Panda Express vs PF Chang's: Calorie Comparison (2026)

When it comes to fast food, calorie counts can vary significantly between chains. Panda Express and PF Chang's offer distinct dining experiences, but how do their calorie counts stack up? This article dives into the nutritional details of both chains to help you make informed choices. Let’s explore the average calories and protein content of popular menu items.

Panda Express vs PF Chang's: The Numbers

At a glance, Panda Express offers a lighter average calorie count compared to PF Chang's. With a diverse menu, both chains cater to different tastes and dietary preferences.

Metric	Panda Express	PF Chang's
Menu items analyzed	113	166
Average calories per item	240 kcal	627 kcal
Lightest real meal	Mushroom Chicken, Kids (130 kcal)	Shrimp, for Salads (120 kcal)
Highest-protein item	Teriyaki Chicken (41 g)	Northern Style Spare Ribs (97 g)
Best protein-per-calorie	Teriyaki Chicken, Kids (12.5/100cal)	Chicken, for Salads (17.1/100cal)
Calorie range	5-520 kcal	10-1730 kcal

Panda Express averages 240 calories per item across 113 items, while PF Chang's has a higher average of 627 calories across 166 items. This stark difference highlights Panda Express as the lighter option for those mindful of their calorie intake.

Average Calories by Category

Examining the lightest and highest protein options reveals further distinctions.

Category	Avg cal, Panda Express	Avg cal, PF Chang's
Entrees	237 kcal	813 kcal
Desserts	160 kcal	613 kcal
Appetizers & Sides	263 kcal	313 kcal
Beverages	285 kcal	150 kcal
Soup	145 kcal	287 kcal
Toppings & Ingredients	27 kcal	180 kcal

Panda Express's lightest real meal is the Mushroom Chicken, Kids, at just 130 calories, while PF Chang's offers a light option with the Shrimp for Salads at 120 calories. In terms of protein, Teriyaki Chicken from Panda Express boasts 41 grams, whereas PF Chang's Northern Style Spare Ribs lead with a notable 97 grams.

Lightest Options at Panda Express

Lightest at Panda Express	Calories	Protein
Mushroom Chicken, Kids	130 kcal	9 g
String Bean Chicken Breast, Kids	140 kcal	11 g
Broccoli Beef	150 kcal	9 g
Hot & Sour Soup, Bowl	170 kcal	10 g
8 Treasure Chicken Breast, Kids	170 kcal	15 g
Grilled Teriyaki Chicken, Kids	180 kcal	22 g

Lightest Options at PF Chang's

Lightest at PF Chang's	Calories	Protein
Wonton Soup, Cup	110 kcal	10 g
Shrimp, for Salads	120 kcal	18 g
Chicken, for Salads	140 kcal	24 g
Wok Seared Spinach w/ Garlic	160 kcal	12 g
Milk, 2%, Kids	180 kcal	12 g
4 Handmade Shrimp Dumplings, Steamed	190 kcal	19 g

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The Verdict

In summary, Panda Express is the lighter choice with an average of 240 calories per item, making it suitable for those looking to manage their calorie intake. However, PF Chang's provides higher protein options, ideal for those seeking to increase their protein consumption. Ultimately, the best choice depends on individual dietary goals, whether prioritizing lower calories or higher protein.

Methodology

Both chains are compared using verified calorie and macro data from published menu information. Averages cover all analyzed items and are a rough guide, not a claim that one chain is universally healthier, since your order and toppings drive the real number. Panda Express averages 240 calories per item across 113 items; PF Chang's averages 627 across 166.