Panda Express Orange Chicken Calories and Ingredients: What You Need To Know

Panda Express Orange Chicken is a legendary dish. Crispy, sweet, tangy, and slightly spicy, it’s the star of the menu for a reason. But if you’re watching your nutrition, you might be wondering—is it actually healthy? How many calories are in a serving? And is there a way to enjoy it guilt-free? Panda Express Orange Chicken Calories & Ingredients In this guide, we’re breaking down everything you need to know about the nutrition of this fan-favorite meal. Let’s dive in!

Panda Express Orange Chicken Calories & Ingredients Facts

Before we dig into the pros and cons of this dish, let’s take a closer look at its nutrition breakdown. Below is a table with the key nutrition facts for a standard serving (about 5.7 ounces or 162 grams) of Orange Chicken from Panda Express:

That’s a lot packed into one serving! While it offers a decent amount of protein, it also comes with high calories, sugar, and sodium—something to keep in mind if you’re watching your intake.

Macronutrients: Protein, Carbs, and Fats Breakdown

Calories and Carbs

The 490 calories in a single serving of Orange Chicken can be a significant portion of your daily intake, especially if you’re trying to lose weight. The carbs (51g) mostly come from sugar and the breading, making it a high-carb option.

Protein: A Surprising Plus

On the bright side, a serving has 25 grams of protein, making it a decent source of muscle-building fuel. But the question remains—does the good outweigh the bad?

Fat Content: Should You Be Concerned?

With 23 grams of fat, including 5 grams of saturated fat, Orange Chicken isn’t exactly a light meal. A diet high in saturated fats can contribute to heart disease, so moderation is key.

Sugar and Sodium Content: What You Need to Know

High Sugar Levels

The biggest nutritional red flag? 19 grams of sugar. That’s almost as much as some candy bars! Most of this sugar comes from the orange sauce, which is packed with corn syrup, honey, and other sweeteners.

“Too much added sugar can lead to weight gain, diabetes, and other health issues. The American Heart Association recommends no more than 36g of sugar per day for men and 25g for women.”

With nearly 19g in just one dish, it can easily add up if paired with sugary drinks or sides.

Is the Sodium Too High?

Another concern is the 820mg of sodium per serving. If you’re watching your salt intake, this might be a deal-breaker. The daily recommended limit for sodium is 2,300mg, so just one serving of Orange Chicken takes up more than one-third of your daily limit.

Is Panda Express Orange Chicken Healthy? Pros and Cons

The Good

• Provides 25g of protein, which helps with muscle growth and satiety.
• Delicious and satisfying—sometimes, a little indulgence is okay!
• Better than some fast food alternatives loaded with preservatives.

The Bad

• High in calories (490 per serving) and could lead to weight gain if eaten frequently.
• Sugar overload—too much can contribute to health issues like diabetes.
• Too much sodium, which can be a problem for those with high blood pressure.

How It Compares to Other Fast Food Options

How does Panda Express Orange Chicken stack up against other popular fast food items? Let’s compare:

Surprisingly, Orange Chicken isn’t the worst offender, but it still isn’t the healthiest choice. If you’re craving it, consider eating a smaller portion or pairing it with a lighter side.

Common Problems and Concerns About Panda Express Orange Chicken

Is Orange Chicken Too High in Sugar?

Yes, it’s high in sugar. But what can you do? If you’re ordering at Panda Express, you might want to balance it with a low-sugar side like mixed veggies instead of chow mein.

How to Reduce Sodium Intake When Eating at Panda Express

Want to cut down on sodium? Here are some tricks:

• Avoid adding soy sauce or extra condiments.
• Choose sides that are lower in sodium, like steamed rice instead of fried rice.
• Drink plenty of water to help flush out excess sodium.

Is It Safe for People with Diabetes or High Blood Pressure?

If you have diabetes or high blood pressure, eating Orange Chicken regularly might not be the best choice. The high sugar and sodium content can negatively impact your health. Instead, consider a grilled chicken option with veggies.

Healthier Alternatives at Panda Express

So, you love Orange Chicken but want to make a healthier choice? No worries—Panda Express has a few options that are lower in calories, sugar, and fat. Let’s look at some great swaps!

Lower-Calorie and Lower-Sugar Options

If you’re looking for something lighter, consider these healthier alternatives:

These options have significantly fewer calories and sugar compared to Orange Chicken, making them smarter picks if you’re aiming for a healthier meal.

Best Side Dishes to Pair with Orange Chicken

Instead of pairing your Orange Chicken with carb-heavy fried rice or chow mein, try these sides for a more balanced meal:

• Super Greens – A mix of cabbage, kale, and broccoli, loaded with fiber and nutrients.
• Steamed White or Brown Rice – A better option than fried rice to keep calories in check.
• Mixed Veggies – A low-calorie side that adds volume and nutrition to your meal.

Customizing Your Order for a Healthier Meal

Want to enjoy Orange Chicken without overloading on calories? Here’s how:

• Order a half-portion and pair it with a veggie-based side.
• Avoid sugary drinks—stick to water, unsweetened tea, or diet soda.
• Limit sauces or ask for them on the side to control sugar and sodium intake.

Making a Healthier Version at Home

What if you could enjoy the same crispy, tangy Orange Chicken—without all the extra sugar and calories? Making it at home is easier than you think!

Ingredients for a Lighter Orange Chicken Recipe

Here’s what you’ll need for a healthier homemade version:

• 1 lb chicken breast, cut into bite-sized pieces
• 1/2 cup orange juice (freshly squeezed is best!)
• 2 tbsp soy sauce (low sodium)
• 1 tbsp honey (instead of refined sugar)
• 1 tbsp rice vinegar
• 1 clove garlic, minced
• 1 tsp ginger, grated
• 1 tbsp cornstarch (to thicken the sauce)
• 1 tbsp olive oil
• Red pepper flakes (optional, for heat)

Cooking Tips to Reduce Calories and Sugar

Follow these simple steps to make a healthier version of Orange Chicken:

1. Skip deep frying: Instead of frying the chicken in oil, bake it at 400°F for 20 minutes or air fry at 375°F for 10-12 minutes.
2. Use honey instead of sugar: This keeps the sauce naturally sweet without processed sugar.
3. Thicken the sauce naturally: Cornstarch adds thickness without extra fat.
4. Control sodium: Use low-sodium soy sauce and limit added salt.

With these tweaks, you’ll get all the flavor—without the unnecessary sugar and fat! 🍊

Tips for Enjoying Orange Chicken Without Guilt

Moderation is key when it comes to indulgent dishes like Panda Express Orange Chicken. Here are some tips to enjoy it wisely:

Portion Control Strategies

Instead of eating a full portion, try these tricks:

• Share with a friend: Splitting a meal automatically cuts your intake in half.
• Order the bowl, not the plate: The smaller serving size means fewer calories.
• Eat slowly: Savor every bite so you don’t overeat.

Balancing Your Meal with Other Nutritious Foods

If you’re eating Orange Chicken, balance your meal by adding:

• More fiber: A side of steamed vegetables can help slow digestion and keep you full longer.
• Lean protein: Pairing it with a protein-rich option like grilled chicken helps stabilize blood sugar.
• Healthy fats: Adding avocado or nuts to your meal can help balance the high-carb content.

How Often Should You Eat Orange Chicken?

Should you eat Orange Chicken every day? Probably not. But as an occasional treat, it’s totally fine. If you’re mindful of portion sizes and balance your meal with healthier options, you can still enjoy it without guilt.

Expert Opinions: What Nutritionists Say About Orange Chicken

“Panda Express Orange Chicken is high in calories and sugar, but it can be part of a balanced diet when eaten in moderation. Try pairing it with steamed veggies to cut back on carbs.” – Registered Dietitian, Sarah M.

“If you’re craving Orange Chicken, eat a smaller portion and skip sugary sides. A well-rounded meal should include fiber, protein, and healthy fats.” – Nutritionist, Dr. James L.

Nutritionists agree—moderation and balance are key when enjoying dishes like Orange Chicken.

FAQs About Panda Express Orange Chicken Nutrition

What are the nutrition facts for Panda Express Orange Chicken?

A standard serving (5.7 oz or 162g) of Panda Express Orange Chicken contains:

While it’s high in protein, it also has a significant amount of sugar, fat, and sodium—something to keep in mind if you’re watching your diet.

Is Orange Chicken from Panda Express unhealthy?

It depends on how often you eat it. While Panda Express Orange Chicken is delicious, it’s high in calories, sugar, and sodium. One serving has **490 calories and 19g of sugar**, which can add up quickly if paired with carb-heavy sides. That said, **it’s fine as an occasional treat**—just try to balance it with healthier choices like steamed veggies or brown rice.

“No food is completely ‘bad’—it’s all about moderation and making smart pairings.” – Nutritionist, Dr. James L.

What is the healthiest thing to get at Panda Express?

If you’re looking for a healthier option, consider these lower-calorie, lower-sugar choices:

• String Bean Chicken Breast (190 calories, 14g protein)
• Grilled Teriyaki Chicken (300 calories, 36g protein)
• Broccoli Beef (150 calories, 9g protein)

Pairing these with **Super Greens (90 calories)** instead of fried rice or chow mein can make your meal significantly healthier.

Why does Orange Chicken have so many carbs?

The high carbohydrate content in Panda Express Orange Chicken mainly comes from **two sources**:

1. Breading on the chicken – The crispy coating is made from flour and cornstarch, both of which add carbs.
2. The sweet sauce – The orange sauce contains sugar, corn syrup, and other sweeteners, contributing to the **51g of carbs per serving**.

If you want a lower-carb alternative, try a grilled or stir-fried dish like **Broccoli Beef or String Bean Chicken Breast**, which have significantly fewer carbs.

Got more questions? Drop them in the comments and let’s talk about the best way to enjoy your Panda Express favorites! 🍜

More Ideas to Explore

If you’re interested in learning more about delicious meals, healthier alternatives, and cooking tips, check out these related articles:

1. Elevate Your Salmon with This Flavor-Packed Sauce

Looking for a rich and zesty sauce to enhance your seafood dishes? Try this Dill Lemon Garlic Sauce. It’s the perfect companion for smoked salmon, grilled chicken, or even roasted vegetables.

2. A Comforting Twist on Classic Lemon Chicken Soup

Craving something warm and nourishing? This Lemon Chicken and Rice Soup is a flavorful upgrade from your regular soup mix, adding fresh ingredients and rich depth to every spoonful.

3. Easy & Delicious Cheesy Meatball Sliders

Need a crowd-pleasing appetizer or a quick meal idea? These Cheesy Meatball Sliders are packed with flavor and perfect for any gathering. Plus, they’re super easy to make!

4. How Much Does a Chicken Breast Weigh? A Complete Guide

Whether you’re meal prepping or following a recipe, knowing the weight and nutrition of a chicken breast can help you make informed choices about portion sizes and cooking methods.

5. The Best Spinach and Ham Quiche Recipe

Want a savory breakfast or brunch option? This Spinach and Ham Quiche is a nutritious and satisfying dish that’s easy to prepare and perfect for any occasion.

Conclusion: Should You Eat Panda Express Orange Chicken?

So, is Panda Express Orange Chicken worth it? It depends on your goals. If you’re looking for a treat, go for it! Just be mindful of portion sizes and balance your meal with healthier sides. If you want a lower-calorie option, consider grilled chicken or broccoli beef instead.

Remember, no food is completely off-limits—it’s all about how you fit it into your overall diet. So next time you’re at Panda Express, make an informed choice and enjoy your meal!

Panda Express Orange Chicken Calories & Ingredients: What You Need To Know

---

• Author: Chef Olivia
• Total Time: 35 minutes

Print Recipe

Pin Recipe

Description

Craving Panda Express Orange Chicken but want a healthier, homemade version? This easy recipe delivers the same crispy, tangy goodness with better ingredients! 🍊 Perfect for meal prep or a weeknight dinner, it’s packed with flavor while being mindful of calories and sugar.

---

Ingredients

Scale 1x2x3x

For the Chicken:

1 lb boneless, skinless chicken breast, cut into bite-sized pieces

½ cup cornstarch

½ cup all-purpose flour

1 egg

¼ cup water

½ teaspoon salt

½ teaspoon black pepper

½ teaspoon garlic powder

1 cup vegetable oil (for frying)

For the Orange Sauce:

½ cup fresh orange juice

1 tablespoon orange zest

2 tablespoons soy sauce (low sodium)

2 tablespoons rice vinegar

2 tablespoons honey (or brown sugar)

1 teaspoon ginger, minced

1 clove garlic, minced

½ teaspoon red pepper flakes (optional)

1 tablespoon cornstarch mixed with 2 tablespoons water (for thickening)

---

Instructions

Prepare the Batter:

In a bowl, whisk the egg with water.

In another bowl, mix cornstarch, flour, salt, black pepper, and garlic powder.

Dip each piece of chicken into the egg mixture, then coat with the dry mixture.

Fry the Chicken:

Heat the vegetable oil in a pan over medium-high heat.

Fry the chicken pieces until golden brown and crispy, about 5-7 minutes.

Remove and drain on a paper towel.

Make the Sauce:

In a saucepan over medium heat, combine orange juice, orange zest, soy sauce, rice vinegar, honey, ginger, garlic, and red pepper flakes.

Bring to a simmer.

Thicken the Sauce:

Stir in the cornstarch slurry (cornstarch mixed with water) and let it thicken for 2 minutes.

Coat the Chicken:

Toss the fried chicken pieces in the orange sauce until well coated.

Serve & Enjoy:

Garnish with sesame seeds and green onions.

Serve with steamed rice or vegetables.

Notes

For a healthier version: Air-fry the chicken at 375°F for 12-15 minutes instead of deep-frying.

Lower sugar alternative: Swap honey with monk fruit sweetener.

Adjust spice level: Modify red pepper flakes based on preference.

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Category: Main Course
• Cuisine: Asian

Nutrition

• Serving Size: 4
• Calories: 450 kcal
• Sugar: 14g
• Sodium: 720mg
• Fat: 15g
• Saturated Fat: 3g
• Carbohydrates: 48g
• Protein: 32g
• Cholesterol: 75mg