How Much Protein is in Panda Express’ Iconic Orange Chicken?

Panda Express’ orange chicken is one of their most popular menu items, known for its crispy fried chicken covered in a sweet, tangy orange sauce. But is this Chinese food favorite just empty calories and carbs, or does it also offer a decent amount of protein?

As a certified nutrition coach and fitness fanatic, I often look at restaurant meals to see what macros they have. I want to make sure I’m getting enough protein to build muscle and heal after working out. So I looked into how much protein was in Panda Express’s famous orange chicken.

In this article, I’ll share how much protein is in orange chicken, both for a full serving and the smaller kid’s meal size I’ll also answer some common questions about the nutrition facts of this iconic takeout dish Let’s dig in!

How Much Protein is in a Full Size Orange Chicken Entree?

According to the Panda Express website, a 5.9 oz serving of original orange chicken contains 26 grams of protein.

To put that into perspective, the recommended daily protein intake for most adults is around 50 grams. So one entree alone provides over half your protein for the day!

Protein makes up about 14% of the calories in orange chicken. The other main macros are carbohydrates (45%) and fat (41%).

While orange chicken is high in carbs and fat compared to something like grilled chicken breast, 26 grams of protein is still a significant amount from one meal.

Protein Content in a Kid’s Meal Orange Chicken

If you opt for the kid’s meal version of orange chicken instead of the full entree, the protein content is a bit lower but still decent.

The Panda Express kid’s orange chicken contains 20 grams of protein in a 4.4 oz portion.

So the kid’s meal has about 3/4 the amount of protein compared to the regular full size. But it still supplies almost half of the recommended daily intake for children ages 4-8 years.

High Protein Chicken is the Key Ingredient

What makes orange chicken relatively high in protein compared to other Chinese food dishes? The main factor is the chicken itself.

Chicken breast is one of the leanest sources of protein available. A 3 oz portion of cooked chicken breast has around 25 grams of protein with minimal fat and carbs.

While the breading and orange sauce add more carbohydrates and fat to Panda’s orange chicken, the chicken still accounts for most of the protein content.

Additional Questions about Orange Chicken Nutrition

If you want to know more about how healthy Panda Express orange chicken is, here are some answers:

How many calories are in orange chicken?

A full size orange chicken entree contains 510 calories. The kid’s meal has 380 calories.

Does it contain any vegetables or fiber?

Yes, orange chicken does not have any fiber or nutrients from vegetables. Small pieces of steamed broccoli are the only vegetable, but it’s not very much.

Is there MSG or gluten in it?

Panda Express confirms that their orange chicken does indeed have both MSG and wheat/gluten in it. So it’s not suitable for gluten-free diets.

What about fat, carbs, and sugar content?

Orange chicken is relatively high in fat (24g), carbs (53g), and added sugars (20g) per full size entree. The sauce contributes most of these.

How does the protein compare to other menu items?

Orange chicken has more protein than appetizers like egg rolls, but less than some other entrees like grilled teriyaki chicken breast (33g protein).

Can you increase the protein by adding other menu items?

Yes, you can boost the protein by pairing orange chicken with a high protein side dish like string bean chicken breast (12g protein).

Healthy Hacks for Higher Protein

If you want to maximize the protein and nutrition in your Panda Express order, here are some of my tips:

• Swap regular white rice for brown rice or mixed veggies.

• Add chicken breast dishes like string bean chicken or teriyaki chicken.

• Choose Super Greens or steamed veggies as one of your sides.

• Flavor the rice with sauce instead of lathering it onto the entree.

• Opt for a kid’s meal to control portions of rice, sauce, and fat.

• Request light sauce or sauce on the side to limit excess carbs.

• Skip sugary drinks and go for unsweetened tea, water, or dairy-free milk.

Satisfy Your Chinese Food Craving With a Protein Punch

At over 25 grams of high quality protein, Panda Express’ orange chicken can be a surprisingly decent choice in a pinch when you need a fast, protein-packed meal.

While it’s not as lean and healthy as home-cooked chicken breast and veggies, it still provides ample protein along with the trademark crispy, sweet flavors.

Next time you’re in the mood for takeout Chinese food, go ahead and enjoy orange chicken or other menu favorites. Just balance it out with some veggie sides and watch the sauce and rice portions.

With a few simple tweaks, you can feel good about getting your Chinese fix while still meeting your daily protein goals.