Chinese restaurants nutrition facts

Chinese restaurants nutrition facts DEFAULT

Restaurant, orange chicken, Chinese

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Nutrition Facts
Portion Size648 g
Amount Per Portion1698
Calories
% Daily Value *
Total Fat 82g105 %
   Saturated Fat 16g80 %
Cholesterol 395mg132 %
Sodium 3583mg156 %
Total Carbohydrate 146g53 %
   Dietary Fiber 5.2g19 %
   Sugar 88g
Protein 94g188 %
Vitamin D 0.65mcg3 %
Calcium 90.72mg7 %
Iron 6.09mg34 %
Potassium 1354mg29 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
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Restaurant, orange chicken, Chinese, calories by source


Restaurant, orange chicken, Chinese, percentiles

Badges: low carb, low fat


Restaurant, orange chicken, Chinese nutrition facts and analysis per serving

Vitamins
NutrientAmountDV
Vitamin A, RAE486.00 mcg54 %
  Carotene, alpha0.00 mcg
  Carotene, beta58.32 mcg
  Cryptoxanthin, beta19.44 mcg
  Lutein + zeaxanthin524.88 mcg
  Lycopene162.00 mcg
  Retinol479.52 mcg
Thiamin[Vitamin B1]0.279 mg23 %
Riboflavin[Vitamin B2]1.426 mg110 %
Niacin[Vitamin B3]23.263 mg145 %
Pantothenic acid[Vitamin B5]6.480 mg130 %
Vitamin B61.490 mg115 %
Vitamin B12[Cobalamin]1.30 mcg54 %
  Vitamin B12, added 0.00 mcg
Folate, DFE[Vitamin B9]64.80 mcg16 %
  Folate, food 64.80 mcg
  Folic acid 0.00 mcg
Vitamin C[Ascorbic acid]5.8 mg6 %
Vitamin D0.65 mcg3 %
Vitamin E (alpha-tocopherol)6.93 mg31 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 6.93 mg
  Tocopherol, beta 0.58 mg
  Tocopherol, delta 11.02 mg
  Tocopherol, gamma 25.66 mg
  Tocotrienol, alpha 0.00 mg
  Tocotrienol, beta 0.00 mg
  Tocotrienol, delta 0.00 mg
  Tocotrienol, gamma 0.00 mg
Vitamin K158.1 mcg132 %
Betaine51.2 mg
Choline428.3 mg

Minerals
NutrientAmountDV
Calcium, Ca90.72 mg7 %
Copper, Cu0.272 mg30 %
Iron, Fe6.09 mg34 %
Magnesium, Mg129.60 mg32 %
Manganese, Mn0.564 mg25 %
Phosphorus, P842.40 mg120 %
Potassium, K1354.32 mg29 %
Selenium, Se110.8 mcg201 %
Sodium, Na3583.44 mg156 %
Zinc, Zn7.32 mg67 %


 
Carbohydrates
NutrientAmountDV
Carbohydrate145.54 g53 %
  Fiber5.2 g19 %
  Starch 68.04 g
  Sugars88.13 g
    Fructose4.34 g
    Galactose0.00 g
    Glucose4.08 g
    Lactose0.00 g
    Maltose0.00 g
    Sucrose79.70 g
  Net carbs140.34 g

Fats and Fatty Acids
Restaurant, orange chicken, Chinese, fatty acids by type

Omega-3Omega-6 Omega-6 / Omega-3 ratio
4.07 g34.54 g8.49

NutrientAmountDV
Fat82.17 g105 %
  Saturated fatty acids15.695 g78 %
    Butanoic acid0.000 g
    Decanoic acid0.032 g
    Docosanoic acid 0.246 g
    Dodecanoic acid0.019 g
    Eicosanoic acid 0.253 g
    Heptadecanoic acid 0.078 g
    Hexadecanoic acid10.381 g
    Hexanoic acid0.000 g
    Octadecanoic acid4.393 g
    Octanoic acid0.032 g
    Pentadecanoic acid 0.026 g
    Tetracosanoic acid 0.091 g
    Tetradecanoic acid0.143 g
  Monounsaturated fatty acids22.512 g
    Cis-hexadecenoic acid 0.881 g
    Cis-octadecenoic acid 21.164 g
    Docosenoic acid0.000 g
    Docosenoic cis acid 0.000 g
    Docosenoic trans acid 0.000 g
    Eicosenoic acid0.279 g
    Heptadecenoic acid 0.045 g
    Hexadecenoic acid0.881 g
    Octadecenoic acid21.280 g
    Pentadecenoic acid 0.000 g
    Tetracosenoic cis acid 0.000 g
    Tetradecenoic acid 0.026 g
    Trans-hexadecenoic acid 0.000 g
    Trans-octadecenoic acid 0.117 g
  Polyunsaturated fatty acids39.437 g
    α-linolenic acid n-3 (ALA) 4.01 g
    γ-linolenic acid n-6 (GLA) 0.18 g
    Cis,cis-eicosadienoic n-6 acid 0.052 g
    Linoleic acid n-6 (LA) 34.24 g
    Docosahexaenoic n-3 acid (DHA)0.03 g
    Docosapentaenoic n-3 acid (DPA)0.02 g
    Docosatetraenoic acid 0.104 g
    Eicosadienoic acid 0.065 g
    Eicosadienoic n-3 acid 0.000 g
    Eicosadienoic n-6 acid 0.065 g
    Eicosapentaenoic n-3 acid (EPA)0.01 g
    Eicosatetraenoic acid0.434 g
    Octadecadienoic CLAs acid 0.071 g
    Octadecadienoic acid34.532 g
    Octadecatetraenoic acid0.000 g
    Octadecatrienoic acid4.193 g
    Trans-octadecadienoic acid 0.220 g
    Trans-octadecatrienoic acid 0.000 g
  Fatty acids, total trans0.343 g
    Fatty acids, total trans-monoenoic 0.123 g
    Fatty acids, total trans-polyenoic 0.220 g

Sterols
NutrientAmountDV
Cholesterol395.28 mg132 %


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Restaurant, orange chicken, Chinese contains 1698 calories per 648 g serving. One serving contains 82 g of fat, 94 g of protein and 146 g of carbohydrate. The latter is 88 g sugar and 5.2 g of dietary fiber, the rest is complex carbohydrate. Restaurant, orange chicken, Chinese contains 16 g of saturated fat and 395 mg of cholesterol per serving. 648 g of Restaurant, orange chicken, Chinese contains IU vitamin A, 5.8 mg of vitamin C and 0.65 mcg of vitamin D as well as 6.09 mg of iron, 90.72 mg of calcium and 1354 mg of potassium. Restaurant, orange chicken, Chinese belong to 'Restaurant Foods' food category.
Sours: https://www.nutritionvalue.org/Restaurant%2C_orange_chicken%2C_Chinese_nutritional_value.html

Calories in Chinese Food


Other User Submitted Calorie Info Matching: Chinese Food

Chinese Food (1 serving)

Calories: 400, Fat: 18g, Carbs: 0g, Protein: 0g

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Nutrition Facts

Calories in Chinese Food

Serving Size: 1 serving

  • Amount Per Serving
  • Calories 400.0
  • Total Fat 18.0 g
  • Saturated Fat 0.0 g
  • Polyunsaturated Fat 0.0 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 0.0 mg
  • Sodium 0.0 mg
  • Potassium 0.0 mg
  • Total Carbohydrate 0.0 g
  • Dietary Fiber 0.0 g
  • Sugars 0.0 g
  • Protein 0.0 g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • Vitamin A 0.0 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 0.0 %
  • Vitamin C 0.0 %
  • Vitamin D 0.0 %
  • Vitamin E 0.0 %
  • Calcium 0.0 %
  • Copper 0.0 %
  • Folate 0.0 %
  • Iron 0.0 %
  • Magnesium 0.0 %
  • Manganese 0.0 %
  • Niacin 0.0 %
  • Pantothenic Acid 0.0 %
  • Phosphorus 0.0 %
  • Riboflavin 0.0 %
  • Selenium 0.0 %
  • Thiamin 0.0 %
  • Zinc 0.0 %
Chinese Food Wonton Soup (1 cup)

Calories: 90, Fat: 2g, Carbs: 0g, Protein: 0g

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Nutrition Facts

Calories in Chinese Food Wonton Soup

Serving Size: 1 cup

  • Amount Per Serving
  • Calories 90.0
  • Total Fat 2.0 g
  • Saturated Fat 0.0 g
  • Polyunsaturated Fat 0.0 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 30.0 mg
  • Sodium 641.0 mg
  • Potassium 0.0 mg
  • Total Carbohydrate 0.0 g
  • Dietary Fiber 2.0 g
  • Sugars 0.0 g
  • Protein 0.0 g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • Vitamin A 0.0 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 0.0 %
  • Vitamin C 0.0 %
  • Vitamin D 0.0 %
  • Vitamin E 0.0 %
  • Calcium 0.0 %
  • Copper 0.0 %
  • Folate 0.0 %
  • Iron 0.0 %
  • Magnesium 0.0 %
  • Manganese 0.0 %
  • Niacin 0.0 %
  • Pantothenic Acid 0.0 %
  • Phosphorus 0.0 %
  • Riboflavin 0.0 %
  • Selenium 0.0 %
  • Thiamin 0.0 %
  • Zinc 0.0 %
Chinese Food Beef & Broccoli & Garlic Sauce (1 cup)

Calories: 338, Fat: 18g, Carbs: 0g, Protein: 0g

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Nutrition Facts

Calories in Chinese Food Beef & Broccoli & Garlic Sauce

Serving Size: 1 cup

  • Amount Per Serving
  • Calories 338.0
  • Total Fat 18.0 g
  • Saturated Fat 0.0 g
  • Polyunsaturated Fat 0.0 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 80.0 mg
  • Sodium 405.0 mg
  • Potassium 0.0 mg
  • Total Carbohydrate 0.0 g
  • Dietary Fiber 5.0 g
  • Sugars 0.0 g
  • Protein 0.0 g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • Vitamin A 0.0 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 0.0 %
  • Vitamin C 0.0 %
  • Vitamin D 0.0 %
  • Vitamin E 0.0 %
  • Calcium 0.0 %
  • Copper 0.0 %
  • Folate 0.0 %
  • Iron 0.0 %
  • Magnesium 0.0 %
  • Manganese 0.0 %
  • Niacin 0.0 %
  • Pantothenic Acid 0.0 %
  • Phosphorus 0.0 %
  • Riboflavin 0.0 %
  • Selenium 0.0 %
  • Thiamin 0.0 %
  • Zinc 0.0 %
Chinese Food Chicken Chow Mein (1 cup)

Calories: 372, Fat: 17g, Carbs: 0g, Protein: 0g

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Nutrition Facts

Calories in Chinese Food Chicken Chow Mein

Serving Size: 1 cup

  • Amount Per Serving
  • Calories 372.0
  • Total Fat 17.0 g
  • Saturated Fat 0.0 g
  • Polyunsaturated Fat 0.0 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 70.0 mg
  • Sodium 716.0 mg
  • Potassium 0.0 mg
  • Total Carbohydrate 0.0 g
  • Dietary Fiber 5.0 g
  • Sugars 0.0 g
  • Protein 0.0 g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • Vitamin A 0.0 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 0.0 %
  • Vitamin C 0.0 %
  • Vitamin D 0.0 %
  • Vitamin E 0.0 %
  • Calcium 0.0 %
  • Copper 0.0 %
  • Folate 0.0 %
  • Iron 0.0 %
  • Magnesium 0.0 %
  • Manganese 0.0 %
  • Niacin 0.0 %
  • Pantothenic Acid 0.0 %
  • Phosphorus 0.0 %
  • Riboflavin 0.0 %
  • Selenium 0.0 %
  • Thiamin 0.0 %
  • Zinc 0.0 %
Chinese Food White Rice (1 cup)

Calories: 242, Fat: 0g, Carbs: 0g, Protein: 0g

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Nutrition Facts

Calories in Chinese Food White Rice

Serving Size: 1 cup

  • Amount Per Serving
  • Calories 242.0
  • Total Fat 0.0 g
  • Saturated Fat 0.0 g
  • Polyunsaturated Fat 0.0 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 0.0 mg
  • Sodium 2.0 mg
  • Potassium 0.0 mg
  • Total Carbohydrate 0.0 g
  • Dietary Fiber 1.0 g
  • Sugars 0.0 g
  • Protein 0.0 g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • Vitamin A 0.0 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 0.0 %
  • Vitamin C 0.0 %
  • Vitamin D 0.0 %
  • Vitamin E 0.0 %
  • Calcium 0.0 %
  • Copper 0.0 %
  • Folate 0.0 %
  • Iron 0.0 %
  • Magnesium 0.0 %
  • Manganese 0.0 %
  • Niacin 0.0 %
  • Pantothenic Acid 0.0 %
  • Phosphorus 0.0 %
  • Riboflavin 0.0 %
  • Selenium 0.0 %
  • Thiamin 0.0 %
  • Zinc 0.0 %
Chinese Food, Pepper Steak (1 oz)

Calories: 26, Fat: 1g, Carbs: 3g, Protein: 2g

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Nutrition Facts

Calories in Chinese Food, Pepper Steak

Serving Size: 1 oz

  • Amount Per Serving
  • Calories 25.7
  • Total Fat 0.6 g
  • Saturated Fat 0.2 g
  • Polyunsaturated Fat 0.0 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 3.8 mg
  • Sodium 72.3 mg
  • Potassium 0.0 mg
  • Total Carbohydrate 3.2 g
  • Dietary Fiber 0.2 g
  • Sugars 0.5 g
  • Protein 2.0 g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • Vitamin A 0.0 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 0.0 %
  • Vitamin C 0.0 %
  • Vitamin D 0.0 %
  • Vitamin E 0.0 %
  • Calcium 0.0 %
  • Copper 0.0 %
  • Folate 0.0 %
  • Iron 0.0 %
  • Magnesium 0.0 %
  • Manganese 0.0 %
  • Niacin 0.0 %
  • Pantothenic Acid 0.0 %
  • Phosphorus 0.0 %
  • Riboflavin 0.0 %
  • Selenium 0.0 %
  • Thiamin 0.0 %
  • Zinc 0.0 %
Chinese Food (1 serving)

Calories: 0, Fat: 0g, Carbs: 0g, Protein: 0g

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Nutrition Facts

Calories in Chinese Food

Serving Size: 1 serving

  • Amount Per Serving
  • Calories 0.0
  • Total Fat 0.0 g
  • Saturated Fat 0.0 g
  • Polyunsaturated Fat 0.0 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 0.0 mg
  • Sodium 0.0 mg
  • Potassium 0.0 mg
  • Total Carbohydrate 0.0 g
  • Dietary Fiber 0.0 g
  • Sugars 0.0 g
  • Protein 0.0 g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • Vitamin A 0.0 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 0.0 %
  • Vitamin C 0.0 %
  • Vitamin D 0.0 %
  • Vitamin E 0.0 %
  • Calcium 0.0 %
  • Copper 0.0 %
  • Folate 0.0 %
  • Iron 0.0 %
  • Magnesium 0.0 %
  • Manganese 0.0 %
  • Niacin 0.0 %
  • Pantothenic Acid 0.0 %
  • Phosphorus 0.0 %
  • Riboflavin 0.0 %
  • Selenium 0.0 %
  • Thiamin 0.0 %
  • Zinc 0.0 %
Chinese Food: Chicken And Broccoli (1 serving)

Calories: 280, Fat: 12g, Carbs: 13g, Protein: 30g

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Nutrition Facts

Calories in Chinese Food: Chicken And Broccoli

Serving Size: 1 serving

  • Amount Per Serving
  • Calories 280.0
  • Total Fat 12.0 g
  • Saturated Fat 0.0 g
  • Polyunsaturated Fat 0.0 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 0.0 mg
  • Sodium 0.0 mg
  • Potassium 0.0 mg
  • Total Carbohydrate 13.0 g
  • Dietary Fiber 0.0 g
  • Sugars 0.0 g
  • Protein 30.0 g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • Vitamin A 0.0 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 0.0 %
  • Vitamin C 0.0 %
  • Vitamin D 0.0 %
  • Vitamin E 0.0 %
  • Calcium 0.0 %
  • Copper 0.0 %
  • Folate 0.0 %
  • Iron 0.0 %
  • Magnesium 0.0 %
  • Manganese 0.0 %
  • Niacin 0.0 %
  • Pantothenic Acid 0.0 %
  • Phosphorus 0.0 %
  • Riboflavin 0.0 %
  • Selenium 0.0 %
  • Thiamin 0.0 %
  • Zinc 0.0 %
Chinese Food, Medium Fat (1 serving)

Calories: 750, Fat: 25g, Carbs: 50g, Protein: 20g

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Nutrition Facts

Calories in Chinese Food, Medium Fat

Serving Size: 1 serving

  • Amount Per Serving
  • Calories 750.0
  • Total Fat 25.0 g
  • Saturated Fat 0.0 g
  • Polyunsaturated Fat 0.0 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 0.0 mg
  • Sodium 0.0 mg
  • Potassium 0.0 mg
  • Total Carbohydrate 50.0 g
  • Dietary Fiber 0.0 g
  • Sugars 0.0 g
  • Protein 20.0 g

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • Vitamin A 0.0 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 0.0 %
  • Vitamin C 0.0 %
  • Vitamin D 0.0 %
  • Vitamin E 0.0 %
  • Calcium 0.0 %
  • Copper 0.0 %
  • Folate 0.0 %
  • Iron 0.0 %
  • Magnesium 0.0 %
  • Manganese 0.0 %
  • Niacin 0.0 %
  • Pantothenic Acid 0.0 %
  • Phosphorus 0.0 %
  • Riboflavin 0.0 %
  • Selenium 0.0 %
  • Thiamin 0.0 %
  • Zinc 0.0 %

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What to Eat at Panda Express: Healthy Menu Choices and Nutrition Facts

Panda Express is a staple of quick and affordable Chinese-inspired cuisine. Panda Express is popular on college campuses and in mall and airport food courts, and its menu is inspired by traditional Chinese food as well as some of the chain’s own creations, such as its famous orange chicken.

You’ll find a mix of appetizers, entrees, and sides such as egg rolls, potstickers, honey walnut shrimp, beef and broccoli, teriyaki chicken, as well as sides of veggies and rice. Several menu items are marked with a green Wok Smart icon to indicate that they contain 300 calories or less per serving and at least 8 grams of protein.

What Experts Say

“Panda Express serves multiple dishes that contain vegetables (but only one true vegetarian entree option) and offers brown rice as a higher fiber option. But the fiber still falls short of daily recommendations and the sodium levels are quite high. If you eat here on a regular basis, be sure to fit veggies and higher fiber, lower-sodium foods into your other meals.”

Willow Jarosh, MS, RD

Navigating the Menu

With a large range of options to choose from, you should have no trouble finding a meal that you're happy with at Panda Express. These are some suggestions we came up with based on the menu.

What to Order & Avoid at Panda Express
Most Nutritious OptionsLeast Nutritious Options
Chicken potstickers (Appetizers)Vegetable spring rolls (Appetizers)
Broccoli beef (Beef Entrees)Beijing beef (Beef Entrees)
String bean chicken breast (Chicken Entrees)Sweetfire chicken breast (Chicken Entrees)
Steamed ginger fish (Seafood Entrees)Honey walnut shrimp (Seafood Entrees)
Super greens (Vegetable Entrees)Eggplant tofu (Vegetable Entrees)
Super greens (Sides)Chow fun (Sides)
Fortune cookie (Desserts)Chocolate chunk cookie (Desserts)
Black tea (Beverages)Barq's root beer (Beverages)

Most Nutritious Option

If you're looking for the healthiest meal at Panda Express, the broccoli beef's nutrition profile makes it the best choice.

Appetizers

There are four appetizer options at Panda Express, including the cream cheese ragoon, chicken egg roll, chicken potstickers, and vegetable spring roll. The only appetizer we would recommend is the chicken potstickers.

The other three are deep-fried with minimal nutritional value. However, if you choose to enjoy one of these appetizers, there's always room to improve your overall meal with a healthy beverage, entree, or side dish selection.

✓ Chicken Potstickers

The chicken potstickers at Panda Express have 160 calories, 6g fat, 1.5g saturated fat, 20g carbohydrate, 6g protein, and 250mg sodium. The chicken egg rolls are similar but higher in sodium and fat (even for a smaller serving size).

✗ Vegetable Spring Rolls

Don't let the name fool you, the vegetable spring rolls are actually the highest in sodium and lowest in protein of all the appetizer options. One order has 190 calories, 8g fat, 1.5g saturated fat, 27g carbohydrate, 3g protein, and 520mg sodium.

Beef Entrees

The main menu at Panda Express features beef-based meals with various flavors and spices, some of which are served with vegetables and others are standalone meat. Several of the beef dishes are high in protein and lower in calories, however, they can also be high in sodium, sugar, and saturated fat.

A good starting point is to look for items with more protein and less sugar. Because many of the beef dishes are lacking in fiber, opting for brown rice on the side or super greens can help nutritionally balance your plate.

✓ Broccoli Beef

Panda Express offers a broccoli beef entree that contains 150 calories, 7g total fat, 1.5g saturated fat, 13g carbohydrate, 9g protein, and 520mg sodium. This item is relatively low in saturated fat and sodium, while still providing 9g of protein. It is also one of the lowest sugar options in the beef category, with 7g per serving.

✗ Beijing Beef

The Beijing beef at Panda Express has 470 calories, 26g total fat, 5g saturated fat, 46g carbohydrate, 13g protein, and 660mg sodium. Perhaps the least redeeming quality about this dish is its 24g of sugar, which is more than double that of any other beef entree at Panda Express.

For a lower-calorie and lower-sugar beef dish, ask for the black pepper Angus steak, which includes broccoli, mushrooms, onions, and peppers, and contains 180 calories, 7g total fat, 2g saturated fat, 10g carbohydrate, 19g protein, and 750mg sodium.

Chicken Entrees

The chicken-based meals at Panda Express range from lean meat with veggies to fried or sweetened dishes. Most of the meals in this category are nutritionally sound, with a couple of options to watch out for. Look to grilled versus fried chicken options and dishes that include vegetables to get the most from your meal.

✓ String Bean Chicken Breast

The string bean chicken breast at Panda Express has 190 calories, 9g total fat, 2g saturated fat, 13g carbohydrate, 14g protein, and 590mg sodium. The dish is flavored with ginger soy sauce so it only has 4g of sugar. Because of the vegetables, this meal also offers 4g of healthy fiber.

✗ Sweetfire Chicken Breast

If you order Panda Express' Sweetfire chicken breast, you'll get 380 calories, 15g total fat, 3g saturated fat, 47g carbohydrate, 13g protein, and 320mg sodium. This meal also has a whopping 27 grams of sugar, making it one of the least healthy chicken dishes on the menu. For other healthier chicken options, request the spicy Kung Pao chicken, mushroom chicken, or black pepper chicken.

Seafood Entrees

Most of the seafood entrees at Panda Express are made with shrimp but there is one fish dish as well. As with chicken meals, looking for lighter cooking methods (steamed or grilled) instead of fried seafood and avoiding added sugar will help you spot the healthier choices available.

✓ Steamed Ginger Fish

The steamed ginger fish at Panda Express has 200 calories, 12g total fat, 2.5g saturated fat, 8g carbohydrate, 15g protein, and 1,990mg of sodium. Because it is very high in sodium, this isn't exactly a "perfect" choice (no food ever really is); however, it has a good amount of protein and less fat and sugar than many other Panda Express seafood entrees.

✗ Honey Walnut Shrimp

The honey walnut shrimp entree has 360 calories, 23g total fat, 3.5g saturated fat, 35g carbohydrate, 13g protein, and 440mg sodium. Although it's hardly that unhealthy, it does have a bit more sugar (9g) and it's higher on the calorie end than other seafood options.

Vegetable Entrees

There are two vegetable options at Panda Express, either of which is an OK choice. Here's how they stack up against each other.

✓ Super Greens

Super greens can be found at Panda Express as either a side dish, entree, or kid's portion. The adult super greens entree—which features broccoli, cabbage, and kale—has 45 calories, 2g total fat, 0g saturated fat, 5g carbohydrate, 3g protein, and 130mg sodium. While it's a bit light to serve as its own filling meal, this entree provides lots of vitamins and minerals with just 2 grams of sugar, minimal sodium, and no saturated fat.

✗ Eggplant Tofu

The eggplant tofu entree at Panda Express has some redeeming nutritional qualities but it isn't the healthiest vegetable entree available. It has 340 calories, 24g total fat, 3.5g saturated fat, 24g carbohydrate, 7g protein, and 520mg sodium, along with 17g of sugar.

Kid's Meals

It's worth noting that the entrees listed above are also available in kid-sized portions at Panda Express. The same suggestions apply for choosing a healthy kid's meal as for adults.

Looking for lower sodium, higher protein meals, with some fiber and not too much sugar, can ensure that your child receives optimal nutrition. Adults can also opt for a kid's meal at Panda Express to keep the calories down or mix and match a nutritious choice with a less healthy option.

Sides

The sides that you choose at Panda Express can make a big difference in the overall nutritional value of your meal. Choose wisely, as certain items have more sodium and saturated fat than a meal.

✓ Super Greens

The super greens side comes out on top again as a great choice. The side dish portion contains 90 calories, 3g total fat, 0g saturated fat, 10g carbohydrate, 6g protein, and 260mg sodium. You'll also benefit from 5 grams of fiber.

✗ Chow Fun

Chow fun isn't the best choice, especially if you're watching your sodium and fat intake. This side dish has 410 calories, 9g total fat, 1g saturated fat, 73g carbohydrate, 9g protein, and 1,110g sodium. While both the fried rice and chow mein sides have more calories (520 and 510, respectively), they also have lower amounts of sodium (850mg and 860mg, respectively).

Desserts

For a sweet treat at Panda Express, you have a choice between a fortune cookie or chocolate chip cookie. Neither option provides valuable nutrition, but one choice has less of an impact on the overall healthfulness of your meal.

✓ Fortune Cookies

Fortune cookies are a Chinese food staple. They offer the perfect amount of sweetness to top off your meal without putting your sugar intake over the top. One fortune cookie has just 20 calories, 0g total fat, 0g saturated fat, 5g carbohydrate (including 2g of sugar), 0g protein, and 0mg sodium.

✗ Chocolate Chunk Cookie

The chocolate chunk cookie is a more substantial dessert with 160 calories, 7g total fat, 3g saturated fat, 25g carbohydrate, 2g protein, and 125mg sodium. Although no food is "off-limits," it's probably best to avoid the chocolate chunk cookie on a regular basis.

Beverages

At some locations, a Panda Express Tea Bar features a menu of hand-crafted Asian inspired beverages like milk tea, fruit smoothies, lemonade, and sparkling yogurts. With the ability to customize your drink with add-ins like aloe vera, lychee fruit jelly, and boba pearls, the nutrition of the beverages varies considerably.

You'll also find typical fountain drinks at most Panda Express restaurants. If you choose a higher-sugar beverage, consider opting for the smaller size.

✓ Unsweetened Black Tea

Unsweetened black tea is one of the healthier beverages at Panda Express (aside from good old water). 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.

✗ Barq's Root Beer

Barq’s root beer is already one of the highest sugar options on the beverage menu at Panda Express, but choosing the large size (42 oz) solidifies it as the least nutritious choice available. You'll get 560 calories, 0g total fat, 0g saturated fat, 153g carbohydrate (of which 152g are from sugar), 0g protein, and 190mg sodium from this drink alone..

If you're really in the mood for a root beer, opting for the smallest size (which is the 12-ounce kid's size), saves a bunch of added sugar and calories. In this case you'll be getting just 160 calories, 44g of carbs (and sugar), and 55mg of sodium. This is a great example of enjoying treats in moderation.

Diet-Specific Options

Panda Express clearly states on its website that it does not offer any certified gluten-free, vegan, or vegetarian items on its menu, however, their varied selection of dishes makes room to accommodate a range of dietary preferences.

Low-Carb

  • Broccoli beef
  • Super greens
  • Mushroom chicken
  • Grilled Asian chicken
  • Grilled teriyaki chicken

Look for low-carb options that are low in sugar and provide some fiber. The string bean chicken breast is one of the best choices with 13 grams of carbs, 4 grams of sugar, and 4 grams of fiber.

Diabetes-Friendly

  • Super greens
  • Hot & sour soup
  • Mushroom chicken
  • Black pepper Angus steak
  • String bean chicken breast

The black pepper Angus steak is lower in sodium and higher in protein than some of the other menu items at Panda Express. Pair it with the super greens side dish and you've got a great diabetes-friendly meal that's low in sugar and high in protein and fiber.

Low-Fat

  • Broccoli beef
  • Super greens
  • Hot & sour soup
  • Chicken potstickers
  • White or brown rice

Lower-fat menu items can help you avoid the saturated fat associated with high cholesterol. The super greens option (whether as an entree or side dish) is free of saturated fat and is low in total fat (plus they contain vitamins and minerals beneficial for health). The white rice is also naturally fat-free.

Low-Sodium

  • Super greens
  • Chicken potstickers
  • White or brown rice
  • Cream cheese rangoon
  • Sweet and sour chicken breast

The brown rice is the best all-around choice for heart health because in addition to being low in fat, it is also naturally low in sodium and high in fiber. Choose brown rice as a side if you're watching your blood pressure levels.

How to Order Gluten-Free Chinese Food

Food Allergies and Safety

The menu at Panda Express is prepared with ingredients and utensils that may contain all the major food allergens, including eggs, milk, soy, fish, shellfish, peanuts, tree nuts, gluten, and wheat, as well as allergens such as sesame. For a general guide, people with food allergies can review the allergen information on their website for various dishes.

If you prefer to avoid monosodium glutamate (MSG) Panda Express notes that it does not add MSG to its dishes, however, ingredients used to create its menu may naturally contain MSG. If you have a food allergy, always be cautious when going out to eat. If there are certain ingredients you need to avoid, let the employee taking your order know so additional precautions can be taken while preparing your food.

A Word From Verywell

Panda Express offers a menu of Chinese-inspired dishes with several protein-packed meals and low-sugar dishes than you may find at many other casual dining chains. The Panda Express Wok Smart menu helps you find sensible entree options, but keep in mind that adding sides, beverages, and sweets quickly changes the overall nutritional composition of your meal.

While many diners can create a tasty and satisfying meal at Panda Express, if you have severe food allergies or follow a special diet, you may find your options limited. Luckily, the Panda Express website lists menu details that can help you plan ahead for your order.

Jamba Juice Nutrition: What to Order & Avoid

Thanks for your feedback!

Sours: https://www.verywellfit.com/how-to-eat-healthy-at-panda-express-3495716
What is Real Chinese Food?

Doug Plummer/ Getty Images

Many dishes in American-Chinese restaurants have more calories, fat, or sodium than one person should consume in a day. Take Sweet and Sour Pork, for instance. This popular dish packs a whopping 1,300 calories! Chunks of meat are usually thickly breaded before deep-frying in a vat of oil. The sauce includes several sugary, syrupy ingredients like ketchup and pineapple juice. And portion sizes are always too large.

Last year, the Center for Science in the Public Interest analyzed a few dozen popular dishes from a typical Chinese restaurant menu. The top offenders, at 1,500 calories each, were Orange Crispy Beef and Combination Fried Rice. For clues to their calories, look to the names: Crispy Orange Beef is made crispy by breaded and deep-fried meat. And the villain of Combination Fried Rice is that it's fried and it's a combination. That means more than one kind of meat on top of the oil-laden rice, with veggies barely making an appearance. Combination Chow Mein drops to 1,200 calories, and Combination Lo Mein will save you another 200. But it's still a lot of calories for one meal.

Don't we know by now that all fried food is the evil stepsister who doesn't want you to look good at the ball?

Chicken dishes don't automatically mean lower calories, either. Chicken Chow Foon, made with wide rice noodles, weighs in at 1,200; General Tso's Chicken, usually made with fattier chicken thigh meat, comes in at 1,300. Lemon Chicken gets its 1,400 calories from the usual suspect — battered and deep-fried meat, while Kung Pao Chicken, also at 1,400 calories, may be stir-fried but contains lots of high fat because it contains peanuts.

Think a veggie dish is a better option? Barely. Try 1,000 calories in a dinner-sized serving of Eggplant in Garlic Sauce. The problem here isn't so much the ingredients — it's mostly vegetables and flavoring agents like vinegar and chili sauce, but the method — frying. The spongy eggplant is the perfect medium to soak up extra oil, and extra calories.

So before you pick up those chopsticks, you may want to ask yourself this: Are you taking away more than you think from your Chinese take-out? As a general rule, just don't order the deep-fried stuff and you'll be fine.

Here are some Asian-style recipe alternatives that won't cause your scale to go out on strike:

  • Crispy Noodle Pancake with Barbecued Pork
  • Sesame Shrimp and Asparagus Stir-Fry
  • Spring Ramen Chicken Soup
  • Liz Tarpy's culinary life has brought her from growing organic sprouts to casting characters for a popular Food Network program. In between, she's cooked, eaten, read, written and traveled - a lot - using all experiences to inform her work.

    This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

    Sours: https://www.delish.com/cooking/nutrition/a762/high-calorie-chinese-foods/

    Nutrition facts restaurants chinese

    Rice, Chinese restaurant, steamed, white

    rice
    Select portion size:
    Nutrition Facts
    Portion Size132 g
    Amount Per Portion199
    Calories
    % Daily Value *
    Total Fat 0.4g1 %
    Sodium 6.6mg0 %
    Total Carbohydrate 45g16 %
       Dietary Fiber 1.2g4 %
    Protein 4.2g8 %
    Vitamin D mcgN/A
    Calcium 6.60mg1 %
    Iron 0.51mg3 %
    Potassium 26mg1 %
    * The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
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    Rice, Chinese restaurant, steamed, white, calories by source


    Rice, Chinese restaurant, steamed, white, percentiles

    Badges: low fat


    Rice, Chinese restaurant, steamed, white nutrition facts and analysis per serving

    Vitamins
    NutrientAmountDV
    Thiamin[Vitamin B1]0.021 mg2 %
    Riboflavin[Vitamin B2]0.020 mg2 %
    Niacin[Vitamin B3]0.747 mg5 %
    Vitamin B60.029 mg2 %
    Folate, DFE[Vitamin B9]6.60 mcg2 %
      Folate, food 6.60 mcg
      Folic acid 0.00 mcg

    Minerals
    NutrientAmountDV
    Calcium, Ca6.60 mg1 %
    Copper, Cu0.063 mg7 %
    Iron, Fe0.51 mg3 %
    Magnesium, Mg6.60 mg2 %
    Manganese, Mn0.591 mg26 %
    Phosphorus, P43.56 mg6 %
    Potassium, K26.40 mg1 %
    Sodium, Na6.60 mg0 %
    Zinc, Zn0.90 mg8 %

    Proteins and Aminoacids
    NutrientAmountDV
    Protein4.22 g8 %

     
    Carbohydrates
    NutrientAmountDV
    Carbohydrate44.72 g16 %
      Fiber1.2 g4 %
      Starch 42.31 g
      Net carbs43.52 g

    Fats and Fatty Acids
    NutrientAmountDV
    Fat0.36 g0 %

    Other
    NutrientAmountDV
    Ash0.18 g
    Water82.50 g

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    Rice, Chinese restaurant, steamed, white contains 199 calories per 132 g serving. One serving contains 0.4 g of fat, 4.2 g of protein and 45 g of carbohydrate. The latter is g sugar and 1.2 g of dietary fiber, the rest is complex carbohydrate. Rice, Chinese restaurant, steamed, white contains g of saturated fat and mg of cholesterol per serving. 132 g of Rice, Chinese restaurant, steamed, white contains IU vitamin A, mg of vitamin C and mcg of vitamin D as well as 0.51 mg of iron, 6.60 mg of calcium and 26 mg of potassium. Rice, Chinese restaurant, steamed, white belong to 'Cereal Grains and Pasta' food category.
    Sours: https://www.nutritionvalue.org/Rice%2C_Chinese_restaurant%2C_steamed%2C_white_nutritional_value.html
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