mg
Diet-Specific Options: Low-Carb, Diabetes-Friendly, Low-Fat, and Lower-Sodium
Panda Express may not cater specifically to specialized diets, but you can still create meals that align with your dietary needs.
- Low-Carb: Super greens, mushroom chicken, grilled Asian chicken, grilled teriyaki chicken, and string bean chicken breast.
- Diabetes-Friendly: Super greens, mushroom chicken, and string bean chicken breast. Black pepper Angus steak with super greens is another option.
- Low-Fat: Super greens, chicken potstickers, and white or brown rice. Broccoli beef with white rice is another possibility.
- Lower-Sodium: Super greens, chicken potstickers, white or brown rice, cream cheese Rangoon, and sweet and sour chicken breast.
Food Allergies and Safety
Panda Express may not be ideal for individuals with food allergies due to the potential for cross-contamination. The restaurant uses ingredients that may contain common allergens like eggs, milk, soy, fish, shellfish, peanuts, tree nuts, gluten, and wheat. Sesame is also present in many menu items. Refer to Panda’s online allergen information for details.
Conclusion: Making Informed Choices at Panda Express
So, is Panda Express processed food? The answer is nuanced. While some ingredients are fresh, many sauces and dishes undergo processing. By carefully selecting menu items and paying attention to nutritional information, you can make healthier choices and enjoy Panda Express as part of a balanced diet. Prioritize lean proteins, vegetables, and lower-sugar options, and be mindful of portion sizes.
