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Panda Express vs Chipotle: which is better for your macros?
The top protein play at Panda Express is the Grilled Teriyaki Chicken & Wok-Fired Shrimp Plate + Diet Pepsi (50g protein, 465 cal); Chipotle answers with the Double High Protein Bowl (81g, 760 cal). Below, all 32 meals we track at both chains go head-to-head on protein, calories, low-carb and vegetarian options — from each brand's official nutrition data, not AI guesses — with a verdict for cutting, bulking and keto.
The tale of the tape
Panda Express vs Chipotle, by the numbers
| Head-to-head | Panda Express | Chipotle |
|---|---|---|
| Highest-protein meal | 50g Grilled Teriyaki Chicken & Wok-Fired Shrimp Plate + Diet Pepsi | 81g Double High Protein Bowl |
| Leanest meal | 150 cal Broccoli Beef & Diet Coke | 385 cal Chicken Salad Bowl & Diet Coke |
| Avg protein per meal | 17g | 44g |
| Avg calories per meal | 305 cal | 540 cal |
| Meals at 425 cal or less | 15 | 2 |
| Low-carb / keto meals | 10 | 3 |
| Vegetarian meals | 3 | 1 |
| Meals tracked | 19 | 13 |
✓ marks the stronger number for that row (more protein, fewer calories, or more options). Computed from the 32 meals we track — not the chains' full menus.
Top 5, ranked by protein
The highest-protein meals, side by side
🥡 Panda Express
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | Grilled Teriyaki Chicken & Wok-Fired Shrimp Plate + Diet Pepsi The surf-and-poultry protein play: full portions of Grilled Teriyaki Chicken AND Wok-Fired Shrimp on one Panda Plate, paired with a Diet Pepsi - 58g protein in one tray. (GTC 340/41/14/13 + WFS 190/17/19/5) | 50g | 465 |
| 2 | Grilled Teriyaki Chicken All-white and dark meat chicken grilled and glazed with sweet teriyaki sauce (6 oz) - 41g protein, Panda's leanest-feeling high-protein entree | 33g | 275 |
| 3 | Wok-Fired Shrimp Bowl & Diet Pepsi A Panda Bowl: Wok-Fired Shrimp over a full side of wok-tossed Super Greens (broccoli, kale, cabbage) with garlic and ginger, paired with a Diet Pepsi - 23g protein, just 8g fat. (WFS 190/17/19/5 + Super Greens side 90/6/10/3) | 23g | 280 |
| 4 | Orange Chicken Crispy battered chicken tossed in a sweet and tangy orange sauce - the Panda signature | 23g | 490 |
| 5 | Black Pepper Angus Steak & Diet Pepsi Wok-seared Angus steak with baby broccoli, mushrooms, red bell peppers, and onions in a savory black pepper sauce, paired with a Diet Pepsi - a real steak dinner for 180 cal, 19g protein | 19g | 180 |
🌯 Chipotle
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | Double High Protein Bowl Double adobo chicken (8 oz), light white rice, black beans, fajita veggies, fresh tomato salsa, Monterey Jack cheese, romaine lettuce | 81g | 760 |
| 2 | Double Chicken Salad Bowl Double chicken (8 oz), supergreens mix, black beans, fajita veggies, fresh tomato salsa | 74g | 550 |
| 3 | High Protein-High Fiber Bowl Adobo chicken, light brown rice, black beans, fajita veggies, roasted chili-corn salsa, fresh tomato salsa, romaine lettuce | 46g | 545 |
| 4 | Chicken Brown Rice Bowl Chicken, brown rice, black beans, fajita veggies, fresh tomato salsa | 45g | 565 |
| 5 | Chicken Salad Bowl & Diet Coke Chicken, supergreens mix, black beans, fajita veggies, fresh tomato salsa, tomatillo-green chili salsa & Diet Coke (0 cal) | 42g | 385 |
MacroBite scores these against your daily protein & calorie targets and logs them in one tap. Get the app →
The verdict
Which is better for your goal?
Cutting
Chipotle takes it. Its leanest high-protein pick, the Double Chicken Salad Bowl, packs 74g of protein into 550 calories — 13.5g per 100 cal, ahead of Panda Express' best (Grilled Teriyaki Chicken, 33g for 275 cal, 12.0g per 100 cal). Chipotle lists 2 meals at 425 calories or less; Panda Express has 15.
Bulking
Chipotle wins on raw protein. The Double High Protein Bowl tops out at 81g (760 cal), beating Panda Express' biggest hitter, the Grilled Teriyaki Chicken & Wok-Fired Shrimp Plate + Diet Pepsi, at 50g. For repeat trips, Chipotle has 12 meals with 30g+ protein vs 2 at Panda Express.
Keto
Panda Express is the keto-friendlier menu with 10 low-carb meals vs 3 at Chipotle. Best keto pick: the Grilled Teriyaki Chicken — 33g protein, 14g carbs, 275 calories. At Chipotle, the Chicken Keto Salad Bowl (41g protein, 16g carbs) is the standout.
How we score it: cutting = most protein per calorie (25g protein floor) · bulking = highest absolute protein · keto = low-carb meals (20g carbs or less, or flagged low-carb in the official data). General nutrition info, not medical advice.
Dig deeper: full Panda Express menu → · full Chipotle menu → · all chains ranked →
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Settle Panda Express vs Chipotle with your own macros.
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