Pei Wei Nutrition Facts: Menu Choices and Calories

Best and Worst Health Choices at Pei Wei

Pei Wei

Verywell / Christian Alzate

If you love a variety of Asian food and you enjoy eating foods from around the globe then you'll probably enjoy the Pei Wei menu. The food is inspired by Japanese, Chinese, Thai, and other Asian cuisines.

But how does Pei Wei nutrition stack up? Is Pei Wei healthy? Like most quick-service restaurants, not all of the menu items are nutritious. But you can find items that will keep your diet on track if you are trying to eat healthily.​

 Analyzing the Pei Wei Menu

The menu at Pei Wei is quite extensive. You can easily get overwhelmed trying to navigate the different selections to find healthy fare. But if you check the different sections, it becomes a little bit easier. You'll find:

  • Lighter Offerings including lettuce wraps, salads, and sushi
  • Rice and Noodle Bowls including traditional flavors like Kung Pao, Mongolian, and Sesame bowls as well as creative bowls like Caramel, Thai Basil, and Blazing Bangkok Peanut Noodle.
  • Small dishes and sides like spring rolls, egg rolls, wontons, soups, edamame, and wings

There is also a kid's menu, a gluten-free menu, and a few dessert items. Many entrees can be made vegetarian upon request.

Quite a few items on the Pei Wei menu can be customized. Sushi rolls, for example, come in different sizes and salads can be prepared without dressing or other ingredients to suit your tastes.

If you order a bowl, you pick a size (small or regular), then you choose a protein ingredient. Chicken, steak, shrimp, and tofu are offered, as well as vegetables or a mix of veggies and tofu. Lastly, you choose the side that the bowl is served with. Options include white rice, brown rice, salad, quinoa, lettuce cups, fried rice, or noodles.

How to Make the Healthiest Bowl

  • Choose a small bowl
  • Pick a lean protein: chicken, shrimp, or tofu
  • Add vegetables for filling fiber and extra vitamins and minerals
  • Choose salad, cauliflower rice, brown rice, or lettuce cups as a side to increase fiber, reduce carbohydrate, and increase satiety

Lastly, you'll find dishes at different spice levels on the Pei Wei menu. If you prefer spicy foods, look for items with a small flame next to the menu listing. For some people, choosing a higher spice level helps them keep portion control in check. Overeating is harder if food is very spicy. 

Nutrition Facts

Noodle and rice bowls are popular choices at Pei Wei. They are not, however, the healthiest choices on the menu. Blazing Bangkok Peanut Noodles with Chicken is one of the more popular items on the Pei Wei menu. For most people, the dish provides several meals' worth of calories. 

The following nutrition information is provided for one order (9 ounces or 255g) of Blazing Bangkok Peanut Noodles with chicken. 

  • Calories: 1350
  • Fat: 64g
  • Sodium: 3100mg
  • Carbohydrates: 133g
  • Fiber: 9g
  • Sugars: 34g
  • Protein: 63g

To keep calories in check, you can order a small rice or noodle bowl or split one with a friend to cut your fat and calorie count in half.

Calorie counts for some of the popular bowl choices include:

  • Small Fried Rice Bowl With Chicken: 750 calories, 23 grams fat, 4.5 grams saturated fat, 245 grams cholesterol, 2290 milligrams sodium, 95 grams carbohydrate and 37 grams protein.
  • Regular Pei Wei Spicy Bowl With Steak: 1210 calories, 54 grams fat, 11 grams saturated fat, 65 grams cholesterol, 2290 milligrams sodium, 95 grams carbohydrate and 37 grams protein.
  • Small Sweet & Sour Bowl With Vegetables & Tofu: 490 calories, 26 grams fat, 4 grams saturated fat, 0 grams cholesterol, 760 milligrams sodium, 51 grams carbohydrate and 12 grams protein.
  • Regular Sesame Bowl With Shrimp 670 calories, 33 grams fat, 5 grams saturated fat, 75 grams cholesterol, 3640 milligrams sodium, 69 grams carbohydrate and 21 grams protein.

Healthiest Options on the Pei Wei Menu

If you want to keep your calorie and fat intake low when you visit Pei Wei, look at the Lighter Menu. You'll find sushi and other high protein, low-carb, low-calorie choices. For example, the 4-piece Spicy Tuna Roll provides 180 calories and 8 grams of fat. The 4-piece Mango California Roll provides 192 calories and 4 grams of fat.

Thai Chicken Lettuce Wraps are another good option. A single serving provides 510 calories. But it also increases your sodium intake substantially.

If you like soup, try a cup of Sweet and Sour Soup or Thai Wonton soup for under 100 calories. Pair it with a small order of edamame to get a boost of protein (15 grams) for just 160 calories.

If you love the traditional bowls, get a steamed bowl like the small Sweet and Sour Bowl With Chicken. It provides 430 calories and 18 grams of fat and still provides a hearty 24 grams of protein. The small Ginger Broccoli Bowl With Shrimp is another low-calorie choice with just 370 calories, 21 grams of fat, and 14 grams of protein.

If you order your bowl with brown rice instead of white rice, you'll slightly increase the calorie count, but you'll benefit from the increased fiber in the whole grains. You can also order your bowl with cauliflower rice or lettuce instead of rice to cut back on starch and calories.

Unhealthiest Options on the Pei Wei Menu

So what should you avoid to stay healthy at Pei Wei?

Skip the larger (regular sized) bowls and items that are fried. Rice and noodle bowls with steak also tend to be higher in fat and calories. For example, the regular Pei Wei Spicy Rice Bowl With Steak provides 1210 calories and 54 grams of fat. Blazing Bangkok Peanut Noodles With Steak provides 1330 calories and 64 grams of fat. You can ask for the steak to be steamed to cut calories, but this menu option is not recommended by the restaurant.

But just avoiding beef won't necessarily guarantee a lower calorie entree. The Pad Thai Noodle Bowl With Chicken provides 1590 calories and 41 grams of fat and the Pad Thai Noodle Bowl With Vegetables and Tofu will add a whopping 1670 calories to your daily total and you'll consume 50 grams of fat with the meal.

Lastly, salt-sensitive diners should check the menu online before visiting Pei Wei. Many of the meals provide a full day's worth of sodium or more. Almost all of the Pad Thai choices contain over 6000 milligrams of sodium, according to nutrition information provided by the company. That is over two days' worth of sodium. Lettuce wraps, sushi, and salads are salty as well. With a bit of planning and investigating, you can find something that meets your needs.

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