Panda Express is a popular fast food chain that serves American Chinese cuisine. One of their most popular menu items is the sesame seed chicken. For people watching their calorie intake or following a diet plan, knowing the calorie count of menu items is important. So how many calories are actually in Panda Express’s sesame seed chicken? Let’s take a detailed look.
Calories in Sesame Chicken at Panda Express
According to the Panda Express nutrition information guide, a serving of sesame chicken contains the following calories:
- Sesame Chicken (4 oz): 240 calories
- Sesame Chicken (8 oz): 480 calories
- Sesame Chicken (12 oz): 720 calories
So a standard 4 ounce serving of sesame chicken at Panda Express contains 240 calories. Of course, portion sizes can vary based on how much chicken and sauce is served. An 8 ounce serving doubles the calories to 480, while a large 12 ounce serving contains 720 calories.
Nutritional Breakdown of Sesame Chicken
In addition to calories, let’s examine some other key nutritional information for Panda Express’s sesame chicken:
Total Fat
- 4 oz: 12g
- 8 oz: 24g
- 12 oz: 36g
The sesame chicken contains a significant amount of fat, which contributes to the high calorie count.
Saturated Fat
- 4 oz: 2g
- 8 oz: 4g
- 12 oz: 6g
Saturated fat should be limited to avoid negative health impacts. Panda Express uses frying methods that add saturated fat.
Trans Fat
- 4 oz: 0g
- 8 oz: 0g
- 12 oz: 0g
Panda Express sesame chicken contains no trans fat, which is considered the least healthy type of fat. This is a positive nutritional factor.
Cholesterol
- 4 oz: 45mg
- 8 oz: 90mg
- 12 oz: 135mg
The sesame chicken delivers a high dose of cholesterol in each serving. The daily recommended limit for cholesterol is 300 mg.
Sodium
- 4 oz: 560mg
- 8 oz: 1120mg
- 12 oz: 1680mg
Sodium levels are quite high, with over half of the daily 2300mg maximum recommendation in just one 8 oz serving.
Carbohydrates
- 4 oz: 16g
- 8 oz: 32g
- 12 oz: 48g
The sesame chicken delivers a moderate amount of carbohydrates.
Protein
- 4 oz: 12g
- 8 oz: 24g
- 12 oz: 36g
You get a good amount of protein from the all white meat chicken. This helps you feel full.
Sugar
- 4 oz: 8g
- 8 oz: 16g
- 12 oz: 24g
The sugar content derives from the sweet glaze or sauce coating the chicken. Too much added sugar should be limited.
How Sesame Chicken is Prepared at Panda Express
Understanding how Panda Express prepares its sesame chicken can provide further insight into the calories and nutritional values. Here is an overview of the sesame chicken ingredients and cooking process:
Ingredients
- Boneless, skinless chicken thighs or breasts
- Sesame seeds
- Cornstarch
- Egg whites
- Sweet glaze or sauce containing sugar and other additives
- Oil for deep frying
Process
- Chicken is cut into cubes or nugget sized pieces
- Chicken is tossed in cornstarch and egg white to coat
- Sesame seeds are added to the chicken mix
- Chicken pieces are deep fried at high heat in oil until crispy
- Fried chicken is tossed in a sweet glaze or sauce
The frying method and sweet sauce explain the high calorie, fat, and sugar counts. However, Panda Express uses thigh and breast meat which contains more protein than other cuts. The sesame seeds add flavor and texture.
How Sesame Chicken Calories Fit into Daily Nutrition Needs
To provide proper context for the calorie and nutrition numbers, let’s see how a Panda Express sesame chicken meal fits into recommended daily values based on a 2000 calorie diet:
Nutrient | Daily Recommended Intake | Sesame Chicken Meal (4 oz with rice) |
---|---|---|
Calories | 2000 | 800 |
Total Fat | 65g | 25g |
Saturated Fat | 20g | 7g |
Cholesterol | 300mg | 105mg |
Sodium | 2300mg | 1280mg |
Carbohydrates | 300g | 56g |
Protein | 50g | 24g |
As the table illustrates, one 4 oz serving of sesame chicken alongside a serving of white rice adds up to 40% of daily calories, 38% of fat, 35% of saturated fat, 55% of cholesterol, and over half of the sodium recommendation.
So while the sesame chicken tastes delicious, consuming it in excess can quickly tip you over the edge on fat, salt, and total calories. It’s best enjoyed in moderation as part of a balanced nutritional plan. Portion control is key.
Tips for Reducing Calories in Panda Express Sesame Chicken
If you want to enjoy sesame chicken while limiting calorie intake, here are some tips:
Order a Smaller Size
Stick to the 4 oz serving or smaller to keep calories in check. The 8 oz and 12 oz portions can quickly shoot up your caloric intake.
Skip the Rice
Get the sesame chicken without rice to eliminate those extra carbs and calories. Or opt for steamed veggies instead.
Use Low Calorie Sauce
Request for the sesame chicken to be prepared with a lower calorie sauce or on the side to control how much you use.
Watch Portion Size
If dining in, portion out the sesame chicken into a bowl and packaging up leftovers immediately to avoid overeating.
Limit Add-Ons
Say no to high-calorie fried appetizers, sugary drinks, desserts, etc. which pile on more calories.
Split Meal with Friend
Order one entree with a friend and split it to get a smaller portion for fewer calories.
Substitute Vegetables
Replace the rice and chicken with lower calorie vegetable side dishes.
Healthier Swaps at Panda Express
You can still enjoy Panda Express while making healthier choices that reduce calories. Here are some better options to swap for sesame chicken:
Broccoli Beef
Get your protein from lean beef and fiber from broccoli florets. Way fewer calories compared to sesame chicken.
Eggplant Tofu
Tofu is a plant-based protein that’s low in fat and calories. Eggplant adds nutrients without the carbs.
String Bean Chicken Breast
Chicken breast has less fat than thigh meat. Pair it with string beans for a lighter meal.
Mixed Veggies
Skip the main dishes and create a veggie bowl with broccoli, carrots, cabbage, mushrooms, etc.
Steamed Rice
Choose steamed versus fried rice to cut out all of the oil and greatly reduce calories.
Chicken Egg Drop Soup
Get protein from egg whites and chicken broth, not fried chicken pieces. Very low calorie.
Low Calorie Sauce Alternatives
One easy way to lighten up sesame chicken is to use a lower calorie sauce. Here are smarter sauce ideas with a nutritional breakdown compared to Panda’s sauce:
Sauce | Calories (2 oz) | Total Fat |
---|---|---|
Panda Sauce | 180 | 14g |
Lite Soy Sauce | 10 | 0g |
Hoisin Sauce | 40 | 0g |
Hot Sauce | 0 | 0g |
As you can see, the Panda Express sauce tacks on nearly 200 calories and 14g of fat per serving. Opting for lite soy sauce, hoisin sauce, or hot sauce provides big calorie savings. You get tons of flavor without all the excess fat and calories.
Nutrition Tips for Low Calorie Chinese Food
Beyond sesame chicken, here are some general tips for reducing calories with Chinese food:
Look for Steamed, Grilled & Roasted
Choose steaming, grilling, roasting and other cooking methods that don’t add a lot of oil or fat. Avoid anything deep fried.
Fill Up On Vegetables
Pile your plate high with healthy vegetable dishes like sauteed string beans, steamed broccoli, sautéed cabbage, etc.
Stir Fry Smart
Ask for stir fry dishes to be prepared with minimal oil. Load up on veggies vs rice or noodles.
Flavor with Spices & Sauces
Add flavor using spices, garlic, ginger, soy sauce, vinegar, chili sauce instead of salt, oil and sugar.
Watch the Rice & Noodles
Limit portions of rice and noodles as they can drive up carbs. Opt for cauliflower rice or veggie noodles.
Get Creative with Protein
Pick proteins like shrimp, scallops, lean pork and chicken instead of breaded/fried. Add tofu and eggs.
Make Soup the Star
Low cal soups like egg drop, wonton, hot and sour and miso are very filling and nutritious.
Swap Fried for Steam Buns & Dumplings
Opt for steamed versus fried dumplings and buns to avoid all that oil and fat.
Conclusion
Panda Express sesame chicken packs some serious calories, with up to 720 calories in a 12 ounce serving. It also delivers a heavy dose of fat, sodium, cholesterol and saturated fat from the deep frying method and sugary sauce. Consuming this dish in excess can easily cause you to go overboard on calories, fat and sodium compared to daily recommended values. While sesame chicken tastes amazing, it’s ideally enjoyed in moderation as part of a balanced diet. Portion control is key. There are also many ways to tweak your order, swap in healthier alternatives, and make customizations to cut back on calories while still enjoying the flavors you love. With the right changes, you can feel good about eating this iconic and delicious Panda Express menu item.