Can I eat Panda Express While Pregnant

Pregnancy is a time of excitement and joy, but it also comes with a myriad of questions and concerns, particularly when it comes to maintaining a healthy diet.

As an expectant mother, you want to ensure that everything you consume promotes the well-being of your growing baby. With popular fast-food restaurants like Panda Express, that offer Chinese American cuisine, tempting you, it’s important to know whether it is safe to indulge in their flavorsome offerings during pregnancy.

In this comprehensive guide, we will delve into the topic of whether you can eat Panda Express while pregnant, exploring the nutritional considerations, and potential risks, and offering guidance to help you make informed decisions for your and your baby’s health.

So read on if you are craving crab Rangoons or honey walnut shrimp or orange chicken from Panda Express!

Understanding the Importance of a Healthy Diet During Pregnancy

Maintaining a healthy diet during pregnancy is crucial for the well-being of both the mother and the developing baby. Your body requires additional nutrients to support the growth and development of the fetus, as well as to sustain your own health throughout this transformative period.

Consuming a balanced and nutritious diet is essential to ensure that you and your baby receive the necessary vitamins, minerals, proteins, carbohydrates, and healthy fats.

During pregnancy, you should focus on consuming a variety of foods from different food groups. Fresh fruits and vegetables provide essential vitamins and minerals, while whole grains offer fiber and energy.

Lean proteins, such as poultry, fish, legumes, and tofu, contribute to the development of your baby’s tissues. It’s also important to include healthy fats from sources like avocados, nuts, and seeds, which aid in fetal brain development.

Nutritional Considerations in Chinese Food

Chinese cuisine is renowned for its rich flavors, vibrant colors, and unique blend of ingredients. When it comes to Chinese food during pregnancy, it’s crucial to consider certain nutritional aspects.

Many Chinese dishes incorporate a variety of vegetables like green beans, lean protein, grains, and steamed rice making them a potentially healthy choice. However, it’s essential to be aware that some dishes may be high in sodium, unhealthy fats like fried chicken, or added sugars or spicy foods

In Chinese cuisine, flavors are often enhanced through the use of sauces like soy sauce or sweet and sour sauce and seasonings, which can contribute to higher sodium content. Excessive sodium intake during pregnancy can lead to fluid retention and increased blood pressure.

It is advisable to consume Chinese dishes in moderation and choose options with less added salt or sauces. Additionally, be cautious with fried dishes like fried chicken as they may contain higher amounts of unhealthy fats when eating Panda Express

Here is a list of ingredients used in Panda Express meals and their potential impact :

When it comes to Panda Express meals and their implications on the baby if consumed by a pregnant mother, it’s important to consider other ingredients used in their dishes.

While Panda Express offers a range of flavorful options, certain ingredients may have specific implications during pregnancy. Let’s explore some common ingredients found in Panda Express meals and their potential effects:

  1. Soy Sauce: Soy sauce is a staple ingredient in many Chinese dishes like fried rice or chow mein, including those served at Panda Express. It contains a high amount of sodium, which can contribute to fluid retention and increased blood pressure. Pregnant women should monitor their sodium intake and opt for low-sodium or reduced-sodium soy sauce when available.
  2. Monosodium Glutamate (MSG): MSG is a flavor enhancer commonly used in Chinese cuisine, including some dishes at Panda Express like Moo Gao Gai Pan. While the FDA considers MSG safe for consumption, some individuals may experience adverse reactions like headaches or flushing.If you’re sensitive to eating MSG or concerned about its effects, consider choosing dishes without added MSG or opting for other flavorings.
  3. High-Fat Ingredients: Some Panda Express dishes may contain high-fat ingredients, such as deep-fried proteins or dishes prepared with excessive oil. While healthy fats are important during pregnancy, excessive intake of unhealthy fats may contribute to weight gain and increase the risk of certain health issues. Choose dishes that incorporate lean proteins and cooking methods like steaming or stir-frying instead.
  4. Sugar and Sweet Sauces: Panda Express offers dishes with sweet sauces, such as orange chicken or sweet and sour sauce. These sauces often contain added sugars. While indulging in sweet flavors can be enjoyable, it’s important to consume added sugars in moderation. High sugar intake can lead to excessive weight gain and increase the risk of gestational diabetes.
  5. Vegetables and Nutritional Benefits: Panda Express also includes various vegetables in their dishes, such as broccoli, carrots, baby corn, and green beans. These vegetables provide essential vitamins, minerals, and fiber, which are beneficial for both the mother and the baby. Including vegetables in your meal can enhance their nutritional value and contribute to a well-balanced diet and a healthy pregnancy.

Exploring Panda Express Menu Options

Panda Express, a popular fast-food chain specializing in American Chinese cuisine, offers a diverse menu with a range of flavorsome dishes. As a pregnant woman, it’s important to explore their menu options and make informed choices based on nutritional considerations to eat healthy. Let’s take a closer look at some of the Panda Express menu items.

Specific Dishes to Avoid During Pregnancy

While Panda Express offers a variety of dishes, there are certain items that should be avoided or consumed with caution during pregnancy due to their ingredients or preparation methods. These dishes include:

  1. Orange Chicken: While orange chicken is a popular menu item at Panda Express, it’s best to consume it in moderation during pregnancy due to its potential high sodium and fat content. The orange sauce used in this dish may contain added sugars and sodium, which should be limited during pregnancy.
  2. SweetFire Chicken Breast: This dish features crispy chicken breast pieces tossed in a sweet and spicy sauce. Similar to orange chicken, it may contain high sodium and sugar levels, so it’s advisable to consume it in moderation.
  3. General Tso’s Chicken: General Tso’s chicken is a deep-fried chicken dish coated in a sweet and tangy sauce. It tends to be higher in calories, unhealthy fats, and sodium. It’s best to opt for healthier alternatives that are lower in fat and sodium.
  4. Beijing Beef: Beijing beef is a crispy beef dish coated in a sweet and savory sauce. Similar to other dishes mentioned, it may contain high levels of sodium, added sugars, and unhealthy fats. Consider choosing leaner protein options instead.
  5. Kung Pao Chicken: Kung Pao chicken is a stir-fried dish with chicken, peanuts, vegetables, and a spicy sauce. The high spice levels may cause discomfort or heartburn for some pregnant women. If you have sensitivities to spicy foods, it’s best to avoid or moderate your intake of this dish.
  6. Fried Rice: Fried rice is a popular Chinese dish made with cooked rice, vegetables, and sometimes meat or seafood. While it can be a flavorful choice, it’s important to exercise caution when consuming fried rice during pregnancy. The frying process can increase the fat content, and the sodium levels may vary depending on the seasonings and sauces used.
  7. Crab Rangoon: Crab Rangoon is a deep-fried dumpling filled with cream cheese and imitation crab meat. Due to the deep-frying method and potential use of unpasteurized dairy, it’s advisable to avoid this dish during pregnancy to minimize the risk of foodborne illnesses.
  8. Eggplant Tofu: Eggplant tofu is a vegetarian dish that combines eggplant and tofu in a flavorful sauce. While tofu can be a healthy protein source during pregnancy, it’s important to ensure that it is properly cooked to minimize the risk of bacterial contamination. If you’re unsure about the preparation or handling of the tofu, it may be best to avoid this dish.

In general, avoid anything that is :

Raw Fish and Sushi

Raw fish and sushi should be avoided during pregnancy due to the potential risk of foodborne illnesses, such as listeria or salmonella. Uncooked fish can harbor harmful bacteria or parasites that may pose risks to the developing baby. It is recommended to choose cooked seafood options instead.

Undercooked Meat

Undercooked meat, including poultry, beef, or pork, should be avoided during pregnancy. Proper cooking ensures that any harmful bacteria, such as salmonella or E. coli, are destroyed. It is important to cook meat thoroughly to minimize the risk of foodborne illnesses.

Unpasteurized Dairy Products

Unpasteurized dairy products, such as certain types of cheese or milk, should be avoided during pregnancy. Unpasteurized dairy can harbor listeria, a bacterium that can cause infections and harm the developing fetus. Choose pasteurized dairy products to ensure their safety.

High Mercury Fish

Certain fish species contain high levels of mercury, which can be harmful to the developing nervous system of the baby. It is recommended to avoid fish such as swordfish, king mackerel, and tilefish. Instead, choose low-mercury options like salmon, shrimp, and catfish.

Excessive Sodium and Added Sugars

Pregnant women should be mindful of excessive sodium intake, as it can contribute to fluid retention and increased blood pressure. High levels of added sugars should also be avoided, as they provide empty calories without significant nutritional value. Read food labels and opt for low-sodium and reduced-sugar options whenever possible.

Healthy Meal Alternatives and Smart Choices

While there are specific dishes to avoid or consume with caution during pregnancy, Panda Express also offers healthier choices that can be enjoyed safely. Consider the following options:

  1. Mixed Veggies: This side dish consists of a colorful medley of steamed vegetables, including broccoli, carrots, snow peas, Bok choy, and water chestnuts. It’s a great choice for adding fiber, vitamins, and minerals to your meal.
  2. String Bean Chicken Breast: This dish combines tender chicken breast, crisp string beans, and a savory sauce. It offers a good balance of protein and vegetables, making it a healthier option.
  3. Grilled Teriyaki Chicken: Grilled chicken is a lean protein source, and this dish is marinated in a flavorful teriyaki sauce. It can be paired with steamed brown rice and vegetables for a well-rounded meal.
  4. Mushroom Chicken: This dish features tender chicken, mushrooms, and zucchini stir-fried in a light sauce. It offers a good balance of protein and vegetables, and you can choose to have it with steamed brown rice for added fiber.
  5. Broccoli Beef: Broccoli beef combines lean beef, crisp broccoli, and a savory sauce. Broccoli is packed with nutrients, and when paired with lean protein, it can make for a satisfying and nutritious choice.
  6. Honey Walnut Shrimp: While this dish may be higher in calories and fat, it can still be enjoyed in moderation. The shrimp provides protein, and the walnuts offer healthy fats. Consider sharing this dish or having a smaller portion alongside other healthier options.
  7. Steamed Brown Rice: Opting for steamed brown rice instead of fried rice can provide more fiber, vitamins, and minerals. It’s a healthier carbohydrate choice that can be paired with protein and vegetables.
  8. Steamed White Meat Chicken: This simple dish features steamed white meat chicken, allowing you to enjoy the natural flavors of the chicken without added sauces or seasonings. It’s a good option for those looking for a lighter, lower-sodium meal.

Addressing Concerns about Food Safety

During pregnancy, it’s crucial to prioritize food safety to minimize the risk of foodborne illnesses. To ensure the safety of the food you consume at Panda Express or any other restaurant, consider the following tips:

Choose Reliable Establishments

Select reputable and well-established restaurants, such as Panda Express, that prioritize food safety and follow proper hygiene practices. Such establishments are more likely to maintain high standards of cleanliness and food handling.

Check Food Handling Practices

Observe the food handling practices at Panda Express. Make sure the staff follows proper hand hygiene, wears gloves when necessary, and maintains clean and organized food preparation areas. These practices reduce the risk of contamination and ensure the safety of the food you consume.

Cooked Food Temperature

When ordering dishes that include cooked proteins, ensure that the food is cooked thoroughly and reaches the appropriate internal temperature. This helps eliminate harmful bacteria that may be present in the food.

Fresh Ingredients

Freshness is crucial when it comes to food safety. Choose dishes that incorporate fresh ingredients and avoid dishes with those that appear to be old or spoiled. Fresh ingredients are less likely to harbor harmful bacteria.

Avoid Cross-Contamination

Cross-contamination occurs when raw and cooked foods come into contact with each other, potentially transferring harmful bacteria. Ensure that Panda Express follows proper procedures to prevent cross-contamination, such as using separate utensils and cutting boards for raw and cooked foods.

Managing Pregnancy Cravings

Pregnancy often comes with cravings, and it’s natural to desire specific flavors or dishes, even from fast-food establishments like Panda Express. While it’s okay to indulge in your cravings occasionally, it’s important to practice moderation and make healthy choices. Consider the following tips:

Portion Control

Manage your portions to ensure that you’re not consuming excessive calories, sodium, or unhealthy fats. Opt for smaller portions or share a meal with a friend or family member.

Balance and Variety

Maintain a balanced and varied diet throughout your pregnancy. If you decide to have Panda Express, balance your meal with a variety of nutrient-rich foods like fruits, vegetables, and whole grains. This ensures that you’re meeting your nutritional needs while enjoying your favorite dishes.

Mindful Eating

Practice mindful eating by paying attention to your hunger and fullness cues. Eat slowly, savor each bite, and listen to your body. This allows you to enjoy your meal while preventing overeating.


Drink plenty of water throughout the day and stay hydrated. Sometimes, cravings can be a sign of thirst rather than hunger. Keep a water bottle with you and sip on water regularly.

Expert Opinions and Recommendations

While this guide provides valuable information, it’s essential to consult with your healthcare provider regarding your specific dietary concerns during pregnancy. Your doctor or a registered dietitian can offer personalized advice based on your health needs, including whether it is safe to eat at Panda Express or any other specific food during pregnancy. They can help you create a tailored meal plan that ensures you and your baby receive the necessary nutrients.

Tips for Dining Out Safely During Pregnancy

Dining out during pregnancy can be an enjoyable experience, including visits to fast-food or Chinese food restaurants like Panda Express. Follow these tips to ensure a safe and pleasant dining experience:

Check Nutritional Information

Before you eat Panda Express, check the nutritional information provided either on their website or through other resources. This allows you to make informed choices and select options that align with your dietary needs. Choose steamed food options. these are the healthiest choices

Avoid Buffet-Style Dining

Avoid buffet-style dining during pregnancy. Buffets can pose a higher risk of foodborne illnesses due to the potential for cross-contamination and improper food handling. Opt for freshly prepared dishes instead.

Food Preparation Methods

Inquire about the food preparation methods used at Panda Express. Ask if they follow proper cooking temperatures and guidelines to ensure the safety of the food they serve. If you have any concerns, don’t hesitate to communicate them with the staff.

Listen to Your Body

Pay attention to how your body responds to the food you eat. If something doesn’t feel right or causes discomfort, trust your instincts. Every pregnancy is unique, and what works for others may not work for you. Adjust your choices accordingly.

Be Mindful of Portion Sizes

Fast-food portions can often be larger than necessary. Be mindful of portion sizes and consider sharing a meal or taking leftovers home to enjoy later. This helps prevent overeating and promotes a balanced diet.

Conclusion: Can I eat panda express while pregnant?

In conclusion, consuming Panda Express while pregnant can be done safely and enjoyably with the right considerations. Understanding the importance of a healthy diet during pregnancy is key, and it’s essential to be mindful of the nutritional aspects of Chinese food and Panda Express menu options.

By making informed choices, avoiding specific dishes like Spicy Chicken Breast, Orange Chicken, Kung Pao Chicken, and Beijing Beef. These dishes contain ingredients that may not be safe for pregnant women to consume.

If you’re unsure about a particular dish, ask your server or the restaurant’s manager for more information. Opting for healthier alternatives, and prioritizing food safety, you can indulge in your cravings while maintaining a well-rounded diet.

Remember to consult with your healthcare provider for personalized advice and enjoy this special time while nourishing yourself and your growing baby.

FAQs (Frequently Asked Questions)


Q1. Can I eat orange chicken from Panda Express while pregnant?

A1. Orange chicken from Panda Express should be consumed in moderation due to its potential high sodium and fat content. It’s advisable to opt for healthier alternatives within the menu.

Q2. Is it safe to eat brown rice at Panda Express during pregnancy?

A2. Yes, consuming brown rice at Panda Express is a healthier option during pregnancy as it provides more fiber and nutrients compared to white rice.

Q3. Are there any risks of food poisoning from eating at Panda Express while pregnant?

A3. There is a risk of foodborne illnesses if foods are not handled or not fully cooked. It is important to ensure that all food from Panda Express is prepared and served safely.

Q4. Can pregnant women eat Chinese food in general?

A4. Yes, pregnant women can enjoy Chinese food, but they should make smart choices, prioritize food safety, and opt for healthier options within the menu.

Q5. What are some healthier alternatives to fried dishes at Panda Express?

A5. Steamed dishes, lean proteins, and meals with plenty of vegetables are healthier alternatives to fried dishes at Panda Express.


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This post is written and edited by Sandy who is a clinical pharmacist with over 20 years of experience specializing in pre-natal and post-natal care.