Calories in Pad Thai: Nutrition Facts & Serving Sizes
Per 1 cup (200g)
Per 100g
Source: Web research, March 2026.
A 1-cup serving of pad thai (200g) contains 308 calories with 16.2g protein, 28.8g carbs, and 15g fat, placing it in the moderate-calorie range for a complete meal. Per 100g it delivers 154 calories, 8.1g protein, 14.4g carbs, and 7.5g fat. The standout feature is its balanced macro profile: it provides meaningful protein from shrimp, egg, or chicken combined with rice noodles for carbs and peanuts or oil for fat. Selenium comes in at 8.9mcg per 100g, supporting antioxidant defense, and vitamin K hits 19.9mcg per 100g. Sodium at 384mg per 100g (768mg per cup) is notable given fish sauce and soy sauce are typical base ingredients. Pad thai works as a satisfying post-workout meal for anyone who needs carbs and protein together after training.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (200g) | 308 | 16.2g | 28.8g | 15g | 2.4g |
| 100g | 154 | 8.1g | 14.4g | 7.5g | 1.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 154 | 8% |
| Protein | 8.1g | 16% |
| Total Fat | 7.5g | 10% |
| Saturated Fat | 1.3g | 7% |
| Total Carbohydrates | 14.4g | 5% |
| Dietary Fiber | 1.2g | 4% |
| Sugars | 4.1g | 8% |
| Sodium | 384mg | 17% |
| Cholesterol | 48mg | 16% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.3g | 0% |
| Cholesterol | 48mg | 16% |
| Calcium | 21mg | 2% |
| Iron | 0.7mg | 4% |
| Potassium | 152mg | 3% |
| Vitamin A | 18mcg | 2% |
| Vitamin C | 4.8mg | 5% |
| Vitamin D | 0.2mcg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.1mcg | 4% |
| Magnesium | 25mg | 6% |
| Phosphorus | 91mg | 7% |
| Zinc | 0.7mg | 6% |
| Selenium | 8.9mcg | 16% |
| Folate | 24mcg | 6% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 2.2mg | 14% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pad Thai
Pad thai provides a reasonably balanced macronutrient profile compared to many takeout dishes. The protein content (8.1g per 100g) comes primarily from the protein component used: shrimp, chicken, tofu, or egg. Each delivers a full amino acid profile to support muscle repair and synthesis after training.
Rice noodles provide the carbohydrate base, supplying fast-digesting energy that replenishes muscle glycogen post-workout. The carb-plus-protein combination in a single meal makes pad thai a practical recovery option when eating out.
Selenium at 8.9mcg per 100g supports the body's glutathione antioxidant system, which is activated heavily during and after intense exercise to manage oxidative stress. Vitamin K at 19.9mcg per 100g contributes to blood clotting and bone metabolism.
The fat content (7.5g per 100g) largely comes from peanuts and cooking oil, providing monounsaturated and polyunsaturated fats that support cardiovascular health and fat-soluble vitamin absorption. At 308 calories per cup it is a reasonably portioned meal for someone in a moderate calorie target, though restaurant portions are often double this.
Dietary Considerations
Traditional pad thai is gluten-free when made with rice noodles and tamari instead of soy sauce, though restaurant versions often contain soy sauce with wheat. It is not typically vegan due to fish sauce and eggs, but vegan versions are common. It is not keto-friendly given 28.8g of carbs per cup. For weight loss, portion control is the key challenge: restaurant servings often reach 400-600 calories. For those in a maintenance or bulk phase, pad thai is a solid higher-carb meal that satisfies well and delivers decent protein per calorie.
Daily Intake (100g)
100g of pad thai provides 8% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pad thai?
Pad thai has 154 calories per 100g. A 1-cup serving (200g) contains about 308 calories. Restaurant portions are often larger, typically 400 to 600 calories or more per plate.
Is pad thai good for weight loss?
It can fit into a weight loss diet if portioned correctly. A 1-cup serving has 308 calories and 16g of protein, which is reasonable. The challenge is that restaurant portions are usually much larger and higher in fat and sodium.
How much protein is in pad thai?
Pad thai contains 8.1g of protein per 100g. A 1-cup serving (200g) provides 16.2g of protein. The protein source (shrimp, chicken, tofu, or egg) affects the total significantly.
Is pad thai high in sodium?
Yes. Pad thai contains 384mg of sodium per 100g, delivering 768mg per cup. This comes mainly from fish sauce and soy sauce. Individuals monitoring sodium intake should be aware that a full restaurant portion can exceed 1500mg of sodium.
Is pad thai gluten-free?
Traditional pad thai uses rice noodles which are gluten-free, but most recipes and restaurant versions contain soy sauce which has wheat. To get a truly gluten-free version, request tamari instead of soy sauce and confirm no wheat-containing ingredients are used.
Is pad thai keto-friendly?
No. Pad thai has 28.8g of carbs per cup primarily from rice noodles, making it incompatible with strict ketogenic diets. Low-carb versions substituting shirataki noodles or zucchini noodles can be made at home.
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