What to Eat at P.F. Chang’s: Healthy Menu Choices and Nutrition Facts

PF Changs restaurant

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P.F. Chang’s is a family-friendly American chain restaurant inspired by Chinese cuisine. Since it was founded in 1993 in Arizona, the chain has expanded to more than 210 locations in the United States and more than 95 locations in more than 25 other countries. 

The restaurant is known for its Asian-style dishes, such as fried rice, pad thai, orange chicken, sushi, and more. It also has a gluten-free menu, making gluten-free Chinese-inspired food accessible to many Americans.

If you are looking for a casual dining restaurant with healthy meals, P.F. Chang’s is a suitable option. Though its menu options tend to be high in calories and sodium, the chain tends to offer more lean proteins and steamed vegetables than other restaurants. The menu is extensive and the offerings tend to be flavorful and filling.

P.F. Chang’s also offers options for various diets, including gluten-free, vegetarian, vegan, and more. The chain may also be able to accommodate other dietary allergies and restrictions.

Navigating the Menu

The P.F. Changs menu is extensive but easy to navigate. All menu items and their corresponding nutritional information is clear to understand.

The menu consists of the following main categories: Appetizers, Dim Sum, Sushi, Salads and Soups, Main Entrees, Noodles and Rice, Ramen, Sides, Kids Menu, and Dessert.

P.F. Chang’s also has a dedicated menu that is made with gluten-free ingredients. The gluten-free menu is available upon request.

It has many of the same categories as the regular menu: Gluten-Free Appetizers, Gluten-Free Soup, Gluten-Free Entrees, Gluten-Free Noodles and Rice, and Gluten-Free Sides.

To view the nutrition facts for each menu item, refer to the P.F. Chang’s Menu Nutritionals.

For information on which menu items contain dietary allergies, refer to the P.F. Chang’s Allergen Matrix.

Most Nutritious Options
  • Edamame (Appetizers)

  • Vegetable Spring Rolls (Dim Sum)

  • Spicy Tuna Roll (Sushi)

  • Egg Drop Soup Cup (Salads and Soups)

  • Buddha’s Feast Steamed (Main Entrees)

  • Fried Rice With Vegetables (Noodles and Rice)

  • Tonkotsu Ramen (Ramen)

  • Brown Rice (Sides)

  • Baby Buddha's Feast Steamed (Kids Menu)

Least Nutritious Options
  • Tempura Calamari and Vegetables (Appetizers)

  • Miso Lobster Dumplings (Dim Sum)

  • Dynamite Shrimp Roll (Sushi)

  • Mandarin Crunch Salad (Salads and Soups)

  • Peking Duck (Main Entrees)

  • Chicken Pad Thai (Noodles and Rice)

  • Spicy Miso Ramen (Ramen)

  • Fried Rice (Sides)

  • Kids Chicken Fried Rice (Kids Menu)

If you’re looking for the healthiest meal at P.F. Chang’s, the steamed Buddha’s Feast nutrition profile 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 the Chicken Lettuce Wraps, Crispy Green Beans, and Dynamite Shrimp. Sharing the appetizers with family and friends is a good way to sample the various appetizers without filling up on starters before the entrees are served. 

Most Nutritious Option

Edamame is a popular appetizer in Asian-style cuisine. This is a vegetarian option that can also be made gluten-free for those with allergies. The appetizer consists of steamed edamame that is tossed with salt. Since it is a vegetable dish, it is no surprise that it is one of the chain restaurant’s more nutritious appetizers.

The Edamame appetizer contains 400 calories, 17g of fat, 2.5g of saturated fat, 36g of protein, 25g of carbohydrates, and 1,960mg of sodium. It is also free of cholesterol and low in sugar with just 1g of sugar per serving.

Least Nutritious Option

Tempura is a type of batter that creates an airy, crunchy texture when cooked in a deep fryer. It is commonly used on vegetables and fish in Asian-style cooking. At P.F. Chang’s, the tempura battered appetizer contains a medley of calamari, bell pepper, baby spinach, carrots, and dipping sauce. Since it is battered and fried, it is high in calories and sodium when eaten alone.

The Tempura Calamari and Vegetables contain 960 calories, 73g of fat, 12g of saturated fat, 61g of carbohydrates, 18g of protein, and 1,580mg of sodium. It also contains 135mg of cholesterol and 13g of sugar per serving.

Dim Sum

Dim sum is a Cantonese tradition that consists of small dishes or bite-sized portions. Dumplings is the most popular example of a dim sum dish. At P.F. Chang’s, guests can choose between various types and amounts of vegetable spring rolls, pork dumplings, shrimp dumplings, egg rolls, lobster dumplings and wontons.

Most Nutritious Option

Of the various dim sum options, the vegetable spring rolls contain the most vegetables. Therefore, they are lower in calories and sodium than the other options. Some of the dim sum options that contain animal protein are also high in cholesterol with up to 190mg of cholesterol per serving, whereas the vegetarian option is cholesterol-free.

Two Vegetable Spring Rolls contain 390 calories, 19g of fat, 3g of saturated fat, 53g of carbohydrates, 4g of protein, and 990mg of sodium. They are also free of trans fat and cholesterol, but they contain 25g of sugar per serving.

Least Nutritious Option

Lobster and butter go hand-in-hand, and this dim sum option has both. Dumplings are a go-to for dim sum, and this one has the indulgent and satisfying flavors of buttery lobster. However, it is quite high in sodium and cholesterol. 

The Miso Lobster Dumplings contain six pieces per serving. This dim sum option contains 780 calories, 61g of fat, 30g of saturated fat, 38g of carbohydrates, 18g of protein, and 1,100mg of sodium. They also contain 190mg of cholesterol per serving.

Sushi

Sushi lovers will rejoice at P.F. Chang’s since there are several rolls to choose from. There are five main types of sushi offered at P.F. Chang’s. These include the Shrimp Tempura Roll, Dynamite Shrimp Roll, California Roll, Kung Pao Dragon Roll, and Spicy Tuna Roll. All of these contain fish, so they are not vegetarian- or vegan-friendly. For meat eaters, however, sushi rolls can be a great source of protein.

Most Nutritious Option

The ingredients in spicy tuna sushi 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 of fat, 1g of saturated fat, 43g of carbohydrates, 19g of protein, and 680mg of sodium. It is also low in cholesterol and sugar with 35mg and 10g, respectively.

Least Nutritious Option

Since it contains tempura-battered shrimp, the Dynamite Shrimp Roll is higher in calories, fat, carbs, cholesterol, and sugar than the other sushi rolls. Since it is smoked tableside, it makes for a nice outing with friends and family. If you want to enjoy the experience of ordering the Dynamite Shrimp Roll, be sure to split the serving with others at your table.

The Dynamite Shrimp Roll contains 800 calories, 43g of fat, 6g of saturated fat, 84g of carbohydrates, 21g of protein, and 2,590mg of sodium. It also contains 105mg of cholesterol and 25g of sugar per serving.

Salads and Soups

When you do not know what healthy options exist at a restaurant, soup and salad is usually a safe side of the menu. The soup and salad selection at P.F. Chang’s is miniscule, however. There are just two types of salad and three types of soup.

The salad selection includes the Mandarin Crunch Salad or the Asian Caesar Salad. Guests can choose between two protein options, chicken or salmon, to add to the salad. If you decide on a salad, the chicken topping is a lighter choice than the salmon.

The soup selection includes the Wonton Soup, Egg Drop Soup, and Hot and Sour Soup. All three soups can be served in a small cup size or slightly larger bowl size. 

Most Nutritious Option

Egg drop soup is not a common choice at most American restaurants. However, it is a popular choice at P.F. Chang’s. The soup contains a velvety broth with vegetables like carrots and green onions. Choose between two sizes of this soup. 

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 just 40 calories, 1g of fat, 0g of saturated fat, 1g of protein, 6g of carbohydrates, and 560mg of sodium. 

Least Nutritious Option

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 contains 750 calories, 46g of fat, 6g of saturated fat, 14g of protein, 75g of carbohydrates, and 1,510mg of sodium. These nutrition facts do not account for added protein on top of the salad. When you add chicken or salmon, it also contains between 72mg and 75mg of cholesterol.

Main Entrees

P.F. Chang’s entrees are the heart of the menu. The restaurant chain offers a mixture of meat and vegetable dishes, some of which can be made gluten-free. This section of the menu contains classic Chinese-style entrees 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 entrees.

Most Nutritious Option

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, order this dish steamed instead of stir-fried.

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

Least Nutritious Option

While many of the entrée selections at P.F. Chang’s are high 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 of fat, 66g of saturated fat, 157g of carbohydrates, 99g of protein, and 5,210mg of sodium. It also contains 465mg of cholesterol and 71g of sugar per serving.

If you are eager to try the peking duck or have a special occasion coming up, one way to enjoy it is by sharing with others at your table. This entrée comes on a large plate served 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 diets, so it is easy to understand why 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.

Most Nutritious Option

Though it sounds like a vegetarian-friendly option, the vegetable fried rice contains shellfish. Therefore, this rice dish is not suitable for vegetarians and vegans. Though it is not a vegetarian option, it is still an option for those who wish to eat more vegetables when visiting restaurants. 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 of fat, 3g of saturated fat, 164g of carbohydrates, 25g of protein, and 1,360mg of sodium.

Least Nutritious Option

Arguable one of the most famous Asian-style dishes, pad thai is a go-to option for many Americans when visiting new restaurants. However, the rendition of this dish at P.F. Chang’s is more indulgent than most. 

The Chicken Pad Thai consists of rice noodles, tofu, green onions, spices, and peanuts. It contains 1,320 calories, 39g of fat, 7g of saturated fat, 190g of carbohydrates, 53g of protein, and 2,730mg of sodium. It also contains 240mg of cholesterol and 50g of sugar.

Ramen

Ramen is another popular noodle dish at P.F. Chang’s. The chain offers just two types of ramen to choose from: Spicy Miso Ramen and Tonkotsu Ramen. Both of which can be served with various add ons, including fried egg, spicy bomb, poached shrimp, braised pork, and braised chicken. Adding these toppings to the ramen will alter the nutrition facts. 

Though these ramen dishes contain simple ingredients including vegetables, the sodium content of both are quite high. These ramen dishes should be eaten in moderation.

Most Nutritious Option

Tonkotsu ramen is a traditional Japanese dish. The broth is made with pork bones, so it is not a vegetarian-friendly noodle dish. It also contains milk for those with allergies.

At P.F. Chang’s, an order of the Tonkotsu Ramen consists of creamy pork broth, shiitakes, carrots, bean sprouts, and green onions. Without add ons, this menu item contains 790 calories, 34g of fat, 9g of saturated fat, 19g of protein, 106g of carbohydrates, and 3,520mg of sodium.

Least Nutritious Option

Though the other type of ramen offered at P.F. Chang’s contains fewer calories than the Tonkotsu, it is even higher in sodium. When adding a protein source, such as fried egg or poached shrimp, this ramen is also a significant source of cholesterol. Adding a protein increases the cholesterol content by up to 185mg of cholesterol per serving.

An order of the Spicy Miso Ramen at P.F. Chang’s contains 700 calories, 22g of fat, 3g of saturated fat, 106g of carbohydrates, 20g of protein, and 4,210mg of sodium. People who follow a low-sodium diet should opt for a menu item with less sodium. 

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.

Most Nutritious Option

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 of fat, 0g of saturated fat, 40g of carbohydrates, 4g of protein, and 0mg of sodium. It also contains 0mg of cholesterol, 0g of sugar, and 3g of 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.

Least Nutritious Option

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 of fat, 3g of saturated fat, 77g of carbohydrates, 13g of protein, and 700mg of sodium. It also contains 186mg of cholesterol and 10g of 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. 

Most Nutritious Option

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 of fat, 0g of saturated fat, 12g of carbohydrates, 4g of protein, and 50mg of sodium. It also contains 5g of fiber per serving. These nutrition facts do not include any sides or beverages.

Least Nutritious Option

The kids menu item with the most calories and cholesterol is the Kids Chicken Fried Rice. Each serving contains 570 calories, 19g of fat, 3.5g of saturated fat, 75g of carbohydrates, 23g of protein, and 730mg of sodium. 

One alternative to this dish is ordering the Baby Buddha’s Feast with a side of brown rice.

Diet-Specific Options

P.F. Chang’s offers choices for gluten-free, vegetarian, and vegan diets, but could improve its low-carb, low-FODMAP, low-fat, low-sodium, and diabetes-friendly menu items.

Gluten-Free

  • 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

P.F. Chang’s has a separate gluten-free menu for people who follow a gluten-free diet. Certain menu items must be requested to be made gluten-free. Though some menu items are gluten-free, cross contamination may occur in the P.F. Chang’s kitchen where other foods that contain gluten are prepared.

Low-Carb

  • Egg Drop Soup
  • Wonton Soup
  • Pepper Steak
  • Steamed Buddha’s Feast
  • Shrimp with Lobster Sauce 

Low-FODMAP

  • Buddha’s Feast
  • Ma Po Tofu
  • Fried Eggplant
  • Brown Rice

The low-FODMAP selection at P.F. Chang’s is slim. When ordering any FODMAP-friendly menu items, opt for light sauce.

Diabetes-Friendly

  • Buddha’s Feast
  • Brown Rice
  • Mandarin Crunch Salad with Chicken
  • Fried Eggplant
  • Chicken Lettuce Wraps

A diabetes-friendly diet tends to be lower in carbs. This varies from person to person. People with diabetes should aim to consume plenty of vegetables and lean protein like chicken breast.

Low-Fat

  • Spicy Tuna Roll
  • Egg Drop Soup
  • Chang’s Spicy Chicken Steamed
  • Ginger Chicken with Broccoli
  • Lo Mein Vegetables

Low-Sodium

  • Steamed Buddha’s Feast
  • Spicy Tuna Roll
  • Sweet and Sour Chicken
  • Wonton Soup Cup

Like 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.

Vegetarian

  • Vegetable Spring Rolls
  • Edamame
  • Buddha’s Feast
  • Ma Po Tofu
  • Stir-Fried Eggplant

Vegan

  • Edamame
  • Buddha’s Feast
  • Ma Po Tofu
  • Stir-Fried Eggplant
  • Brown 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

If you have a local P.F. Chang’s near you, you can visit confidently knowing that there are some menu items that are more nutritious than others. 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. You can not go wrong with a vegetable-heavy dish like that one.

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