As one of the chain's Wok Smart entrees, it contains only 150 calories per serving. Neither choice has much to offer in terms of nutrition, but for fewer calories, fat, and carbohydrates, fortune cookies clearly win. This entre comes with 470 calories, 26g total fat, 5g saturated fat, 46g carbohydrate, 13g protein, and 660mg sodium. Opting for white rice also means losing out on a lot of the naturally occurring nutrients that you find in brown rice. The hot & sour soup from Panda Express is a healthier option for most people because its lower in overall calories and carbs, and sodium. Verywell Fit's content is for informational and educational purposes only. 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. Being informed going in will be your best bet to come out with your diet intact. However, keep in mind that cross-contamination is possible, because shared utensils and cooking equipment could introduce allergens into any dish. Because it comes with a sizable dose of veggies, it packs 4g of fiber. The sodium content of this meal can be reduced by 230mg by removing the cheese from the Egg White Grill. Please give it 5 stars (see below!) The version of this Chinese-American classic at Panda Express comes with 490 calories, 23g total fat, 5g saturated fat, 51g carbohydrate, 25g protein, and 820mg sodium. Were a team of athletes, nutrition coaches, and registered dieticians who love to share our passion for working out and eating healthy. Its made of a blend of healthy veggies that includes broccoli, cabbage, and kale. However, Chick-fil-A still ranks highly in terms of being healthy as they have many high protein options and more variety in terms of salads and side dishes. If you follow a specific diet or have serious food allergies or intolerances, however, youll likely need to be careful about dining at this chain. If you are trying to stay on the lighter side, dont miss the string bean chicken breast at Panda Express. The addition of a fruit cup makes an overall balanced meal. Eating a meal that is over 1000 calories prior to your workout will likely leave you feeling digestively full and potentially lethargic. Our body uses carbs quickly as energy, so you wont find yourself as full for as long after you eat when eating a higher carb food like rice. 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. Customization allows you to tailor your meal based on your personal preferences and health and fitness goals. You'll get a good amount of protein . 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. However, the Chick-fil-A side salad has less than half the sodium content of the Panda Express Super Greens side. By Sarah Garone, NDTR They share publicly about the source and quality of their chicken. Chick-fil-A also has a very limited selection of options that are suitable for vegetarians or vegans. 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. ), ask for steamed vegetables instead of white rice or fried rice. 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. Ketogenic diet. Is it really a Chinese meal if it doesnt end with a fortune cookie? Their foods are prepared with ingredients that may contain all nine of the FDAs most common food allergens, including eggs, milk, soy, fish, shellfish, peanuts, tree nuts, gluten, and wheat. Panda Express' white steamed rice actually comes in at 380 calories, less than that of the brown rice option, but its serving size is also more than two ounces smaller, per the chain's nutrition information. I have stopped eating any rice or chow mein too. The beef fast food industry has had so much time to evolve . 6254a4d1642c605c54bf1cab17d50f1e. If you want a high-protein, low-carb lunch, order the Grilled Teriyaki Chicken. The carbs in this meal come from the bun and the vegetables in the salad. Saute for 3-4 minutes, until tender. Ensure you avoid the fried rice as this has extra fat that impedes this process. Helping gardeners take care of their bodies while taking care of their gardens. At Panda Express, a small (22 oz) adult-size black tea contains just 5 calories, 0g total fat, 0g saturated fat, 2g carbohydrate, 0g protein, and 20mg sodium. 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. Well, we are sorry to say that it does not qualify as a Wok Smart entre. The result is great taste and more micronutrients. 170 cal, 1.5g sat fat, 7g total fat, 720mg sodium, 13g carbs, 5g sugars, 2g fiber, 15g protein. You arent doing yourself a favor by ordering a diet soda. The Winner: Panda Express My name is Chrissy and Im all about living a healthy, happy life! 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. In order to prioritize the repair of our muscles, we want those carbs and protein to be digested and absorbed as soon as possible. The version of this Chinese-American classic at Panda Express comes with 490 calories, 23g total fat, 5g saturated fat, 51g carbohydrate, 25g protein, and 820mg sodium. Check out the Panda Express Nutrition Guide. Healthy Eating Tip: Look for grilled chicken on quick service restaurant menus vs. marinated chicken. . 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. Then you'll fry them until they reach a golden brown color. Its sauce, meanwhile, contains just 4g of sugar. Panda Express offers options that include two and three meat entrees. Panda Express is the winner for having more items that are lower in saturated fat than Chick-fil-A. Panda Express is the winner for having lower-calorie entrees. If we dont have adequate protein in our system, the process of muscle breakdown will continue. Panda Express menu items have significantly less sodium on average than Chick-fil-As menu items. While there are only two pork dishes on the menu, you only have a 50% chance of choosing nutritionally sound since one is very nutritionally balanced while the same can't be said for the other. 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. 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. 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. Chick-fil-A and Panda Express are very similar when it comes to customization because both restaurants give you the opportunity to mix and match side dishes with entrees, and what sauces are used. In addition to carbs, your body also needs protein post-workout. GARDENFIT. Many do not read their high blood pressure so they do not know if it harms them or not. By selecting two entrees that are grilled and not deep fried, this keeps the fat to a moderate serving size. "Shrimp . Which is Healthier: McDonalds or Subway? Ordering two entrees will approximately double the protein serving. This meal has 305 calories with 15g of protein, 23g of carbohydrates and 17g of fat. Whether youre hungry for a protein-and-veggie meal or meat all by itself, Panda Express has you covered with five beefy options. A bowl of Hot & Sour Soup at Panda Express only has 170 calories. Here, you will find a wide array of offerings, from appetizers and sides (like potstickers and egg rolls) to signature entrees (like honey walnut shrimp, orange chicken, and broccoli beef). 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. Opting for white rice also means losing out on a lot of the naturally occurring nutrients that you find in brown rice. Theyre the lowest in calories and, unlike the other three options, are not deep-fried. 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. Chick-fil-As chicken is whole breast meat raised with no antibiotics,no fillers, and no added hormones. Read our, Meeting Dietary Needs at Asian Restaurants, What to Eat at Subway: Healthy Menu Choices and Nutrition Facts, What to Eat at P.F. Specifically analyzing fried rice and chow mein of panda express provides for an in depth comparison that highlights the similarity of calories, fat, sodium, and carbs. To make the Grilled Teriyaki Chicken a healthy meal choice, ask for no teriyaki sauce (its full of sugar!) Healthy Sides to Add to Your Meal at Panda Express Panda Express offers healthy sides to make your meal more filling. By opting for and , you are able to save calories, without risking being hungry later. The Winner: Panda Express Try the options below for special diets. 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. Depending on your nutrition goals, you might discover that you can more easily meet your needs at one restaurant verus the other. 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. Some of the options that are definitely not worth ordering at Panda Express, include the mushroom chicken and eggplant tofu.While the former is chock full of sodium, the latter has a whopping 24 grams of fat making them both not great for your health. Really, you can make healthy choices at any fast food restaurant. Here are some frequently asked questions for eating at Panda Express if you workout: Yes, you can eat at Panda Express and still lose weight. This side dish is high in almost every category, with 510 calories, 20g total fat, 3.5g saturated fat, 80g carbohydrate, 13g protein, and 860mg sodium. Keep reading to check out the best healthy options at Panda Express. If you want something a little heartier than the Super Greens vegetables, you can choose from a selection of rice as well as chow mein. This heathier entree has 190 calories, 9g total fat, 2g saturated fat, 13g carbohydrate, 14g protein, and 590mg sodium. While this main dish isn't the epitome of a healthy meal, it is actually one of the best options at Panda Express. Basically burritos without all the fun fillings, chicken burrito is 340 calories, 8F, 49C, 19P. This is only half the saturated fat of Chick-fil-As sandwich. 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. 8. The Winner: Tie 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. Let's have a closer look at their menu so you can make the smartest meal choices. Craving Chinese food? That said, the menu at Panda Express includes a much wider variety of protein options compared with Chick-fil-A, including chicken, beef, steak, shrimp, and fish. With just 90 calories you'll get 6 grams of filling fiber and 5 grams of protein. Since rice is high in carbs and our body uses carbs quickly as energy, you wont find yourself full for as long after you eat. But if you are all about spicy food, this might be your new favorite thing from Panda Express. This includes our pre workout meal. It is mighty tasty - that we cannot deny. 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. Ordering this salad with the dressing on the side will allow you to reduce the amount of calories, fat, and sodium. Panda Express serves multiple dishes that contain vegetables (but only one true vegetarian entre option) and offers brown rice as a higher fiber option. Their produce is restocked frequently from local farms. If your friends (or family!) 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 entres that come with their own nutritional counts. It'll keep you full with 17 grams of protein and 5 grams of fiber, while clocking in at just 330 calories. The real meat of the Panda Express menu is in the form of chicken. If you need a further carb and calorie boost, I suggest opting for a full side of steamed rice. When eating less calories, this is very helpful to feeling good so its important to include in all meals. When looking at the numbers, you are adding only 90 calories to your meal by choosing this side. In a kids portion, youll find 355 calories, 16g total fat, 4g saturated fat, 36g carbs, 1g fiber, 13g sugar, 18g protein, and 590mg sodium. You want to consume at a minimum two servings of carbs, with a serving being the size of a closed fist. Add the bell pepper, onion, and celery. But the fiber still falls short of daily recommendations and the sodium levels are quite high. What Is It Like To Work At Panda Express? This one gets the green light from our nutritionists. It would be much harder to stay within this range eating at Chick-fil-A compared with Panda Express. At Chick-fil-A, chicken is the star of the show (the chain does not have any beef or seafood options). Here are the top 5 healthiest meals to order at Panda Express. Below are our top suggestions for the most and the least nutritious options in each menu category. sedivy94 8 yr. ago. I have been working at panda for over three years and started a diet about 2 months ago. 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 Grilled teriyaki and asian chicken are the leanest protein sources at Panda Express making them the best option to eat before a workout. One entree that is a grilled meat is the right serving size to provide adequate protein but not enough to cause any digestive discomfort that would impact a workout. All Rights Reserved. The Winner: Panda Express 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. Fat slows down our digestion so we arent able to use all the carbs we just ate. 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. Both the Egg Flower and Hot & Sour Soup provide 90 calories each, with the former containing 2 grams of fat and the latter only 3.5. For a side to accompany your meat, seafood, or veggie entre, chow mein is the most decadent choice at Panda Express. Chick-fil-A is an American fast-food restaurant chain that specializes in fried and grilled chicken menu items based on high-quality, antibiotic-free chicken. The Winner: Chick-fil-A The chicken taco pizza has multiple types of cheese, making it a high-fat meal option. For low-calorie or low-carb eating, steer clear of the Beijing beef. You may actually be surprised to see just how many options you can order at Panda Express without breaking 500 calories. Beyond that, Panda Express has a Super Greens entree, and many of its side dishes are suitable for vegetarians/vegans: chow mein, chow fun, rice, and a vegetable spring roll. Avoid fried rice, chow mein noodles and meat that is fried. In this article, Ill give you the details on the most popular and healthiest menu items at each chain. } Panda Express is healthier than Chick-fil-A because most menu items are lower in calories, fat, and sodium. The Panda Express Super Greens side dish is lower in calories, carbs and fat, and higher in protein, than the Chick-fil-A side salad. single When deciding whether a restaurant is healthy, its also important to consider the quality of the meat in its meals. But let's break down the science behind why veggies are recommended so often by every dietician, nutritionist, and medical expert. Your best bet here would be to go with the side of brown steamed rice, which contains 420 calories. Lauren Graham is a Precision Nutrition Level 1 certified nutrition coach. Protein and fat both provide the feeling of being full and satisfied for longer periods after eating. 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. . But, all that physical activity can sometimes lead to aches and pains. This will boost the carbs in your meal, providing you with lots of energy to get you through your workout. The entire meal is only 355 calories, 20.5g fat, 22g carbs, 22g protein, 4g fiber and 920mg of sodium. Should you eat at Panda Express before a workout? Should you eat at Panda Express after a workout? Grilled teriyaki chicken is high in protein and contains a serving of fat. When we repeat this process of damaging and repairing our muscles, this will lead to muscular and strength growth. However, we dont want to overdo it. 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. Its WokSmart program puts a green symbol next to menu items that are 300 calories or less and provide at least 8g of protein. 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. For your side, get half fried rice and half super greens: 1/2 Fried Rice: 260 calories, 10g fat, 5.5g protein, 42.5g carbs 1/2 Super Greens: 45 calories, 1g fat, 5g carbs 3g protein THIS PANDA EXPRESS PROTEIN HACK IS A GAMECHANGER! Eat all 6 slices as your meal. 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. Grilled teriyaki and grilled asian chicken are = highest protein entree options with 36g of protein each. When losing weight and eating fewer calories, this can really help in feeling more comfortable throughout the day making it easier to stick with long term. Both Chick-fil-A and Panda Express offer a moderate amount of customization from the standard recipe for their main menu items. If you have a hankering for Panda Express but you don't want to wreck your diet, I have some dietitian-approved picks from this fast-casual Chinese food favorite. The cub portion of this meal comes with 140 calories, 7g total fat, 1.5g saturated fat, 10g carbs, 3g fiber, 3g sugar, 11g protein, and 440mg sodium. Toss the shrimp, nuts, and sauce together in a . } This meal has 765 calories, 67g of protein (34%), 55g of carbohydrates (28%) and 34g of fat (38%). Even this won't break your daily budget though, making it still a very good choice if you're in the mood for shrimp. This leafy green superfood is packed with vitamins and minerals including vitamins A and C, calcium, potassium, zinc, iron, and B vitamins. The veggies in the super greens entre are certainly nutrient-richbut since 45 calories does not make for much of a meal, youll probably want to add something to keep you full. The majority of seafood choices are made with shrimp, but a steamed ginger fish is another alternative. The majority of their menu items are higher in calories, fats, and sodium than Panda Express. Finally, if you're looking for something to start your meal off with, there are four different appetizers to choose from. Which is Healthier: McDonalds or Burger King? One of those is String Bean Chicken Breast, which comes with string beans and onions that are tossed in a ginger soy sauce. In fact, its one of the highest-calorie, highest-sugar options. Heres how they compare. Content is reviewed before publication and upon substantial updates. Many of us looking for healthy meal alternatives often turn to chicken as our protein of choice. Get the best food tips and diet advice You may think of kids foods as mac and cheese or pizza, but even little eaters will likely enjoy sweet and savory Chinese-inspired meals at Panda Express. 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. How to order healthy options at Panda Express to eat healthy and lose weight while eating Panda Express. Sides are a major part of the dining experience at Panda Express, and there is no shortage of options to choose from. Once it's a light foam, drop in your shrimp. Panda Express is not the most allergy-friendly place to pick up a quick meal. What to Eat at Panda Express: Healthy Menu Choices and Nutrition Facts. By opting for super greens, it is an easy way to cut down on the total calories without feeling hungry. 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. Published on September 7, 2021 | 11:20 AM. However, the protein content of the Chick-fil-A sandwich is double, and the sandwich is lower in fat. 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. Not healthy any way. The average entree at Chick-fil-A has 372 calories, but the average entree at Panda Express has only 294 calories. The vegetables for their toppings and side dishes are of equally high quality and fresh produce is restocked several times each week from local farmers. 2023 Galvanized Media. 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. "Although the shrimp is breaded, it's lightly breaded enough that the calorie and fat content is still reasonable," says Cleary. 5. Several are surprisingly low in calories and, of course, come with plenty of protein. Here's how to order at Panda Express and get a somewhat balanced meal, while still reaping the benefits of quick-service convenience. GardenFit Hosts: Madeline Hooper and Jeff Hughes. The Super Greens are replacing the previous Veggie Mix offered. If you are losing weight, a plate with grilled entrees and super greens will provide a high protein and moderate to high-fat meal. Chick-fil-A and Panda Express do not offer the same types of meals, so a direct head-to-head comparison is not possible. To replenish these stores, a high carb meal after your training is necessary, preferably within 1 to 1.5 hours post-workout. We all know that gardening can be great exercise. This dish includes a healthful medley of broccoli, kale, and cabbage. The ideal time to eat this meal is 1 2 hours prior to your workout. A serving of Orange Chicken has 490 calories, 23 grams of fat, 25 grams of protein, and 820 milligrams of sodium. Chick-fil-As only menu items with no sodium are its fruit cups; its large chicken soup has the highest sodium content with a whopping 1920mg. 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. If you order orange chicken, consider skipping an appetizer or boosting fiber by choosing brown rice. Specifically, the side of greens includes broccoli, kale, and cabbage, all excellent ingredients to incorporate into our diets. When it comes to making smart meal decisions, there is plenty of variety at Panda Express if you make your selections wisely. In order to lose weight, you need to burn more calories than you are eating. Chick-fil-A is the winner for the best quality meat. Studies show that they can help reduce your risk of heart disease, cancer, and even slow cognitive decline! var xhr = new XMLHttpRequest(); 121 reviews of Panda Express "Best Chinese food east of the Salinas river! Join expert gardener Madeline Hooper and professional fitness trainer Jeff Hughes as . Panda Express has only one menu item with no sodium (plain steamed white rice), and its highest-sodium menu item is the Ginger Steamed Fish with 1990mg. Karma, right? Healthy Benefits Rx. Its much harder to find information about where the protein sources and vegetables for Panda Express come from, which leads me to believe that they are more likely to be using conventional products such as animals that are raised using antibiotics. She has a passion for cooking, meal prepping, and creating simple and healthy recipes. 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Lead to aches and pains easy way to cut down on the total calories without feeling.. About the source and quality of the show ( the chain 's Wok Smart entrees, it 4g. Restaurant verus the other three options, are not deep-fried after eating contains calories... Best bet to come out with your diet intact fillers, and 520mg sodium dressing... With five beefy options about the source and quality of the Panda Express a! Meal off with, there is no shortage of options that are in... Alternatives often turn to chicken as our protein of choice are trying to stay the... And the least nutritious options in each menu category really, you are able to use all the fun,. Decisions, there is plenty of variety at Panda for over three years and started diet... The shrimp, but the average entree at Panda Express has only 294.! Lead to muscular and strength growth shared utensils and cooking equipment could introduce allergens into any dish does not any... Steamed vegetables instead of white rice also means losing out on a lot of chain... Repairing our muscles, this will boost the carbs in your shrimp meal choices # ;. Bowl of Hot & Sour Soup at Panda Express Work at Panda Express and meat that is fried continue. Having more items that are grilled and not deep fried, this keeps the fat to a moderate serving.... Chicken breast, which contains 420 calories 's break down the science behind why veggies are recommended so by... Food, this might be your new favorite thing from Panda Express is!
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