Pad Thai, meatless
Common food
Photo: Wikipedia
Meatless Pad Thai is a vibrant stir-fry of rice noodles, tofu, and a colorful medley of vegetables, all coated in a tangy, sweet, and savory tamarind-based sauce. Its texture is a delightful contrast of soft noodles, firm tofu, and crisp bean sprouts. Nutritionally, it's a balanced meal, offering a good source of plant-based protein and fiber for a relatively moderate calorie count.
Calorie split: 14% protein · 38% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People adore its iconic balance of sweet, sour, salty, and umami flavors, with a satisfying chew from the noodles. It's a beloved street food staple that's both comforting and customizable with different vegetables and toppings.
⚠️ Watch-outs & how to enjoy it better
The sauce can be high in sodium and added sugars, which may cause blood-sugar spikes. To counteract, look for reduced-sodium soy sauce or tamari, and balance the meal by adding extra vegetables and a side of non-starchy greens. Those with celiac disease or gluten sensitivity must ensure the noodles and sauces are certified gluten-free.
Key benefits
- Provides plant-based protein from tofu
- Good source of dietary fiber
- Lower in saturated fat than meat versions
- Contains vitamins from vegetables like bean sprouts and scallions
- Quick-cooking and versatile for weeknight meals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its global fame, Pad Thai was actively promoted as a national dish by Thailand's Prime Minister in the 1940s as part of a campaign to build national identity and reduce rice consumption during a shortage.
Full nutrition (USDA data · scales with serving)
| Water | 67.2 g |
| Energy | 165 kcal |
| Protein | 5.8 g |
| Total lipid (fat) | 9.2 g |
| Carbohydrate, by difference | 16.3 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 4.7 g |
| Calcium, Ca | 65.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 86.0 mg |
| Potassium, K | 126 mg |
| Sodium, Na | 344 mg |
| Zinc, Zn | 0.66 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 8.3 ug |
| Vitamin C, total ascorbic acid | 5.1 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.89 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 27.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 27.0 ug |
| Choline, total | 40.3 mg |
| Vitamin B-12 | 0.08 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 18.0 ug |
| Retinol | 13.0 ug |
| Carotene, beta | 58.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 9.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 94.0 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 22.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.98 g |
| SFA 18:0 | 0.31 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 3.4 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 3.1 g |
| PUFA 18:3 | 0.34 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 29.0 mg |
FAQ
Is meatless Pad Thai a complete protein?
Not typically on its own, as rice noodles lack certain essential amino acids. However, when made with tofu and peanuts, it becomes a complete protein source.
Why is my Pad Thai noodles clumping together?
The rice noodles were likely over-soaked or overcooked before stir-frying. Soak them in room-temperature water until pliable but still firm, then finish cooking quickly in the hot wok.
Can I make Pad Thai less sweet?
Absolutely. Reduce the amount of palm sugar or brown sugar in the sauce. You can also increase the lime juice and tamarind paste slightly to maintain the balance without the extra sweetness.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.65 kcal/g · 14% calories from protein · 1.8 g fiber · 4.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.