Are you a fan of Panda Express but worried about your calorie intake? I’ve been there too! As someone who loves Chinese fast food but also tries to maintain a healthy lifestyle I’m always looking at nutritional info before indulging. Today we’re diving deep into one of Panda Express’s most popular appetizers – the Chicken Egg Roll.
How Many Calories Are in a Panda Express Chicken Egg Roll?
Let’s cut to the chase – a single Panda Express Chicken Egg Roll contains 200 calories. That’s for one serving, which weighs approximately 2.75 ounces.
When you break down those 200 calories:
- 46% comes from fat (10g)
- 41-42% comes from carbs (20g)
- 12% comes from protein (6g)
This means that one egg roll represents about 10% of your daily calorie intake, assuming a standard 2,000 calorie diet.
Detailed Nutritional Breakdown
Let’s take a closer look at what’s inside that crispy delicious roll
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 200 | 10% |
| Total Fat | 10g | 13% |
| Saturated Fat | 2g | 10% |
| Trans Fat | 0g | – |
| Cholesterol | 20mg | 7% |
| Sodium | 340mg | 15% |
| Total Carbohydrates | 20g | 7% |
| Dietary Fiber | 2g | 7% |
| Sugars | 2g | – |
| Protein | 6g | – |
*Based on a 2,000 calorie daily diet
What’s Inside a Panda Express Chicken Egg Roll?
We all love these crunchy treats, but what exactly are we eating? The Chicken Egg Roll at Panda Express contains:
- Chicken: Ground chicken that’s seasoned and cooked
- Cabbage: Shredded for that signature crunch
- Carrots: Adds sweetness and more texture
- Green onions: For that mild oniony flavor
- Soy sauce: Provides that umami kick
- Garlic and ginger: For extra depth of flavor
- Egg roll wrapper: Made from wheat flour and egg, this is what gives the roll its crispy exterior once fried
Allergen Information
If you have food allergies, it’s important to know that Panda Express Chicken Egg Rolls contain several common allergens:
- Wheat (in the wrapper)
- Soy (in the sauce)
- Egg (in the wrapper and possibly in the filling)
- Sesame (potentially in trace amounts)
- Gluten (from soy sauce and wrapper)
How Does the Chicken Egg Roll Compare to Other Panda Express Items?
I was curious about how the egg roll stacks up against other popular items on the menu, so I did some research:
- Veggie Spring Roll: Generally has fewer calories than the Chicken Egg Roll
- Cream Cheese Rangoon: Typically higher in calories and fat
- Orange Chicken: Much higher in calories (usually around 490 calories per serving)
- Super Greens: A much lower-calorie option if you’re watching your intake
Are Panda Express Chicken Egg Rolls Healthy?
Well, that’s a tricky question! With 200 calories per roll, they’re not exactly a diet food, but they’re also not the worst choice you could make. Here’s my take:
Pros:
- Moderate calorie content for a fast food item
- Contains some protein (6g)
- Has some dietary fiber (2g)
- Lower in calories than many other menu options
Cons:
- High in sodium (340mg, or 15% of your daily value)
- 46% of calories come from fat
- Deep-fried, which adds unhealthy oils
- Not particularly filling on their own
Tips for Making Chicken Egg Rolls Part of a Balanced Meal
If you love these egg rolls but are trying to eat healthier, I’ve got some tips:
-
Make it part of a balanced meal – Pair your egg roll with steamed rice and veggies like Super Greens to add fiber and nutrients.
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Share with a friend – Split an order to cut your calorie intake in half.
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Choose wisely – If you’re having an egg roll as an appetizer, opt for lighter main dishes.
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Watch your portions – One egg roll might be fine, but multiple rolls can quickly add up in calories and sodium.
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Hydrate well – The sodium content is fairly high, so drink plenty of water with your meal.
Price Point
For those wondering about cost as well as calories, a single Chicken Egg Roll at Panda Express typically costs around $2.50. Prices may vary by location, though, so check your local restaurant for the most accurate pricing.
My Personal Experience
I’ve always been a big fan of Panda Express, and their Chicken Egg Rolls are one of my guilty pleasures. When I’m watching my calories, I’ll usually order just one egg roll and pair it with a vegetable-heavy main dish. This way, I get to enjoy the crispy, savory goodness without completely blowing my diet.
Last week, I ordered a Chicken Egg Roll with their Super Greens and a small portion of steamed rice. It satisfied my craving while keeping my meal relatively balanced. The whole meal came in under 500 calories, which I thought was pretty reasonable for a fast food lunch!
Common Questions About Panda Express Chicken Egg Rolls
Are Panda Express egg rolls fully cooked?
Yes! They come fully cooked and ready to eat.
How many egg rolls come in an order?
Typically, you can order them individually, so you can get just one if you’re watching calories.
Can I reheat leftover egg rolls?
Absolutely! They’re best reheated in an oven or air fryer to maintain crispiness. Microwaving tends to make them soggy.
Are there any lower-calorie alternatives at Panda Express?
Yes! Their Super Greens or steamed rice are much lower in calories. If you want something similar but lighter, the Veggie Spring Roll is a good alternative.
Making Healthier Choices at Panda Express
If you’re trying to eat healthier at Panda Express but still want to enjoy their food, here are some tips:
- Choose steamed rice over fried rice to save calories
- Load up on veggies like Super Greens
- Select grilled options over fried when available
- Ask for sauce on the side so you can control how much you use
- Consider a bowl instead of a plate to control portions
The Bottom Line
At 200 calories per roll, Panda Express Chicken Egg Rolls can absolutely be part of a balanced diet – as long as you’re mindful of your overall intake. They’re a tasty treat that won’t completely derail your nutrition goals if enjoyed occasionally and in moderation.
As with most fast food items, the key is balance. Enjoy your egg roll, but maybe pair it with some healthier sides, and you’ll be golden!
So next time you’re standing at the Panda Express counter, craving that crispy, flavorful egg roll, you can make an informed decision about how it fits into your daily calorie goals. And remember, occasional treats are part of a sustainable approach to healthy eating!
What’s your favorite Panda Express menu item? Do you pair your egg rolls with anything specific? I’d love to hear about your own Panda Express experiences in the comments below!
Note: Nutritional information is based on data available as of September 2025 and may vary slightly by location. Always check with the restaurant for the most up-to-date information, especially if you have specific dietary concerns or allergies.
