Panda Express menu items ranked by calories and sodium

Panda Express publishes nutrition information for every item on its standard menu, and the range is wide enough that what you order matters more than the restaurant itself. A single serving of their Sizzling Shrimp contains 190 calories; a single serving of Hot Ones Blazing Bourbon Chicken contains 420. Sodium ranges from 290 mg in a Veggie Spring Roll to 1,120 mg in a serving of Beijing Beef.

The restaurant breaks its menu into categories: entrees (the protein-and-sauce dishes), sides (rice and noodle bases), appetizers, and beverages. Most people order one entree over one side, which means the total meal depends on both choices. A Sizzling Shrimp entree (190 cal) over Fried Rice (380 cal) totals 570 calories. The same entree over Chow Mein (400 cal) totals 590. Swapping to Hot Ones Blazing Bourbon Chicken (420 cal) over the same Fried Rice brings the meal to 800 calories.

Key Takeaways

  • Panda Express posts complete nutrition data on its website and in-restaurant, including calories, sodium, fat, protein, and allergens for every standard menu item.
  • Entrees range from 190 to 420 calories per serving, and sides range from 190 to 400 calories, so your total meal calorie count depends on which combination you choose.
  • Sodium content varies significantly—some items contain under 400 mg per serving while others exceed 1,100 mg, which matters if you track salt intake.
  • Panda Express offers a Sizzle option where you can request any entree over any side, letting you customize your meal combination.

How to find nutrition information before you order

Panda Express displays nutrition facts on printed menu boards in most locations, though the detail varies by restaurant. The most complete source is the Panda Express website nutrition calculator, where you can build a meal and see the full breakdown: calories, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars, and protein. You can also see which items contain the eight major allergens (milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soybeans).

The mobile app also shows nutrition information when you browse the menu. If you are ordering in person and the printed board does not show what you need, ask the counter staff—they have access to the same data and can tell you the sodium or calorie count for any item before you order.

Entrees with the lowest and highest sodium

If you are watching sodium intake, the lowest-sodium entrees are Sizzling Shrimp (290 mg), Hot Ones Blazing Bourbon Chicken (350 mg), and Mushroom Chicken (360 mg). These are all under 400 mg per serving. On the opposite end, Beijing Beef contains 1,120 mg of sodium per serving, and SizzlingSizzling Shrimp (the sizzle version) contains 1,050 mg. Most other entrees fall between 600 and 900 mg per serving.

Sodium content depends partly on the sauce—soy-based sauces and glazes tend to be higher in salt than lighter preparations. If sodium is a concern, pairing a lower-sodium entree with a lower-sodium side (like Steamed Rice, which contains 0 mg sodium) will keep your total meal under 500 mg, which is roughly one-quarter of the daily limit most health organizations recommend.

Sides and how they affect your meal totals

Panda Express offers five standard sides: Fried Rice (380 cal, 860 mg sodium), Chow Mein (400 cal, 890 mg sodium), Steamed Rice (190 cal, 0 mg sodium), Brown Rice (210 cal, 0 mg sodium), and Hot Ones Blazing Bourbon Noodles (400 cal, 1,050 mg sodium). The choice of side can add anywhere from 190 to 400 calories to your meal and 0 to 1,050 mg of sodium.

If you want to keep calories lower, Steamed Rice or Brown Rice will add the least. If you want to minimize sodium, Steamed Rice and Brown Rice both contain none. Fried Rice and Chow Mein are similar in calories and sodium to each other, so the choice between them is mostly about taste preference. The Hot Ones Blazing Bourbon Noodles are significantly higher in sodium than the other noodle option, so if you like noodles but want lower sodium, Chow Mein is the better choice.

Appetizers and their place in a meal

Panda Express appetizers include Spring Rolls (Veggie, Cream Cheese, and Sizzling), Chicken Potstickers, and Edamame. A Veggie Spring Roll contains 190 calories and 290 mg sodium. A Cream Cheese Chicken Spring Roll contains 300 calories and 600 mg sodium. Chicken Potstickers (three pieces) contain 210 calories and 540 mg sodium. Edamame contains 95 calories and 390 mg sodium per serving.

If you add an appetizer to a standard entree-and-side meal, you are adding 95 to 300 calories and 290 to 600 mg of sodium. This matters if you are tracking totals for the day. Some people order an appetizer as their main item instead of an entree, which would keep the meal smaller overall.

Beverages and what they add to your order

Panda Express serves bottled and fountain drinks, including Coca-Cola products, bottled water, and bottled tea. A 20-ounce bottle of Coca-Cola contains 240 calories and 65 mg sodium. A 20-ounce bottle of Sprite contains 240 calories and 75 mg sodium. Bottled water contains 0 calories and 0 mg sodium. Bottled iced tea varies by brand and flavor but typically ranges from 70 to 120 calories per bottle.

If you choose a sugared soft drink, you are adding 240 calories and 65 to 75 mg of sodium to your meal. A typical entree-and-side meal plus a soft drink would total 800 to 1,000 calories and 900 to 1,600 mg of sodium depending on what you order. Water or unsweetened tea adds no calories or sodium.

How to build a lower-calorie or lower-sodium meal

To keep calories under 600 for a full meal, choose an entree under 300 calories (Sizzling Shrimp, Hot Ones Blazing Bourbon Chicken, or Mushroom Chicken) and pair it with Steamed Rice or Brown Rice. This combination totals between 480 and 510 calories. If you want an appetizer instead of a side, Edamame (95 cal) plus any entree under 300 calories totals between 385 and 395 calories.

To keep sodium under 800 mg for a full meal, choose an entree under 400 mg sodium and pair it with Steamed Rice or Brown Rice (both 0 mg). This combination totals between 290 and 400 mg sodium. If you want a side with flavor, Chow Mein (890 mg) would push the total over 1,000 mg, so Fried Rice (860 mg) is not meaningfully different. In this case, the entree choice matters more than the side choice.

Frequently Asked Questions

Does Panda Express have a nutrition calculator on their website?

Yes. The Panda Express website has a nutrition calculator where you can select an entree and a side, and it will show you the complete nutrition breakdown including calories, sodium, fat, protein, and allergen information. You can also see nutrition facts on the mobile app when you browse the menu.

What is the difference between regular Panda Express items and the Hot Ones Blazing Bourbon items?

Hot Ones Blazing Bourbon is a limited-time collaboration menu that features spicier versions of certain items. These items are typically higher in sodium and sometimes higher in calories than the standard versions. Check the nutrition information for the specific item you are interested in, as the numbers differ from the regular menu.

Can I request modifications to lower the calories or sodium in my order?

You can ask for modifications like extra vegetables, less sauce, or a different side, but Panda Express does not publish nutrition information for customized orders. If you make changes, the nutrition facts on the menu will no longer explore to your meal. Ask the staff what modifications are possible before you order.

Are there any items at Panda Express with zero sodium?

Steamed Rice and Brown Rice both contain 0 mg sodium. Edamame contains 390 mg sodium, so it is not sodium-free. All entrees and most other items contain sodium from their sauces and seasonings.

What is the highest-protein entree at Panda Express?

Protein content varies by entree, but shrimp and chicken dishes typically contain 12 to 18 grams of protein per serving. Check the nutrition calculator on the website for the specific protein count of the entree you are considering, as amounts differ by item.