Get Your Complete Panda Express Macro Breakdown

Panda Express Macro Calculator

Track macronutrients (protein, carbs, fats) in your Panda Express meals for fitness and bodybuilding goals with detailed macro breakdowns

Build Your Panda Express Meal

Appetizers

Name	Calories	Fat (g)	Carbs (g)	Protein (g)
chicken egg roll (1 roll) 2.75 oz	200	10	20	6
chicken potsticker (3 pcs) 3.30 oz	160	6	20	6
cream cheese rangoon (3 pcs) 2.40 oz	190	8	24	5
vegetable spring roll (2 rolls) 3.50 oz	240	14	24	4

Beef

Name	Calories	Fat (g)	Carbs (g)	Protein (g)
beijing beef 5.60 oz	480	27	46	14
beijing beef - cub meal 4.20 oz	360	20	35	11
Black Pepper Sirloin Steak 5.10 oz	180	6	12	19
Black Pepper Sirloin Steak - cub meal 3.85 oz	130	4.5	9	14
broccoli beef 5.44 oz	150	7	13	9
broccoli beef - cub meal 4.10 oz	110	6	10	7

Beverages

Name	Calories	Carbs (g)	Protein (g)
barq's root beer - large 42.00 oz	560	153	0
barq's root beer - small 22.00 oz	290	80	0
barq's root beer - kids 12.00 oz	160	44	0
black tea - large 40.00 oz	10	3	0
black tea - medium 32.00 oz	10	3	0
black tea - small 22.00 oz	5	2	0
black tea - kids 12.00 oz	5	1	0
cherry coca-cola - large 42.00 oz	540	147	0
cherry coca-cola - medium 30.00 oz	380	105	0
cherry coca-cola - small 22.00 oz	280	77	0
cherry coca-cola - kids 12.00 oz	150	42	0
coca-cola - large 42.00 oz	510	140	0
coca-cola - medium 30.00 oz	370	100	0
coca-cola - small 22.00 oz	270	73	0
coca-cola - kids 12.00 oz	150	40	0
coca-cola zero sugar - large 42.00 oz	0	1	0
coca-cola zero sugar - medium 30.00 oz	0	0	0
coca-cola zero sugar - small 22.00 oz	0	0	0
coca-cola zero sugar - kids 12.00 oz	0	0	0
diet coke - large 42.00 oz	0	1	0
diet coke - medium 30.00 oz	0	1	0
diet coke - small 22.00 oz	0	1	0
diet coke - kids 12.00 oz	0	0	0
dr pepper - large 42.00 oz	500	137	0
dr pepper - medium 30.00 oz	360	98	0
dr pepper - small 22.00 oz	260	72	0
dr pepper - kids 12.00 oz	140	39	0
fanta fruit punch - large 42.00 oz	530	145	0
fanta fruit punch - medium 30.00 oz	380	104	0
fanta fruit punch - small 22.00 oz	280	76	0
fanta fruit punch - kids 12.00 oz	150	42	0
fanta orange - large 42.00 oz	520	142	0
fanta orange - medium 30.00 oz	370	101	0
fanta orange - kids 12.00 oz	150	40	0
fanta orange (pr only) - large 42.00 oz	570	147	0
fanta orange (pr only) - medium 30.00 oz	410	105	0
fanta orange (pr only) - small 22.00 oz	300	77	0
fanta orange (pr only) - kids 12.00 oz	160	42	0
fanta orange - small 22.00 oz	270	74	0
fanta strawberry - large 42.00 oz	550	150	0
fanta strawberry - medium 30.00 oz	390	107	0
fanta strawberry - small 22.00 oz	290	79	0
fanta strawberry - kids 12.00 oz	160	43	0
fanta strawberry (tx only) - large 42.00 oz	570	155	0
fanta strawberry (tx only) - medium 30.00 oz	410	111	0
fanta strawberry (tx only) - small 22.00 oz	300	81	0
fanta strawberry (tx only) - kids 12.00 oz	160	44	0
fuze lemon black tea - large 42.00 oz	300	78	0
fuze lemon black tea - medium 30.00 oz	210	56	0
fuze lemon black tea - small 22.00 oz	150	41	0
fuze lemon black tea - kids 12.00 oz	80	22	0
fuze raspberry tea - large 42.00 oz	300	78	0
fuze raspberry tea - medium 30.00 oz	210	56	0
fuze raspberry tea - small 22.00 oz	150	41	0
fuze raspberry tea - kids 12.00 oz	80	22	0
glaceau vitaminwater squeezed zero - large 42.00 oz	10	3	0
glaceau vitaminwater squeezed zero - medium 30.00 oz	5	2	0
glaceau vitaminwater squeezed zero - small 22.00 oz	5	2	0
glaceau vitaminwater squeezed zero - kids 12.00 oz	0	1	0
gold peak premium unsweetened tea - large 42.00 oz	0	0	0
gold peak premium unsweetened tea - medium 30.00 oz	0	0	0
gold peak premium unsweetened tea - small 22.00 oz	0	0	0
gold peak premium unsweetened tea - kids 12.00 oz	0	0	0
hi-c flashin fruit punch - large 42.00 oz	540	148	0
hi-c flashin fruit punch - medium 30.00 oz	390	106	0
hi-c flashin fruit punch - small 22.00 oz	280	78	0
hi-c flashin fruit punch - kids 12.00 oz	150	42	0
lemon green tea - large 40.00 oz	15	0	3
lemon green tea - medium 32.00 oz	10	0	2
lemon green tea - small 22.00 oz	10	0	1
mango guava tea 24.00 oz	195	46	0
minute maid lemonade - large 42.00 oz	550	138	0
minute maid lemonade - medium 30.00 oz	390	99	0
minute maid lemonade - small 22.00 oz	290	72	0
minute maid lemonade - kids 12.00 oz	160	39	0
minute maid light lemonade - kids 12.00 oz	5	2	0
minute maid light lemonade - large 42.00 oz	20	7	0
minute maid light lemonade - medium 30.00 oz	15	5	0
minute maid light lemonade - small 22.00 oz	10	4	0
passionfruit mango black tea - large 40.00 oz	15	4	0
passionfruit mango black tea - medium 32.00 oz	10	3	0
passionfruit mango black tea - small 22.00 oz	5	2	0
passionfruit mango black tea - kids 12.00 oz	5	1	0
peach lychee refresher 24.00 oz	210	53	0
pomegranate pineapple lemonade 24.00 oz	240	62	0
powerade fruit punch - large 42.00 oz	280	75	0
powerade fruit punch - medium 30.00 oz	200	53	0
powerade fruit punch - small 22.00 oz	150	39	0
powerade fruit punch - kids 12.00 oz	80	21	0
powerade mountain berry blast - large 42.00 oz	290	77	0
powerade mountain berry blast - medium 30.00 oz	210	55	0
powerade mountain berry blast - small 22.00 oz	150	40	0
powerade mountain berry blast - kids 12.00 oz	80	22	0
seagram's ginger ale - large 42.00 oz	450	121	0
seagram's ginger ale - medium 30.00 oz	320	87	0
seagram's ginger ale - small 22.00 oz	240	64	0
seagram's ginger ale - kids 12.00 oz	130	35	0
sprite - large 42.00 oz	470	129	0
sprite - meddium 30.00 oz	340	92	0
sprite - small 22.00 oz	250	68	0
sprite - kids 12.00 oz	140	37	0
sprite zero - large 42.00 oz	10	0	0
sprite zero - medium 30.00 oz	5	0	0
sprite zero - small 22.00 oz	5	0	0
sprite zero - kids 12.00 oz	0	0	0
sweet tea - large 40.00 oz	510	129	0
sweet tea - medium 32.00 oz	410	103	0
sweet tea - small 22.00 oz	280	71	0
sweet tea - kids 12.00 oz	150	39	0
watermelon mango refresher 24.00 oz	210	53	0

Chicken

Name	Calories	Fat (g)	Carbs (g)	Protein (g)
black pepper chicken 6.30 oz	280	19	15	13
black pepper chicken - cub meal 4.60 oz	200	14	11	10
kung pao chicken 6.73 oz	320	21	15	17
kung pao chicken - cub meal 5.05 oz	220	15	11	12
grilled teriyaki chicken 6.00 oz	275	10	14	33
grilled teriyaki chicken - cub meal 4.50 oz	210	8	10.5	24.75
teriyaki chicken 6.00 oz	340	13	14	41
teriyaki chicken - cub meal 4.50 oz	250	10	10	31
mushroom chicken 5.70 oz	220	14	10	13
mushroom chicken - cub meal 4.30 oz	170	11	8	10
orange chicken 5.92 oz	510	24	53	16
orange chicken - cub meal 4.44 oz	380	18	39	14
potato chicken 5.20 oz	190	10	18	8
potato chicken - cub meal 3.90 oz	140	8	15	6

Chicken Breast

Name	Calories	Fat (g)	Carbs (g)	Protein (g)
honey sesame chicken breast 5.30 oz	340	15	35	16
honey sesame chicken breast - cub meal 4.00 oz	250	11	26	12
string bean chicken breast 5.60 oz	210	12	13	12
string bean chicken breast - cub meal 4.20 oz	160	9	10	9
sweetfire chicken breast 5.80 oz	360	15	40	15
sweetfire chicken breast - cub meal 4.40 oz	270	11	30	11
sweet & sour chicken breast 5.50 oz	300	12	40	10
sweet & sour chicken breast - cub meal 4.10 oz	270	10	35	9

Cub Meals

Name	Calories	Fat (g)	Carbs (g)	Protein (g)
Orange Chicken Cub Meal (white rice, super greens, orange chicken, apple crisps, bottled water) 9.50 oz	580	17	84	22
Grilled Teriyaki Chicken Cub Meal (chow mein, super greens, grilled teriyaki chicken, apple crisps, bottled water) 9.30 oz	400	16	36	28
Broccoli Beef Cub Meal (white rice, super greens, broccoli beef, apple crisps, bottled water) 9.50 oz	300	7	49	11

Name	Calories	Fat (g)	Carbs (g)	Protein (g)
teriyaki sauce 1.80 oz	70	0	16	0
apple pie roll 1.94 oz	150	3	30	2
sweet & sour sauce 1.80 oz	70	0	21	0
chili sauce 0.25 oz	10	0	2	0
soy sauce 0.21 oz	5	0	0	0
potsticker sauce 0.40 oz	10	0	3	0
hot mustard 0.25 oz	10	1	0	0
plum sauce 0.25 oz	15	0	3	0
fortune cookie 0.18 oz	20	0	5	0
chocolate chunk cookie 1.13 oz	160	7	25	2
Tree Top Apple Crisps 0.34 oz	40	0	10	0

Seafood

Name	Calories	Fat (g)	Carbs (g)	Protein (g)
chili crisp shrimp 4.00 oz	210	10	19	13
chili crisp shrimp cub meal 3.00 oz	160	7.5	14	10
honey walnut shrimp 4.39 oz	430	28	32	13
honey walnut shrimp - cub meal 3.30 oz	240	15	17	7
wok-fired shrimp 6.00 oz	190	5	19	17
wok-fired shrimp - cub meal 4.50 oz	140	4	15	13
golden treasure shrimp 5.00 oz	360	18	35	14
golden treasure shrimp - cub meal 2.75 oz	210	10	20	8
steamed ginger fish 6.00 oz	200	12	8	15
steamed ginger fish - cub meal 2.00 oz	70	4	3	5

Sides

Name	Calories	Fat (g)	Carbs (g)	Protein (g)
chow mein 11.00 oz	600	23	94	15
chow mein - cub meal 8.25 oz	440	19	57	11
fried rice 11.00 oz	620	19	101	13
fried rice - cub meal 8.25 oz	466	13	76	9
white steamed rice 11.00 oz	520	0	118	10
white steamed rice - cub meal 8.25 oz	390	0	87	8
super greens 10.00 oz	130	4	14	9
super greens - cub meal 7.50 oz	90	3	10	6
chow fun 8.50 oz	410	9	73	9
chow fun - cub meal 6.20 oz	300	6	53	6

Soup

Name	Calories	Fat (g)	Carbs (g)	Protein (g)	Add
hot & sour soup - cup 12.20 oz	120	5	14	7
hot & sour soup - bowl 17.40 oz	170	6	20	10

Specialty

Name	Calories	Fat (g)	Carbs (g)	Protein (g)	Add
Beyond Orange Chicken 4.75 oz	440	22	47	13
Beyond Orange Chicken - Cub Meal 3.60 oz	330	17	36	10

Vegetables

Name	Calories	Fat (g)	Carbs (g)	Protein (g)
super greens entree 7.00 oz	90	3	10	6
super greens - cub meal entree 5.25 oz	60	2	7	4
eggplant tofu 6.10 oz	340	24	23	7
eggplant tofu - cub meal 4.60 oz	250	18	17	5

Nutrition Summary

Add items to see nutrition info

Select menu items to see nutritional information

About the Panda Express Macro Calculator

Learn more about the calculator and its creator

Jonas

I have been passionate about nutrition and healthy eating for over 8 years and I built this calculator to help people like you and me make better food choices.

Panda Express Macro Calculator - Track Your Macronutrients

Our Panda Express Macro Calculator helps you track and optimize your macronutrient intake from Panda Express menu items. Whether you're following a specific macro ratio for fitness goals, bodybuilding, or general health, this tool provides detailed protein, carbohydrate, and fat breakdowns for every Panda Express meal combination.

Understanding Macronutrients in Chinese-American Food

Panda Express offers unique macro profiles due to its Chinese-American cuisine style:

Rice-Based Carbohydrates: High carb content from rice and noodle bases
Protein Variety: Different cooking methods affect protein absorption
Cooking Oils: Stir-frying adds healthy and less healthy fats
Sauce Impact: Sweet and savory sauces significantly affect macro ratios

Panda Express Macro Breakdown by Category

High Protein Options

Orange Chicken: High protein but also high carbs from sauce
Grilled Teriyaki Chicken: Lean protein with moderate carbs
Honey Walnut Shrimp: High protein and healthy fats
Beijing Beef: Good protein with higher fat content
String Bean Chicken Breast: Lean protein with vegetables

Lower Carb Options

Super Greens: Very low carbs, high fiber and nutrients
Mixed Vegetables: Low carbs with beneficial micronutrients
Steamed Chicken: Pure protein with minimal carbs
Entrees without sauce: Significantly reduced carbohydrate content

Higher Carb Options

Chow Mein: 94g carbs - noodle-based side
Fried Rice: 101g carbs - rice with added ingredients
White Steamed Rice: 118g carbs - pure carbohydrate source
Sweet & Sour Dishes: High carbs from sugary sauces

Macro-Optimized Panda Express Combinations

High Protein, Moderate Carb Bowl

Half White Rice (59g carbs, 5g protein, 0g fat)
Orange Chicken (43g carbs, 13g protein, 20g fat)
Grilled Teriyaki Chicken (14g carbs, 36g protein, 7g fat)
Total: 54g protein, 116g carbs, 27g fat

Lower Carb, Higher Protein Option

Super Greens (14g carbs, 9g protein, 4g fat)
String Bean Chicken Breast (12g carbs, 14g protein, 4g fat)
Honey Walnut Shrimp (23g carbs, 13g protein, 22g fat)
Total: 36g protein, 49g carbs, 30g fat

Balanced Macro Bowl

Half Chow Mein (47g carbs, 7.5g protein, 11.5g fat)
Beijing Beef (26g carbs, 13g protein, 7g fat)
Mushroom Chicken (10g carbs, 13g protein, 6g fat)
Total: 33.5g protein, 83g carbs, 24.5g fat

Macro Strategies for Different Goals

Muscle Building at Panda Express

Focus: Higher protein entrees with rice for energy
Strategy: Double protein servings, full rice portion
Avoid: Vegetable-only sides (too low in calories)
Example: Two protein entrees + fried rice + rangoon

Fat Loss at Panda Express

Focus: Lean proteins with vegetable sides
Strategy: Super Greens as base, grilled options
Avoid: High-sugar sauces and fried sides
Example: Grilled Teriyaki Chicken + Super Greens + steamed vegetables

Carb Cycling with Panda Express

High Carb Days: White rice + sweet sauce entrees
Low Carb Days: Super Greens + grilled proteins
Moderate Days: Half rice + balanced entrees

Understanding Panda Express Cooking Methods

Impact on Macros

Stir-Fried: Adds oil (increases fat content)
Steamed: Minimal added fats, preserves nutrients
Grilled: Lower fat, concentrated protein
Battered & Fried: Significantly increases carbs and fats

Sauce Considerations for Macro Tracking

Sweet & Sour Sauce: High in simple carbohydrates
Teriyaki Sauce: Moderate carbs from sugar and soy
Orange Sauce: High carbs and some fat
Black Pepper Sauce: Lower carbs, more savory
Hot Mustard: Minimal macro impact

Timing Your Panda Express Macros

Pre-Workout Meal

Focus on easily digestible carbs
White rice + lean protein
Avoid high-fat options that slow digestion
Example: Half white rice + grilled chicken

Post-Workout Meal

Higher protein for muscle recovery
Moderate to high carbs for glycogen replenishment
Example: Orange chicken + fried rice (protein + carbs)

Flexible Dieting with Panda Express

IIFYM Approach: Fit any item into your daily macros
Portion Control: Use half portions to fine-tune macro intake
Balance Over Time: One high-carb meal can fit into a balanced day
Enjoy the Experience: Social eating is part of overall health

Micronutrient Bonuses

While tracking macros, consider these nutrient-dense options:

Super Greens: Vitamins A, C, K, folate
Mixed Vegetables: Variety of vitamins and minerals
Broccoli Beef: Vitamin C and iron
String Bean Chicken: Vitamin K and fiber

Macro Tracking Best Practices

Log Everything: Include sauces and sides in your tracking
Be Consistent: Track the same way each time for accuracy
Plan Ahead: Use the calculator before ordering
Adjust Portions: Use the half-portion feature for precision
Consider Context: Factor in your other meals for the day

Common Panda Express Macro Mistakes

Underestimating Rice Portions: Rice servings are larger than expected
Ignoring Cooking Oil: Stir-fried items have added fats
Forgetting Sauce Impact: Sweet sauces add significant carbs
Overlooking Sodium: High sodium can affect water retention and scale weight

Note: This calculator helps you make informed macro-based decisions. For specific dietary plans or medical conditions, consult with a registered dietitian or healthcare professional.

Advanced Macro Tracking

Detailed macronutrient analysis for fitness and bodybuilding goals

Precise Macro Ratios

Track exact protein, carb, and fat ratios for your fitness goals

Bodybuilding Focused

Optimize meals for cutting, bulking, or maintenance phases

Flexible Dieting Support

Fit Panda Express into your IIFYM (If It Fits Your Macros) approach

Meal Timing Strategies

Plan pre/post workout meals with optimal macro distribution

Carb Cycling Compatible

Adjust portions for high, low, and moderate carb days

How Panda Express Macro Tracking Works

Optimize your Chinese-American food choices for specific macro targets

Set Macro Goals

Determine your protein, carb, and fat targets for your fitness phase

Build Macro Meals

Select combinations that hit your specific macro ratios

Track Precisely

Monitor exact macro intake with detailed nutritional breakdowns

Optimize Performance

Adjust meal timing and composition for training and recovery