What Oil Does Panda Express Use? (And How to Avoid Seed Oils)

Panda Express might serve up quick Chinese-American fare with a smile, but their cooking practices tell a different story when it comes to seed oils. Despite their "Wok Smart" menu positioning certain dishes as healthier options, the reality is that nearly every item on their menu is cooked in inflammatory seed oils.

What Oil Does Panda Express Actually Use?

Panda Express primarily uses soybean oil for all their wok cooking and deep frying. According to their allergen and ingredient information, soybean oil is the standard cooking oil across all locations. This highly processed seed oil is rich in omega-6 fatty acids and has been linked to increased inflammation when consumed in the typical American diet's already skewed omega-6 to omega-3 ratio.

Some locations may occasionally use cottonseed oil blends or canola oil, but soybean oil remains the chain's primary cooking medium. All three are industrial seed oils that undergo extensive processing, including hexane extraction, degumming, neutralization, and deodorization.

How Panda Express Cooks Their Food

The cooking process at Panda Express revolves around their signature wok cooking method. While traditional Chinese cooking often uses lard, tallow, or peanut oil, Panda Express has opted for cheaper seed oils. Here's how they prepare their dishes:

Wok Cooking: Most entrees are stir-fried in large woks using soybean oil at high temperatures. The oil is heated to approximately 350-400°F, which is concerning given that soybean oil has a smoke point around 450°F, leaving little margin for error.

Deep Frying: Items like egg rolls, cream cheese rangoons, and their famous Orange Chicken are deep-fried in the same soybean oil. The oil in their fryers is reused throughout the day, potentially creating harmful compounds as it breaks down.

Pre-cooking: Many proteins arrive at locations already marinated in oil-based marinades containing soybean oil before being cooked again on-site.

Seed Oil Breakdown by Menu Item

Understanding which menu items contain the most seed oils can help you make more informed choices:

Highest Seed Oil Content:

• Orange Chicken (battered, deep-fried, then tossed in sauce)
• Beijing Beef (battered and deep-fried)
• Honey Walnut Shrimp (battered and deep-fried)
• Cream Cheese Rangoons (deep-fried)
• Egg Rolls (deep-fried)

Moderate Seed Oil Content:

• Kung Pao Chicken (wok-fried)
• Black Pepper Angus Steak (wok-fried)
• Mushroom Chicken (wok-fried)
• Broccoli Beef (wok-fried)

Lower (But Still Present) Seed Oil Content:

• String Bean Chicken Breast (wok-fried "Wok Smart" option)
• Grilled Teriyaki Chicken (when available, though still marinated in oil)
• Super Greens (stir-fried vegetables)

Even their white and brown rice contains added soybean oil, making it nearly impossible to avoid seed oils entirely at Panda Express.

What to Order to Avoid Seed Oils at Panda Express

Unfortunately, avoiding seed oils completely at Panda Express is virtually impossible. However, you can minimize your exposure with these strategies:

Best Options (Relatively Speaking):

• Request steamed rice without oil (many locations can accommodate this)
• Choose "Wok Smart" entrees which use less oil overall
• Opt for String Bean Chicken Breast over battered options
• Select Super Greens as your side instead of Chow Mein

Ordering Hacks:

• Ask for your entree to be cooked with minimal oil (some locations will accommodate)
• Request vegetables steamed instead of stir-fried
• Skip the sauce on dishes when possible, as many sauces contain additional oils
• Avoid all deep-fried items

Items to Completely Avoid:

• Orange Chicken, Beijing Beef, and Honey Walnut Shrimp (maximum oil content)
• Appetizers like Rangoons and Egg Rolls
• Chow Mein (fried noodles)

How Panda Express Compares (SOS Rating)

Seed Oil Scout rates Panda Express 1.5/5 for seed oil avoidance. This low rating reflects the chain's heavy reliance on soybean oil across their entire menu. Compared to other fast-food chains, Panda Express ranks among the worst for health-conscious consumers trying to avoid seed oils.

The rating breakdown:

• Oil Quality: 1/5 (uses inflammatory soybean oil exclusively)
• Menu Options: 2/5 (very limited seed oil-free choices)
• Transparency: 2/5 (ingredient lists available but not prominently displayed)
• Customization: 1.5/5 (limited ability to modify cooking methods)

In comparison, chains like Chipotle (3.5/5) and Five Guys (3/5) offer significantly better options for avoiding seed oils, using ingredients like rice bran oil or peanut oil instead of soybean oil.

The Bottom Line

Panda Express's commitment to using soybean oil throughout their menu makes it one of the most challenging major chains for health-conscious diners. While their food may taste good and offer convenience, the inflammatory nature of seed oils combined with high-heat cooking methods creates a perfect storm for those trying to optimize their health.

The few "healthier" options on their menu still contain seed oils, just in smaller quantities. If you must eat at Panda Express, your best bet is to choose Wok Smart entrees, skip the fried items entirely, and keep portions small. Better yet, consider seeking out local Chinese restaurants that may use traditional cooking fats like peanut oil or lard.

For those serious about avoiding seed oils, Panda Express should be a rare indulgence rather than a regular dining option. The cumulative effect of consuming soybean oil with every meal can contribute to chronic inflammation, especially when combined with the high sodium and sugar content found in many of their dishes.

Want to make better choices when eating out? Download Seed Oil Scout to instantly check seed oil content at thousands of restaurants. Our app provides detailed breakdowns of cooking oils used at major chains, healthier menu recommendations, and even helps you find seed oil-free restaurants in your area. Take control of your health one meal at a time with Seed Oil Scout.