The Best & Worst Pei Wei Orders, According to a Dietitian

The Chicken Dumplings in Pei Wei's Shareables section are our favorite healthy appetizer. Steamed dumplings are healthier than fried ones and yet tasty. At 120 calories per four dumplings, they are a filling dinner starter.

Chicken Dumplings

Shareables Signature Chicken Lettuce Wraps are less healthful. They seem healthy, but each appetizer has 850 calories and 3,190 milligrams of salt, much above daily recommended consumption.

Signature Chicken Lettuce Wraps

Mongolian Chicken is one of the healthiest entrees in terms of calories, salt, and sugar. One of Pei Wei's more balanced alternatives, each half-portion has 305 calories and 36 grams of protein.

Mongolian Chicken

Pei Wei Original Shrimp, another low-calorie option, has 360 calories per half serving. Be aware that each serving contains 2,150 milligrams of sodium, roughly the recommended daily amount for added salt.

Pei Wei Original Shrimp

Plant-based people like Fire Cracker Tofu. Each serving has 510 calories and is a low-fat choice. Typical plant-based dishes provide 7 grams of protein, which is low.

Fire Cracker Tofu

It has 60 grams of fat, including 14 grams of saturated fat, making the Spicy General Tso Chicken one of the highest-fat dishes on the menu. With two servings per order, the salt level is startlingly high at 3,180 milligrams.

Spicy General Tso Chicken

Pei Wei's Thai Coconut Tofu is one of the unhealthiest options owing to its high fat and saturated fat content. Among the highest-fat menu items, it has 38 grams of fat, including 21 grams of saturated fat.

Thai Coconut Tofu

Teriyaki Chicken from Pei Wei seemed balanced at first. While each half serving has 590 calories, it includes 7,050 milligrams of salt, greatly above the 2,300-milligram daily recommendation.

Teriyaki Chicken

Chicken Fried Rice is healthier on the Rice & Noodle Entrees menu. A serving has 575 calories and 52 grams of protein, making it a good muscle-builder. Pei Wei says this meal is two pieces, so share it with a buddy.

Chicken Fried Rice