If you're a fan of Thai food, chances are you've tried Pad Thai at least once. This popular dish is typically made with rice noodles, vegetables, and meat or seafood, all stir-fried in a flavorful sauce. But what about its calorie count? One package of Pad Thai usually contains around 460 calories, making it a relatively high-calorie meal option.

However, Pad Thai also contains a good amount of protein and can be loaded with vegetables, making it a healthier option than some other takeout meals. Let's take a closer look at what goes into Pad Thai and its potential health benefits.

In this article, we'll also discuss how to make a lower-calorie version of Pad Thai, popular variations of the dish, and whether or not it's a good choice for those following a keto diet. Plus, we'll give you some tips on where to find the best Pad Thai in town!

Calories in Pad Thai

As mentioned earlier, one package of Pad Thai can contain around 460 calories. However, this can vary depending on the ingredients used and the serving size. If you're looking to cut down on calories, you can try ordering a smaller portion or opting for a vegetable-based Pad Thai without meat or seafood. You can also make your own low-calorie version of the dish at home, which we'll discuss in a later section.

Pad Thai Ingredients

The exact ingredients used in Pad Thai can vary depending on the recipe or restaurant. However, some common ingredients include rice noodles, bean sprouts, green onions, garlic, peanuts, eggs, and a variety of sauces such as fish sauce and tamarind paste. Meat or seafood is also often added, such as shrimp or chicken. Some variations may also include tofu or additional vegetables like carrots or bell peppers.

Pad Thai Serving Size

A typical serving of Pad Thai can range from one to two cups, depending on where you order it. If you make it at home, you can adjust the serving size to your liking. Keep in mind that the serving size will affect the calorie count and overall nutritional value of the dish. It's always a good idea to check the nutrition information if it's available.

Health Benefits of Pad Thai

Despite its sometimes high calorie count, Pad Thai can be a relatively healthy meal option. It often contains a good amount of protein from meat, seafood, or tofu, as well as fiber and various vitamins and minerals from the vegetables and spices used in the dish. Some of these beneficial nutrients include vitamin C, vitamin A, potassium, and iron. Plus, the peanuts used in Pad Thai can provide a good source of healthy fats. However, keep in mind that the sodium and sugar content of Pad Thai can be high, so it's important to enjoy it in moderation and balance it with other healthy foods throughout the day.

How to Make Low-Calorie Pad Thai

Making your own Pad Thai at home can be a great way to cut down on calories and add more vegetables to the dish. One way to do this is by using vegetable noodles instead of traditional rice noodles. You can also cut down on the amount of oil used in the stir-fry and opt for a lower-calorie sauce, such as a vinegar or citrus-based one. Adding extra vegetables like bell peppers or broccoli can also boost the nutritional value of the dish.

Pad Thai Variations

While traditional Pad Thai often includes meat or seafood, there are plenty of vegetarian or vegan options available as well. Tofu can be used as a protein source instead, or you can simply load up on vegetables like mushrooms, zucchini, or eggplant. If you're gluten-free, you may be pleased to know that many restaurants offer Pad Thai made with gluten-free noodles. You can also make your own version using rice noodles or zucchini noodles.

Is Pad Thai Healthy?

Like many meals, whether or not Pad Thai is healthy can depend on how it's prepared and consumed. If made with fresh, whole-food ingredients and limited amounts of added sugar and sodium, Pad Thai can be a healthy and flavorful meal option. However, if ordered from a restaurant with limited nutritional information or consumed too frequently, it can contribute to a less healthy diet. As with any food, it's important to enjoy Pad Thai in moderation and balance it with other healthy choices.

Pad Thai vs Other Thai Dishes

While Pad Thai may be a staple in Thai cuisine, there are plenty of other dishes to explore as well. Curries, soups, and stir-fries are all popular options, featuring a variety of proteins and vegetables in flavorful sauces. Some Thai dishes may be higher in calories or sodium than others, so it's important to check their nutritional information or ask your server for suggestions. But overall, Thai cuisine offers a wealth of delicious and healthy meal options.

Pad Thai in a Keto Diet

Due to the high carb content of noodles and added sugar in traditional Pad Thai sauces, it's not typically a keto-friendly dish. However, you can modify the dish to be more aligned with a keto diet by using vegetable noodles or shirataki noodles instead of rice noodles, and opting for a lower-sugar sauce. You can also leave out the traditional peanuts if trying to keep to a low-carb diet. While it may not be the same as traditional Pad Thai, a modified version can still be a satisfying and flavorful meal option for those following a keto diet.

Where to Get the Best Pad Thai

If you're craving Pad Thai and don't feel like making it at home, there are plenty of Thai restaurants out there that serve up delicious varieties of the dish. Some popular chain options include Thai Express and Yum Yum Thai. For a more authentic experience, try checking out local Thai restaurants in your area. One highly-rated option on Yelp is Tuk Tuk Noodle Thai, which offers an extensive Pad Thai menu with a variety of protein and vegetable options. No matter where you go, be sure to check the nutrition information and ask your server for any modifications you may need to make the dish healthier or more aligned with your dietary needs.