Panda Express is a go-to spot for delicious American-Chinese food, and one of its most popular dishes is Chow Mein. With its savory stir-fried noodles, crisp vegetables, and rich seasoning, it’s a favorite for many. But if you’re health-conscious or tracking your calories, you might be wondering: How many calories does Panda Express Chow Mein have? Is it a healthy option?
Let’s break down the nutritional facts, compare it with other menu items, and see if you can enjoy this tasty dish while sticking to your health goals.
What is Panda Express Chow Mein?
Chow Mein is a classic Chinese-inspired stir-fried noodle dish. Panda Express makes it with:
Wheat noodles (soft but slightly crispy)
Onions, cabbage, and celery (adds crunch and texture)
Savory soy-based sauce (gives it that irresistible flavor)
Oil for stir-frying (enhances taste but adds calories)
Unlike traditional Chow Mein, which can be crispy or soft depending on the recipe, Panda Express keeps theirs on the softer side with a slight chewiness. It’s the perfect balance of flavor and texture!
Why is Panda Express Chow Mein So Popular?
Tasty & Satisfying – The umami-packed sauce, combined with chewy noodles and fresh veggies, makes every bite flavorful.
Affordable & Filling – A single serving is quite filling, making it a great value meal.
Pairs Well with Other Dishes – It complements Panda Express’ famous Orange Chicken or Beijing Beef.
Vegetarian-Friendly – It doesn’t contain meat (but it’s cooked with chicken stock, so not fully vegan).
That being said, how many calories are actually in a serving? Let’s find out.
Understanding the Calories in Panda Express Chow Mein
How Many Calories Are in a Serving?
The standard serving size of Panda Express Chow Mein is 9.4 ounces (266g). Here’s the nutritional breakdown:
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 510 kcal |
| Total Fat | 22g |
| Saturated Fat | 3.5g |
| Cholesterol | 0mg |
| Sodium | 860mg |
| Carbohydrates | 64g |
| Dietary Fiber | 4g |
| Sugars | 8g |
| Protein | 13g |
📝 Key Takeaways:
- 510 calories per serving – moderate for a meal, but high if paired with other entrees.
- High in sodium (860mg) – almost 40% of the daily recommended intake.
- Moderate protein (13g) – decent but lower than a meat-based dish.
- Contains a good amount of carbohydrates (64g) – making it an energy-dense meal.
Comparison with Other Panda Express Menu Items
How does Chow Mein stack up against other Panda Express options?
| Menu Item | Calories Per Serving | Total Fat | Carbs | Protein |
|---|---|---|---|---|
| Chow Mein | 510 kcal | 22g | 64g | 13g |
| Fried Rice | 520 kcal | 16g | 85g | 11g |
| White Steamed Rice | 380 kcal | 0g | 87g | 7g |
| Super Greens (Veggies) | 90 kcal | 3g | 9g | 6g |
💡 Observation: While Chow Mein is lower in carbs than Fried Rice, it has more fat due to the stir-frying oil. If you’re looking for a low-calorie side, Super Greens are the best choice.
Health Impact of Panda Express Chow Mein
Is Panda Express Chow Mein Healthy?
That depends on your dietary goals. Here’s a breakdown:
Pros:
Contains fiber-rich vegetables (onions, cabbage, celery).
Moderate protein content (13g) supports muscle maintenance.
No cholesterol, making it a better choice for heart health.
Cons:
High in sodium – may not be ideal for those with high blood pressure.
Contains processed ingredients – sauce and noodles have added sugars and preservatives.
High in refined carbohydrates – may cause blood sugar spikes.
Common Concerns: Sodium, Fat & Carbs
Sodium Overload
- The 860mg of sodium is quite high, especially when paired with salty entrees.
- A day’s worth of sodium should ideally be less than 2,300mg (meaning this is almost 40% of the daily limit!).
Unhealthy Fats?
- With 22g of fat, the majority comes from vegetable oils used for stir-frying.
- While only 3.5g is saturated fat, reducing oil use would make it healthier.
High Carbs
- With 64g of carbohydrates, Chow Mein is quite carb-heavy.
- This is fine if you’re active, but those on low-carb or keto diets may want to skip it.
How to Make Panda Express Chow Mein Healthier
Love Chow Mein but want to eat healthier? Here are some practical tips to enjoy it guilt-free!
Ordering Tips for a Healthier Chow Mein
Ask for a Half & Half Side – Get half Chow Mein & Super Greens to cut calories.
Request Less Oil – Some locations may accommodate a lighter stir-fry version.
Skip High-Calorie Add-ons – Avoid pairing it with Fried Rice or heavy entrees.
Drink Water Instead of Soda – Soda adds empty calories to your meal.
Homemade Chow Mein: A Healthier Alternative
Making homemade Chow Mein lets you control ingredients and cut calories! Try this:
🥕 Ingredients:
- 6 oz whole wheat noodles (lower in refined carbs)
- 1 cup shredded cabbage & carrots (adds fiber)
- ½ cup onions & celery
- 1 tbsp low-sodium soy sauce
- 1 tsp sesame oil (instead of heavy vegetable oils)
👨🍳 Instructions:
1️⃣ Boil the noodles until tender.
2️⃣ Stir-fry onions, celery, and cabbage in a light amount of sesame oil.
3️⃣ Add the noodles and soy sauce, mixing well.
4️⃣ Serve hot with your favorite protein!
✨ Calories for Homemade Chow Mein? Around 350-400 kcal per serving – much lower than Panda Express!
🔹 Final Thoughts for Part 1
Panda Express Chow Mein is a delicious and filling dish, but it’s not the healthiest option due to its high sodium, carbs, and oil content. However, with some smart ordering choices or homemade alternatives, you can enjoy it without guilt!
Can You Eat Chow Mein While Dieting?
Absolutely! Losing weight isn’t about cutting out foods—it’s about moderation and making smart choices. Panda Express Chow Mein can fit into a diet, but you’ll need to consider:
Caloric Intake – A standard 510-calorie serving is manageable, especially if you balance it with lower-calorie meals.
Macronutrient Balance – Pairing it with lean protein (like grilled chicken or tofu) and veggies makes it more balanced.
Sodium Awareness – If you’re watching your sodium intake, consider reducing the portion size or skipping other salty sides.
💡 Pro Tip: If you’re on a 1,500-calorie diet, one Chow Mein serving is ⅓ of your daily intake. Plan your other meals accordingly!
Best Practices for Portion Control
Even though Chow Mein is delicious, overeating can lead to excess calorie intake. Here’s how to keep it in check:
Choose a Smaller Portion – If ordering at Panda Express, ask for half Chow Mein, half Super Greens to cut calories.
Share Your Meal – Split the Chow Mein with a friend and add a protein source to stay full.
Use a Smaller Plate – Psychologically, eating from a smaller plate can make you feel fuller faster!
Eat Slowly – Give your body 20 minutes to recognize fullness before deciding if you need more.
✨ Want to enjoy Chow Mein without guilt? Stick to a ½ serving (255 calories) and pair it with lean protein and fiber-rich veggies!
Common Myths & Misconceptions About Chow Mein Calories
Many people believe myths about Chow Mein and its health impact. Let’s debunk some!
Myth 1: Chow Mein is Always Unhealthy
🔍 Truth: While Chow Mein isn’t the healthiest option, it’s not the worst either! Compared to Fried Rice, it has less fat and slightly fewer calories. Plus, it contains veggies, which add some fiber and nutrients.
Myth 2: Removing Veggies Lowers Calories
🔍 Truth: Actually, the opposite is true! The vegetables in Chow Mein are low in calories but high in fiber, helping you feel full without adding extra calories. If anything, adding more veggies would make it even better for weight loss!
Myth 3: You Have to Avoid Chow Mein to Lose Weight
🔍 Truth: Weight loss comes from caloric balance, not avoiding specific foods. You can still enjoy Chow Mein by eating it in moderation and balancing it with nutrient-dense foods.
💡 Moral of the story? Chow Mein isn’t a “bad” food—it’s how you eat it that matters!
Frequently Asked Questions (FAQs)
1. How Many Calories Are in a Large Serving of Panda Express Chow Mein?
📌 A large serving (about 1.5 portions) contains approximately 765 calories. That’s quite a lot—so stick to a single serving or share it if you’re watching your intake!
2. Does Panda Express Offer Low-Calorie Options?
Yes! If you’re looking for lower-calorie alternatives, try:
Super Greens (90 calories) – A mix of steamed broccoli, cabbage, and kale.
Grilled Teriyaki Chicken (300 calories) – A high-protein, lower-fat option.
String Bean Chicken (190 calories) – One of the lowest-calorie entrées with lean protein and veggies.
3. Can I Substitute Chow Mein with a Healthier Option?
✅ Absolutely! If you want something lower in calories, here are great swaps:
- Super Greens (90 calories) – Best low-carb choice.
- White Steamed Rice (380 calories) – Fewer calories than Chow Mein but higher in carbs.
- Mixed Veggies with Brown Rice – A more balanced alternative.
4. What is the Best Way to Burn Off the Calories from Chow Mein?
If you indulged in a serving of Chow Mein (510 calories), here’s how long it takes to burn it off:
Walking (3 mph) – 90 minutes
Weightlifting – 60 minutes
Cycling (moderate speed) – 45 minutes
Swimming – 40 minutes
Remember: The best way to balance calories in vs. calories out is through portion control + regular exercise!
Understanding Panda Express Chow Mein Calories and Healthier Alternatives
If you’re curious about Panda Express Chow Mein calories, you’re likely considering how it fits into your diet. This beloved noodle dish is flavorful but comes with a higher calorie count due to the oil and sauce used in preparation. If you’re looking for a lighter option, why not try making a homemade version? Consider swapping in whole wheat or zucchini noodles and using leaner proteins for a balanced meal. Additionally, if you’re exploring Asian recipes and flavors, check out this comprehensive guide to Asian cuisine to inspire your next meal. Looking for a different take on noodles? This broccoli, ziti, and chicken dish offers a delicious alternative with a satisfying taste and fewer calories.
Conclusion
Panda Express Chow Mein is a delicious and satisfying dish, but it’s higher in calories and sodium than some healthier options. However, you don’t have to give it up completely!
Key Takeaways:
510 calories per serving – manageable if eaten in moderation.
Pair with protein & veggies for a more balanced meal.
Half-Chow Mein, Half-Super Greens = best strategy for cutting calories.
Homemade versions can be healthier and lower in calories.
At the end of the day, it’s all about balance. You can enjoy Chow Mein while maintaining a healthy lifestyle as long as you’re mindful of portions and overall nutrition!