How healthy is pad thai?
Is pad thai healthy? Yes, in moderate portions. Pad thai scores 32/100 on the HowHealthyIs Score: 100 g provides 194 kcal, 9.3 g protein and 33 mg magnesium. Pad thai is stir-fried rice noodles with shrimp, egg, tofu and peanuts in a sweet and sour tamarind sauce: a balanced plate of carbs and protein, with notable sugar and salt from the sauce. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pad thai ranks higher than 32% of them.
Counts in favor (% daily value per 100 kcal)
- Protein10%
- Magnesium4%
- Calcium4%
- Vitamin E3%
- Iron3%
- Fiber2%
- Vitamin C2%
- Potassium2%
- Vitamin A1%
Counts against
- Saturated fat4%
- Added sugars3%
- Sodium7%
Raw NRF9.3: 32 minus 13 = 18. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pad thai?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 194 kcal | 776 kcal | |
| Protein | 9.3 g | 37 g | 75% |
| Carbohydrates | 23 g | 92 g | 33% |
| Fiber | 1.3 g | 5.4 g | 19% |
| Sugars | 4.5 g | 18 g | |
| Added sugars | 2.4 g | 9.7 g | 19% |
| Fat | 7.5 g | 30 g | 38% |
| Saturated fat | 1.4 g | 5.6 g | 28% |
| Omega-3 fats | <0.1 g | 0.3 g | |
| Vitamins | |||
| Vitamin A | 25 µg | 99 µg | 11% |
| Vitamin C | 3.9 mg | 16 mg | 17% |
| Vitamin D | 0.2 µg | 0.8 µg | 4% |
| Vitamin E | 1 mg | 4 mg | 26% |
| Vitamin K | 7.9 µg | 32 µg | 26% |
| Vitamin B12 | 0.1 µg | 0.4 µg | 17% |
| Folate | 22 µg | 88 µg | 22% |
| Minerals | |||
| Calcium | 91 mg | 365 mg | 28% |
| Iron | 1 mg | 4 mg | 22% |
| Potassium | 179 mg | 717 mg | 15% |
| Magnesium | 33 mg | 131 mg | 31% |
| Zinc | 0.8 mg | 3.4 mg | 31% |
| Sodium | 315 mg | 1260 mg | 55% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard pad thai?
We estimate pad thai from this standard recipe (serves 2, about 1000 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Palm sugar is modeled as brown sugar and garlic chives as chives.
| Ingredient | Amount |
|---|---|
| Dried rice noodles | 200 g |
| Water, absorbed by the noodles | 250 g |
| Shrimp | 200 g |
| 2 eggs | 100 g |
| Firm tofu | 80 g |
| Bean sprouts | 100 g |
| Garlic chives | 20 g |
| Shallots | 30 g |
| Garlic | 10 g |
| Oil | 40 g |
| Tamarind pulp | 25 g |
| Fish sauce | 30 g |
| Palm sugar | 25 g |
| Roasted peanuts | 30 g |
| Dried chili | 2 g |
| Lime wedges | 20 g |
Why is pad thai good for you?
- 37 g protein in 1 plate, 75% of the daily value. Protein contributes to the maintenance of muscle mass.
- 131 mg magnesium in 1 plate, 31% of the daily value. Magnesium contributes to normal muscle function.
- 3.4 mg zinc in 1 plate, 31% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- A complete one-plate meal with extra bean sprouts and lime
- Asking for less sugar or sauce when ordering
What should you watch out for?
- The sauce brings added sugar and a lot of sodium from fish sauce.
- Takeaway portions are large and often cooked in more oil.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.