11 Of The Healthiest Things You Can Order At Panda Express

With its menu centered around Asian cuisine, Panda Express became a food court staple after its first location opened in Glendale, California, in 1983. The chain followed the journey of many fast food companies in America, offering convenient meals that often come loaded with the usual trappings of sodium, trans fats, and calories.

A quick scan of Panda Express' nutritional information reveals a different story, however, at least one that has been taking shape in recent years with a more mindful push toward healthy eating. Per the chain's website, it has been gradually reducing sodium and sugar content, its foods have no added MSG, and none of its menu items contains unhealthy trans fats, which contribute to heart disease.  

You may actually be surprised to see just how many options you can order at Panda Express without breaking 500 calories. Many fall under its Wok Smart threshold, which means the menu item contains less than 300 calories as well as over 8 grams of protein. Keep in mind that in addition to these a la carte items, diners can choose bowls or plates that includes sides, like chow mein or fried rice, as well as multiple entrées that come with their own nutritional counts. Regardless, if you are craving Panda Express, you should know that there are many options to enjoy that are healthier than some of the other fast food establishments out there.

Many of us looking for healthy meal alternatives often turn to chicken as our protein of choice. 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. The Mushroom Chicken at Panda Express offers multiple perks, such as the fact that one serving contains only 220 calories.

Beyond the health statistics, it is also a great meal option if you like mushrooms. The health benefits of mushrooms are numerous, including the fact that they come loaded with antioxidants, potassium, and vitamin B. The Mushroom Chicken also comes with zucchini, another veggie that is dense with vitamins and other nutrients. 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.

No surprises here: Vegetables are good for you. But let's break down the science behind why veggies are recommended so often by every dietician, nutritionist, and medical expert. Vegetables are an important part of our daily diet, thanks to the multitude of vitamins and nutrients they contain that are vital to our health. You do not have to commit to a vegetarian or vegan diet to eat enough of them in your day-to-day life; in fact, the latest dietary guidelines in the U.S. recommend adults eat two to four cups of vegetables per day. That is quite achievable as long as you make sure to prominently include them in your lunch and dinner.

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. Specifically, the side of greens includes broccoli, kale, and cabbage, all excellent ingredients to incorporate into our diets. When looking at the numbers, you are adding only 90 calories to your meal by choosing this side.

One of the newer menu items to be added at Panda Express, the Sizzling Shrimp brings the heat while still offering diners a healthy meal option. The shrimp is accompanied by baby broccoli, and the two are tossed together in a sweet and spicy sauce. It is big on flavor, and fortunately it does not have to sacrifice its nutritional value to get there. This entrée has only 130 calories and offers 12 grams of protein.

That protein is largely thanks to the shrimp, which is one of the most protein-dense animals out there that we regularly consume. 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. Combine that with the baby broccoli, which also contains a number of healthy nutrients, and you have the makings of a healthy meal option the next time you visit Panda Express.

Aside from the usual suspects of chicken and beef, you can also enjoy a healthy dose of shrimp at Panda Express. 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. Fans of the dish will argue that it is well worth the cost, with the tempura-battered shrimp coated in honey and topped with glazed walnuts.

This entrée has a respectable 11 grams of protein, 590 milligrams of sodium, and 360 calories. 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. However, the shrimp itself is high in protein as well as vitamins, minerals, and antioxidants, making it a healthy option to include in your diet if you are a big seafood fan. 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.

If you are really hungry and want something a little extra on the side to go with your meal at Panda Express, the fast food chain offers a few different appetizers to accompany your bowl or plate. While it may be tempting to go for the Cream Cheese Rangoons, you are better off opting for the Chicken Potstickers if your location offers them.

Potstickers from Panda Express are pan-seared, not deep fried, so you would be cutting down on the calories and fat. All of the additives that come from frying, while tasty, are a major contributing factor to one's risk for heart disease. Specifically, the Chicken Potstickers have only 160 calories, and they also contain fewer carbohydrates, fat, saturated fat, and cholesterol than the Cream Cheese Rangoons. The potstickers also come in lower on all of those metrics when compared to the Vegetable Spring Rolls and Chicken Egg Rolls that are also available at Panda Express. Just one Chicken Egg Roll has more calories than three potstickers, so you definitely get more bang for your buck health-wise by choosing the latter.