Low Calorie Panda Express Guide: 7 Orders Under 500 Calories & The "Split Base" Hack
By Nutrition Data Analyst | Time: 8 min read
Fast food and weight loss usually don't mix. But unlike burger chains where the "healthy" option is a sad side salad, Panda Express offers legitimate high-volume, low-calorie meals—if you know how to navigate the menu.
As a nutrition analyst tracking fast-food trends, I've crunched the numbers on every entree, side, and sauce. The result? You can absolutely eat a filling meal here for under 400 calories.
(Use our Panda Express Nutrition Calculator to build your own custom bowl based on your specific macro goals.)
The Golden Rule: How to "Hack" the Menu
Before we look at specific dishes, you need to understand the "Volume Game." The biggest mistake people make at Panda Express isn't the entree—it's the side dish.
Ordering a full portion of Chow Mein (510 cal) or Fried Rice (520 cal).
The "Super Greens" side is only 90 calories.
Order: "Half Super Greens, Half Steamed White Rice"
If you crave carbs but want to save calories, ask for a "Half and Half" Base.
Result: You get the satisfaction of rice, the volume of veggies, and you save 250+ calories compared to a full rice order.
Top 5 Low-Calorie Chicken Entrees
Chicken is the staple protein here, but the preparation method matters. Avoid the breaded, deep-fried options (like Orange Chicken) and stick to the wok-seared options.
Why it wins: This is the hidden gem of the menu. Because it is loaded with zucchini and mushrooms (which have high water content), you get a large physical portion for very few calories. It has one of the lowest sugar counts on the menu.
A classic stir-fry that's low in fat and carbs. The string beans add fiber and volume, making this a very filling choice for the calorie count.
A mild, savory option with plenty of broccoli florets. Great for those who want familiar flavors without the deep-fried breading.
Bold and peppery with a nice kick. This is a good choice if you want flavor without sugar overload.
Grilled instead of fried, with a lighter teriyaki glaze. A solid protein-forward option.
Sample Low-Calorie Meal Combos
- Entrée: Mushroom Chicken (170 cal)
- Side: Super Greens (90 cal)
- Drink: Unsweetened Iced Tea (0 cal)
Total: 270 calories
- Entrée 1: String Bean Chicken Breast (190 cal)
- Entrée 2: Broccoli Chicken (260 cal)
- Side: Half Super Greens, Half White Rice (200 cal total estimate)
Total: ~450 calories
What to Avoid
These items can quickly turn a low-calorie meal into a 1000+ calorie bomb:
- ✗Orange Chicken (510 cal per entrée)
- ✗Beijing Beef (480 cal)
- ✗Honey Walnut Shrimp (510 cal)
- ✗Chow Mein (510 cal for a side)
- ✗Fried Rice (520 cal for a side)
Final Thoughts
Yes, you can eat low-calorie at Panda Express.
The secret is choosing wok-seared protein over fried, swapping heavy carb sides for Super Greens, and using the "Split Base" hack when you want a little rice without the calorie overload.
Use our Nutrition Calculator to experiment with different combinations and see exactly how your choices add up.