PF Chang's Nutritional Facts: What to Order and What to Avoid (2023)

The most nutritious option

If you're looking for the healthiest meal in P.F. Chang's, the nutritional profile of Steamed Buddha's Feast makes it a top choice. This is a vegetable dish served with tofu. When ordered with brown rice, this menu item provides a balanced meal that is low in calories, fat and sodium while providing a moderate amount of fiber and protein.

Appetizer

PF Chang's offers meat and vegetable snacks. Popular dishes include chicken salad wraps, crispy green beans and dynamite shrimp. Sharing appetizers with family and friends is a good way to try different flavors without filling up your entrees.

✓ Edamame

Edamame(steamed soybeans with salt) is a popular side dish in Asian cuisine. This is a vegetarian option that can also be gluten-free. The dish contains 400 calories, 17 g of fat, 2.5 g of saturated fat, 25 g of carbohydrates, 36 g of protein and 1960 mg of sodium. It is also cholesterol free and low in sugar.

✗ Crispy green beans

Tempura is a batter that gives an airy, crunchy texture when deep-fried. It is often used with vegetables and fish in Asian dishes. in PF Chang, the so-calledcrispy green beansthe starter consists of green beans fried in tempura with sauce.

The dish contains 900 calories, 78 g of fat, 12 g of saturated fat, 70 g of carbohydrates, 9 g of protein and 1490 mg of sodium. It also contains 20 mg of cholesterol and 11 g of sugar per serving. If you want a tempura dish, look at batter tempuradynamite shrimp, with 640 calories, 48 ​​g fat, 7 g saturated fat, 36 g carbohydrate, 20 g protein and 790 mg sodium.

Dim sum

Dim sum are small plates or small portions of Cantonese dishes such as dumplings. at PF Chang's, dim sum offerings include vegetable spring rolls, pork dumplings, shrimp dumplings, spring rolls, lobster dumplings, and wontons.

✓ Vegetable spring rolls

Of the dim sum options, vegetable spring rolls contain the most vegetables. They contain less calories, sodium and cholesterol than other options. Twovegetable spring rollscontains 390 calories, 19 g of fat, 3 g of saturated fat, 53 g of carbohydrates, 4 g of protein and 990 mg of sodium. They're also free of trans fats and cholesterol, but contain 25g of sugar per serving.

✗ Pork dumplings

Dumplings are a great choice for dim sum, and this one has the indulgent and satisfying taste of classic pork. However, it is quite high in sodium and cholesterol.

Zhand fried pork dumplingscontains six pieces per serving. The dish provides 530 calories, 29 g of fat, 8 g of saturated fat, 43 g of carbohydrates, 19 g of protein and 1350 mg of sodium. Consider sharing this dish with a friend to help reduce sodium intake.

Sushi

P.F. offers five main types of sushi. Chang's: Shrimp Tempura Roll, Dynamite Shrimp Roll, California Roll, Kung Pao Dragon Roll, and Spicy Tuna Roll. Sushi can be an excellent source of protein.

✓ Spicy roll with tuna

Ingredients inspicy tuna rollthey are quite simple. This dish contains only ahi tuna, cucumber and spicy sriracha filling. If you can stand the heat, this is a great option for anyone on a low-fat or high-protein diet.

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

✗ Dynamite Shrimp Bun

Because it contains shrimp in tempura batter,dynamite bun with shrimpit has more calories, fat, carbs, cholesterol and sugar than other sushi rolls. The bun contains 800 calories, 43 g of fat, 6 g of saturated fat, 84 g of carbohydrates, 21 g of protein and 2590 mg of sodium. It also contains 105 mg of cholesterol and 25 g of sugar per serving.

Salads and Soups

Assortment of soups and salads at P.F. Chang's is small: there are only two types of salads and three types of soups. You can add chicken or salmon salads, and the soups come in a cup (smaller) or bowl (larger).

✓ Egg droplet soup

Egg Drops Soupis a popular choice in P.F. Chang. The soup features a velvety broth with vegetables like carrots and green onions. On request, the soup can be prepared in a gluten-free version. Vegans and vegetarians should note that the soup contains animal products, including eggs and shellfish.

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

✗ Crispy tangerine salad

Of the two salads that P.F. Chang's Crispy Tangerine Salad has 340 more calories. While it's a more caloric option, it's lower in sodium, cholesterol, and saturated fat.

ZCrispy salad with tangerineshas 750 calories, 46 g of fat, 6 g of saturated fat, 75 g of carbohydrates, 14 g of protein and 1510 mg of sodium. These nutritional facts do not take into account the added protein on top of the salad. Chicken adds 160 calories, 5 g fat and 22 g protein. Salmon adds 240 calories, 16 g of fat and 22 g of protein.

Asian Caesar salad has less calories, fat and sodium. It contains 410 calories, 30 g of fat, 7 g of saturated fat, 22 g of carbohydrates, 15 g of protein and 880 mg of sodium.

Main entrances

PF Chang's appetizers are a mix of meat and vegetable dishes, some of which can be gluten-free. This section of the menu features classic Chinese entrees such as orange chicken, Mongolian beef, Korean bulgogi steak, ma po tofu, and more.

When ordering an appetizer from P.F. Chang's, choose a menu item that includes brown rice for a healthy serving of complex carbohydrates with vegetables for vitamins and minerals.

When choosing a protein source,tofuis suitable for vegetarians and vegans, while chicken and salmon are lean options for others. As always when eating at a restaurant, watch out for the sodium content of your entrees.

✓ Buddha Feast

For a lighter main course,Buddha Feastis a vegetable-rich dish that contains the fewest calories. It can be ordered fried or steamed. Opt for a steamed preparation to reduce fat and calories.

Buddha feast consists of tofu in a spicy sauce, green beans, shiitake, broccoli and carrots. When steamed, each serving contains 200 calories, 3g fat, 0g saturated fat, 28g carbs, 17g protein and 250mg sodium. It is also high in fiber (11g per serving).

✗ Peking Duck

While many entrees at P.F. Chang are rich in protein, they are also high in calories, cholesterol and sodium.

ZPecking duckit is especially high in calories, sodium, fat and cholesterol. This is a large serving containing 2970 calories, 202 g of fat, 66 g of saturated fat, 157 g of carbohydrates, 99 g of protein and 5210 mg of sodium. It also contains 465 mg of cholesterol and 71 g of sugar per serving.

If you want to try Peking Duck, one way to enjoy it is to share it with others around the table. This appetizer comes on a large plate with crispy duck, flatbread, vegetables and sauce. It's big enough to share while still feeling satisfied.

Pasta And Rice

Noodles and rice are staples in many Asian cuisines, and these dishes have their own section on P.F. Chang's menu. Of course, these choices are often high in carbohydrates. They are also moderately high in protein as many are served with animal protein or protein-rich vegetables.

✓ Fried rice with vegetables

Although it sounds like a vegetarian option, vegetable fried rice contains shellfish. It is made of carrots, bean sprouts and green onions. For those who eat meat, it can be served with added protein.

Order fromFried Rice With Vegetablescontains 910 calories, 16 g of fat, 3 g of saturated fat, 164 g of carbohydrates, 25 g of protein and 1360 mg of sodium.

✗ Pad Thai with chicken

Possibly one of the most famous Asian-style dishes, pad thai is an option for many. The interpretation of this dish in P.F. Chang's is high in calories, fat and sodium.

ZThai chicken padconsists of rice noodles, tofu, green onions, spices and peanuts. It contains 1360 calories, 41 g of fat, 7 g of saturated fat, 191 g of carbohydrates, 58 g of protein and 2770 mg of sodium. It also contains 255 mg of cholesterol and 50 g of sugar.

take notesee my chicken, with 850 calories, 23 g fat, 4 g saturated fat, 116 g carbohydrate, 45 g protein and 3440 mg sodium. However, this dish has more sodium and less protein than pad thai.

sides

Many of the menu items come with an appetizer, or you can order extra entrees to add to your meal. The selection of sides is small with only three different types of rice - fried rice, white rice and brown rice - and three sauces.

✓ Brown Rice

Of the three rice options,Brown riceis the most nutritious. It is an excellent source of complex carbohydrates, fiber and even vegetable protein. A 6-ounce side of brown rice contains 190 calories, 0 g fat, 0 g saturated fat, 40 g carbohydrate, 4 g protein and 0 mg sodium. It also contains 0 mg of cholesterol, 0 g of sugar and 3 g of fiber.

It's a great accompaniment to vegetable-rich menu items like a steamed Buddha feast or an edamame appetizer. The complex carbohydrates in brown rice help keep energy levels constant, and the fiber keeps you feeling full for longer.

✗ Fried Rice

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

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

Children's menu

Children's menu at P.F. Chang's has smaller portions of some regular menu items. Some options include honey chicken, sweet and sour chicken, and chicken lo mein. Appetizer options include steamed carrots, broccoli or peas, or a cup of fruit.

✓ Baby Buddha Feast

The children's menu includes several chicken-based options that are high in calories, sodium, and cholesterol. A more nutritious alternative is the children's version of Buddha's Feast. It's called Little Buddha Festival and it's made of tofu, vegetables and sauce. Like the adult version, the children's option can be steamed or fried. The steam cooking method is a lighter option.

An order of Baby Buddha's Feast contains 60 calories, 0g fat, 0g saturated fat, 12g carbs, 4g protein and 50mg sodium. It also contains 5 g of fiber per serving. These nutritional values ​​do not include additives or drinks.

✗ Chicken fried rice for kids

Baby fried rice contains 570 calories, 19 g fat, 3.5 g saturated fat, 75 g carbohydrate, 23 g protein and 730 mg sodium.

An alternative to this dish is sweet and sour chicken for kids, which is the chicken dish with the lowest sodium content. It contains 390 calories, 20 g of fat, 3 g of saturated fat, 34 g of carbohydrates, 17 g of protein and 280 mg of sodium.

Dessert

Dessert menu at P.F. Chang contains almost half a dozen sweet dishes. These desserts are high in calories and sugar and are best shared with a table companion.

✓ Puffed chocolates

Zpuffed chocolatedessert at P.F. Chang's contains a chocolate base, vanilla ice cream and raspberry sauce and provides 790 calories, 50 g of fat, 31 g of saturated fat, 84 g of carbohydrates, 11 g of protein and 105 mg of sodium. It is the lowest calorie dessert with the lowest sodium content on the menu.

You can also look at the kids' menu for several lower-calorie ice cream options: 230 for vanilla and 250 for coconut pineapple.

✗ The Great Wall of Chocolate

ZThe Great Wall of Chocolatethe dessert is a six-layer chocolate cake with chocolate icing and chocolate chips. It contains 1700 calories, 71 g of fat, 30 g of saturated fat, 259 g of carbohydrates, 17 g of protein and 1410 mg of sodium. The number of calories corresponds to two or three meals.

Options adapted to the diet

PF Chang's offers a choice of gluten-free, vegetarian and vegan diets, but those following a low-carb, low-FODMAP, low-fat, low-sodium or diabetic-friendly diet have fewer options.

Gluten free

PF Chang's has a separate onegluten-free menuand Chang's Gluten Free Chicken Chang Salad Wraps are a nutritious and hearty meal. Some menus are gluten-free only on request, and at P.F. cross-contamination may occur. Chang's kitchen, where other gluten-containing products are prepared.

• Gluten-free egg soup with drops
• Chang's Gluten Free Lettuce Wraps with Chicken
• Gluten free fried rice with vegetables
• Gluten Free Chang Spicy Chicken
• Gluten-free ginger chicken with broccoli
  

low-carbohydrate

Although pasta and rice-based foods are higher in carbohydrates, you can create a low-carb meal by choosing meals that emphasize protein and vegetables. Try a cup of egg soup and shrimp with lobster sauce for a total of 28g of carbs.

• Egg soup (cup: 6g carbs)
• Wonton soup (cup: 13g carbs)
• Paprika steak (28g carbs)
• Steamed Buddha Feast (28g carbohydrates)
• Prawns with lobster sauce (22g carbohydrates)
  

Low-FODMAP

Zlow-FODMAPchoice in PF Chang is slim. When ordering FODMAP-compliant menu items, opt for a light sauce. For example, order the hearty Buddha Feast and ask for the light sauce option.

• Buddha Feast
• I want tofu
• Baked Eggplant
• Brown rice
  

Diabetic friendly

Adiabetic friendly diettends to be lower in carbs, and Crispy Chicken Tangerine Salad is a nutrient-dense option. Of course, the amount of carbohydrates needed varies from person to person. People with diabetes should aim to eat plenty of vegetables and lean protein, such as chicken breast.

• Buddha Feast
• Brown rice
• Crispy salad with tangerines and chicken
• Baked Eggplant
• Kip sla wraps
  

Thin

It can be difficult to find low-fat foods when dining out. For a hearty low-fat meal at P.F. Chang's, pick the ginger chickenbroccoli, which also includes the heart health benefits of cruciferous vegetables. A serving of brown rice adds 0g of fat and 3g of heart-healthy fiber.

• Spicy roll with tuna (6g fat)
• Eierdruppelsoep (copy: 1g own)
• Chang's Spicy Steamed Chicken (12g fat)
• Ginger Chicken With Broccoli (12g Fat)
• Lo Mein vegetables (14g fat)

low sodium content

As is usual with most restaurants, P.F. Chang's menu items are often high in sodium. Please read the nutritional information carefully to see if the sodium content of a menu item meets your sodium needs or restrictions.

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

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

Vegetarian

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

• Vegetarian Chang lettuce wraps
• Edamame
• Hot and sour soup
• Buddha Feast
• I want tofu
• Woven eggplant
• Brown or white rice
  

vegan

Most vegetarian options at P.F. Chang's is also vegan-friendly (note that edamame contains egg, as does hot and sour soup). Try a Buddha feast or pair fried eggplant with tofu mash.

• Vegetarian Chang lettuce wraps
• Green beans with chili garlic
• Buddha Feast
• I want tofu
• Woven eggplant
• Brown or white rice
  

Food allergies and safety

PF Chang's has several allergy-friendly menu items, but does not claim to be food allergen-free. People with severe allergies should exercise caution when eating at any restaurant, including P.F. Chang.

Despite a separate gluten-free menu, P.F. Chang's does not guarantee that cross-contamination will not occur. People fromgluten intoleranceor severe gluten allergies should be aware of the possibility of gluten cross-contamination in P.F. Chang's kitchen.

For more information on food allergies at P.F. Chang, see himallergen matrix. Menu items are labeled with the following allergens: wheat, soy, milk, eggs, fish, shellfish, tree nuts, peanuts, corn, sulfites, sesame, legumes, onions and mushrooms.

People with allergies to eggs, fish, shellfish and soybeans should exercise extreme caution when visiting P.F. Chang's because these ingredients are used in many of her dishes.

A very good word

Depending on your dietary preferences and health goals, you can find many suitable options at P.F. Chang. When in doubt, order the steamed Buddha Feast, a vegetarian dish that provides fiber and protein along with vitamins and minerals.