Tofu Pad Thai
Tofu Pad Thai is a popular and flavorful Thai stir-fry dish that reimagines the classic noodle dish with a plant-based protein. It typically features rice noodles, firm tofu, bean sprouts, green onions, and a savory-sweet sauce made from tamarind, fish sauce (or a vegetarian alternative), and palm sugar. Originating from Thailand, it has become a beloved staple in Thai cuisine and Thai restaurants worldwide.
🍽️ Nutrition at a glance
This dish is a balanced meal, providing a good mix of carbohydrates from the noodles, plant-based protein from the tofu, and some healthy fats from the cooking oil and peanuts. It is a good source of manganese and selenium from the tofu and noodles, and a single serving generally ranges from 400 to 600 calories, depending on portion size and sauce richness.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 18 g |
| Carbs | 55 g |
| Fat | 18 g |
| Fiber | 4 g |
| Sugar | 8 g |
| Sodium | 950 mg |
| Potassium | 380 mg |
| Iron | 4.5 mg |
| Calcium | 250 mg |
| Vitamin C | 15 mg |
| Vitamin A | 80 mcg |
| Magnesium | 70 mg |
| Phosphorus | 200 mg |
| Manganese | 1.8 mg |
Per 1 typical serving (350 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Pad Thai was promoted as a national dish in the 1930s-40s to foster Thai identity and reduce rice consumption. The tofu version highlights Thailand's adaptability in incorporating vegetarian-friendly options into its iconic street food, making it a globally accessible and customizable dish.
