Grilled teriyaki chicken is high in protein and contains a serving of fat. Because of its large range of choices, the Panda Express menu caters to all sorts of palates, appetites, and dietary goals. There are several different options for your side dish when ordering a meal at Panda Express. The grilled chicken is an excellent lean source of protein. This salad has 330 calories, 15g fat, 26g carbs, 27g protein, 6g fiber, and 690mg of sodium. Toss the shrimp, nuts, and sauce together in a . I have been working at panda for over three years and started a diet about 2 months ago. Sauces tend to be high in sugar and calories. Eating at Panda Express can provide a quick food option both when busy or traveling but its important to select your meal that aligns best with your specific goal whether thats bulking or cutting. Just as the string bean chicken makes a healthy choice for adults, its a nutritious, not-too-sweet option for kids, too. At Chick-fil-A, chicken is the star of the show (the chain does not have any beef or seafood options). Healthy Eating Tip: Look for grilled chicken on quick service restaurant menus vs. marinated chicken. It is a great way to stick to healthy eating while still enjoying the convenience and tastiness of fast casual dining. GardenFit Hosts: Madeline Hooper and Jeff Hughes. Unlike many other fast-food joints, Panda Express offers steamed veggies as a side, making it easier to meet your daily vegetable goals. COVID update: Panda Express has updated their hours, takeout & delivery options. It is all tossed in a light ginger soy sauce, so you will not feel that the added condiment is weighing your food down or counteracting the healthiness of the dish. They are located in all 50 states. With its menu centered around Asian cuisine, Panda Express became a food court staple after its first location opened in Glendale, California, in 1983. Sodium is always a nutrient of concern when dining outbut that does not mean you cannot find a lower-salt meal at Panda Express. You will find you have more moderate energy for a longer period of time, instead of the quick burst of intense energy needed for a workout. This option is high in protein to help keep you feeling full, but lower in fat and calories than options with whole eggs. However, Panda Express does have Eggplant Tofu as an entree featuring a plant-based source of protein, whereas Chick-fil-A only has salads and side dishes for plant-based meals, without a protein source. Which is Healthier: McDonalds or Burger King? 170 cal, 1.5g sat fat, 7g total fat, 720mg sodium, 13g carbs, 5g sugars, 2g fiber, 15g protein. The noodles contained a higher cholesterol level which could be harmful because cholesterol has been linked to an increased risk of heart disease. In a kids portion, youll find 355 calories, 16g total fat, 4g saturated fat, 36g carbs, 1g fiber, 13g sugar, 18g protein, and 590mg sodium. That said, the menu at Panda Express includes a much wider variety of protein options compared with Chick-fil-A, including chicken, beef, steak, shrimp, and fish. My name is Chrissy and Im all about living a healthy, happy life! One could easily argue that the benefits associated with shrimp are worth the few extra calories that come from the fact that it is deep fried. want to eat at Panda Express, choose one of these items off the menu to limit total calories and keep your diet in check. Yes, you should eat at Panda Express before a workout. What makes this entre even better is that it falls under the Wok Smart category, with only 210 calories as well as 19 grams of protein, 13 grams of carbohydrates, and 560 milligrams of sodium. Our facility is the fusion between fitness and wellness, we utilize technology to deliver results by offering equipment with the latest technology. The same principles apply to choosing healthy meals for your child as for yourself. Here are the top 5 healthiest meals to order at Panda Express. But if you are looking for an alternative meal idea, the String Bean Chicken Breast will cut back significantly on both the calories and the sodium. Plus, each serving of this savory entre offers 9 grams of filling protein. Its made of a blend of healthy veggies that includes broccoli, cabbage, and kale. The red bell peppers add a boost of vitamin C, fiber, B vitamins, as well as an antioxidant called quercetin. Avoid fried rice, chow mein noodles and meat that is fried. The most well-rounded beef choice on the Panda Express menu is broccoli beef. Wasn't worth it anyway! 2023 The Jeans Fit Beloved Theme by Restored 316, The Healthiest Meal Options at Panda Express, Healthy Sides to Add to Your Meal at Panda Express, Panda Express Nutritional Info for Popular Entrees. This meal would also make for a great pre or post workout meal. 1,100 Calorie Domino's Bulking Meal Plan. It might cost you slightly more to add this premium entre to your bowl or plate, but Panda Express' Black Pepper Angus Steak really packs in the flavor. With a side of super greens, it makes a diabetes-friendly meal that is satisfying and flavorful. For a lower-sodium, higher-protein meal, check out the black pepper Angus steak. Several menu items come with a Wok Smart designation, indicating they have at least 8 grams of protein and 300 calories or less. The meal at Panda Express that has the most calories is a bigger plate with orange chicken for all three entrees and chow mein as the side. Read our, Meeting Dietary Needs at Asian Restaurants, What to Eat at Subway: Healthy Menu Choices and Nutrition Facts, What to Eat at P.F. Brown rice has more nutrients and fiber than white rice. It actually has a plant-based entree, whereas Chick-fil-A does not have any entrees for vegans or vegetarians at all. Menu picks: Broccoli and beef; grilled teriyaki chicken What an RD says: Morton names the broccoli and beef and . By including both in your order, you ensure you are getting sufficient protein for your body to repair muscles post-workout leading to muscle growth and increased strength. It is a little higher on the caloric scale than some of the other options in our list, and it technically does not qualify as a Wok Smart menu item. Fat slows down our digestion so we arent able to use all the carbs we just ate. With just 220 calories you'll get a whopping 13 grams of filling protein, which helps you meet your daily veggie needs. This includes the salad dressing. Craving Chinese food? The meal is 390 calories, 7g fat, 67g carbs, 14g protein, 2g fiber, and only 520mg of sodium. (What Science Says), At Chick-fil-A you can order a burger without a bun if youre trying to reduce your carb intake, At Panda Express you can skip rice or noodles if youre trying to reduce your carb intake. You also could split the dish with a friend or family member and add on some super greens. Fat provides a strong feeling of being full and satiated so consuming too much may make it challenging to eat the high calories needed when bulking. The Winner: Panda Express Plus, the brown rice has 4 grams of fiber and 9 grams of protein. Its not too difficult to customize a low-fat meal at Panda Express. The Winner: Panda Express Thank you, {{form.email}}, for signing up. Panda Express is not the most allergy-friendly place to pick up a quick meal. One fortune cookie at Panda Express has just 20 calories, 0g total fat, 0g saturated fat, 5g carbohydrate, 2g of sugar, 0g protein, and 0mg sodium. To further customize this meal for before or after a workout, opt for grilled teriyaki chicken as it has less fat than teriyaki chicken. single First, what kind of meat do you want? We all know that gardening can be great exercise. That protein is largely thanks to the shrimp, which is one of the most protein-dense animals out there that we regularly consume. The Winner: Tie When losing weight and eating fewer calories, this can really help in feeling more comfortable throughout the day making it easier to stick with long term. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat. Panda Express menu items are lower in calories, fat, and sodium than Chick-fil-A. 18g fat 85g carbs 16g protein mandarin chicken 310 cals 16g fat 8g carbs 34g protein Courtesy of Panda Express PER SERVING: 90 calories, 3 g fat (0 g saturated fat, 0 g trans fat), 260 mg sodium, 10 g carbs (5 g fiber, 4 g sugar), 6 g protein Adding a side of Super Greens to your Panda Express order will pump up the flavor and nutrition of your meal. She works with athletes and active individuals looking to improve performance and develop healthy nutritional habits and behaviors. 9/2/2022. Ensure you avoid the fried rice as this has extra fat that impedes this process. Neither choice has much to offer in terms of nutrition, but for fewer calories, fat, and carbohydrates, fortune cookies clearly win. You arent doing yourself a favor by ordering a diet soda. Try the options below for special diets. Add the second tablespoon of oil to the pan. Lean white poultry meat is also lower in fat than some other meats, making it a great central component of any dish while still being quite versatile in how you dress it up. Protein is what our body will utilize to repair the damaged muscles. day. Its almost always a good idea to give veggies prime real estate on your platewhich is why the super greens side gets our vote as the best side dish at Panda Express. But if you are all about spicy food, this might be your new favorite thing from Panda Express. This leafy green superfood is packed with vitamins and minerals including vitamins A and C, calcium, potassium, zinc, iron, and B vitamins. The vegetables for the salads and for toppings come from deliveries of fresh produce that arrive at the store multiple times a week. So what should you eat at Panda Express if you workout? In fact, one fortune cookie at Panda Express has only 20 calories, so you would need to eat quite a few to even come close to more traditional desserts, like the chain's Chocolate Chunk Cookie, which contains 160 calories. Matthew F. Moraga, CA. If you're in the mood for beef instead, you have three options, Beijing Beef, Broccoli Beef, and Mongolian Beef. This is an important consideration for anyone who has been advised to keep their sodium intake low, perhaps due to high blood pressure. At Panda Express, a small (22 oz) adult-size black tea contains just 5 calories, 0g total fat, 0g saturated fat, 2g carbohydrate, 0g protein, and 20mg sodium. 3. Panda Express has plenty of entrees for pescatariansor anyone who enjoys Chinese-inspired seafood. Sesame, another common allergen, is also present in many of their menu items. Plus, whatever fortune is found inside the cookie could lift your spirits and offer good luck, and we think that is totally worth taking a bite. The steak comes served with baby broccoli, onions, red bell peppers, and mushrooms. Compared to the other beef items on the menu, it is lower in calories and higher in fiber than most. The average entree at Chick-fil-A has 4.2g of saturated fat; the single highest item is the Grilled Chicken Club Sandwich with 8g. If you have a hankering for Panda Express but you don't want to wreck your diet, I have some dietitian-approved picks from this fast-casual Chinese food favorite. With that in mind, a side of Super Greens versus rice or chow mein noodles from Panda Express is a great way to ensure you are working your way toward that recommended threshold. Skip the Diet Soda Customization allows you to tailor your meal based on your personal preferences and health and fitness goals. If you are a seafood fan, you will be happy to know that shrimp is packed with nutrients, and since this dish is not fried like its Honey Walnut counterpart, there is very little added fat. The Super Greens are replacing the previous Veggie Mix offered. That is not all that bad, considering you are eating at a fast food establishment. These small-bite treats end your meal on a simple, slightly sweet notefor a minimum of calories. Panda Express is the winner for having lower-calorie entrees. and split the entre with a friend and order a side of the Super Greens to share. (Fried rice is a close second, with similar nutrition info.). This further increases your carbs by 43g, giving you more quickly available fuel for your workout. What Is It Like To Work At Panda Express? A serving of the delicious Broccoli Beef entre will only set you back 150 calories and, as the name suggests, it's loaded with nutrient-dense broccoli. All the chicken meals do contain fewer than 400 calories, but some of them rank higher on the fat content so are something you'll want to avoid. One entree that is a grilled meat is the right serving size to provide adequate protein but not enough to cause any digestive discomfort that would impact a workout. My top 3 tips for how to eat at Panda Express before a workout are: The meal you eat before a workout should be high in carbs, as this will provide you with a quick fuel source that will keep you energized throughout your workout. Courtesy of Panda Express. Of course everyone is different, but I usually stick to string bean chicken, spring rolls, broccoli beef, and super greens. Get the best food tips and diet advice Vegetarians could double the portion and opt for a side of brown rice, while meat-eaters might request grilled chicken to top off their veggies. The Egg White Grill and the Fruit Cup (medium size) together have 345 calories, 8g fat, 45g carbs, 27g protein, 3g fiber, and 980mg sodium. Our body uses carbs quickly as energy, so you wont find yourself as full for as long after you eat when eating a higher carb food like rice. It also provides just 1g of fiber and a significant amount of sugar (24g). The veggies in the super greens entre are certainly nutrient-richbut since 45 calories does not make for much of a meal, youll probably want to add something to keep you full. Just say no to Chow Mein. You may think of kids foods as mac and cheese or pizza, but even little eaters will likely enjoy sweet and savory Chinese-inspired meals at Panda Express. Get the best food tips and diet Overall, the String Bean Chicken from Panda Express is a healthier option for most people. Its much harder to find information about where the protein sources and vegetables for Panda Express come from, which leads me to believe that they are more likely to be using conventional products such as animals that are raised using antibiotics. The overall meal is 470 calories, 17g fat, 48g carbs, 35g protein, 6g fiber, and 1000mg of sodium. However, I will show some common meals that have similar ingredients. I have stopped eating any rice or chow mein too. (732) 951-1002. If you are losing weight, a plate with grilled entrees and super greens will provide a high protein and moderate to high-fat meal. Being informed going in will be your best bet to come out with your diet intact. var xhr = new XMLHttpRequest(); That said, Chick-fil-A main menu items are higher in protein than Panda Express, which is usually a positive for helping to meet protein targets. 2023 Dotdash Media, Inc. All rights reserved. In order to ensure that we are consuming adequate protein, a meal with two entrees is recommended. The Panda Express Super Greens side dish is lower in calories, carbs and fat, and higher in protein, than the Chick-fil-A side salad. Protein and fat both provide the feeling of being full and satisfied for longer periods after eating. When we replenish these stores after our workout, we are able to jump start the process of repairing our muscles. . One of the popular seafood options on the menu is the Honey Walnut Shrimp; a premium option that will cost you an additional $1.25. By selecting two entrees that are grilled and not deep fried, this keeps the fat to a moderate serving size. Vegetables are an important part of ourdaily diet, thanks to the multitude of vitamins and nutrients they contain that are vital to our health. By cutting the serving of rice, you are able to reduce calories without feeling hungry later. Ketogenic diet. This is only half the saturated fat of Chick-fil-As sandwich. So far, neither Chick-fil-A or Panda Express has brought on a plant-based meat alternative. At Panda Express, the best option is to order a side of steamed rice. Teriyaki sauce is a popular crowd-pleasing condiment, and customers love the fact that the chicken is hand-sliced to order - so you know it is ultra-fresh. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. 7 Healthiest Foods at Japanese Restaurants, The Lowest Calorie Desserts at Dairy Queen (DQ), Link to Panda Express nutritional info for the entire menu. "Shrimp . Overall this is a much healthier establishment to eat at and will allow you to keep your calorie level down closer to where it should be. A plate with grilled chicken and a side of steamed rice is a high carb and protein and low-fat meal ideal for post-workout. But, all that physical activity can sometimes lead to aches and pains. The sodium content of this meal can be reduced by 230mg by removing the cheese from the Egg White Grill. Many of us looking for healthy meal alternatives often turn to chicken as our protein of choice. 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