pf chang's Calories and Nutrition Information 2026

PF Chang’s Calories and Nutrition Information is one of the most frequently searched topics for fans of this famous Asian-inspired restaurant chain. Whether you’re a calorie counter, someone managing macros, or simply health-conscious, understanding what goes into your plate at PF Chang’s can make your dining experience much better.

In this guide, we’ll break down PF Chang’s nutrition facts, including calories, protein, fat, carbs, sodium, and allergens across their starters, entrees, sides, desserts, and drinks. We’ll also highlight gluten-free and vegetarian options, meal customization strategies, and provide tips to enjoy PF Chang’s while sticking to your health goals.

View Full: PF Chang’s Menu With Prices

Why PF Chang’s Nutrition Information Matters

PF Chang’s offers bold flavors, large portions, and dishes influenced by Chinese, Thai, and Asian fusion cuisines. While delicious, many items are higher in calories, sodium, and sugar compared to home-cooked meals. By knowing PF Chang’s nutrition breakdown, you can:

Make healthier choices (swap sides, sauces, or proteins).
Stay within your daily calorie or macro goals.
Avoid hidden allergens and gluten.
Compare options for low-carb, high-protein, or plant-based diets.

PF Chang’s Nutritional Information Overview

Here’s a quick reference table showing the calorie range across PF Chang’s most popular categories:

Menu Category	Calories
Starters & Appetizers	190 – 1,000+
Soups & Salads	100 – 800
Chicken Entrees	500 – 1,200
Beef & Pork Entrees	600 – 1,500
Seafood Entrees	450 – 1,100
Vegetarian & Vegan Options	400 – 900
Rice & Noodles	300 – 1,200
Desserts	300 – 1,400
Drinks (Non-Alcoholic)	0 – 400
Alcoholic Beverages	120 – 600

Popular PF Chang’s Dishes with Calories & Nutrition

Let’s take a closer look at some fan favorites and their nutrition details. (Values are approximate and may vary by location/portion size.)

1. Chang’s Chicken Lettuce Wraps

Calories: 650
Protein: 35g
Carbs: 45g
Fat: 28g
Sodium: 1,620mg

These signature lettuce wraps are lower in carbs if eaten without the full sauce portion. Great for sharing.

2. Mongolian Beef

Calories: 870
Protein: 54g
Carbs: 75g
Fat: 39g
Sodium: 2,180mg

Savory and sweet, but high in sodium and sugar. Ask for light sauce to reduce calories.

3. Kung Pao Chicken

Calories: 950
Protein: 45g
Carbs: 65g
Fat: 52g
Sodium: 2,300mg

Spicy and flavorful, but calorie-dense. Opt for steamed rice instead of fried rice to balance it.

4. Crispy Honey Shrimp

Calories: 890
Protein: 36g
Carbs: 98g
Fat: 34g
Sodium: 1,900mg

Breaded and coated in sweet sauce. Choose steamed broccoli as a side to reduce calorie overload.

5. Vegetable Fried Rice

Calories: 830
Protein: 22g
Carbs: 108g
Fat: 33g
Sodium: 1,750mg

A classic side, but portion size makes it heavy. Share or pair with a protein-based entree.

6. Great Wall of Chocolate (Dessert)

Calories: 1,570
Protein: 21g
Carbs: 180g
Fat: 85g
Sodium: 1,200mg

Perfect for sharing. Eating solo could exceed half your daily intake.

Healthiest Options at PF Chang’s

If you want lighter, nutrient-focused choices, here are some solid picks:

Dish	Calories	Notes
Wonton Soup	190	Low-calorie starter
Buddha’s Feast (Steamed)	470	Vegetarian, steamed
Asian Caesar Salad (No Croutons)	390	Lower carb
Shrimp with Lobster Sauce	550	Lean protein
Steamed Brown Rice	320	Whole grain
Grilled Salmon	590	Omega-3 rich

Vegetarian & Vegan Options

PF Chang’s offers vegetarian and some vegan dishes, though sauces may contain oyster/fish sauce. Always confirm with staff.

Buddha’s Feast (Steamed) – 470 Cal
Stir-Fried Eggplant – 530 Cal
Vegetable Spring Rolls (2 pcs) – 260 Cal
Vegetable Lo Mein – 900 Cal

Tip: Ask for steamed over stir-fried to save on oils and calories.

Gluten-Free Options at PF Chang’s

PF Chang’s has a dedicated gluten-free menu featuring dishes prepared with gluten-free soy sauce.

Gluten-Free Dish	Calories
GF Chang’s Chicken Lettuce Wraps	640
GF Mongolian Beef	870
GF Fried Rice (Combo)	830
GF Egg Drop Soup	200

Allergen Information

PF Chang’s menu items may contain soy, peanuts, shellfish, dairy, gluten, and sesame.

Here’s a summary allergen chart (check location-specific menus for accuracy):

Allergen	Common in Dishes
Soy	Sauces, marinades, tofu
Shellfish	Shrimp, lobster, scallops
Dairy	Cream sauces, desserts
Wheat/Gluten	Noodles, fried items
Peanuts/Nuts	Kung Pao, desserts, sauces
Sesame	Dressings, toppings

Tips for Eating Healthy at PF Chang’s

Share entrees – Portions are big, splitting saves calories.
Ask for sauces on the side – Controls sugar and sodium intake.
Choose steamed rice or vegetables instead of fried rice.
Balance your plate – Pair a protein with a vegetable dish.
Skip sugary drinks – Stick to water, unsweetened tea, or diet soda.
Split desserts – Most are over 1,000 calories per slice.

PF Chang’s Drinks Nutrition

Drink	Calories
Hot Tea	0
Coca-Cola (20 oz)	240
Asian Pear Mojito	230
White Sangria	200
Beer (12 oz)	150–250

Frequently Asked Questions (FAQs)

1. How many calories are in PF Chang’s Lettuce Wraps?

Around 650 calories for a full order, depending on sauce use.

2. What is the healthiest entree at PF Chang’s?

The Buddha’s Feast (steamed) and Shrimp with Lobster Sauce are lighter options.

3. Does PF Chang’s have a gluten-free menu?

Yes, they offer a dedicated gluten-free menu with soy-sauce alternatives.

4. Are PF Chang’s portions large?

Yes, most entrees serve 2 people. Splitting is recommended.

5. How many calories are in PF Chang’s Fried Rice?

About 830 calories per serving.

6. Is PF Chang’s good for low-carb diets?

Yes, choose lettuce wraps, grilled meats, and steamed veggies.

7. Does PF Chang’s use MSG?

Most dishes contain soy sauce which has natural glutamates; check locally.

8. Are PF Chang’s desserts high in calories?

Yes, most exceed 1,000 calories per serving.

9. What are the best vegan dishes at PF Chang’s?

Buddha’s Feast (steamed) and Stir-Fried Eggplant.

10. How much sodium is in PF Chang’s food?

Many dishes exceed 1,500mg sodium per entree. Choose carefully.

11. Can I customize my order at PF Chang’s?

Yes, you can request light sauce, steamed veggies, or no fried prep.

12. What’s the calorie count for PF Chang’s Mongolian Beef?

About 870 calories per serving.

13. Does PF Chang’s have keto-friendly options?

Yes, lettuce wraps and grilled proteins with no rice are keto-friendly.

14. Are there low-sugar options?

Yes, stick with grilled proteins and avoid sweet sauces or desserts.

15. Does PF Chang’s publish official nutrition info?

Yes, their official website provides an up-to-date nutrition guide.

Final Thoughts

PF Chang’s is known for bold flavors, but their dishes can be calorie-heavy and sodium-rich. By understanding PF Chang’s calories and nutrition information, you can make smarter dining decisions—whether you’re looking for a low-carb, vegetarian, gluten-free, or lighter calorie meal.

Next time you visit, remember: portion control, sauce moderation, and balanced sides can help you enjoy PF Chang’s without guilt.