If you're a fan of Chinese food, you've likely dined at Panda Express more than once. With menu options ranging from Kung Pao Chicken to Honey Walnut Shrimp and Wok-Seared Steak and Shrimp, the choices seem endless. The great news for those dieting is that you don't have to remove Panda Express from your list of dining options. You can still enjoy a meal from this popular chain while staying within your weight-loss goals. We have a registered dietitian's recommended Panda Express order for weight loss that will satisfy your fast-food cravings without hindering your progress.
It's important to remember that fast food is not typically a "healthy" choice, especially when trying to lose weight. However, every sustainable diet allows for an occasional treat, and we're here to share one of the healthiest orders you can place at Panda Express, according to a dietitian.
The Mushroom Chicken with Super Greens is a great option to order at Panda Express with weight loss in mind.
NUTRITION (PER MUSHROOM CHICKEN WITH SUPER GREENS):
- Calories: 310
- Fat: 17 g
- Carbs: 20 g
- Protein: 19 g
"Panda Express can be a convenient option for a quick meal," explains Lena Bakovic, MS, RDN, CNSC, a registered dietitian nutritionist specializing in gut health, chronic disease, weight management, intuitive eating, oncology, and general health and wellness from Top Nutrition Coaching. "When making meal choices, it's important to consider which menu items offer the most nutritional value, not just for weight management, but also for overall health and wellness."
Lena Bakovic highlights the Mushroom Chicken with Super Greens as one of the most nutritious choices at Panda Express. This meal is packed with protein, which research shows can help keep you feeling full and satisfied long after eating. Additionally, it’s relatively low in calories, with around 310 calories per serving.
"The calorie and protein content can vary depending on the portion size and choice of greens," Bakovic explains. "This meal often includes greens like kale, broccoli, and cabbage, all of which are rich in fiber and micronutrients."
General healthier ordering tips at Panda Express:
If you're not a fan of the Mushroom Chicken with Super Greens and would like to choose something else, Bakovic offers a few tips to keep in mind.
Add Veggies: When in doubt, add a variety of vegetables to your meal. "Adding veggies to your meal will not only enrich the micronutrient content but also provide fiber, which is important for both heart and digestive health," says Bakovic.
Save Calories on Your Beverage: "Water is generally the best choice for adults, providing hydration while limiting added sugars and calories from sugary beverages like juice or soda," advises Bakovic.
Check the Nutrition Content Before Ordering: Panda Express conveniently provides a detailed nutritional breakdown for every item on its menu, making it easy to see the nutritional values and calorie counts.
Beware of Sauces: While sweet and sour sauce and soy sauce can add flavor, they are often high in sugar and/or sodium. "Choose a smaller portion of these sauces or avoid them entirely. Sodium content is especially important for people with high blood pressure, and added dietary sugars can be harmful for those with diabetes," explains Bakovic.