High Protein Panda Express Options for Gym Rats

high protein panda express

So you’ve decided to go to Panda Express to get your protein in.

Not a bad choice.

Today, we’ll discuss some high protein Panda Express options from their menu so you can reach your daily protein intake.

We’ll go over the highest protein options for both entrees and sides as well as some examples of how you can build your meal to fit your macros.

Highest Protein Item:

  • Grilled Chicken

High Protein Low-Calorie Bowl:

  • Super Greens
  • Grilled Chicken Teriyaki

High Protein High-Calorie Bowl:

  • Chow Mein
  • Grilled Chicken Teriyaki


Of all the entrees Panada Express has to offer, these are the top 3 protein items you can get. Depending on your calorie and health goals, some options are better than others.

  • Grilled Teriyaki Chicken
  • Orange Chicken
  • Black Pepper Angus Steak

Grilled teriyaki chicken

Serving Size: 6 oz
Calories 300
Carbs 8g
Fat 10g
  • Best overall option
  • Low carb
  • Low Fat
  • Highest Protein option

Orange Chicken

Serving Size: 5.7 oz
Calories 490
Carbs 51g
Fat 23g
  • 2nd highest protein option
  • Higher Calories per serving
  • Higher Carbs
  • Higher Fats

Black pepper Angus steak

Serving Size: 5.1 oz
Calories 210
Carbs 13g
Fat 10g
  • 3rd highest protein option
  • Lower Calories per serving
  • Low Carbs
  • Low Fats


For the side items, you won’t get any crazy amount of protein. Of all the side options, chow mein has the highest amount of protein per serving (13g), but it also has the highest amount of calories.

When it comes to picking a side dish, pick one that is more in line with your calorie goals.

If you’re bulking, then chow mein is a great pick to help boost your calories while giving you 13g of protein.

If you’re losing weight or burning fat, then super greens are your best bet since they’re filling and only have 90 calories.

Chow Mein

Serving Size: 9.4 oz
Calories 510
Carbs 80g
Fat 20g
  • Highest protein of all the sides
  • 2nd highest calories

Super Greens

Serving Size: 5.2 oz
Calories 90
Carbs 7g
Fat 3g
  • Lowest calories of all the sides
  • Filled with vitamins and minerals
  • Vegetarian and Vegan option

Order Examples

Now that we have listed out the high protein options from Panda Express, let’s build some options that can fit your goals.

Weight Loss Bowl

  • Super Greens
  • Grilled teriyaki chicken
Calories 390
Carbs 15g
Fat 13g
  • Under 400 calories
  • High Protein
  • Keto Friendly

High-Calorie Bowl

  • Chow Mein
  • Grilled teriyaki chicken
Calories 810
Carbs 88g
Fat 30g
  • Good for bulking without having to eat much
  • High Protein

Weight Loss Plate

  • Double Super Greens
  • Grilled teriyaki chicken
  • You can choose between: Broccoli beef(540cal , 51g), String bean chicken breast(600 cal, 54g) or Mushroom Chicken (610cal, 55g)
  • A lot of food for under 610 calories
  • Over 51g of protein

High-Calorie Plate

  • Double Chow Mein
  • Grilled teriyaki chicken
  • You can choose whatever fits your macros

Here are some examples:

Double Grilled teriyaki chicken (1,110cal, 85g protein)

Orange Chicken (1,300cal, 74g protein)

Black pepper Angus steak (1,020cal, 68g protein)

The calories and protein count next to the item choices are for the total plate if you choose to pick that as your second item.

  • Probably 1/3 of your calories for the day
  • Over 65g of protein


What is the best food in Panda Express for protein?

Grilled teriyaki chicken. It only has 300 calories and 36g of protein per serving.

Is Panda Express a good source of protein?

Yes. Panda Express uses fresh ingredients without adding any high fructose corn syrup or MSG.

Can I eat Panda Express after a workout?

To promote muscle recovery, it’s suggested to eat a mixture of carbs and protein (1). Panda Express has tons of options that support this goal so it’s safe to say, Panda Express has some great post-workout meal options.

Related Posts


  1. Outlaw JJ, Wilborn CD, Smith-Ryan AE, Hayward SE, Urbina SL, Taylor LW, Foster CA. Effects of a pre-and post-workout protein-carbohydrate supplement in trained crossfit individuals. Springerplus. 2014 Jul 21;3:369. doi: 10.1186/2193-1801-3-369. PMID: 25110627; PMCID: PMC4125607.
  2. https://www.pandaexpress.com/nutritioninformation

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