Panda Express Honey Sesame Chicken Breast: The Surprising Calorie Truth Revealed!

Ever found yourself standing in line at Panda Express stomach growling and wondering if that delicious-looking Honey Sesame Chicken Breast is gonna wreck your diet? I’ve been there too! As someone who loves Chinese food but also tries to watch what I eat (at least sometimes!), I decided to dive deep into the nutrition facts of this popular Panda Express dish.

The Quick Calorie Breakdown

Let’s cut to the chase – there seems to be some conflicting information about the exact calorie count in Panda Express Honey Sesame Chicken Breast

• According to Panda Express’s official nutrition information: 340 calories per 5.3 oz serving
• According to FastFoodNutrition.org: 490 calories per 5.3 oz serving

This discrepancy is pretty significant! After researching multiple sources the most current and official information points to 340 calories per serving as the accurate count. The higher number might be outdated information as nutrition facts get updated when recipes change.

Complete Nutrition Breakdown

Here’s what you’re getting in a 5.3 oz serving of Honey Sesame Chicken Breast:

*Based on a 2,000 calorie daily diet

What’s Actually In This Dish?

Honey Sesame Chicken Breast contains:

• White meat chicken
• String beans
• Yellow bell pepper
• Honey sauce
• Sesame seeds

This explains why it contains allergens like sesame and tree nuts, but is free from wheat, soy, fish, peanuts, shellfish, eggs, and milk.

How Does It Compare To Other Panda Express Options?

When I’m at Panda Express, I’m always tempted by multiple options. So how does the Honey Sesame Chicken Breast stack up against other popular dishes?

• Orange Chicken: Much higher in calories (around 490-570 calories per serving)
• String Bean Chicken Breast: Lower in calories (about 190 calories)
• SweetFire Chicken Breast: Similar calorie range (around 380 calories)
• Broccoli Beef: Lower in calories (about 150 calories)

Among the chicken entrees, Honey Sesame Chicken Breast falls somewhere in the middle calorie-wise.

Is Honey Sesame Chicken Breast Healthy?

According to a poll on FastFoodNutrition.org, only 34% of voters consider this dish healthy. But what does “healthy” really mean? Let’s break it down:

The Good

• Contains white meat chicken (lean protein)
• Includes vegetables (string beans, yellow bell peppers)
• 16g of protein per serving
• No trans fats

The Not-So-Good

• 16g of sugars (likely from the honey sauce)
• 540mg sodium (23% of daily value)
• 15g of fat

How Long Would It Take To Burn Off?

If you’re wondering how much exercise you’d need to do to burn off this dish:

• Walking (17 min/mile pace): About 62 minutes
• Weight training: About 51 minutes
• Cycling (18 mph): About 23 minutes
• Running stairs: About 18 minutes
• Running (10 min/mile): About 28 minutes
• According to FastFoodNutrition.org: 43 minutes of running or 70 minutes of walking

Weight Watchers Points

For those following Weight Watchers:

• Freestyle Points: 15
• SmartPoints: 17
• PointsPlus: 11

Making It Part of a Balanced Meal

We all know that when we go to Panda Express, we rarely just get one item. Most of us get an entree with a side, which can significantly increase the calorie count. Here’s how to keep your meal more balanced:

• Skip the fried rice (around 520 calories) and opt for steamed rice (380 calories) or super greens (90 calories)
• Watch your portion size – maybe share with a friend or save half for later
• Balance with veggies – add extra vegetables when possible
• Be careful with sauces – much of the sugar and sodium comes from the sauce

What People Are Saying

Despite the mixed opinions on healthiness, people LOVE the taste! According to the FastFoodNutrition.org poll, a whopping 98% of voters think Honey Sesame Chicken Breast tastes good. I gotta agree – it’s pretty darn delicious!

When Might This Be a Good Choice?

I think the Honey Sesame Chicken Breast can actually be a decent option when:

1. You’re craving Chinese food but want something less calorie-dense than options like Orange Chicken
2. You’re looking for a protein source with some vegetables included
3. You pair it with a veggie-heavy side like Super Greens
4. You’re aware of the sugar content and adjust the rest of your day accordingly

My Personal Experience

Last time I was at Panda Express, I was super hungry after a workout and debating between the Orange Chicken (my guilty pleasure) and the Honey Sesame Chicken Breast. I went with the Honey Sesame option and paired it with their Super Greens instead of chow mein.

Was it as indulgent as the Orange Chicken? No. But it still satisfied my craving for something sweet and protein-packed, and I didn’t feel like I needed a nap afterward! The sweet honey sauce with the little crunch from the sesame seeds made it feel like a treat, even though it wasn’t the highest-calorie option on the menu.

How To Make a Lighter Version at Home

If you’re trying to cut calories but still want that Honey Sesame Chicken flavor, here’s my quick recipe for making a lighter version at home:

1. Use boneless, skinless chicken breast cut into pieces
2. Lightly coat with cornstarch instead of heavy breading
3. Air-fry or bake instead of deep-frying
4. Make a lighter sauce using less honey and adding some low-sodium soy sauce, garlic, and a tiny bit of sesame oil
5. Load up on the veggies – string beans, bell peppers, broccoli, whatever you like!
6. Sprinkle with sesame seeds

The Bottom Line

At 340 calories per serving, Panda Express Honey Sesame Chicken Breast isn’t the lightest fast food option out there, but it’s also far from the worst. The sugar content (16g) is probably the biggest nutritional concern, followed by the sodium (540mg).

If you’re counting calories or watching your diet, you can absolutely enjoy this dish occasionally as part of a balanced eating plan. Just be mindful of what sides you pair it with and maybe don’t make it an everyday thing.

Remember, enjoying the foods you love in moderation is usually more sustainable than strict restriction. So next time you’re at Panda Express and craving something sweet but don’t wanna completely blow your calorie budget, the Honey Sesame Chicken Breast might be a good middle-ground option!

Frequently Asked Questions

How many calories are in a serving of Panda Express Honey Sesame Chicken Breast?

A 5.3 oz serving contains 340 calories according to the most current information.

Is Panda Express Honey Sesame Chicken Breast gluten-free?

According to the allergen information, it does not contain wheat, but always check with the restaurant for the most up-to-date information if you have allergies.

How much sugar is in Panda Express Honey Sesame Chicken Breast?

It contains 16g of sugar per serving, primarily from the honey sauce.

Is Honey Sesame Chicken Breast one of the healthier options at Panda Express?

It falls somewhere in the middle – not the healthiest option (like Broccoli Beef or String Bean Chicken), but better than fried options like Orange Chicken.

What’s the best side to pair with Honey Sesame Chicken Breast if I’m watching calories?

The Super Greens side is your best bet at only 90 calories, compared to Fried Rice at 520 calories or Chow Mein at 510 calories.

So there you have it – everything you ever wanted to know (and probably more!) about calories in Panda Express Honey Sesame Chicken Breast. Next time you’re facing that menu board, you can order with confidence knowing exactly what you’re getting!