P.F. Chang’s Nutrition Facts: What to Order & Avoid (2024)

What to Order & Avoid at P.F. Chang's
Most Nutritious OptionsLeast Nutritious Options
Edamame (Appetizers)Crispy Green Beans (Appetizers)
Vegetable Spring Rolls (Dim Sum)Pork Dumplings (Dim Sum)
Spicy Tuna Roll (Sushi)Dynamite Shrimp Roll (Sushi)
Egg Drop Soup Cup (Salads & Soups)Mandarin Crunch Salad (Salads and Soups)
Buddha’s Feast Steamed (Main Entrées)Peking Duck (Main Entrées)
Fried Rice With Vegetables (Noodles & Rice)Chicken Pad Thai (Noodles & Rice)
Brown Rice (Sides)Fried Rice (Sides)
Baby Buddha's Feast Steamed (Kids Menu)Kids Chicken Fried Rice (Kids Menu)
Chocolate Soufflé (Dessert)The Great Wall of Chocolate (Dessert)

Most Nutritious Option

If you’re looking for the healthiest meal at P.F. Chang’s, the nutrition profile of the steamed Buddha’s Feast makes it the best choice. It is a vegetable-based dish served with tofu. When ordered with a side of brown rice, this menu item makes for a balanced meal that is low in calories, fat, and sodium while providing a moderate amount of fiber and protein.

Appetizers

P.F. Chang’s offers both meat- and vegetable-based appetizers. Popular selections include chicken lettuce wraps, crispy green beans, and dynamite shrimp. Sharing the appetizers with family and friends is a good way to sample the various flavors without filling up on starters.

✓ Edamame

Edamame (steamed soybeans tossed with salt) is a popular appetizer in Asian-style cuisine. This is a vegetarian option that can also be made gluten-free. The appetizer contains 400 calories, 17g fat, 2.5g saturated fat, 25g carbohydrates, 36g protein, and 1,960mg sodium. It is also free of cholesterol and low in sugar.

✗ Crispy Green Beans

Tempura is a batter that creates an airy, crunchy texture when deep-fried. It is commonly used on vegetables and fish in Asian-style cooking. At P.F. Chang’s, the crispy green beans appetizer features tempura-fried green beans with a sauce.

The dish has 900 calories, 78g fat, 12g saturated fat, 70g carbohydrates, 9g protein, and 1,490mg sodium. It also contains 20mg cholesterol and 11g sugar per serving. If you want a tempura dish, look toward the tempura-battered dynamite shrimp, with 640 calories, 48g fat, 7g saturated fat, 36g carbohydrates, 20g protein, and 790mg sodium.

Dim Sum

Dim sum is small plates or bite-sized portions of Cantonese dishes, like dumplings. At P.F. Chang’s, guests can choose among dim sum offerings like vegetable spring rolls, pork dumplings, shrimp dumplings, egg rolls, lobster dumplings, and wontons.

✓ Vegetable Spring Rolls

Of the dim sum options, the vegetable spring rolls contain the most vegetables. They are lower in calories, sodium, and cholesterol than the other options. Two vegetable spring rolls contain 390 calories, 19g fat, 3g saturated fat, 53g carbohydrates, 4g protein, and 990mg sodium. They are also free of trans fat and cholesterol, but they contain 25g of sugar per serving.

✗ Pork Dumplings

Dumplings are a go-to for dim sum, and this one has the indulgent and satisfying flavors of classic pork. However, it is quite high in sodium and cholesterol.

The pan fried handmade pork dumplings contain six pieces per serving. The dish provides 530 calories, 29g fat, 8g saturated fat, 43g carbohydrates, 19g protein, and 1,350mg sodium. Consider splitting this appetizer with a friend to help cut back on the sodium consumed.

Sushi

There are five main types of sushi offered at P.F. Chang’s: shrimp tempura roll, dynamite shrimp Roll, California roll, kung pao dragon roll, and spicy tuna roll. Sushi can be a great source of protein.

✓ Spicy Tuna Roll

The ingredients in the spicy tuna roll are fairly simple. This dish contains a filling of just ahi tuna, cucumber, and spicy sriracha. If you can handle the heat, this is a great option for anyone on a low-fat or high-protein diet.

The spicy tuna roll contains 300 calories, 6g fat, 1g saturated fat, 43g carbohydrates, 19g protein, and 680mg sodium. It is also low in cholesterol and sugar with 35mg and 10g, respectively.

✗ Dynamite Shrimp Roll

Since it contains tempura-battered shrimp, the dynamite shrimp roll is higher in calories, fat, carbs, cholesterol, and sugar than the other sushi rolls. The roll contains 800 calories, 43g fat, 6g saturated fat, 84g carbohydrates, 21g protein, and 2,590mg sodium. It also contains 105mg cholesterol and 25g sugar per serving.

Salads and Soups

The soup and salad selection at P.F. Chang’s is small: There are just two types of salad and three types of soup. You have the option of topping the salads with chicken or salmon, and the soups come in a cup (smaller) or a bowl (larger).

✓ Egg Drop Soup

Egg drop soup is a popular choice at P.F. Chang’s. The soup contains a velvety broth with vegetables like carrots and green onions. Upon request, this soup can be made gluten-free. Vegans and vegetarians should note that the soup contains animal products, including eggs and shellfish.

One cup of the egg drop soup contains 40 calories, 1g fat, 0g saturated fat, 6g carbohydrates, 1g protein, and 560mg sodium.

✗ Mandarin Crunch Salad

Of the two salads that P.F. Chang’s offers, the Mandarin crunch salad has 340 more calories. While it is the more calorically dense option, it contains less sodium, cholesterol, and saturated fat.

The Mandarin crunch salad has 750 calories, 46g fat, 6g saturated fat, 75g carbohydrates, 14g protein, and 1,510mg sodium. These nutrition facts do not account for added protein on top of the salad. Chicken adds 160 calories, 5g fat, and 22g protein. Salmon adds 240 calories, 16g fat, and 22g protein.

The Asian Caesar salad is lower in calories, fat, and sodium. It has 410 calories, 30g fat, 7g saturated fat, 22g carbohydrates, 15g protein, and 880mg sodium.

Main Entrées

P.F. Chang’s entrées are a mixture of meat and vegetable dishes, some of which can be made gluten-free. This section of the menu contains classic Chinese-style entrées like orange chicken, Mongolian beef, Korean bulgogi steak, ma po tofu, and more.

When ordering an entrée from P.F. Chang’s, opt for a menu item that contains brown rice for a healthy serving of complex carbohydrates with vegetables for the vitamins and minerals.

When choosing your protein source, tofu is suitable for vegetarians and vegans while chicken and salmon are lean options for others. As always when eating at a restaurant, be mindful of the sodium content in entrées.

✓ Buddha’s Feast

For a lighter entrée, the Buddha’s Feast is a vegetable-heavy dish that contains the fewest amount of calories. It can be ordered stir-fried or steamed. To cut back on oil and calories, opt for the steamed preparation.

Buddha’s Feast consists of tofu in a savory sauce, green beans, shiitakes, broccoli, and carrots. When steamed, each serving contains 200 calories, 3g fat, 0g saturated fat, 28g carbohydrates, 17g protein, and 250mg sodium. It is also rich in fiber with 11g per serving.

✗ Peking Duck

While many of the entrée selections at P.F. Chang’s are high in protein, they also tend to be high in calories, cholesterol, and sodium.

The Peking duck is especially high in calories, sodium, fat, and cholesterol. It is a large serving size that contains 2,970 calories, 202g fat, 66g saturated fat, 157g carbohydrates, 99g protein, and 5,210mg sodium. It also contains 465mg cholesterol and 71g sugar per serving.

If you are eager to try the Peking duck, one way to enjoy it is by sharing with others at your table. This entrée comes on a large plate with crispy duck, flatbread, vegetables, and sauce. It is large enough to share while still feeling satisfied.

Noodles and Rice

Noodles and rice are staples of many Asian cuisines, and these foods get their own section on the P.F. Chang’s menu. Naturally, these selections tend to be rich in carbohydrates. They are also moderately high in protein since many of the selections are served with animal protein or protein-rich vegetables.

✓ Fried Rice With Vegetables

Though it sounds like a vegetarian-friendly option, the vegetable fried rice contains shellfish. It is made with carrots, bean sprouts, and green onions. For those who eat meat, it can be served with a protein option on top.

An order of the fried rice with vegetables contains 910 calories, 16g fat, 3g saturated fat, 164g carbohydrates, 25g protein, and 1,360mg sodium.

✗ Chicken Pad Thai

Arguably one of the most famous Asian-style dishes, pad Thai is a go-to option for many. However, the rendition of this dish at P.F. Chang’s is high in calories, fat, and sodium.

The chicken pad Thai consists of rice noodles, tofu, green onions, spices, and peanuts. It contains 1,360 calories, 41g fat, 7g saturated fat, 191g carbohydrates, 58g protein, and 2,770mg sodium. It also contains 255mg cholesterol and 50g sugar.

For a lower-calorie and lower-fat chicken and noodle dish, consider the lo mein chicken, which has 850 calories, 23g fat, 4g saturated fat, 116g carbohydrates, 45g protein, and 3,440mg sodium. This dish does, however, have more sodium and less protein than the pad Thai.

Sides

Many menu items come with a side or you can order additional sides to add to your meal. The selection of sides is slim with just three different types of rice—fried rice, white rice, and brown rice—and a trio of sauces.

✓ Brown Rice

Of the three rice choices, brown rice is the most nutritious. It is a great source of complex carbohydrates, fiber, and even plant-based protein. A 6-ounce side of brown rice contains 190 calories, 0g fat, 0g saturated fat, 40g carbohydrates, 4g protein, and 0mg sodium. It also contains 0mg of cholesterol, 0g sugar, and 3g fiber.

This is a great addition to vegetable-heavy menu items like the steamed Buddha’s Feast or edamame appetizer. The complex carbohydrates in brown rice will help you maintain sustained energy levels while the fiber will help keep you feeling fuller for longer.

✗ Fried Rice

Fried rice is a familiar Asian-style side dish. It contains egg, carrots, bean sprouts, green onions, and optional vegetables or animal protein as a topping. Vegetarians and vegans should note that the side of fried rice contains animal products including egg and shellfish.

A side of fried rice contains 510 calories, 15g fat, 3g saturated fat, 77g carbohydrates, 13g protein, and 700mg sodium. It also contains 186mg cholesterol and 10g sugar.

Kids' Menu

The kids' menu at P.F. Chang’s contains smaller portions of some of the regular menu items. Some options include honey chicken, sweet and sour chicken, and chicken lo mein.Options for sides include steamed carrots, broccoli, or snap peas, or a fruit cup.

✓ Baby Buddha’s Feast

The kids' menu has several chicken-based options that are high in calories, sodium, and cholesterol. A more nutritious alternative is the kids' version of Buddha’s Feast. It is called Baby Buddha’s Feast and it consists of tofu, vegetables, and sauce. Like the adult version, the kids' option can be steamed or stir-fried. The steamed cooking method is the lighter option.

An order of the Baby Buddha’s Feast contains 60 calories, 0g fat, 0g saturated fat, 12g carbohydrates, 4g protein, and 50mg sodium. It also contains 5g fiber per serving. These nutrition facts do not include sides or beverages.

✗ Kids' Chicken Fried Rice

The kids' chicken fried rice provides 570 calories, 19g fat, 3.5g saturated fat, 75g carbohydrates, 23g protein, and 730mg sodium.

One alternative to this dish is the kids' sweet and sour chicken, which is the chicken dish with the least sodium. It has 390 calories, 20g fat, 3g saturated fat, 34g carbohydrates, 17g protein, and 280mg sodium.

Dessert

The dessert menu at P.F. Chang's includes nearly a half dozen sweet dishes. High in calories and sugar, these desserts are best shared with a dining companion.

✓ Chocolate Soufflé

The chocolate soufflé dessert at P.F. Chang's includes a chocolate base, vanilla ice cream, and raspberry sauce, and delivers 790 calories, 50g fat, 31g saturated fat, 84g carbohydrates, 11g protein, and 105mg sodium. It's the lowest-calorie and lowest-sodium dessert on the menu.

You can also look to the kids' menu for some ice cream options that are lower in calories: 230 for vanilla and 250 for coconut pineapple.

✗ The Great Wall of Chocolate

The Great Wall of Chocolate dessert is a six-layer chocolate cake with chocolate frosting and chocolate chips. It has 1,700 calories, 71g fat, 30g saturated fat, 259g carbohydrates, 17g protein, and 1,410mg sodium. The calorie count is equivalent to two or three meals.

Diet-Specific Options

P.F. Chang’s offers choices for gluten-free, vegetarian, and vegan diets, but people following low-carb, low-FODMAP, low-fat, low-sodium, or diabetes-friendly diets have fewer options.

Gluten-Free

P.F. Chang’s has a separate gluten-free menu, and the gluten-free Chang's chicken lettuce wraps provide a nutritious and hearty meal. Certain menu are gluten-free only upon request, and cross-contamination may occur in the P.F. Chang’s kitchen where other foods that contain gluten are prepared.

  • Gluten-free egg drop soup
  • Gluten-free Chang’s chicken lettuce wraps
  • Gluten-free fried rice with vegetables
  • Gluten-free Chang’s spicy chicken
  • Gluten-free ginger chicken with broccoli

Low-Carb

While noodle- and rice-based dishes will be higher in carbs, you can create a low-carb meal by choosing meals emphasizing protein and vegetables. Try a cup of egg drop soup and shrimp with lobster sauce for a total of 28g carbohydrates.

  • Egg drop soup (cup: 6g carbohydrates)
  • Wonton soup (cup: 13g carbohydrates)
  • Pepper steak (28g carbohydrates)
  • Steamed Buddha’s Feast (28g carbohydrates)
  • Shrimp with lobster sauce (22g carbohydrates)

Low-FODMAP

The low-FODMAP selection at P.F. Chang’s is slim. When ordering any FODMAP-friendly menu items, opt for light sauce. For example, order the nutritious Buddha's Feast and ask for the light sauce option.

  • Buddha’s Feast
  • Ma po tofu
  • Fried eggplant
  • Brown rice

Diabetes-Friendly

A diabetes-friendly diet tends to be lower in carbs, and the mandarin crunch salad with chicken is a nutrient-packed option. Of course, the amount of carbohydrates needed varies from person to person. People with diabetes should aim to consume plenty of vegetables and lean protein like chicken breast.

  • Buddha’s Feast
  • Brown rice
  • Mandarin crunch salad with chicken
  • Fried eggplant
  • Chicken lettuce wraps

Low-Fat

It can be a challenge to find lower-fat offerings when dining out. For a hearty low-fat meal at P.F. Chang's, choose the ginger chicken with broccoli, which also packs in the heart health benefits of the cruciferous vegetable. A side of brown rice adds 0g fat and 3g heart-healthy fiber.

  • Spicy tuna roll (6g fat)
  • Egg drop soup (cup: 1g fat)
  • Chang’s spicy chicken steamed (12g fat)
  • Ginger chicken with broccoli (12g fat)
  • Lo Mein vegetables (14g fat)

Low-Sodium

As is common at most restaurants, P.F. Chang’s menu items tend to be high in sodium. Read the nutrition facts carefully to see if a menu item’s sodium content aligns with your sodium needs or restrictions.

For a nutritious choice, try the steamed pepper steak, with 190mg sodium per serving; a side of white or brown rice is free of sodium.

  • Steamed Buddha’s Feast (250mg sodium)
  • Steamed pepper steak (190mg sodium)
  • Sweet and sour chicken (560mg sodium)
  • Chocolate souffle (105mg sodium)

Vegetarian

The Buddha's Feast is one of the most nutritious options at P.F. Chang's, and a favorite options for vegetarians. Order this veggie-heavy dish steamed anytime you're looking for a low-calorie and low-sodium vegetarian dish.

  • Chang's vegetarian lettuce wraps
  • Edamame
  • Hot and sour soup
  • Buddha’s Feast
  • Ma po tofu
  • Stir-fried eggplant
  • Brown or white rice

Vegan

Most of the vegetarian options at P.F. Chang's are also suitable for vegans (note that edamame contains egg, and so does the hot and sour soup). Try the Buddha's Feast, or pair the stir-fried eggplant with the ma po tofu.

  • Chang's vegetarian lettuce wraps
  • Chili garlic green beans
  • Buddha’s Feast
  • Ma po tofu
  • Stir-fried eggplant
  • Brown or white rice

Vegans and vegetarians should be aware that some vegetable-based dishes, such as the fried rice, contain animal products like egg and shellfish. Many menu items can be made with tofu as a protein with a side of vegetables and brown rice for a fully plant-based meal at P.F. Chang’s.

Food Allergies and Safety

P.F. Chang’s has several allergen-friendly menu items, but it does not claim to be free of dietary allergens. People with serious allergies should be cautious when eating at any restaurant, including P.F. Chang’s.

Despite having a separate gluten-free menu, P.F. Chang’s does not guarantee that no cross-contamination will occur. People with Celiac disease or severe gluten allergies should be aware of potential gluten contamination in the P.F. Chang’s kitchen.

For more information on dietary allergies at P.F. Chang’s, refer to its Allergen Matrix. Menu items are labeled with the following allergens: wheat, soy, milk, egg, fish, shellfish, tree nuts, peanuts, corn, sulfites, sesame, legumes, onion, and mushroom.

People with allergies to egg, fish, shellfish, and soy should be especially mindful when eating at P.F. Chang’s since these ingredients are used in many of its dishes.

A Word From Verywell

Depending on your dietary preferences and health goals, you may find many suitable options at P.F. Chang’s. When in doubt, order the steamed Buddha’s Feast, a veggie-packed dish that offers fiber and protein along with its vitamins and minerals.

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