Panda Express is a popular fast-food chain that serves a variety of Chinese-American dishes, including their signature Orange Chicken and Beijing Beef. While their menu items are often associated with high calorie and fat content, there are some healthier options available, including their rice dishes. In this article, we will explore the healthiest rice options at Panda Express and provide tips on how to make your meal even healthier.
Understanding the Nutrition Facts of Panda Express Rice
Before we dive into the healthiest rice options at Panda Express, it’s essential to understand the nutrition facts of their rice dishes. According to the Panda Express website, a serving of their steamed rice contains:
- Calories: 420
- Fat: 0g
- Sodium: 10mg
- Total Carbohydrates: 90g
- Dietary Fiber: 0g
- Sugars: 0g
- Protein: 8g
While these numbers may seem relatively healthy, it’s essential to note that a serving size is approximately 1 cup of cooked rice. If you’re eating a larger serving size, your calorie and carbohydrate intake will increase accordingly.
Healthiest Rice Options at Panda Express
Based on the nutrition facts, here are the healthiest rice options at Panda Express:
- Steamed Rice: This is the healthiest rice option at Panda Express, with only 420 calories and 0g of fat per serving. It’s also a good source of carbohydrates and protein.
- Brown Steamed Rice: While not always available at all locations, brown steamed rice is a healthier alternative to white steamed rice. It contains more fiber and nutrients, making it a better choice for those looking for a healthier option.
Comparison of White and Brown Steamed Rice
| Nutrition Fact | White Steamed Rice | Brown Steamed Rice |
| — | — | — |
| Calories | 420 | 440 |
| Fat | 0g | 1g |
| Sodium | 10mg | 10mg |
| Total Carbohydrates | 90g | 85g |
| Dietary Fiber | 0g | 3g |
| Sugars | 0g | 0g |
| Protein | 8g | 9g |
As you can see, brown steamed rice contains more fiber and protein than white steamed rice, making it a healthier option.
Tips for Making Your Panda Express Meal Healthier
While choosing the healthiest rice option is a great start, there are other ways to make your Panda Express meal even healthier. Here are some tips:
- Choose Grilled or Steamed Proteins: Instead of opting for fried proteins like Orange Chicken or Beijing Beef, choose grilled or steamed options like Grilled Chicken or Steamed Dumplings.
- Add Vegetables: Panda Express offers a variety of vegetables, including broccoli, carrots, and green beans. Add these to your meal to increase the nutrient density and fiber content.
- Go Easy on the Sauces: While Panda Express sauces can be delicious, they are often high in sugar and sodium. Use them sparingly or opt for low-sodium alternatives.
- Drink Water: Instead of opting for sugary drinks like soda or iced tea, drink water with your meal to stay hydrated and reduce calorie intake.
Healthier Panda Express Meal Ideas
Here are some healthier Panda Express meal ideas:
- Grilled Chicken with Steamed Rice and Mixed Vegetables
- Steamed Dumplings with Brown Steamed Rice and a Side of Broccoli
- Beijing Beef with Steamed Rice and a Side of Green Beans (ask for less sauce)
By choosing the healthiest rice option and following these tips, you can make your Panda Express meal healthier and more nutritious.
Conclusion
In conclusion, while Panda Express is often associated with high-calorie and high-fat foods, there are healthier options available, including their rice dishes. By choosing the healthiest rice option, such as steamed rice or brown steamed rice, and following tips like choosing grilled or steamed proteins, adding vegetables, and going easy on the sauces, you can make your Panda Express meal healthier and more nutritious. Remember, even healthier fast food options should be consumed in moderation as part of a balanced diet.
What types of rice does Panda Express offer?
Panda Express offers two main types of rice: Steamed Rice and Fried Rice. The Steamed Rice is a plain, steamed white rice, while the Fried Rice is a cooked rice dish mixed with scrambled eggs, soy sauce, and various vegetables. Both options are popular among customers, but they differ significantly in terms of nutritional content.
When choosing between the two, it’s essential to consider your dietary needs and preferences. If you’re looking for a lower-calorie option, Steamed Rice might be the better choice. However, if you want a more flavorful and filling option, Fried Rice could be the way to go.
Which type of rice at Panda Express is the healthiest?
The healthiest rice option at Panda Express is the Steamed Rice. This is because it is lower in calories, fat, and sodium compared to the Fried Rice. A serving of Steamed Rice at Panda Express contains approximately 380 calories, 0.5g of fat, and 5mg of sodium. In contrast, a serving of Fried Rice contains around 520 calories, 16g of fat, and 1040mg of sodium.
While the Steamed Rice is the healthier option, it’s still important to consume it in moderation as part of a balanced diet. You can also customize your meal by pairing the Steamed Rice with other healthier options, such as steamed vegetables or grilled chicken.
Can I customize my rice at Panda Express?
Yes, you can customize your rice at Panda Express to some extent. While you can’t change the type of rice used, you can ask for modifications to the Fried Rice. For example, you can request that they hold the scrambled eggs or add more vegetables. Additionally, you can pair your rice with other menu items, such as steamed vegetables or lean proteins, to create a healthier meal.
Keep in mind that customization options may vary depending on the location and the specific menu items. It’s always a good idea to ask your server or the chef about possible modifications and substitutions.
Is the rice at Panda Express gluten-free?
According to Panda Express’s nutrition information, both the Steamed Rice and Fried Rice are gluten-free. However, it’s essential to note that there is a risk of cross-contamination with gluten-containing ingredients in the kitchen.
If you have a severe gluten intolerance or celiac disease, it’s best to inform the staff at Panda Express about your dietary needs. They can take steps to minimize the risk of cross-contamination and prepare your meal accordingly.
Can I get brown rice at Panda Express?
Unfortunately, Panda Express does not offer brown rice as a menu option. They only serve white rice, which is lower in fiber and nutrients compared to brown rice. However, you can consider pairing your meal with other fiber-rich options, such as steamed vegetables or a side salad.
If you’re looking for a healthier rice option, you might want to consider dining at a different restaurant that offers brown rice or other whole grain options.
How many calories are in a serving of rice at Panda Express?
The number of calories in a serving of rice at Panda Express varies depending on the type of rice. A serving of Steamed Rice contains approximately 380 calories, while a serving of Fried Rice contains around 520 calories. However, it’s essential to note that these values are approximate and may vary depending on the location and specific ingredients used.
To put these values into perspective, the recommended daily intake of calories is around 2000-2500 calories for adults. A serving of rice at Panda Express can account for around 15-25% of your daily calorie needs.
Is the rice at Panda Express suitable for a low-carb diet?
Unfortunately, the rice at Panda Express is not suitable for a low-carb diet. A serving of Steamed Rice contains around 89g of carbohydrates, while a serving of Fried Rice contains approximately 65g of carbohydrates. These values are relatively high and may exceed the daily carb limits for a low-carb diet.
If you’re following a low-carb diet, you may want to consider alternative options, such as a side salad or steamed vegetables, to pair with your protein of choice.