Panda Express on a GLP-1: grilled over breaded, greens over rice
Grilled Teriyaki Chicken is 38 g of protein for 280 calories, a best fit, and on super greens instead of rice it's a complete GLP-1 plate. The Panda Express picks that fit, and the breaded plates and carb bases to skip. Scored from Panda Express's published US nutrition.
Written for anyone eating on a GLP-1 like Ozempic, Mounjaro, or Wegovy. Every Panda Express order below is scored the same published way, from the restaurant's own published nutrition.
The move
Build the plate on super greens, not rice or noodles, and pick a grilled or wok-tossed entrée: Grilled Teriyaki Chicken (38 g of protein) is the best, with Broccoli Beef, Black Pepper Sirloin Steak, or String Bean Chicken close behind. Skip the Orange Chicken and the other breaded, sweet-sauced plates, and watch the sodium.
Not affiliated with, sponsored by, or endorsed by Panda Express. "Panda Express" is a trademark of its owner, used here only to refer to the restaurant. Ozempic, Mounjaro, and Wegovy are trademarks of their respective owners, named only to describe the medicines many readers take. Nishi is not affiliated with, sponsored by, or endorsed by any of them. Values as published by Panda Express on pandaexpress.com, per published serving. Menus change; verify in the restaurant (updated October 2026 (Panda Express's published US nutrition)).
The quick take
Panda Express is a build-a-plate, and on a GLP-1 the two choices that matter are which entrée and which base. For the entrée, go grilled or wok-tossed, not breaded-and-sauced. The Grilled Teriyaki Chicken is the standout, 38 g of protein for 280 calories, a clean "best fit." Broccoli Beef (17 g), Black Pepper Sirloin Steak (17 g), String Bean Chicken Breast (15 g), Mushroom Chicken (13 g), and Kung Pao Chicken (20 g) are all good fits, lean protein in a light sauce. The breaded, sweet-sauced plates are the traps: The Original Orange Chicken (560 calories, 63 g of carbs), Honey Walnut Shrimp, Beijing Beef, and Honey Sesame Chicken Breast all read lower. For the base, the super greens (a broccoli, kale, and cabbage mix) is the one that fits; the rice and noodle bases are carb bombs, White Steamed Rice is 129 g of carbs, Fried Rice 109 g, Chow Mein 89 g, so they bury the protein. Sodium runs high across the menu, up to 1,300 mg on the Kung Pao Chicken. Build the plate as a grilled or wok entrée on super greens, skip the Orange Chicken and the rice, and add water.
Entrées, bases & sides, scored
Scored for whole meals, a gentler bar than single ingredients, since a balanced meal is naturally less protein-dense and fat only counts against it once it tops half the calories. Best fit first; re-sort by what matters today, and tap "Show the math" for the exact rule on any card. How we score.
Nishi's picks
Our best-fit orders for ordering on a GLP-1, from Panda Express' published nutrition. Re-sort them by what matters to you today.
Grilled Teriyaki ChickenBest fit
38 g protein · 280 cal · 13 g carbs · 9 g fat · 0 g fiber
38 g protein · lots of protein for the calories · lower fat
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density13.6 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat28.9% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium610 mginformational over 1200 mgok
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Broccoli BeefGood fit
17 g protein · 190 cal · 14 g carbs · 7 g fat · 2 g fiber
17 g protein · lots of protein for the calories · lower fat
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density8.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat33.2% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density190 kcalflag if density under 4 and 300 kcal or moreok
Sodium600 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Black Pepper Sirloin SteakGood fit
17 g protein · 200 cal · 15 g carbs · 8 g fat · 1 g fiber
17 g protein · lots of protein for the calories · lower fat
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density8.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat36% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density200 kcalflag if density under 4 and 300 kcal or moreok
Sodium560 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Kung Pao ChickenGood fit
20 g protein · 270 cal · 16 g carbs · 14 g fat · 2 g fiber
watch: 1300 mg sodium
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density7.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat46.7% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density270 kcalflag if density under 4 and 300 kcal or moreok
Sodium1300 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
String Bean Chicken BreastGood fit
15 g protein · 210 cal · 15 g carbs · 10 g fat · 3 g fiber
15 g protein · lower fat
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density7.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42.9% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density210 kcalflag if density under 4 and 300 kcal or moreok
Sodium600 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Mushroom ChickenGood fit
13 g protein · 180 cal · 12 g carbs · 9 g fat · 1 g fiber
13 g protein · lower fat
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density7.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density180 kcalflag if density under 4 and 300 kcal or moreok
Sodium820 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Super GreensGood fit
8 g protein · 180 cal · 17 g carbs · 9 g fat · 8 g fiber
8 g protein · 8 g fiber · lower fat
Show the math
Protein8 gstrong at 30 g or morebelow 30 g
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density180 kcalflag if density under 4 and 300 kcal or moreok
Sodium660 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Intelligent weight managementGet your personal targets
Your protein and calorie numbers, and what clears them at any chain, not just this one. About 2 minutes, free.
Deciding what to order at Panda Express?Nishi scores your exact order against your goals, builds it with you, and remembers what works, at any restaurant.
Scored a lower fit for a GLP-1 pattern, whether for higher fat, a denser portion, or less protein per calorie. Some carry a lot of protein but enough fat or calories that our rubric still rates them a lower fit, so the number is not the whole story. Each shows the specific reason. For a better fit, see the orders above. How we score.
Honey Sesame Chicken BreastLower fit
16 g protein · 420 cal · 44 g carbs · 20 g fat · 2 g fiber
watch: energy-dense, low protein
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat42.9% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density420 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium540 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
The Original Orange ChickenLower fit
19 g protein · 560 cal · 63 g carbs · 25 g fat · 1 g fiber
watch: energy-dense, low protein
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density3.4 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat40.2% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density560 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1000 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Fried RiceLower fit
15 g protein · 610 cal · 109 g carbs · 13 g fat · 3 g fiber
watch: energy-dense, low protein
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density2.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat19.2% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density610 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium810 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Honey Walnut ShrimpLower fit
13 g protein · 340 cal · 28 g carbs · 20 g fat · 1 g fiber
watch: higher fat (52.9% of calories), energy-dense, low protein
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat52.9% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density340 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium790 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Egg RollLower fit
6 g protein · 200 cal · 20 g carbs · 10 g fat · 2 g fiber
6 g protein · lower fat
Show the math
Protein6 gstrong at 30 g or morebelow 30 g
Protein density3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat45% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density200 kcalflag if density under 4 and 300 kcal or moreok
Sodium340 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Beijing BeefLower fit
14 g protein · 480 cal · 46 g carbs · 27 g fat · 2 g fiber
watch: higher fat (50.6% of calories), energy-dense, low protein
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density2.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat50.6% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium600 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Chow MeinLower fit
14 g protein · 520 cal · 89 g carbs · 12 g fat · 5 g fiber
watch: energy-dense, low protein
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density2.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat20.8% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density520 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1040 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
White Steamed RiceLower fit
11 g protein · 570 cal · 129 g carbs · 0 g fat · 0 g fiber
watch: energy-dense, low protein
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density1.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density570 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium0 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Go easy on
The breaded, sweet-sauced plates, The Original Orange Chicken (63 g of carbs), Honey Walnut Shrimp, Beijing Beef, and Honey Sesame Chicken Breast are breaded and sugar-sauced, so they read as lower fit.
The rice and noodle bases, White Steamed Rice is 129 g of carbs, Fried Rice 109 g, and Chow Mein 89 g; super greens is the base that fits.
Sodium, entrées run 540 to 1,300 mg; Kung Pao Chicken is 1,300 mg and most entrées clear 600 mg, before the sauced bases add more.
Common questions
What's the best entrée at Panda Express on a GLP-1?
The Grilled Teriyaki Chicken is the standout, 38 g of protein for 280 calories, and a "best fit." After that, the wok-tossed entrées are the picks: Kung Pao Chicken (20 g), Broccoli Beef and Black Pepper Sirloin Steak (17 g), String Bean Chicken Breast (15 g), and Mushroom Chicken (13 g). Skip the breaded, sweet-sauced plates like Orange Chicken.
Is Orange Chicken OK on a GLP-1?
Not really. The Original Orange Chicken is 560 calories with 63 g of carbs and only 19 g of protein, breaded and coated in a sweet sauce, so it reads as lower fit. The Grilled Teriyaki Chicken (38 g of protein for 280 calories) is the far better pick, or Broccoli Beef if you want beef.
What base should I get at Panda Express on a GLP-1?
Super greens, every time. Panda's super greens (broccoli, kale, and cabbage) is the one base that fits; the rice and noodle bases are carb-heavy, White Steamed Rice is 129 g of carbs, Fried Rice 109 g, and Chow Mein 89 g, so they bury the protein. Build your plate as a grilled or wok entrée on super greens.
What should I go easy on at Panda Express?
The breaded, sweet-sauced plates (Orange Chicken, Honey Walnut Shrimp, Beijing Beef, Honey Sesame) and the rice and noodle bases. Sodium is high across the menu, up to 1,300 mg on the Kung Pao Chicken. Build the plate on super greens with a grilled or wok entrée.
Which Panda Express order has the most protein?
Among the orders listed in this guide, the Grilled Teriyaki Chicken carries the most protein: about 38 g in 280 calories. That is the highest total protein in the guide, which is not the same as the most protein per calorie: a larger order can carry more total protein along with more calories and fat.
What is the lowest-calorie Panda Express order with at least 15 g of protein?
Among the orders listed in this guide, the lowest-calorie Panda Express order that still reaches at least 15 g of protein is the Broccoli Beef: about 190 calories and 17 g protein.
How each score is calculated. Deterministic rules published in full in our methodology (v1.1), with one published bar for single ingredients and one for whole meals. Every row above lists the exact factors behind its label.
What the score does and does not consider. See the limitations. It scores one item, not your whole day, and it is not medical advice.
How to challenge or correct it.Tell us if a value is stale or a call looks wrong. Corrections are recorded in the methodology version history.
