Panda Express Fried Rice: Calories & Nutrition
Per serving (312g (11.0 oz)). Source: Panda Express USA Nutrition Facts, March 2026.
Panda Express Fried Rice is a classic Chinese-American side dish made with white rice stir-fried with scrambled egg, peas, carrots, and green onions. A standard side serving contains 620 calories, making it one of the higher-calorie sides on the menu. The 101g of carbohydrates come primarily from the white rice base, while the 19g of fat comes from the oil used in stir-frying and the egg. With only 1g of fiber and 4g of sugar, the nutritional profile is dominated by starchy carbs. Choosing Steamed White Rice (380 cal) instead of Fried Rice saves 240 calories per meal.
Full Nutrition Breakdown
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 620 | 31% |
| Protein | 13g | 26% |
| Carbohydrates | 101g | 37% |
| Fat | 19g | 24% |
| Fiber | 1g | 4% |
| Sugar | 4g | 8% |
| Sodium | 1000mg | 43% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
What's in a Panda Express Fried Rice?
Calorie and macro contribution of each ingredient.
| Ingredient | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cooked White Rice | 400 | 8g | 88g | 1g |
| Stir-Fry Oil (soybean oil) | 120 | 0g | 0g | 14g |
| Scrambled Egg | 55 | 4g | 1g | 4g |
| Peas | 15 | 1g | 3g | 0g |
| Diced Carrots | 10 | 0g | 2g | 0g |
| Green Onions | 5 | 0g | 1g | 0g |
| Soy Sauce and Seasoning | 15 | 0g | 6g | 0g |
Daily Intake
31% of a 2,000-calorie diet. 1380 calories remaining.
Burn Off 620 Cal
Estimates for a 70 kg (154 lb) person. See all activities
Make It at Home: Fried Rice Recipe
A homemade version of the Panda Express Fried Rice with similar nutrition and flavor.
Ingredients
- •3 cups cooked white rice (preferably day-old and chilled)
- •2 large eggs, lightly beaten
- •1/2 cup frozen peas and diced carrots, thawed
- •3 green onions, sliced (white and green parts separated)
- •2 tablespoons soy sauce
- •1 tablespoon oyster sauce
- •1/2 teaspoon sesame oil
- •3 tablespoons vegetable oil, divided
- •1/4 teaspoon white pepper
- •Pinch of salt
Instructions
- 1
If using freshly cooked rice, spread it on a sheet pan and refrigerate uncovered for at least 1 hour, or use day-old rice. Cold rice stir-fries better and does not clump together.
- 2
Heat 1 tablespoon of vegetable oil in a large wok or skillet over high heat. Pour in the beaten eggs and scramble them quickly, breaking them into small pieces. Remove the scrambled egg from the wok and set aside.
- 3
Add the remaining 2 tablespoons of vegetable oil to the wok over high heat. Add the white parts of the green onions and stir-fry for 30 seconds.
- 4
Add the peas and carrots and stir-fry for 1 minute until heated through.
- 5
Add the cold rice to the wok, breaking up any clumps with a spatula. Spread the rice in an even layer and let it sit without stirring for 30 seconds to develop some crispiness on the bottom. Then toss and repeat.
- 6
Drizzle the soy sauce, oyster sauce, sesame oil, and white pepper over the rice. Toss everything together for 1 to 2 minutes until the sauce is evenly distributed and the rice is heated through.
- 7
Add the scrambled egg back to the wok along with the green parts of the green onions. Toss to combine and serve immediately.
Similar Dishes
Frequently Asked Questions
How many calories are in Panda Express Fried Rice?
A side serving of Panda Express Fried Rice contains 620 calories, with 13g of protein, 101g of carbohydrates, and 19g of fat. When paired with an entree like Orange Chicken (510 cal), the total meal reaches 1,130 calories. Switching to Steamed White Rice (380 cal) saves 240 calories with the same portion size.
Why is Panda Express Fried Rice so high in calories?
The high calorie count comes from two main factors: the large portion size (312g / 11 oz) and the oil used in stir-frying. The rice itself is calorie-dense at about 130 calories per 100g, and the stir-frying process adds significant fat. With 101g of carbohydrates, the rice makes up the bulk of the calories. By comparison, the same amount of steamed rice would have roughly 240 fewer calories because it is not cooked in oil.
Does Panda Express Fried Rice contain gluten?
Yes, Panda Express Fried Rice contains soy sauce, which typically includes wheat as an ingredient. This means the fried rice is not gluten-free. If you need a gluten-free side, Steamed White Rice or Super Greens are safer options, though Panda Express notes that all items are prepared in shared kitchens and cross-contamination is possible.
What is the lowest calorie side at Panda Express?
The lowest calorie side at Panda Express is the Super Greens mixed vegetables at roughly 90 calories. Steamed White Rice comes in at about 380 calories. Chow Mein (600 cal) and Fried Rice (620 cal) are the two highest-calorie sides. If you want rice but fewer calories, the Steamed White Rice saves over 240 calories compared to Fried Rice while still giving you a satisfying rice base for your entree.
Track Your Own Fried Rice
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