Pad See Ew is a popular Thai stir-fried noodle dish made with rice noodles, chicken, eggs, and vegetables in a sweet soy sauce. It’s a go-to choice at many Thai restaurants for its delicious flavor and satisfying combination of proteins and vegetables. However, the calorie count of Pad See Ew can vary quite a bit depending on the restaurant and how it’s prepared. When dining out and trying to make healthy choices, it’s important to have an estimate of how many calories are in typical restaurant servings of Pad See Ew. This guide will provide an overview of the average calorie count and tips for lowering the calories when ordering Pad See Ew from your favorite restaurants.
Calories in Pad See Ew at Popular Restaurants
The calorie content of Pad See Ew at restaurants can range from around 500 to over 1,000 calories per serving. Here is a look at the calorie count of a typical Pad See Ew dish at some popular restaurant chains:
- P.F. Chang’s – 610 calories
- Cheesecake Factory – 800 calories
- Noodles & Company – 500 calories
- Pei Wei – 520 calories
- Panera Bread – 580 calories
As you can see, calories can vary by over 300 calories depending on the restaurant. The preparation methods, portion sizes, amount of oil, and ingredients included impact the calories significantly. Independent Thai restaurants will also have a wide range of calorie counts depending on recipes and ingredient amounts.
Factors that Impact Calories in Pad See Ew
Several factors account for the wide calorie range in restaurant Pad See Ew:
Ingredients
The protein, vegetables, noodles, and sauce in Pad See Ew all contribute calories. Restaurants may use different amounts of each ingredient or different preparation methods that alter the calorie density. For example, the amount of oil used to cook the noodles and protein can greatly change the calorie count.
Portion Size
Larger portions mean more calories. Many chain restaurants serve very large portions that can contain upwards of 1000 calories. Independent Thai restaurants may serve smaller or larger portion sizes.
Add-Ons and Extras
Ordering additional toppings like cashews, shrimp, or extra protein and getting a full serving of rice on the side can add significant calories to your meal. Sticking to the standard Pad See Ew ingredients will keep calories lower.
Cooking Methods
How the dish is prepared also impacts its nutrition. Pad See Ew stir-fried in oil will be higher in calories than a steam-sautéed version. Deep-frying any protein additions like chicken or shrimp also adds more fat and calories than grilling or baking.
How to Order Lower Calorie Pad See Ew
If you want to enjoy Pad See Ew while limiting calories, follow these tips when ordering at a restaurant:
Opt for Steamed or Lightly Sautéed
Request that your Pad See Ew is steamed or lightly sautéed instead of stir-fried in lots of oil. This cooking method dramatically cuts down on the amount of fat and calories.
Choose Vegetables Over Noodles
Ask for extra mixed vegetables and limit the amount of noodles to reduce refined carbs and decrease calories. Loading up on broccoli, carrots, cabbage and other veggie toppings will make your meal more nutritious.
Avoid Fried Add-Ons
Say no to fried toppings like wontons, fried tofu, or fried eggs and shrimp. These extras pack in unnecessary fat and calories. Get your protein from grilled or baked chicken instead.
Request Smaller Portions
Some restaurants will accommodate requests for smaller portion sizes. Getting a half order or lunch portion can slash calories compared to the large dinner plates.
Share a Meal
Splitting an entrée with a dining companion lets you enjoy half the calories. You can also box up half your meal when it’s served to cut calories in half.
Substitute Brown Rice
Ask for your Pad See Ew to be served over a small amount of brown rice instead of white rice. The whole grain brown rice offers more nutrients and fiber for fewer calories than white rice.
Limit High-Calorie Sauces
The Pad See Ew sauce provides great flavor, but can be high in sugar. Order your dish on the side or with light sauce to control calories. Skip high-fat dipping sauces like peanut sauce too.
Nutrition Information
To get an idea of the nutrition breakdown for restaurant Pad See Ew, here is the data for a 630 calorie portion from P.F. Chang’s:
| Nutrient | Amount |
|---|---|
| Calories | 630 |
| Fat | 18g |
| Carbs | 89g |
| Protein | 30g |
As you can see, even though Pad See Ew seems like a vegetable-based dish, a large restaurant portion can contain around 89 grams of carbohydrates and 18 grams of fat along with 630 calories. Ordering a smaller portion or loading up on extra veggies can reduce the carb, fat, and calorie count.
Healthy Preparation at Home
To control calories, fat, carbs, and portion sizes, it’s healthiest to prepare Pad See Ew at home. This allows you to modify ingredients and cooking methods to create a nutritious version.
Follow this recipe for a homemade Pad See Ew with just 360 calories per serving:
Ingredients
- 8 ounces rice noodles
- 1 tablespoon oil
- 8 ounces chicken breast, sliced
- 3 cups mixed veggies like broccoli, carrots, cabbage
- 2 eggs, scrambled
- 2 tablespoons Pad See Ew sauce
- 1 teaspoon sesame oil
- Chopped cilantro and scallions for garnish
Instructions
- Prepare rice noodles according to package directions.
- In a skillet or wok, heat 1 tablespoon oil over medium high heat.
- Cook chicken for 5-7 minutes until no longer pink.
- Push chicken to the side. Add vegetables and cook 3-4 minutes until tender crisp.
- Scramble eggs in the skillet and combine with chicken and veggies.
- Add cooked noodles and toss everything together.
- Mix in Pad See Ew sauce and sesame oil and heat through.
- Garnish with cilantro and scallions.
This homemade version has just 360 calories, 7g fat, 47g carbs and 25g protein per serving. It also includes more vegetables than a restaurant meal. Preparing your own Pad See Ew is the best way to control nutrition and customize it to suit your dietary needs.
Conclusion
The calorie content in restaurant Pad See Ew can vary greatly from 500 to over 1000 calories depending on the restaurant, ingredients, portion size, cooking methods and any additions. On average, a restaurant meal will have around 600-800 calories. To lower the calories, order steamed preparation with extra vegetables instead of noodles, choose grilled protein over fried, get smaller portions or take home half, and limit high-calorie sauces. Making healthier Pad See Ew at home gives you full control over nutrition. By modifying recipes, you can enjoy delicious Pad See Ew with a fraction of the calories and fat that restaurant versions contain.
