Lowest-Calorie Panda Express Meals (2026): Every Item Ranked

The lowest-calorie item at Panda Express (above a few calories) is Soy Sauce, at 5 calories. The table below ranks the 30 lowest-calorie items on the US menu, with protein so you can find filling, lighter options. The list includes sides and drinks as well as mains.

Lowest-calorie items at Panda Express (US menu)

Ranked from fewest calories upward, with protein, carbs, and fat for each item:

#	Item	Category	Calories	Protein (g)	Carbs (g)	Fat (g)
1	Soy Sauce	Toppings & Ingredients	5	0	0	0
2	Chili Sauce	Toppings & Ingredients	10	0	2	0
3	Potsticker Sauce	Toppings & Ingredients	10	0	3	0
4	Hot Mustard	Toppings & Ingredients	10	0	0	1
5	Plum Sauce	Toppings & Ingredients	15	0	3	0
6	Mixed Veggies, Entree, Kids	Entrees	30	2	6	0
7	Mixed Veggies, Entree	Entrees	35	2	8	0
8	Steamed Ginger Fish, Kids	Entrees	70	5	3	4
9	Teriyaki Sauce	Toppings & Ingredients	70	0	16	0
10	Sweet & Sour Sauce	Toppings & Ingredients	70	0	21	0
11	Mixed Vegetable, Kids	Appetizers & Sides	70	3	12	0
12	Mixed Vegetables, Side	Appetizers & Sides	80	4	16	0.5
13	Hot Szechuan Tofu, Kids	Entrees	100	4	7	6
14	Lipton Brisk Raspberry, Kids	Beverages	110	0	28	0
15	Dr Pepper, Kids	Beverages	110	0	30	0
16	Broccoli Beef, Kids	Entrees	110	7	10	6
17	Hot & Sour Soup, Cup	Soup	120	7	14	4.5
18	Country Style Bean Curd, Kids	Entrees	122	4	9	8
19	3 Crispy Shrimp	Appetizers & Sides	130	5	13	6
20	Tropicana Pink Lemonade, Kids	Beverages	130	0	35	0
21	Tropicana Lemonade, Kids	Beverages	130	0	35	0
22	Pepsi, Kids	Beverages	130	0	37	0
23	Sierra Mist, Kids	Beverages	130	0	35	0
24	Mug Root Beer, Kids	Beverages	130	0	34	0
25	Mushroom Chicken, Kids	Entrees	130	9	8	7
26	Hot Szechuan Tofu	Entrees	140	6	10	8
27	Tropicana Fruit Punch, Kids	Beverages	140	0	39	0
28	Mountain Dew, Kids	Beverages	140	0	38	0
29	String Bean Chicken Breast, Kids	Entrees	140	11	10	7
30	Potato Chicken, Kids	Entrees	140	6	15	8

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of Panda Express, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

What is the lowest-calorie item at Panda Express?

Soy Sauce is among the lowest at 5 calories on the US menu.

What can I eat at Panda Express on a diet?

Pick from the lowest-calorie items above, favour grilled proteins and salads, and watch dressings, sauces, and sugary drinks, which add calories quickly.

Does Panda Express have low-calorie options?

Yes. The ranking above lists 30 items under the chain's lighter end, including sides and drinks alongside mains.

Summary

For a lighter choice at Panda Express, start with Soy Sauce at 5 calories. Log it in Nutrola to keep the rest of your day on track.