Panda Express vs Popeyes: Which Is Healthier?
Panda Express can be one of the lightest or one of the heaviest fast food meals, depending on two choices. Popeyes is more predictable. Here are the published numbers.
Key takeaways
- Panda Grilled Teriyaki Chicken + Super Greens: 460 calories, 1,270 mg sodium. Broccoli Beef + Super Greens: 370 calories.
- Panda Orange Chicken + White Steamed Rice: 1,130 calories. Orange Chicken + Chow Mein: 1,080 calories, 2,040 mg sodium.
- Popeyes Classic Chicken Sandwich: 700 calories, 1,440 mg sodium. 3 pc Tenders: 390 calories, 1,700 mg sodium.
At a glance
| Order | Calories | Sodium |
|---|---|---|
| Panda: Broccoli Beef + Super Greens | 370 | 1,260 mg |
| Panda: Grilled Teriyaki Chicken + Super Greens | 460 | 1,270 mg |
| Panda: Orange Chicken + Chow Mein | 1,080 | 2,040 mg |
| Panda: Orange Chicken + White Steamed Rice | 1,130 | 1,000 mg |
| Popeyes 3 pc Tenders | 390 | 1,700 mg |
| Popeyes Classic Chicken Sandwich | 700 | 1,440 mg |
| Popeyes Cajun Fries, regular | 270 | 620 mg |
Panda Express from its nutrition information page; Popeyes from its U.S. nutrition guide (September 2026).
Panda: the side decides
Swapping rice or chow mein for Super Greens saves hundreds of calories. Orange Chicken + Chow Mein also reaches 2,040 mg sodium. See Panda vs Chick-fil-A and Panda vs McDonald’s.
Popeyes: tenders over the sandwich
Three tenders are 390 calories against 700 for the sandwich, but carry 1,700 mg sodium. Regular Cajun Fries add 270. More: Popeyes vs Chick-fil-A.
When the bigger goal is eating less fast food
Swapping one chain for the other changes a meal, not the routine that puts you in the line. If you keep comparing chains because the habit keeps pulling you back, the variable that matters is the trigger: the time, the route, the tired end of the day. Pick the lighter order when you go, and work on how often you go.
Frequently asked questions
Is Panda Express healthier than Popeyes?
It can be: a Super Greens plate with Grilled Teriyaki Chicken (460 calories) is lighter than a Popeyes Classic sandwich (700). Orange Chicken with rice (1,130) is heavier.
What is the lightest order at Popeyes?
Among the core items, the 3 pc Tenders at 390 calories, though they carry 1,700 mg sodium.
Sources and method
- Panda Express — nutrition information (checked October 2026)
- Popeyes — U.S. nutrition guide (PDF, current as of September 2026)
Reviewed October 27, 2026. Named U.S. items and published portions; menus and recipes change. This article compares specific orders and does not provide an overall health score for either chain.
Related reading
If the real question is how to eat less of it, start with what to expect when you cut back: fast food withdrawal symptoms, week by week and what happens to your body from day 1 to 90.