Diabetes Fast Food Guide: What to Order at Panda Express

Panda Express is known for its delicious and convenient food, blending traditional Chinese cooking techniques with a twist of American taste. 

If you’re wondering how “healthy” Panda Express is, they do keep health-conscious customers in mind with their Wok Smart menu. Under 300 calories per serving and packed with at least eight grams of high-quality protein and fiber-rich vegetables, Wok Smart selections are ideal for people with diabetes. 

The menu includes tasty blood sugar-friendly dishes like Mushroom Chicken or Black Pepper Chicken. The key to these dishes is their preparation – stir-fried in a wok with minimal oil and no added sugar. By opting for one of these dishes at Panda Express, you can enjoy the flavors you love while keeping your health goals in check.

Janelle Eligon-Ketchum, a Philadelphia-based registered dietitian and certified diabetes educator, shared her top meals for people with diabetes from the Wok Smart menu.

6 diabetes-friendly Panda Express menu items

While Panda Express provides several blood sugar-friendly options, you'll want to be mindful of the sodium content in their dishes. The American Diabetes Association recommends that people with diabetes have no more than 2300 mg of sodium daily. So, what should you do?

First, moderation is key. Enjoying Panda Express occasionally rather than weekly can help manage sodium intake. Second, opt for dishes on the menu that are lower in sodium, like the ones listed below.

1. Mushroom Chicken with Mixed Vegetables

Eligon-Ketchum uses the mixed vegetable side dish to enrich the nutrient content of the mushroom chicken while keeping the total carb count under 30 grams. 

"This meal contains protein from chicken and fiber-rich, low-carb vegetables, including broccoli, zucchini, carrots, mushrooms, string beans, and cabbage,” she said. “The blend of nutrients in this meal – like protein and fiber – provides satiety while helping to manage blood sugar levels."

Mushroom Chicken: 170 calories, 9g fat, 11g carbohydrates, 1g fiber, 4g sugars, 12g protein, 750 mg sodium

Mixed Vegetables (full order): 80 calories, 0.5g fat, 16g carbohydrates, 5g fiber, 5g sugars, 4g protein, 540 mg sodium

2. Black Pepper Chicken with Mixed Vegetables

"This is a balanced meal that’s low carb, with protein-rich marinated chicken and fiber-rich mixed vegetables," Eligon-Ketchum said. 

Watch the sodium content, though: The sodium levels in the black pepper chicken are almost 400 mg higher than the mushroom chicken.

Black Pepper Chicken: 280 calories, 19g fat, 14g carbohydrates, 1g fiber, 7g sugars, 13g protein, 1140 mg sodium

Mixed Vegetables (full order): 80 calories, 0.5g fat, 16g carbohydrates, 5g fiber, 5g sugars, 4g protein, 540 mg sodium

3. Kung Pao Chicken with Mixed Vegetables and Fried Rice

Eligon-Ketchum takes this Szechwan-inspired dish made with chicken, peanuts, vegetables, and chili peppers and adds a side of mixed vegetables and a quarter portion of fried rice. 

"This meal has balanced nutrients, being rich in protein and fiber, which aids in managing blood sugar levels, promoting fullness, and preventing post-meal sugar spikes." 

If the carb count in this combination is too high, ditch the fried rice, which adds over 21 grams of carb and no appreciable fiber.

Kung Pao Chicken: 290 calories, 19g fat, 14g carbohydrates, 2g fiber, 6g sugars, 16g protein, 970 mg sodium

Mixed Vegetables (full order): 80 calories, 0.5g fat, 16g carbohydrates, 5g fiber, 5g sugars, 4g protein, 540 mg sodium

Fried rice (1/4 order): 130 calories, 4g fat, 21.25g carbohydrates, 0.25g fiber, 0.75g sugars, 2.75g protein, 212.5 mg sodium

4. Black Pepper Angus Steak with Brown Rice

Eligon-Ketchum pairs the black pepper Angus steak with a half order of brown rice. 

"The fiber in the brown rice can slow glucose uptake and help prevent blood sugar spikes after eating a meal," said Eligon-Ketchum. Additionally, fiber helps you feel full with less food.

Black Pepper Angus Steak: 180 calories, 7g fat, 10g carbohydrates, 1g fiber, 6g sugars, 19g protein, 750 mg sodium

Brown Rice (1/2 order): 210 calories, 2g fat, 43g carbohydrates, 2g fiber, 1g sugars, 4.5g protein, 7.5 mg sodium

5. Eggplant Tofu with Chow Mein

The eggplant tofu is not on the Wok Smart menu, but it's the only plant-based entrée offered at Panda Express. With a half order of chow mein, this meal is a balanced combo of protein, fiber, and fats.

"Eggplant tofu paired with chow mein is a nutrient-rich vegan choice offering plant-based protein from tofu," said Eligon-Ketchum. 

Eggplant Tofu: 340 calories, 24g fat, 23g carbohydrates, 3g fiber, 17g sugars, 7g protein, 520 mg sodium

Chow Mein (1/2 order): 255 calories, 11g fat, 32.5g carbohydrates, 2g fiber, 4.5g sugars, 6.5g protein, 490 mg sodium

6. Broccoli Beef with Veggie Spring Roll

Beyond being tasty, this meal contains high-quality protein from beef, vitamin C and potassium from broccoli, and a healthy balance of carbohydrates, protein, and fiber.

Broccoli Beef: 150 calories, 7g fat, 13g carbohydrates, 2g fiber, 7g sugars, 9g protein, 520 mg sodium

Veggie Spring Roll: 190 calories, 8g fat, 27g carbohydrates, 2g fiber, 3g sugars, 3g protein, 520 mg sodium

Curious about other fast food options? Check out our other guides here: 

• Diabetes Fast Food Guide: What to Order at McDonald’s
• Diabetes Fast Food Guide: What to Order at Chipotle
• Diabetes Fast Food Guide: What to Order at Subway
• Diabetes Fast Food Guide: What to Order at Starbucks
• Diabetes Fast Food Guide: What to Order at KFC
• Diabetes Fast Food Guide: What to Order at Taco Bell