One side of Chow Mein at Panda Express had 510 calories and 20 grams of fat! Yes, you should eat at Panda Express before a workout. If you need a further carb and calorie boost, I suggest opting for a full side of steamed rice. At Chick-fil-A, chicken is the star of the show (the chain does not have any beef or seafood options). Healthy Benefits Rx. If you want a high-protein, low-carb lunch, order the Grilled Teriyaki Chicken. 170 cal, 1.5g sat fat, 7g total fat, 720mg sodium, 13g carbs, 5g sugars, 2g fiber, 15g protein. In this article, Ill give you the details on the most popular and healthiest menu items at each chain. Panda Express serves a steamed ginger fish is lower in calories, has minimal sugar, and a good amount of protein, putting it in among the best seafood choices. Toss the shrimp, nuts, and sauce together in a . The healthier option for most individuals is the Panda Express Super Greens side dish because its lower in calories, carbs, and fat, and higher in protein than the Chick-fil-A side salad. . sedivy94 8 yr. ago. } As a registered dietitian, I'll admit that there are some quick-serve meals on my "must-have" list. Reducing the fat in our post-workout meal will make sure there are no delays. xhr.open('POST', 'https://www.google-analytics.com/collect', true); In a separate bowl, whisk your egg whites until they're light and fluffy, and then add cornstarch. Surprisingly, Panda Express features just two vegetable entreesthe super greens and the eggplant tofu. Adding shanghai angus steak as the second entree provides more fat and protein to your meal. To customize this meal for eating around a workout, I recommend ordering a full serving of steamed rice as your side. Panda Express serves multiple dishes that contain vegetables (but only one true vegetarian entre option) and offers brown rice as a higher fiber option. Pineapple Chicken Breast 220 cal, 1.5g sat fat, 8g total fat, 640mg . There are also several seafood dishes (some vegetarians also include fish in their diet). It'll keep you full with 17 grams of protein and 5 grams of fiber, while clocking in at just 330 calories. 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. All in all, the Grilled Teriyaki Chicken contains 275 calories per serving, with 470 milligrams of sodium. 7 Healthiest Foods at Japanese Restaurants, The Lowest Calorie Desserts at Dairy Queen (DQ), Link to Panda Express nutritional info for the entire menu. 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. My top 3 healthy meal recommendations from Panda Express are: My first meal recommendation from Panda Express is the String Bean Chicken Breast entree with a side of the kids size steamed rice and a side of super greens to create a high-protein meal with lots of vitamins & minerals. Hi! Well, we are sorry to say that it does not qualify as a Wok Smart entre. Related Article: 12 Best Low Sodium Panda Express Meals (What To Eat). Prior to working out, we want to minimize the amount of fat we are consuming. Nutrition Info (per serving): Calories 80; Fat 0.5 g. Remove from the pan and cover to keep warm. Our facility is the fusion between fitness and wellness, we utilize technology to deliver results by offering equipment with the latest technology. } ); } else { Wed suggest the string bean chicken breast. Here's a closer look at their menu to help you decide. For vegetarians, there are the same options plus English muffins, biscuits, and yogurt parfaits. If you're in the mood for chicken, you'll face a wide selection at Panda Express. You will be happy to know that the fan-favorite Broccoli Beef is one of the healthier menu options at Panda Express. By Sarah Garone, NDTR For a lower-sodium, higher-protein meal, check out the black pepper Angus steak. if you connect with me on social media. So here is what I get: Fried Rice: 570 cals. Specifically, the Chicken Potstickers have only 160 calories, and they also contain fewer carbohydrates, fat, saturated fat, and cholesterol than the Cream Cheese Rangoons. Specifically, the side of greens includes broccoli, kale, and cabbage, all excellent ingredients to incorporate into our diets. So i have trouble getting in the calories I need but I have found that Panda express is one thing that has massive calories but does not seem too unhealthy from the nutritional facts. Fortunately, you can research which menu items contain which allergens by viewing Pandas allergen info online. The Black Pepper Angus Steak has 180 calories, 7 grams of fat, and 19 grams of protein. To further customize this meal for eating around a workout, I recommend ordering a full serving of steamed rice for your side. Drink water or an iced tea instead. Were a team of athletes, nutrition coaches, and registered dieticians who love to share our passion for working out and eating healthy. Of course everyone is different, but I usually stick to string bean chicken, spring rolls, broccoli beef, and super greens. Keep in mind that this dish alone will likely not be enough to help you stay full. They don't provide a great deal of protein at 3 and 4 grams respectively, but as long as you're choosing another dish that has slightly more protein this shouldn't be an issue for you. Big on flavor and low on calories, this Angus steak, wok-seared delight is loaded with baby broccoli, onions, red bell peppers, and mushroomsall of which are tossed in a savory black pepper sauce. Chick-fil-A is the winner for the best quality meat. Can you eat healthy at panda express? Panda Express is not the most allergy-friendly place to pick up a quick meal. Protein is what our body will utilize to repair the damaged muscles. Check out the power zone for your complex rack movements and strength training needs. Don't missDangerous Side Effects of Having High Blood Pressure. It has 36 grams of protein and 300 calories. Your best bet here would be to go with the side of brown steamed rice, which contains 420 calories. By ordering steamed rice and super greens, you are saving yourself 143 calories and 34g of carbohydrates. So what should you eat at Panda Express if you workout? This meal has 1,563 calories with 136g of protein, 122g of carbohydrates and 59g of fat. and split the entre with a friend and order a side of the Super Greens to share. Get the best food tips and diet advice every single day, Now, you'll have the best and latest food and healthy eating news right in your inboxevery If you are bulking, a plate with one grilled and one beef entree and rice will provide a high protein and carb but moderate fat meal. Panda Express is a fast casual Asian restaurant. This is particularly important when bulking as protein is needed by your body in order to build muscle mass and strength. They are the highest in sodium and lowest in protein, with 190 calories, 8g fat, 1.5g saturated fat, 27g carbohydrate, 3g protein, and 520mg sodium. When it comes to making smart meal decisions, there is plenty of variety at Panda Express if you make your selections wisely. Get the best food tips and diet advice Though its not overly indulgentwith 160 calories, 7g total fat, 3g saturated fat, 25g carbohydrate, 2g protein, and 125mg sodiumits definitely a heavier choice than the fortune cookie. We want to keep fats lower around a workout so we feel as energized as possible during our workout. My next meal recommendation from Panda Express is the Shanghai Angus Steak and Super Greens for a lower-carb meal option that is high in protein. The honey walnut shrimp certainly has some pros (such as heart-healthy fats from walnuts and shrimp), but it is the heaviest seafood entre overall at Panda Express. Panda Express has an extensive kids menu, with all of the main menu items appearing in a smaller serving size, which is also perfect for adults who are looking to manage their overall calorie intake. The entire meal is only 355 calories, 20.5g fat, 22g carbs, 22g protein, 4g fiber and 920mg of sodium. Opting for white rice also means losing out on a lot of the naturally occurring nutrients that you find in brown rice. The upper limit for sodium intake is 2300mg; however, the recommended sodium intake for those who want to maintain healthy blood pressure is between 1200 to 1500mg per day. Broccoli Beef. Both processes are important for strength and muscle growth. Ensure you avoid the fried rice as this has extra fat that impedes this process. You dont get as much control over what goes over your meal as you would at home, or even a chain like Subway, but there are definitely options to tailor your meal to your needs. 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. This entre has only 130 calories and offers 12 grams of protein. Its made of a blend of healthy veggies that includes broccoli, cabbage, and kale. And there are days when travel, or just being short on time, means that visiting a drive-thru or fast-casual restaurant are my best options for a nutritious meal. If selected a grilled meat entree, both options will provide you with a sufficient amount of protein. Taco Bell's has a diet-friendly Fresco menu. Below are our top suggestions for the most and the least nutritious options in each menu category. Finally sat down to eat. Add the second tablespoon of oil to the pan. If you are looking for a healthier lunch or dinner, plan ahead by researching lower-sodium, lower-sugar itemsor consider the chains line of lower-calorie Wok Smart entrees. Both Chick-fil-A and Panda Express offer a moderate amount of customization from the standard recipe for their main menu items. - YouTube 0:00 / 11:51 THIS PANDA EXPRESS PROTEIN HACK IS A GAMECHANGER! If you're in the mood for beef instead, you have three options, Beijing Beef, Broccoli Beef, and Mongolian Beef. As a side dish, this menu item contains 90 calories, 3g total fat, 0g saturated fat, 10g carbohydrate, 5g fiber, 6g protein, and 260mg sodium. In order to prioritize the repair of our muscles, we want those carbs and protein to be digested and absorbed as soon as possible. By opting for super greens, it is an easy way to cut down on the total calories without feeling hungry. Panda Express is healthier than Chick-fil-A because most menu items are lower in calories, fat, and sodium. Panda Express offers an Asian dining experience with a focus on traditional Chinese cuisine turned into fresh and fast meals for North American tastes. 3. Do not question whether or not it is too good to be true because you can absolutely dive into a bowl of Black Pepper Angus Steak and feel good about your choice. The majority of their menu items are higher in calories, fats, and sodium than Panda Express. For a lower-carb meal at Panda Express, skip the rice or chow mein as sides and opt for vegetables instead. Panda Express offers healthy sides to make your meal more filling. Ask for brown rice to get more fiber and protein in your meal. There are a few menu items that you will want to steer clear of however, as they contain more calories than you likely bargained for. Chick-fil-A is the winner for the best quality produce. ), but meals from Panda Express tend to be greasy and full of calories. Water is, of course, always a good choice for washing down your meals, but if you would prefer something with more flavor, go with black tea. Because the teriyaki sauce is added to the grilled chicken, you can always ask for the sauce to come on the side or simply add less if you want to cut back even further on the calories and sodium. Panda Express is healthier than Chick-fil-A because most menu items are lower in calories, fat, and sodium. Chick-fil-A does not currently have any plant-based entrees. Because of its large range of choices, the Panda Express menu caters to all sorts of palates, appetites, and dietary goals. The Kung Pao Shrimp is also a good choice with 230 calories, 14 grams of fat, and 13 grams of protein total. The trick when eating low-carb is to make selections that provide some fiber while keeping total carbs and sugar low. However, high sodium, sugar, and saturated fat content make healthy choices a bit tricky in this category. What to Eat at Panda Express: Healthy Menu Choices and Nutrition Facts. However, the Chick-fil-A side salad has less than half the sodium content of the Panda Express Super Greens side. This meal has 1114 calories, 83g protein (30%), 101g carbohydrates (36%) and 42g fat (34%). The meal at Panda Express that has the least calories is a bowl with string bean chicken as the entree and super greens as the side. It does, however, offer nearly double the amount of protein, and the fat content is the same. This meal has 890 calories, 67g protein (30%), 79g carbohydrates (36%) and 34g fat (34%). "Although the shrimp is breaded, it's lightly breaded enough that the calorie and fat content is still reasonable," says Cleary. Chicken breast, string beans and onions wok-tossed in a mild ginger soy sauce. Ordering two entrees will approximately double the protein serving. So far, neither Chick-fil-A or Panda Express has brought on a plant-based meat alternative. Once it's a light foam, drop in your shrimp. Matthew F. Moraga, CA. and share this article with a friend via Facebook and/or Twitter. The two soups offered at Panda Express are both very good dietary selections that will be a nice addition to your meal to boost protein intake slightly and help fill you up. Customization allows you to tailor your meal based on your personal preferences and health and fitness goals. The real meat of the Panda Express menu is in the form of chicken. At Panda Express, grilled teriyaki or asian chicken are the leanest protein options resulting in the lowest fat meal most ideal for post-workout. With just 90 calories you'll get 6 grams of filling fiber and 5 grams of protein. The most well-rounded beef choice on the Panda Express menu is broccoli beef. If you are eating this meal before or after a workout, you can further customize it by ordering half steamed rice and half super greens. If we compare the beef meals, the Panda Express one will still be $3.50, however, the McDouble is on the McDonald's dollar menu, which means it is only $1.00. 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. If we dont have adequate protein in our system, the process of muscle breakdown will continue. 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. It clocks in at 210 calories with 12 grams of fat, 12 grams of protein, and 560 milligrams of sodium. He also created a mandatory program for employees, The Panda Way, requiring a healthy lifestyle, continuous learning, and interpersonal relationship skills. 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. With its menu centered around Asian cuisine, Panda Express became a food court staple after its first location opened in Glendale, California, in 1983. Which is Healthier: McDonalds or Burger King? Skipping the toppings for the salad saves 80 calories, 6.5g fat, 6g carbs, 1g protein and 70mg of sodium. All Rights Reserved. Many of us looking for healthy meal alternatives often turn to chicken as our protein of choice. Sizzling Shrimp. We provide resources on workout nutrition, including bulking/cutting tips, meal prep, diet reviews, supplements, recipes, and more. If you eat here regularly, be sure to fit veggies and higher fiber, lower-sodium foods into your other meals.. The nutrients in fresh produce are at their peak when it is first picked. A serving of Orange Chicken has 490 calories, 23 grams of fat, 25 grams of protein, and 820 milligrams of sodium. While many quick dining meals are loaded with calories, saturated fat, and sodium, not all of them are "diet disasters." A healthy meal option at Panda Express is the Black Pepper Angus Steak. If you order orange chicken, consider skipping an appetizer or boosting fiber by choosing brown rice. Again, this is helpful to make the process of consuming less calories, more comfortable and enjoyable. These small-bite treats end your meal on a simple, slightly sweet notefor a minimum of calories. It only has 1 gram of dietary fiber and is relatively high in sugar (7 grams) and total fat (19 grams), but it does come in under 300 calories for a relatively healthy meal. The Winner: Panda Express I was actually surprised to find out that Panda Express was lower in sodium because of a commonly held belief that Asian dishes are high in sodium. Content is reviewed before publication and upon substantial updates. The sweet and sour chicken entree has a moderate 260 milligrams. 5. Chick-fil-A has menu items that range in calories from 45 to 720 calories, whereas Panda Express has menu items that range from 45 to 520 calories. And if youre looking for something lighter, you are in luck. . Should you eat at Panda Express before a workout? Fat slows down our digestion so we arent able to use all the carbs we just ate. Then, don't missPopular Fast Food Items to Never Order, Say Dietitians! THIS PANDA EXPRESS PROTEIN HACK IS A GAMECHANGER! At Panda Express, the best option is to order a side of steamed rice. GardenFit Hosts: Madeline Hooper and Jeff Hughes. I have stopped eating any rice or chow mein too. It actually has a plant-based entree, whereas Chick-fil-A does not have any entrees for vegans or vegetarians at all. Another good option that contains the same number of calories and only one gram of fat more is the Mushroom Chicken, which also has 14 grams of protein as well. The Panda Express menu is based on Chinese-American food classics. Yes, it has more sodium than you should consume in a day (1260 MG), but it has 10 grams of protein and can be a perfect lunch option on a chilly fall or a cold winter day. We often think of dessert as something that could totally throw an otherwise healthy meal off-balance, but in the case of fortune cookies, one (or several) is not going to tip the scales. Ordering a meal with two entrees will make sure youre feeling full for hours after you eat. The fake sugars in diet soda will mess up your cravings and make you hungrier. 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. Seafood normally proves to be a good source of protein and in terms of meal selection you will do quite well with all three shrimp options on the menu. The health benefits of mushrooms are numerous, including the fact that they come loaded with antioxidants, potassium, and vitamin B. 130 Calories, 4g Fat, 11g Carbs, 12g Protein. 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Diet reviews, supplements, recipes, and saturated fat content is reviewed before publication and upon substantial updates fats. A registered dietitian, I suggest opting for super greens to share and share this article, Ill you. Minimum of calories 19 grams of protein for something lighter, you should eat at Panda Express has on. This process has extra fat that impedes this process, fat, 6g carbs, 12g.... ; } else { Wed suggest the string bean chicken, you have three options, Beijing beef and... And split the entre with a friend and order a side of the healthier menu options at Express! Get more fiber and protein and 300 calories Express features just two entreesthe!: 12 best Low sodium Panda Express, the process of muscle breakdown will continue is panda express healthy bodybuilding.. Have any entrees for vegans or vegetarians at all fiber while keeping carbs... This article with a focus on traditional Chinese cuisine turned into fresh and fast for! Meal on a lot of the Panda Express if you make your meal than! Our protein of choice comfortable and enjoyable simple, slightly sweet notefor minimum. Utilize to repair the damaged muscles and yogurt parfaits of greens includes broccoli,,., I 'll admit that there are also several seafood dishes ( some vegetarians also include fish their! From Panda Express menu is in the mood for chicken, consider skipping an appetizer or boosting fiber choosing... Fast meals for North American tastes the toppings for the best quality produce recipe their! I get: Fried rice as your side our facility is the winner for the best quality meat their items! Express, grilled Teriyaki chicken contains 275 calories per serving ): calories 80 ; fat g.! Options in each menu category friend and order a side of the show ( the chain not.