Panda Express Calories And Protein Chart
Complete Panda Express protein chart with calories for all menu items. Find the highest protein options and best protein-to-calorie ratios for fitness goals.
Most Panda Express entrees provide between 10 and 41 grams of protein per serving, with grilled teriyaki chicken and steak options offering the highest protein for their calories. This guide ranks every menu item by protein content to help you hit your macro targets.
Highest Protein Panda Express Items
Top 10 Highest Protein Entrees
| Rank | Entree | Protein | Calories | Protein/100cal |
|---|---|---|---|---|
| 1 | Teriyaki Chicken | 41g | 340 | 12.1g |
| 2 | Grilled Teriyaki Chicken | 33g | 275 | 12.0g |
| 3 | Black Pepper Sirloin Steak | 19g | 180 | 10.6g |
| 4 | Wok-Fired Shrimp | 17g | 190 | 8.9g |
| 5 | Kung Pao Chicken | 17g | 320 | 5.3g |
| 6 | Honey Sesame Chicken Breast | 16g | 340 | 4.7g |
| 7 | Orange Chicken | 16g | 510 | 3.1g |
| 8 | SweetFire Chicken Breast | 15g | 360 | 4.2g |
| 9 | Steamed Ginger Fish | 15g | 200 | 7.5g |
| 10 | Golden Treasure Shrimp | 14g | 360 | 3.9g |
Complete Protein Chart By Category
Chicken Entrees
| Entree | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Teriyaki Chicken | 340 | 41g | 13g | 14g |
| Grilled Teriyaki Chicken | 275 | 33g | 10g | 14g |
| Kung Pao Chicken | 320 | 17g | 21g | 15g |
| Honey Sesame Chicken Breast | 340 | 16g | 15g | 35g |
| Orange Chicken | 510 | 16g | 24g | 53g |
| SweetFire Chicken Breast | 360 | 15g | 15g | 40g |
| Beijing Beef | 480 | 14g | 27g | 46g |
| Black Pepper Chicken | 280 | 13g | 19g | 15g |
| Mushroom Chicken | 220 | 13g | 14g | 10g |
| String Bean Chicken Breast | 210 | 12g | 12g | 13g |
| Sweet & Sour Chicken Breast | 300 | 10g | 12g | 40g |
| Potato Chicken | 190 | 8g | 10g | 18g |
Beef & Steak Entrees
| Entree | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Black Pepper Sirloin Steak | 180 | 19g | 6g | 12g |
| Beijing Beef | 480 | 14g | 27g | 46g |
| Broccoli Beef | 150 | 9g | 7g | 13g |
Seafood Entrees
| Entree | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Wok-Fired Shrimp | 190 | 17g | 5g | 19g |
| Steamed Ginger Fish | 200 | 15g | 12g | 8g |
| Golden Treasure Shrimp | 360 | 14g | 18g | 35g |
| Honey Walnut Shrimp | 430 | 13g | 28g | 32g |
| Chili Crisp Shrimp | 210 | 13g | 10g | 19g |
Sides
| Side | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Chow Mein | 600 | 15g | 23g | 94g |
| Fried Rice | 620 | 13g | 19g | 101g |
| White Steamed Rice | 520 | 10g | 0g | 118g |
| Super Greens | 130 | 9g | 4g | 14g |
| Chow Fun | 410 | 9g | 9g | 73g |
Vegetables
| Entree | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Super Greens (Entree) | 90 | 6g | 3g | 10g |
| Eggplant Tofu | 340 | 7g | 24g | 23g |
Best Protein-To-Calorie Ratios
For maximum protein efficiency, these items give you the most protein per calorie:
| Item | Protein per 100 Calories | Total Protein |
|---|---|---|
| Teriyaki Chicken | 12.1g | 41g |
| Grilled Teriyaki Chicken | 12.0g | 33g |
| Black Pepper Sirloin Steak | 10.6g | 19g |
| Wok-Fired Shrimp | 8.9g | 17g |
| Steamed Ginger Fish | 7.5g | 15g |
| Super Greens | 6.9g | 9g |
| Chili Crisp Shrimp | 6.2g | 13g |
| Broccoli Beef | 6.0g | 9g |
High Protein Plate Combinations
50+ Gram Protein Plates
| Plate | Protein | Calories |
|---|---|---|
| Super Greens + Teriyaki Chicken + Grilled Teriyaki | 83g | 745 |
| Super Greens + Teriyaki Chicken + Black Pepper Steak | 69g | 650 |
| White Rice + Teriyaki Chicken + Kung Pao | 68g | 1,180 |
| Chow Mein + Grilled Teriyaki + Black Pepper Steak | 67g | 1,055 |
Best Protein Bowl (1 Entree + 1 Side)
| Bowl | Protein | Calories |
|---|---|---|
| Super Greens + Teriyaki Chicken | 50g | 470 |
| Super Greens + Grilled Teriyaki Chicken | 42g | 405 |
| White Rice + Teriyaki Chicken | 51g | 860 |
| Chow Mein + Teriyaki Chicken | 56g | 940 |
How To Hit Your Protein Target
For 30g Protein (Light Meal)
- Bowl: Super Greens + Kung Pao Chicken = 26g, 450 cal
- Bowl: Super Greens + Grilled Teriyaki = 42g, 405 cal
For 50g Protein (Moderate)
- Plate: Super Greens + Teriyaki Chicken + Broccoli Beef = 59g, 580 cal
- Bowl: White Rice + Teriyaki Chicken = 51g, 860 cal
For 70g+ Protein (High Protein)
- Plate: Super Greens + Teriyaki Chicken + Grilled Teriyaki = 83g, 745 cal
- Bigger Plate: Add Black Pepper Steak for another 19g
Protein Tips For Fitness Goals
For Muscle Building
- Order Teriyaki Chicken or Grilled Teriyaki as your primary entree
- Stack with Black Pepper Sirloin Steak as second entree
- Super Greens adds 9g protein with only 130 calories
- Aim for 40-50g protein per meal
For Weight Loss
- Focus on protein per calorie ratio (Grilled Teriyaki = 12g/100cal)
- Choose Super Greens over rice/noodles (saves 400+ calories)
- String Bean Chicken provides 12g protein for only 210 calories
For Carb-Conscious Diets
- Best choices: Black Pepper Steak (12g carbs), Broccoli Beef (13g carbs)
- Pair with Super Greens (14g carbs) instead of rice (118g carbs)
- Kung Pao Chicken has only 15g carbs
Using Our Calculator To Hit Protein Targets
Build a meal that hits your exact protein target using our Panda Express Calorie & Nutrition Calculator. You can add multiple items and see protein totals in real-time.
Related Guides
- Panda Express Calorie & Nutrition Calculator
- Panda Express Plate Calorie Calculator
- Panda Express Menu Calories Chart
- High Protein Panda Express Meals
- Orange Chicken Calories
- Kung Pao Chicken Calories
Conclusion
For maximum protein at Panda Express, Teriyaki Chicken (41g) and Grilled Teriyaki Chicken (33g) are your best options with over 12g protein per 100 calories. Pair them with Super Greens to boost protein while keeping calories low. Use our Panda Express Calorie Calculator to build your ideal high-protein meal.