The High-Protein Secret: 5 Critical Facts About Panda Express Teriyaki Chicken Calories You Need To Know
Forget everything you thought you knew about fast-casual Chinese food. As of December 2025, the Panda Express Grilled Teriyaki Chicken stands out not just as a menu staple, but as a genuine nutritional powerhouse, especially for those focused on high-protein, lower-calorie diets. Unlike many of its fried and heavily sauced counterparts, this dish offers a unique balance that makes it a favorite among health-conscious diners.
The biggest revelation is its impressive protein content. When ordered correctly, the Teriyaki Chicken is one of the most macro-friendly items on the entire menu, allowing you to enjoy a satisfying meal without derailing your fitness goals. Understanding the exact calorie count and macronutrient breakdown is the first step to mastering your Panda Express order.
Panda Express Grilled Teriyaki Chicken: Nutritional Profile (Entree Serving)
The Grilled Teriyaki Chicken is consistently highlighted by nutritionists as one of the best choices at Panda Express. Its preparation—grilled instead of deep-fried—is the key to its superior nutritional standing. Here is the complete breakdown for a standard 6 oz entree serving, which is the most current data available:
- Calories: Approximately 300–340 calories
- Protein: A massive 36–41 grams (g)
- Total Fat: 12–13 grams (g)
- Saturated Fat: 3.5 grams (g)
- Total Carbohydrates: 8–14 grams (g)
- Net Carbs: Approximately 7.9 grams (g)
- Sodium: 530 mg
- Cholesterol: 195 mg
This macro profile is exceptionally favorable for a quick-service meal. The protein count is comparable to a large steak, making it an ideal choice for muscle building and satiety. The relatively low carbohydrate count also positions it as a strong option for low-carb and even ketogenic diners, provided the sauce is managed carefully.
The Truth About the Teriyaki Chicken Sauce: Calorie Control
While the chicken itself is grilled and low-carb, the signature Teriyaki Glaze is where the hidden calories and sugar lie. The official nutrition facts often list the chicken *with* the sauce included, but smart ordering can drastically reduce the overall impact.
The Sauce Factor: What You Need to Know
The standard Teriyaki Glaze packet is a sweet, thick sauce that is high in sugar and carbohydrates. If you are trying to minimize sugar intake or keep your meal strictly low-carb, this is the element to control.
- Ordering "No Sauce": Ordering the Grilled Teriyaki Chicken *without* the sauce is the ultimate move for calorie and carb control. This keeps the entree's total carb count in the single digits, making it perfectly keto-friendly.
- Sauce on the Side: A good compromise is to ask for the Teriyaki Glaze on the side. This allows you to use a minimal amount—just a light drizzle for flavor—while avoiding the full, pre-poured serving.
- The Protein Power Play: Even with the sauce, the massive 36-41g of protein ensures that the meal is highly satiating. For general fitness and high-protein goals, the sauce might be a worthwhile trade-off for the flavor.
This flexibility is what truly sets the Teriyaki Chicken apart, allowing it to fit into various dietary frameworks, from a strict keto diet to a general high-protein meal plan.
Grilled Teriyaki Chicken vs. Orange Chicken: The Calorie Showdown
The most common comparison at Panda Express is between the Grilled Teriyaki Chicken and the fan-favorite Original Orange Chicken. The difference in nutritional value is staggering, and it highlights why the Teriyaki Chicken is the superior "healthy" choice.
The primary reason for the huge calorie and carb gap is the preparation method. Orange Chicken is deep-fried in a batter and then tossed in a sugary glaze, whereas the Teriyaki Chicken is simply grilled.
| Entree (6 oz Entree Serving) | Calories | Protein (g) | Carbs (g) |
|---|---|---|---|
| Grilled Teriyaki Chicken | 300–340 | 36–41 | 8–14 |
| Original Orange Chicken | 510 | 26 | 53 |
As the table clearly shows, the Original Orange Chicken has nearly 200 more calories, significantly less protein, and more than triple the carbohydrates of the Grilled Teriyaki Chicken. For weight management or blood sugar control, the Teriyaki Chicken is the clear winner.
Mastering the High-Protein, Low-Calorie Panda Express Order
To maximize the health benefits of the Grilled Teriyaki Chicken, you must pair it with the right side dish. The combination of the chicken and a smart side creates a complete, macro-balanced meal.
Recommended Side Dishes for Calorie Control
The side dish you choose can easily double the calories of your meal. The best low-calorie and low-carb options are the "Wok Smart" sides:
- Super Greens: This is the absolute best choice. A full serving is only about 90 calories and provides essential fiber and nutrients. It consists of a mix of cabbage, kale, and broccoli.
- Steamed Brown Rice: A moderate option. While higher in carbs than the Super Greens, it offers more fiber and is less caloric than the fried rice or chow mein.
The Ultimate High-Protein Meal Hack
For those looking to maximize protein intake (e.g., bodybuilders or athletes), a popular strategy is the "Double Entree Bowl" or "Plate" with a specific combination:
The "Double Teriyaki & Super Greens" Order:
Order a Bowl or Plate with a side of Super Greens and ask for a "Double Entree" of Grilled Teriyaki Chicken.
- Estimated Calories: ~750 calories (including the side and a sauce packet)
- Estimated Protein: ~75 grams (g)
This single meal delivers a massive protein punch that can easily satisfy the protein requirements for an entire day, all while remaining relatively low in fat and controlled in carbohydrates. It’s a powerful option for macro tracking and fitness goals.
Final Verdict on Panda Express Teriyaki Chicken
The Panda Express Grilled Teriyaki Chicken is a standout item on the menu, consistently rated as one of the healthiest fast-casual options available. Its popularity stems from its high protein count (36-41g), relatively low-calorie density (300-340 calories), and the fact that it is not fried.
By making the simple choice of pairing it with Super Greens and controlling the Teriyaki Glaze, you can easily create a meal that is both delicious and perfectly aligned with a low-carb, high-protein, or weight-loss diet. It proves that eating on the go doesn't have to mean sacrificing your nutritional goals.
Detail Author:
- Name : Loma Jakubowski
- Username : hermann.ellis
- Email : erna40@huel.com
- Birthdate : 1981-09-25
- Address : 75747 Sipes Wall Suite 280 Rossiestad, MO 13357
- Phone : (737) 971-2382
- Company : Johns and Sons
- Job : Fish Hatchery Manager
- Bio : Qui autem voluptatibus repellendus nemo aut. Quos rerum aut iusto id. Illo harum debitis qui ut. Tempore expedita quam molestiae vel.
Socials
tiktok:
- url : https://tiktok.com/@bradly9025
- username : bradly9025
- bio : Eos explicabo repudiandae reiciendis fugit iste aut.
- followers : 3552
- following : 339
linkedin:
- url : https://linkedin.com/in/bjones
- username : bjones
- bio : Illum debitis repellat architecto quam quos.
- followers : 1982
- following : 2412
