Is Pad See Ew or Pad Thai Healthier? A Full Nutritional Breakdown

November 11, 2025 •

3 min read

According to nutrition data, a typical restaurant serving of Pad Thai often contains more calories and fat than a serving of Pad See Ew, though exact figures vary significantly. This difference sparks a common question among Thai food lovers: which is healthier, pad see ew or pad thai? The answer is more complex than a simple calorie count and depends heavily on preparation methods and ingredients used.

Quick Summary

A nutritional comparison of Pad See Ew and Pad Thai reveals that the overall healthiness depends on preparation, ingredients, and portion sizes. Pad See Ew typically has less sugar and fat, but higher sodium, while Pad Thai is often higher in calories and fat but lower in sodium. Making mindful modifications, such as adding more vegetables, using less oil, and choosing lean protein, can improve the nutritional profile of either dish.

Key Points

Sauce Differences: Pad See Ew is high in sodium from soy sauce; Pad Thai is higher in sugar from tamarind.
Fat and Calories: Pad Thai often has more fat and calories, particularly from peanuts and oil.
Sodium Content: Pad See Ew generally has a higher sodium level.
Vegetable Contrast: Pad See Ew features Chinese broccoli; Pad Thai has more varied vegetables and bean sprouts.
Preparation is Key: The healthiness is largely determined by cooking methods and ingredients.
Customization for Health: Ask for less oil, sugar, and more vegetables to make either dish healthier.
Home Cooking Control: Cooking at home allows for better control over ingredients like salt and oil.

Comparing Pad See Ew and Pad Thai: What's the Real Difference?

Pad See Ew and Pad Thai are popular Thai noodle dishes with distinct flavors and nutritional profiles. Pad Thai features thin rice noodles with a sweet, sour, and savory tamarind sauce, often garnished with peanuts. Pad See Ew uses wider noodles and a savory, smoky sauce based on dark soy and oyster sauce.

The Battle of the Sauces: Sugar and Sodium

The sauces contribute significantly to the nutritional content. Pad Thai's sauce contains palm sugar, increasing its sugar content. Pad See Ew's soy and oyster sauce base results in a higher sodium level.

Noodles and Toppings: Texture vs. Nutrients

While the difference in noodle thickness (thin in Pad Thai, wide in Pad See Ew) doesn't significantly impact calories, the amount of oil used does. Pad Thai often includes a wider variety of vegetables and is topped with calorie-dense peanuts, while Pad See Ew typically features Chinese broccoli.

Comparison Table: Pad See Ew vs. Pad Thai

Here's a general comparison of nutritional factors, keeping in mind that these figures can vary.


Nutritional Factor	Pad See Ew (approx. 1 cup)	Pad Thai (approx. 1 cup)
Calories	363 kcal	331-429 kcal
Fat	10g	18g
Sodium	1352mg	513mg
Carbohydrates	27g	18g
Sugar	3g	7-18g (can be higher)
Protein	13g	25g
Fiber	1.8g	1.7g

How to Make Either Dish Healthier

Both dishes can be made healthier with simple modifications to ingredients and preparation.

Healthy Modifications for Pad See Ew:

Reduce sodium by using less sauce or low-sodium soy sauce.
Add more nutrient-rich Chinese broccoli.
Minimize cooking oil.

Healthy Modifications for Pad Thai:

Reduce sugar in the sauce or omit it.
Use fewer or no peanuts to cut down on fat and calories.
Increase the amount of vegetables like bean sprouts.

Conclusion: The Healthier Choice is Up to You

The healthiness of Pad See Ew or Pad Thai depends heavily on preparation and modification. While Pad See Ew is often lower in fat and sugar, its high sodium is a concern. Pad Thai's higher calories and sugar can be adjusted by controlling the sauce and toppings. Customization is key for a healthier meal, with home cooking offering the most control over ingredients.

FAQs: Pad See Ew vs. Pad Thai

What is the main flavor difference between Pad See Ew and Pad Thai? Pad See Ew is rich and savory with a smoky soy flavor, while Pad Thai is a sweet, sour, and savory mix with nutty notes.

Is the sodium content high in both dishes? Yes, both are often high in sodium, but Pad See Ew is typically higher due to its soy-based sauce.

Which dish is typically higher in calories? Restaurant Pad Thai is usually higher in calories due to more oil and peanuts.

Can I make a vegan version of either dish? Yes, both can be made vegan using tofu and plant-based sauce alternatives.

How can I reduce the oil in my Thai noodle dish? Use a non-stick pan or request less oil at restaurants; control oil amount when cooking at home.

Do the vegetables differ between Pad See Ew and Pad Thai? Pad See Ew typically has Chinese broccoli, while Pad Thai often includes more varied vegetables and bean sprouts.

Which noodles are thicker, Pad See Ew or Pad Thai? Pad See Ew uses wider noodles, and Pad Thai uses thinner ones.

Frequently Asked Questions

Neither is definitively healthier; it depends on preparation. Pad See Ew can be lower in fat and sugar but higher in sodium, while Pad Thai can be higher in calories and sugar.

Pad Thai's sauce is typically higher in sugar, while Pad See Ew's soy and oyster sauce base makes it much higher in sodium.

The cooking method and portion control are the biggest factors. Reducing oil, sugar, and salt and adding more vegetables are key.

Yes, peanuts add significant fat and calories. Asking for fewer or no peanuts can reduce the calorie count.

Yes, request less oil, sugar, sauce, and extra vegetables for a more nutritious meal.

Use low-sodium soy sauce, reduce oil and sugar, and add plenty of vegetables.

The noodles have a less significant impact than the sauce and oil used. The caloric difference from the noodles alone is minimal.