Pad Thai is one of the most popular Thai dishes, famous for its sweet and salty flavors and mix of noodles, protein, vegetables and peanuts. But is this takeout favorite actually good for you? Here is a quick look at the nutritional profile of Pad Thai and tips for making it a bit healthier.
What is in Pad Thai?
Pad Thai is made from rice noodles, chicken or shrimp, eggs, green onions, beansprouts, peanuts and a sweet-salty sauce made with fish sauce, tamarind and palm sugar. It provides a mix of protein, carbs and vegetables. However, the ingredients that give Pad Thai its distinctive sweet, sour and salty flavor profile can also add a lot of sodium, fat and calories.
Key Nutrients
Here is an overview of the main nutrients found in a typical Pad Thai recipe with chicken and shrimp:
| Nutrient | Amount |
|---|---|
| Calories | 700 |
| Carbs | 90g |
| Protein | 30g |
| Fat | 16g |
| Fiber | 3g |
| Sodium | 1500mg |
As you can see, a serving of Pad Thai is high in calories, carbs, fat and especially sodium. The majority of calories come from the refined carbohydrates in the rice noodles and sauce.
Is Pad Thai Healthy?
Based on its nutritional profile, Pad Thai is not one of the healthiest Thai dishes you could choose. Here is a quick rundown of the pros and cons:
Pros
- Good source of protein from eggs, shrimp and/or chicken
- Contains vegetables like beansprouts, green onions and lime
- Provides some fiber from beansprouts and peanuts
- Rich in flavor and satisfying
Cons
- Very high in sodium due to fish sauce and seasoning
- High in refined carbs from white rice noodles
- Often cooked with a lot of oil
- Low in nutrients compared to other Thai dishes
While Pad Thai isn’t the worst meal choice, it isn’t ideal if you are trying to eat healthy or lose weight. The high amounts of refined carbs, sodium and calories add up quickly.
Healthier Ways to Enjoy Pad Thai
If you love Pad Thai, there are some simple ways to make it a little healthier so you can enjoy it guilt-free. Here are some tips:
Use brown rice noodles
Swap white rice noodles for whole grain brown rice noodles. They have more fiber, nutrients and won’t spike your blood sugar as much.
Load up on veggies
Pile on extra veggies like carrots, broccoli, red cabbage or zucchini to increase the nutrition and fiber content.
Cut back on oil
Request your Pad Thai be made with minimal oil or cook it at home with just a drizzle of sesame oil.
Choose protein wisely
Pick tofu or shrimp instead of fatty chicken or pork to decrease saturated fat.
Use lighter sauce
Ask for your sauce on the side and use a limited amount or make your own lighter sauce with reduced sodium soy sauce, rice vinegar and lime.
Add more peanuts
Top your Pad Thai generously with peanuts to add protein, fiber and healthy fats.
Serve with greens
Enjoy your Pad Thai with a side salad for added nutrition and to balance the meal.
Healthier Thai dishes
If you want to make more heart-healthy choices at a Thai restaurant, here are some good options to try:
Fresh rolls
Rice paper wraps stuffed with veggies, herbs and shrimp or tofu without heavy sauce.
Tom yum soup
Spicy, sour broth with shrimp, mushrooms and herbs that’s lower in calories.
Green curry
Coconut milk-based curry made with lean protein, eggplant, bamboo shoots and basil.
Mango salad
Shredded green mango, carrots, mint and cashews in a tangy chili dressing.
Steamed fish
Seasoned, steamed white fish and vegetables without oil or heavy sauce.
Stir fried veggies
Mix of fresh, quick-cooked veggies like bok choy, snap peas and mushrooms.
Conclusion
Pad Thai is not the most nutritious Thai dish you could order with its high sodium, refined carbs and saturated fat content. However, you can make some modifications and pair it with other healthier choices to help balance out a meal. Going easy on the sauce, loading up on veggies and choosing brown rice noodles and lighter proteins can all make Pad Thai more figure-friendly.