Which has more calories: Chow Mein or Fried Rice?

Fried Rice has slightly more calories with 520 kcal per serving, while Chow Mein Noodles contains 510 kcal. Since the difference is only 10 calories, they are practically identical calorically.

Which side is healthier: Chow Mein or Fried Rice?

Fried Rice has less total fat (16g vs 20g) and less sodium (850mg vs 860mg) compared to Chow Mein. However, Chow Mein has slightly more protein (13g vs 11g). If you are restricting fat, Fried Rice is slightly healthier, but both represent carb-dense dishes.

Panda NutritionIndependent Guide

Side Dish Duel

Panda Express Chow Mein vs Fried Rice Calories & Nutrition

The ultimate side-dish battle. We compare macros, sodium, fat, and protein parameters to see which is healthier for your nutrition goals.

Side-by-Side Comparison Chart

Comprehensive macro and nutritional comparison between Panda Express Chow Mein and Fried Rice.

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Metric fact	Chow Mein Noodles	Fried Rice
Calories	510 kcal	520 kcal
Protein	13g	11g
Carbohydrates	80g	85g
Total Fat	20g	16g
Saturated Fat	3.5g	3g
Sodium	860mg	850mg
Dietary Fiber	6g	4g
Sugar	9g	3g

Healthier Choice Verdict: Which wins?

While both represent high-sodium and carb-heavy carbs, they differ slightly in fat density:

Choose Chow Mein for Fiber: Chow Mein delivers 6g of fibers (vs 4g in rice), which can help slow glucose absorption rates. However, with 20g of total fat, it is slightly oilier.
Choose Fried Rice for Low-Fat diets: Fried Rice contains 4g less total fat than Chow Mein and significantly less sugar (3g vs 9g).
Optimal Hack: If health is your target, bypass both and request a portion-scoop of Super Greens which contains only 90 calories and nearly zero fats.

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