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

PF Chang's

Verywell / Christian Alzate

P.F. Chang’s is a family-friendly American chain restaurant inspired by Chinese cuisine. 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 are clear to understand. 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.

What to Order & Avoid at P.F. Chang's
 Most Nutritious Options Least Nutritious Options
Edamame (Appetizers) Tempura Calamari & Vegetables (Appetizers)
Vegetable Spring Rolls (Dim Sum) Miso Butter Lobster 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)
Tonkotsu Ramen (Ramen) Spicy Miso Ramen (Ramen)
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 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 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 entrées are served. 

✓ Edamame

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

✗ Tempura Calamari & Vegetables

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 calamari and vegetables is a battered 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 dish contains 960 calories, 73g fat, 12g saturated fat, 61g carbohydrates, 18g protein, and 1,580mg sodium. It also contains 135mg cholesterol and 13g sugar per serving. If you want a tempura seafood dish, look toward the tempura-battered dynamite shrimp, which contains 640 calories, 48g fat, 7g saturated fat, 36g carbohydrates, 20g protein, and 790mg sodium.

Dim Sum

Dim sum is a Cantonese tradition that consists of small dishes or bite-sized portions. Dumplings are 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.

✓ Vegetable Spring Rolls

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 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.

✗ Miso Butter Lobster Dumplings

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 butter lobster dumplings contain six pieces per serving. This dim sum option contains 780 calories, 61g fat, 30g saturated fat, 38g carbohydrates, 18g protein, and 1,100mg sodium. They also contain 190mg of cholesterol per serving. Consider splitting this appetizer with a friend to help cut back on the sodium consumed.

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.

✓ 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. 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 roll, be sure to split the serving with others at your table.

The dynamite shrimp 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

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 minuscule, 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 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. 

✓ Egg Drop Soup

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 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 contains 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. When you add chicken or salmon, it also contains between 72mg and 75mg of cholesterol.

If you're looking for a salad, consider the Asian Caesar salad, which is lower in both calories and sodium. It comes in at 410 calories, 30g fat, 7g saturated fat, 22g carbohydrates, 15g protein, and 880mg sodium.

Main Entrées

P.F. Chang’s entrées 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 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, 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 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 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.

✓ Fried Rice With Vegetables

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 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 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 fat, 7g saturated fat, 190g carbohydrates, 53g protein, and 2,730mg sodium. It also contains 240mg cholesterol and 50g sugar. For a lower-calorie and lower-fat chicken and noodle dish, order the Lo Mein chicken, which contains 900 calories, 25g fat, 5g saturated fat, 120g carbohydrates, 50g protein, and 3,530mg sodium. This dish does, however, have a higher amount of sodium.

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 is quite high. These ramen dishes should be eaten in moderation.

✓ Tonkotsu Ramen

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 fat, 9g saturated fat, 106g carbohydrates, 19g protein, and 3,520mg sodium.

✗ Spicy Miso Ramen

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.

✓ 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. 

✓ 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 any sides or beverages.

✗ Kids' Chicken Fried Rice

The kids' menu item with the most calories and cholesterol is the kids' chicken fried rice. Each serving contains 570 calories, 19g fat, 3.5g saturated fat, 75g carbohydrates, 23g protein, and 730mg sodium. 

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

Dessert

The dessert menu at P.F. Chang's includes nearly a half dozen sweet dishes that can be added to the end of your meals. High in calories and sugar, these desserts are best shared with a friend or skipped altogether.

✓ 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 entire menu.

✗ The Great Wall of Chocolate

Meanwhile, the Great Wall of Chocolate dessert is the most indulgent and calorie-loaded dessert on the menu. With 1,700 calories, 71g fat, 30g saturated fat, 259g carbohydrates, 17g protein, and 1,410mg sodium, it has nearly the calorie count of a full meal. Consider splitting this with others at your table to get a sweet end to your meal.

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, and the gluten-free Chang's chicken lettuce wraps provide a nutritious and hearty meal. 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 (cup: 6g carbohydrates; bowl: 42g carbohydrates)
  • Wonton Soup (cup: 13g carbohydrates; bowl: 53g carbohydrates)
  • Pepper Steak (29g carbohydrates)
  • Steamed Buddha’s Feast (28g carbohydrates)
  • Shrimp with Lobster Sauce (22g carbohydrates)

Create your own low-carb meal with a cup of the egg drop soup and the shrimp with lobster sauce for a total of 28g carbohydrates.

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. For example, order the nutritious Buddha's Feast and ask for the light sauce option.

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, 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.

Low-Fat

  • Spicy Tuna Roll (6g fat)
  • Egg Drop Soup (cup: 1g fat; bowl: 7g fat)
  • Chang’s Spicy Chicken Steamed (12g fat)
  • Ginger Chicken with Broccoli (12g fat)
  • Lo Mein Vegetables (14g fat)

For a hearty low-fat meal, choose the ginger chicken with broccoli, which also packs in the heart health benefits of the cruciferous vegetable.

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. For a most nutritious choice, select the sweet and sour chicken, which delivers 420mg sodium per serving.

Vegetarian

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

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

Vegan

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

As for vegetarian diets, the Buddha's Feast is a great option for vegans as well. You can also create your own meal with the stir-fried eggplant and the Ma Po tofu.

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 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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