The best and worst Pei Wei menu items

We break down the best dishes to seize this popular channel.


ThisAsian Fast food base recently disconnected from the parent restaurantP.F. Chang's. With nearly 150 locations across the country (and five at the international level),Panda Express"Challenger has served Thai Pad, rice bowls, and tangerine orange green tea to customers since 2000. So what are the best and the worst elements of the Pei Wei menu? We talked to Hillary Cecere, MS, Dietician ofEat a clean brother, And found that dishes in the Pei Wei menu have a lot of hidden sugar and those who will give you more nutrients without sacrificing the flavor.

Small plates and sharable

Best: Edamame (Large)

grabbing an edamame from a large bowl
@ Peiwei / twitter
320 calories, 13 g of grease (3 g of saturated fat), sodium 27 mg, 19 g of carbohydrates (19 g of fibers, 1 g of sugar), 30 g of protein

This calcium option,madness, Vitamin K, andiron, Making it a great addition to a meal. "The combination of fibers and vegetable proteins make it a satisfactory application that is perfect for sharing," says Cecere.

Worst: Signature Lettuce Wraps

wrapping up a chicken lettuce wrap
@ Peiwei / twitter
810 calories, 46 g of fat (9 g of saturated fat), 2540 mg of sodium, 66 g of carbohydrates (7 g of fibers, 21 g of sugar), 34 g of protein

Pass this starter, or at least share them. "They are the menu item that is the highest in saturated fat," says Cecere. "Sound sound lettuce wraps, but with 46 grams of fat and 2540 mg ofsodiumThese are far from it ".

Soups

BEST: Hot and Sour Soup (cup)

spooning a bowl of hot and sour soup from pei wei
Pei Wei / Facebook
70 calories, 3 g of fat (1 g of saturated fat), 1630 mg of sodium, 6 g of carbohydrates (1 g of fiber, 1 g of sugar), 5 g of protein

"Eating a low calorie soup, like the hot and sour, before a meal can reduce calorie consumption when it comes time for your main course," says Cecere. This Pei Wei menu item also has 5 grams ofprotein.

Worst: Wonton Soup (cup)

bowls and cups of wonton soup from pei wei
Pei Wei / Facebook
70 calories, 2 g of grease (0 g saturated fat), sodium 780 mg, 17 g of carbohydrates (0 g of fibers, 0 g sugar), 6 g of protein

Even if this option of soup has the same amount of calories and less sodium than hot and sour soup, it does not have fibers and many more carbohydrates. Having this soup before a main course could accumulate a high number of carbohydrates.

Noodles and salad bowls

Best: Emincized Asian Chicken Salad

asian chopped salad full of vegetables and crunchy toppings
Pei Wei / Facebook
660 calories, 35 g of fat (5 g of saturated fat), 1,850 mg of sodium, 44 g of carbohydrates (6 g of fiber, 135 g of sugar), 46 g of protein

Choose this option for colorful salad filled with red peppers, carrots, tomatoes, coriander and mesclun. The combination of chicken protein as well as thenutrients andfiber Vegetables will keep you full for hours.

Worst: Chicken Pad Thai

lifting noodles from a bowl of chicken pad thai
Pei Wei / Facebook
1490 calories, 42 g of fat (7 g of saturated fat), sodium 4,720 mg, 167 g of carbohydrates (14 g of fiber, 50 g of sugar), 82 g of protein

"While thePad Thai Provides a lot of protein and fiber, fat, sodium and sugar content are all crazy, "says Cecere. Choose this Thai pad, and you will have so much sodium as almostfive whoppers.

Bowl of rice toppings

BEST: Thai dynamite (small)

thai dynamite chicken in a bowl with vegetables
Pei Wei / Facebook
240 calories, 15 g of fat (3 g of saturated fat), 1220 mg of sodium, 24 g of carbohydrates (2 g of fiber, 20 g of sugar), 3 g of protein

"By choosing the little Thai dynamite on the small Pei Wei, you record 44 grams of sugar," says Cecere.

What is the ideal combination for a bowl? "My choice here would be the little Thai dynamite with steamed chicken and cauliflower rice," she says. "This meal arrives at 516 calories, 26 g of fat, 1,385 milligrams of sodium, 36 grams of carbohydrates, 7 g of fiber, 25 grams of sugar, and 25 grams of protein. »

Best of Spicy General Tso (Small)

spicy general gso's in a bowl with rice
Pei Wei / Facebook
250 calories, 16 g of grease (3 g of saturated fat), 1130 mg of sodium, 26 g of carbohydrates (2 g of fibers, 16 g of sugar), 3 g of protein

This is another great low calorie option. For other topping varieties, take note of how they are prepared. "Opt for vapor cooked proteins on fried or crispy versions," says Cecere. "This reduces the grease content substantially. " His choices? Small steam shrimp sizes or steam cookedTofu and vegetables.

Worst: Pei Wei (regular)

box from Pei Wei with chopsticks
Pei Wei / Facebook
570 calories, 30 g of fat (3 g fat saturated), sodium 770 mg, 97 g of carbohydrates (3 g of fiber, 87 g of sugar), 3 g of protein

If you go with this gentle and spicy input, you start with 570 calories. It's already more than 50 calories more suggested the accumulation of your own-bowl of Cecere rice. Although it is possible to add a good amount of protein (again, opt for steam cooked options), more sodium,crab, And the sugar will also be nailed on.

Worst: Seared honey (regular)

bowl of honey seared chicken on noodles from pei wei
Pei Wei / Facebook
520 calories, 26 g of grease (4 g of saturated fat), 850 mg of sodium, carbohydrates 60 g (0 g of fibers, 45 g of sugar), 1 g of protein

"The Pei Wei and Honey Seal Options are the two sugary sauces just loaded withsugar"Told Cecese. That means you will probably feel hungry enough shortly after eating this Wei Pei Wei menu item.

RELATED: The easy guide to reduce on the sugar is finally here.

Rice base

Best: Children rice

bowl of cauliflower fried rice with vegetables
Pei Wei / Facebook
120 calories, 8 g of grease (1 g saturated grease), 70 mg sodium, 11 g of carbohydrates (5 g of fibers, 5 g sugar), 5 g protein

Still not on thatFood trend? Neither we are! Choose this alternative to rice to save about everything, calories sodium, carbohydrates and grease. According to Cecere, "cruciferous vegetables, such as cauliflower, providevitamin C, phytonutrient and fiber. "

Worst: fried rice (regular)

bowl of fried rice with chicken and vegetables and a side of hot spicy sauce
Pei Wei / Facebook
750 calories, 20 g of grease (4 g saturated grease), 2 360 mg of sodium, 118 g of carbohydrates (4 g of fibers, 25 g of sugar), 18 g protein

"The great fried rice has 630 more calories than theChou-flower rice, "Cecere says." It also has about 11 times more grams of carbohydrates and 33 times more milligrams of sodium! "So if you choose this option with the Seared Topping honey, you would have a 1,270 calorie meal with more than 3,000 milligrams of sodium, which is almost double yourRecommended amount daily.

Desserts

Best: Fortune Cookie

opening up a fortune cookie
@ Peiwei / twitter
Calories, 0 g of grease (0 g saturated grease), 0 mg of sodium, 5 g of carbohydrates (0 g of fiber, 2 g sugar), 0 g protein

You can not go wrong with the choice of this iconicdessert Made from flour, sugar, vanilla and sesame oil and totaling only 25 calories. "Although it may not feel like dessert," says Cecere. "It could give a crunchy sweetness that most people crumble after a meal!"

Worst: Thai donuts with a dip sauce

thai donuts on a plate at Pei Wei
Pei Wei / Facebook
760 calories, 25 g of fat (7 g saturated grease), 620 mg of sodium, 118 g of carbohydrates (2 g of fiber, 92 g of sugar), 15 g protein

With their low price of $ 1.99, it may be difficult to resist a portion, but the 92 grams of sugar in just six of them equals nearly fourMcDonald's Vanilla Ice Cream Cones. "If you really can not say no to the fries donuts, share them and jump the sugary condensed milk soaking sauce," Cecere said.


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