How many calories are in PF Chang’s lettuce wraps?

Lettuce wraps have become a popular low-carb and lighter alternative to traditional wraps and tacos. PF Chang’s lettuce wraps, in particular, are a favorite menu item for many looking for a satisfying meal without too many calories. But exactly how many calories are in PF Chang’s lettuce wraps? In this comprehensive guide, we’ll break down the calorie counts for PF Chang’s most popular lettuce wraps to help you make informed choices when dining out or ordering in.

An Overview of PF Chang’s Lettuce Wraps

PF Chang’s lettuce wraps consist of sautéed chicken, vegetables, and sauce wrapped in cool, crisp lettuce leaves. It’s a fresher, lighter way to enjoy the flavors of Asia. PF Chang’s offers several lettuce wrap options on their menu:

  • Chicken Lettuce Wraps – The classic. Diced chicken with mushrooms, water chestnuts, celery, and green onions tossed in a tangy sauce.
  • Shrimp Lettuce Wraps – Succulent shrimp with mushrooms, bean sprouts, water chestnuts, and green onions in a spicy sauce.
  • Korean Steak Lettuce Wraps – Marinated steak with mushrooms and scallions in a spicy Korean sauce.
  • Kung Pao Chicken Lettuce Wraps – Spicy kung pao chicken with peanuts, celery, and green onions.
  • Vegetable Lettuce Wraps – A veggie version with stir-fried mushrooms, water chestnuts, celery, and carrots in a mild chile sauce.

The lettuce wrap fills can also be customized by adding extra proteins like tofu or switching up the protein and sauce combinations.

Nutrition Information for PF Chang’s Lettuce Wraps

The specific calorie counts for PF Chang’s lettuce wraps can vary based on the protein, vegetable fillings, and sauce choices. Here is an overview of the nutrition information provided by PF Chang’s for their most popular lettuce wrap options:

Chicken Lettuce Wraps

  • Calories: 670
  • Fat: 28g
  • Carbs: 71g
  • Protein: 44g

Shrimp Lettuce Wraps

  • Calories: 560
  • Fat: 24g
  • Carbs: 50g
  • Protein: 36g

Korean Steak Lettuce Wraps

  • Calories: 540
  • Fat: 21g
  • Carbs: 33g
  • Protein: 47g

Kung Pao Chicken Lettuce Wraps

  • Calories: 760
  • Fat: 35g
  • Carbs: 71g
  • Protein: 41g

Vegetable Lettuce Wraps

  • Calories: 430
  • Fat: 17g
  • Carbs: 60g
  • Protein: 10g

As you can see, calorie counts range from 430 to 760 calories per order, depending on the specific protein and sauce. The chicken and kung pao chicken versions tend to be higher in calories, while the vegetable and shrimp versions are on the lower end.

Factors That Affect Calorie Counts in PF Chang’s Lettuce Wraps

There are several factors that can cause the calorie counts of PF Chang’s lettuce wraps to vary:

Protein Choices

The type of protein makes a big difference. Chicken, steak, shrimp, and tofu options range from 170-270 calories per 4oz serving. So substituting in higher calorie proteins like chicken instead of lower calorie options like shrimp or tofu can significantly increase calories.


PF Chang’s lettuce wraps feature flavorful sauces like chile, Korean barbecue, and tangy plum sauce. These sauces add flavor, but also extra calories. Spicier, oil-based sauces tend to be higher in calories than lighter vinegar-based sauces.

Add-Ons & Extras

Adding extra proteins like steak or shrimp, doubling up on sauce, or topping with high-calorie garnishes like wonton strips, peanuts, or fried rice cakes can pile on extra calories fast.

Serving Size

Lettuce wrap orders at PF Chang’s generally include 2-3 wraps. Getting a larger 3 wrap order instead of the smaller 2 wrap option will increase the calories. Going with a full order instead of a lunch portion also packs in more calories.

Dining Choice

Ordering lettuce wraps for dine-in may include extra sauces, dressing, and side dishes that add more calories vs. takeout or delivery orders.

Special Dietary Needs

Customizing wraps to be gluten-free, low-carb, vegetarian/vegan, etc. can alter the calories based on ingredient swaps and modifications.

Tips for Lightening Up PF Chang’s Lettuce Wraps

Here are some tips to lighten up PF Chang’s lettuce wraps and reduce the calorie count if you are looking for lower calorie options:

  • Choose vegetable or shrimp wraps instead of higher calorie chicken and steak.
  • Request light sauce or sauce on the side to control calories and sodium.
  • Skip fried add-ons like wontons, rice cakes, noodles.
  • Ask for low-calorie dressings like balsamic vinegar instead of higher calorie sesame dressing.
  • Order a lunch portion or smaller 2 wrap entree.
  • Avoid sugary drinks, cocktails, and desserts.
  • Select steamed rice instead of fried rice as a side dish.
  • Take leftovers home instead of overeating higher portions.

Healthy Preparations of PF Chang’s Lettuce Wraps

Here are some of the healthiest ways to order PF Chang’s lettuce wraps to cut calories, fat, carbs, and other nutrients:

Vegetable Lettuce Wraps

  • Get the vegetable only filling without any additional protein.
  • Ask for light chile sauce on the side.
  • Choose fresh steamed veggies as your side dish.

Shrimp Lettuce Wraps

  • Request only 1-2 wraps in a lunch portion.
  • Substitute tangy plum sauce for the spicy sauce.
  • Choose brown rice instead of fried rice as your side.

Chicken Lettuce Wraps

  • Order the lunch portion with only 2 wraps.
  • Ask for sauce on the side to control how much you use.
  • Swap out fried rice for steamed veggies or brown rice.

Korean Steak Lettuce Wraps

  • Select a single wrap.
  • Ask for light Korean barbecue sauce.
  • Add a side salad with balsamic vinegar instead of fried rice.

Low-Calorie Lettuce Wrap Inspired Meals

You can also recreate lighter versions of PF Chang’s style lettuce wraps at home with the following options:

Ground Turkey Lettuce Wraps

Sauté 93% lean ground turkey with mushrooms, water chestnuts, carrots, and green onions. Season with ginger, garlic, rice vinegar, hoisin, and chili sauce. Wrap in lettuce leaves and serve.

Shrimp & Avocado Lettuce Wraps

Sauté shrimp with red bell pepper and onions. Toss with avocado, tomato, cilantro, lime juice, and Cajun seasoning. Wrap in lettuce cups.

Chickpea Lettuce Wraps

Blend chickpeas with tahini, garlic, and spices to make a plant-based filling. Fill lettuce leaves and top with diced cucumber, red onion, tomato, and parsley.

Tofu Lettuce Wraps

Crumble extra firm tofu and sauté with mushrooms, carrots, bamboo shoots, ginger, and sesame oil. Season and serve in a lettuce wrap with brown rice.

Portion Control with Lettuce Wraps

Lettuce wraps are a naturally portion controlled option for lighter meals. The lettuce leaves provide a built-in edible container that holds just the right portion size. Here are some tips for watch portions with lettuce wraps:

  • Fill wraps 3/4 full vs overstuffing them.
  • Use smaller butter or bibb lettuce leaves which can’t hold as much.
  • Start with just 1-2 lettuce wraps per meal.
  • Pre-portion wraps before bringing the plate to the table.
  • Always pair wraps with non-fried veggie sides.

Let the lettuce leaves guide you to reasonable portion sizes without overdoing it on fillings.


PF Chang’s lettuce wraps can range from 430 to over 700 calories depending on the specific variety. Chicken, kung pao chicken, and steak versions are higher in calories, while vegetable, shrimp, and lighter preparations are lower in calories. Watching your sauce choices, avoiding fried add-ons, and practicing portion control can help lighten up these wraps.

Lettuce wraps are a fresher, lighter way to enjoy your favorite Asian flavors without overdoing it on calories. Pay attention to the protein, sauces, sides, and portion sizes for the most well-balanced lettuce wrap meal.

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