P.F. Chang’s Nutrition Info (Updated, Healthy Options)

PF Changs Nutrition Info

P.F. Chang’s Nutrition Info

Asian cuisine is incredibly varied, and you can get a taste of that variety on P.F. Chang’s. This is Asian American cuisine, so it’s not technically as authentic as it could be. But it’s as close as we’re likely to get without deviating too much from the food we’re used to and the food we’re happy to eat.

A lot of Asian food in the United States is heavy on the oil and the fat. It is fried. It is battered. And it’s not healthy. That’s not the case here though and there are many healthy options on P.F. Chang’s.

Below you will find the full table of P.F. Chang’s menu items, including all of the calories, fat and sugar. Underneath that is a some helpful info on their special diet options.

P.F. Chang’s Nutrition Table

Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (g)Carbs (mg)Sugar (g)Protein (g)
Street Fare
Salt & Pepper Calamari750404.5
0
6400
72
24
26
Chicken Satay
390
18
8
0
600
19
15
34
Edamame with Kosher Salt
400
17
2.5
0
1960
25
1
37
Cauliflower Tempura
550
36
5
0.5
990
57
18
8
Hunan Dragon Wings
1090
86
17
1
4430
34
23
45
Changs BBQ Spare Ribs
1210
64
18
3
3550
62
50
97
Crispy Green Beans Original
1040
81
12
0.5
1560
71
11
8
Crispy Green Beans Small
690
58
8
0
1130
37
7
4
Dynamite Shrimp
490
39
5
0
890
26
5
6
Chang's Chicken Lettuce Wraps
580
29
6
0
2590
48
22
34
Chang's Vegetarian Lettuce Wraps
470
21
2.5
0
2390
39
11
25
Jicama Lobster & Shrimp Tacos
380
30
10
0.5
770
13
2
14
Orange Ginger Edamame
420
19
3
0
1610
33
1
37
Jicama Kung Pao Chicken Tacos
370
24
3.5
0
760
17
6
21
Northern Style Spare Ribs
1130
63
18
3
6260
41
32
97
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (g)Carbs (mg)Sugar (g)Protein (g)
Dim Sum
Sriracha Chicken Wontons
610
31
10
0
1530
60
24
19
Vegetable Spring Rolls (2)
230
6
1
0
1320
43
25
3
Vegetable Spring Rolls (4)
350
11
1.5
01960
58
27
5
Handmade Pork Dumpling Pan Fried (4)
270
11
3.5
0
780
27
7
16
Handmade Pork Dumplings Pan Fried (6)
420
17
5
0
1330
42
12
25
Handmade Pork Dumpling Steamed (4)
200
2.5
0.5
0
800
27
6
15
Handmade Pork Dumpling Steamed (6)
320
4
1
01360
43
11
23
Handmade Shrimp Dumplings Pan Fried (4)
200
6
1
01470
255
14
Handmade Shrimp Dumplings Pan Fried (6)
320
9202350
40
821
Handmade Shrimp Dumplings Steamed (4)
190
2.5
00800
21
719
Handmade Shrimp Dumplings Steamed (6)
290
4
001350
33
1129
House-Made Egg Rolls Pork (2)
380
12
3.5
01640
54
1813
House-Made Egg Rolls Pork (4)
680
23
703150
91
2226
House-Made Egg Rolls Chicken(2)
320
7
1.5
0
1640
521814
House-Made Egg Rolls Chicken(4)
570
122.5
03150
88
22
26
Hand-Folded Crab Wontons (4)
380
209
0.5
1130
43
59
Hand-Folded Crab Wontons (6)
610
30131196074914
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (g)Carbs (mg)Sugar (g)Protein (g)
Sushi
Shrimp Tempura Roll500182.501360631419
Kaleidoscope Roll270101.5074030814
Ahi Poke with Avocado*380142093034629
California Roll35091.501140521413
Dynamite Scallop Roll*420121.501370541520
Spicy Tuna Roll280300930431117
Lobster Avocado Roll*400182.5073045914
Soups
Egg Drop Soup Bowl280112.50298038117
Egg Drop Soup Cup401.500450621
Chang's Spicy Chicken Noodle Soup590162.503310801236
Hot & Sour Soup Bowl460133.509590581527
Hot & Sour Soup Cup7020.501440924
Wonton Soup Bowl46012202850491738
Wonton Soup Cup11030056011410
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (g)Carbs (mg)Sugar (g)Protein (g)
Salads
Lemongrass Chicken Salad430182.50298038117
Shanghai Waldorf Salad6305180.5750362011
Shanghai Waldorf Salad with Chicken7405480.51110372129
Chang's Crisp Salad with Seared Ahi*6905380.51500301125
Market Sides
Sriracha Hot Potatoes**7905180.5247075127
Chili Garlic Green Beans Large320162.50288040239
Chili Garlic Green Beans Small160810144020115
Sichuan Style Asparagus Large300162.502900331810
Sichuan Style Asparagus Small7040.50730842
Wok-Seared Spinach with Garlic Large16091.5090015212
Wok-Seared Spinach with Garlic Small120810450816
Wok-Charred Brussels Sprouts210132022802295
Long Life Noodles (Side)5901880.52470921114
Fried Rice (Side)56020401300781014
White Rice - individual serving22000004914
Brown Rice - individual serving19000004004
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (g)Carbs (mg)Sugar (g)Protein (g)
CHICKEN ENTRÉES
General Tso's Chicken11805890.54430894971
Chang's Spicy Chicken960356015001029061
Korean BBQ Chicken Stir-Fry91046701410734663
Almond Cashew Chicken730294.505120573363
Orange Peel Chicken98039602430926870
Crispy Honey Chicken1200487014101305055
Sesame Chicken990366025901027769
Singapore Firecracker Chicken600321112150281455
Sweet & Sour Chicken830314.50910986944
Kung Pao Chicken1090641002520582870
VEGETARIAN ENTRÉES
Buddha's Feast Stir-Fried48012103860652830
Buddha's Feast Steamed250400300321126
Stir-Fried Eggplant480233.50373065417
Coconut Curry Vegetables1270903602800733147
Ma Po Tofu95062904140612654
BEEF ENTRÉES
Tokyo Steak & Udon12605811031501324957
Beef A La Sichuan81035803320776747
Beef with Broccoli71037804020452454
Orange Peel Beef82037803080776049
Mongolian Beef7904421003750433562
Wok Fired Filet Mignon93056181.52360521555
Pepper Steak68038803720311852
SEAFOOD ENTRÉES
Surf & Turf88049131.52170462361
Crispy Honey Shrimp1040415021601315031
Chang's Lobster & Shrimp Rice103048131256098846
Kung Pao Shrimp84055902910471837
Salt & Pepper Prawns650323.503140451349
Oolong Chilean Sea Bass63037703360422836
Walnut Shrimp with Melon14201131801390694733
Shrimp with Lobster Sauce3802040295020729
Hong Kong Style Sea Bass5704480184018727
Kung Pao Scallops85049702720471958
Asian Grilled Salmon6103550143017856
Orange Peel Shrimp660294.502620785127
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (g)Carbs (mg)Sugar (g)Protein (g)
Desserts
Vietnamese Chocolate Lava Cake80049270.5340866812
Banana Spring Rolls1030421705601524214
The Great Wall of Chocolate149072261.5141020915017
New York-Style Cheese Cake89057361.5730826814
Chocolate Dome610432518561498
Berry Ginger Shortcake Large10007526133071547
Berry Ginger Shortcake Small50038130.517037283
Seasonal Cobbler92058362.5120896112
Kid's Desserts
Kids Honey Chicken570182.50790713027
Kids Sweet & Sour Chicken440182.50500432927
Kids Chicken Lo Mein38013201810471420
Kids Chicken Fried Rice49092.50137076824
Baby Buddha's Feast Stir Fried180810183023126
Baby Buddha's Feast Steamed60000501234
GF Kids Chicken Fried Rice51092.501720781026
GF Steamed Baby Buddha's Feast600
00501234
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (g)Carbs (mg)Sugar (g)Protein (g)
KIDS SIDES
Kids Steamed Snap Peas100000211
Kids Steamed Carrots1000020310
Kids Fruit Cup300005760
Kids Steamed Broccoli1000010101
KIDS MENU
Kids Honey Chicken570182.50790713027
Kids Sweet & Sour Chicken440182.50500432927
Kids Chicken Lo Mein38013201810471420
Kids Chicken Fried Rice49092.50137076824
Baby Buddha's Feast Stir Fried180810183023126
Baby Buddha's Feast Steamed60000501234
GF Kids Chicken Fried Rice51092.501720781026
GF Steamed Baby Buddha's Feast60000501234
KIDS DRINKS
Kids Milk 2%18074.50170181812
Kids Apple Juice1700001542360
Kids Orange Juice1700.500039313
Kids Lemonade120000031290
Kids Strawberry Lemonade110000030270
KIDS DESSERTS
Kids Coconut Pineapple Ice Cream25012808532244
Kids Vanilla Bean Ice Cream230131006525235
Item NameCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (g)Carbs (mg)Sugar (g)Protein (g)
GLUTEN FREE SMALL PLATES
GF Chang's Chicken Lettuce Wraps59029603090461936
GLUTEN FREE SOUP
GF Egg Drop Soup cup401.500450621
GF Egg Drop Soup bowl280112.50298038117
GLUTEN FREE MARKET SIDES
GF Wok-Seared Spinach with Garlic Small120810450816
GF Wok-Seared Spinach with Garlic Large16091.5090015212
GF Fried Rice57020401610801215
GLUTEN FREE NOODLES & RICE
GF Fried Rice Combo1210317037701662460
GF Fried Rice with Beef1230358038501612463
GF Fried Rice with Pork13004010037501702460
GF Fried Rice with Shrimp1020184038001642344
GF Fried Rice with Vegetables980224.5032401662629
GF Fried Rice with Chicken1190265035501672368
GF Pad Thai Combo1020163.5050401634943
GF Pad Thai Chicken1040173.5049001634946
GF Pad Thai Shrimp1000153051801634939
GF Street Noodles820142026001251632
GLUTEN FREE CHICKEN ENTRÉES
GF Chang's Spicy Chicken960356015001029061
GF Singapore Firecracker Chicken600321112150281455
GF Ginger Chicken with Broccoli550142.503690472563
GLUTEN FREE BEEF ENTRÉES
GF Mongolian Beef80042904070413264
GF Beef with Broccoli74036804900502858
GLUTEN FREE SEAFOOD ENTRÉES
GF Shrimp with Lobster Sauce3802040295020729
GLUTEN FREE VEGETARIAN ENTRÉES
GF Coconut Curry Vegetables1270903602800733147
GLUTEN FREE DESSERTS
GF Chocolate Dome610432518561498
Berry Ginger Shortcake Large10007526133071547
Berry Ginger Shortcake Large50038130.517037283

P.F. Chang’s Healthy Options

P.F. Chang's Healthy Options

There are healthier options available, including these feast of juice, vegetables, rice, noodles and a few more fattening dishes thrown in for good measure.

Looking to shed a few pounds? Just because you’re eating out doesn’t mean you have to ignore your diet for the night.

You can choose some of the vegetable sides, which are tossed in light sauces and come packed with healthy carbs, fiber and vitamins. Add in a light lunch of lean meats with vegetables, or some grilled fish, and you can even leave room for dessert.

The problem is not finding the healthy alternative, it’s resisting all of those saucey, fatty meals that are paraded before you.

P.F. Chang’s Special Diets

There are a number of special diet options on this menu. In fact, P.F. Chang’s are one of the most proactive of all restaurant chains when it comes to catering for vegetarians, vegans and celiacs. They are leagues ahead of the likes of Arby’s, McDonalds and Subway. They even have an edge over the likes of Olive Garden, Nando’s and Pizza Hut, casual dining restaurants that are always trying to cater for every last one of their customers.

Vegetarian:

The Veggie Lettuce Wraps are one of the tastiest V-Friendly meals on the P.F. Chang’s menu, but they are far from the only option. There are Vegetable Dumplings and Vegetable Spring Rolls. There are a number of Vegetarian soups and salads and there are also plenty of mains, desserts and more that are okay for veggies.

Vegan:

Take away the meat and the fish and your options deplete. Take away the dairy and they are reduced even further. A lot of restaurants just don’t cater for vegans as they should, but chains tend to be different. P.F. Chang’s have a substantial vegan menu.

The Vegetable Dumplings, Spring Rolls and Spicy Green Beans are all vegan. The Veggie Lettuce Wraps are also vegan. There are also several vegan entrees and drinks. However, you may need to skip the mains.

Peanut Allergy:

Peanuts and other nuts are common in Asian cooking and they are commonplace on this menu as well. However, they do cater for people with nut allergies and if you let them know in advance, they can point you to dishes that do not contain any nuts.

Gluten-Free:

There are a number of gluten-free options at P.F. Chang’s. There is a gluten-free menu that includes many of their favorites, but cooked in a way that does not include gluten. They use wheat-free soy sauce when cooking these meals and you can also ask for some of this on the side if you want.

Just make sure you leave room for dessert. There is a Flour-Less Chocolate Cake on the menu that celiacs swear by.

0 Comments