How Many Calories in Panda Express Black Pepper Chicken? Full Nutrition Breakdown

Ever found yourself standing in line at Panda Express, stomach growling, wondering if that delicious-looking Black Pepper Chicken is gonna wreck your diet? I’ve been there too! As someone who tries to watch what I eat (at least most days ), I know how important it is to have the facts before filling up that orange plate.

Today, I’m breaking down everything you need to know about the calories and nutrition in Panda Express Black Pepper Chicken – one of their most popular chicken entrees that combines marinated chicken, onions, and bell peppers in a savory black pepper sauce.

Black Pepper Chicken Calories: The Quick Facts

Let’s get straight to the point – a standard serving of Black Pepper Chicken from Panda Express contains 280 calories

Here’s the basic nutritional breakdown per serving (63 oz)

*Based on a 2,000 calorie daily diet

Where Do Those Calories Come From?

One thing that surprised me when researching this dish is that most of the calories (about 59%) come from fat. The dish contains 19 grams of total fat, which contributes about 170-160 calories to the total.

The remaining calories come from:

• Carbohydrates: 15g (about 60 calories)
• Protein: 13g (about 52 calories)

Is Black Pepper Chicken Healthy?

So is this dish a good choice if you’re trying to eat healthy? Well, according to customer ratings on one site, about 74% of voters consider Black Pepper Chicken to be a healthy option from Panda Express.

Here’s my take on the pros and cons:

The Good Stuff

• Moderate calorie count (280 calories)
• Decent protein content (13g)
• No trans fat
• Lower in carbs than many other Panda Express options

The Not-So-Good Stuff

• High sodium content (1130mg – nearly half your daily recommended intake!)
• Relatively high in fat (19g)
• Contains 7g of sugar

Allergen Information

If you have food allergies, here’s what you need to know about Black Pepper Chicken:

Contains:

• Gluten
• Soy
• Wheat
• Sesame

Does Not Contain:

• Egg
• Fish
• Milk
• Peanuts
• Shellfish
• Tree nuts

Remember that fast food restaurants typically use shared equipment, so cross-contamination is always possible even if an ingredient isn’t directly in the dish.

Weight Watchers Points

For those of you following Weight Watchers, here’s the points breakdown:

• WW Freestyle Points: 7
• WW SmartPoints: 9
• WW PointsPlus: 8

How Much Exercise to Burn It Off?

Wondering how much exercise you’d need to do to burn off those 280 calories? Here are some estimates:

• Running (10 min/mile pace): 23-25 minutes
• Walking (17 min/mile pace): 40-51 minutes
• Cycling (18 mph): 19 minutes
• Weight training (moderate effort): 42 minutes
• Running stairs: 15 minutes

How Black Pepper Chicken Compares to Other Panda Express Options

If you’re trying to decide between different Panda Express entrees, it might help to see how Black Pepper Chicken stacks up against some of their other popular options:

• Orange Chicken: Much higher in calories (490 calories) and carbs
• Grilled Teriyaki Chicken: Lower in fat, similar calorie count
• Broccoli Beef: Similar calorie range
• Kung Pao Chicken: Similar nutrition profile but with added peanuts

Making It a Meal: Total Calorie Count

Remember that Black Pepper Chicken is just an entree. When you add sides like chow mein or fried rice, your calorie count goes up significantly.

A typical Panda Express meal might include:

• Black Pepper Chicken (280 calories)
• Fried Rice (520 calories)
• Vegetable Spring Roll (190 calories)

That brings your total to around 990 calories – nearly half of an average daily calorie recommendation!

For a lower-calorie meal, consider pairing your Black Pepper Chicken with:

• Super Greens or mixed veggies (90 calories)
• Steamed rice instead of fried (380 calories)

My Personal Experience with Black Pepper Chicken

I’ve ordered the Black Pepper Chicken numerous times, and it’s one of my go-to options when I’m trying to eat somewhat healthy at Panda Express. The black pepper sauce gives it a nice kick without being too spicy, and I like that it has vegetables mixed in (bell peppers and onions).

What I appreciate most is that it satisfies my craving for Chinese food without leaving me feeling sluggish afterward like some of the heavier, deep-fried options might.

Tips for Making Black Pepper Chicken Healthier

If you love this dish but want to make your meal healthier, here are some tips:

1. Skip the noodles – Get steamed rice or super greens instead of chow mein
2. Ask for less sauce – This can reduce sodium and calories
3. Share your entree – Split it with a friend and get an extra side of veggies
4. Drink water – Skip the sugary drinks to save hundreds of calories

What People Are Saying About Black Pepper Chicken

According to voting on one nutrition website, a whopping 94% of voters think Black Pepper Chicken tastes good. It seems to hit that sweet spot of being both relatively healthy AND delicious – which isn’t always easy to find in fast food!

Frequently Asked Questions

Is Black Pepper Chicken keto-friendly?

With 15g of carbs (14g net carbs) per serving, it’s not ideal for strict keto diets but could potentially fit into a more flexible low-carb eating plan.

Is Black Pepper Chicken gluten-free?

No, it contains gluten, wheat, and soy.

How much sodium is in Black Pepper Chicken?

It contains 1130mg of sodium, which is about 47-49% of the recommended daily value.

Is Black Pepper Chicken spicy?

It has a mild-to-medium black pepper flavor but isn’t considered particularly spicy compared to dishes like Kung Pao Chicken.

Can I order Black Pepper Chicken as part of a Panda Express family meal?

Yes, it’s available as an entree option in family meals.

The Bottom Line

At 280 calories per serving, Panda Express Black Pepper Chicken is one of the more moderate calorie options on their menu. While it does contain a fair amount of fat and sodium, it provides a decent amount of protein and fewer carbs than many other entrees.

If you’re watching your calorie intake but still want to enjoy Chinese fast food, Black Pepper Chicken can be a reasonable choice – especially when paired with lighter sides like steamed rice or vegetables.

Just remember that the nutrition info is for the entree only – your full meal calories will depend on what sides and drinks you choose to go with it.

Next time you’re at Panda Express, you can order with confidence knowing exactly what you’re getting!

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Disclaimer: Nutrition information is based on data from the restaurant as of September 2025. Menu items and nutrition facts may change over time, so it’s always a good idea to check the most current information from Panda Express directly.