Vegetables & Sides · Thailand

How Many Calories in Pad Pak Boong?

Also known as ผัดผักบุ้งไฟแดง, Pad Pak Boong Fai Daeng, Stir Fried Morning Glory, Thai Water Spinach Stir Fry.

Morning glory (water spinach) flash fried over a roaring flame with garlic, chilli, oyster sauce and fermented soybean paste. The flame is the point, which is why it is called fai daeng, red fire. Under a minute in the wok.

210kcal / 1 plate
A standard 200g plate of pad pak boong fai daeng is about 210 calories. The 150g of morning glory is only 30 of that. The rest is the tablespoon of oil the cook throws in for the flame, about 135 calories, plus 45 from the oyster sauce and soybean paste.

Nutrition facts

Per 1 plate (200g)AmountPer 100g
Calories210 kcal105 kcal
Protein5 g3 g
Carbs12 g6 g
Fat16 g8 g

Where the calories come from

Morning glory150g
30 kcal
Cooking oil15g
135 kcal
Oyster sauce, soybean paste, garlic, chilli35g
45 kcal

The real talk

This is the dish that proves vegetables are not automatically low calorie. Morning glory is 20 calories per 100g raw. A plate of it should be nothing. But the fai daeng method needs a big splash of oil to catch fire, and the cook is not measuring. Fifteen grams is a conservative estimate; a generous stall can hit 25g, which puts the plate at 300. You are eating a salad that has been dipped in a deep fryer for 40 seconds.

The sauce is the other half. Oyster sauce is about 40 calories per tablespoon and mostly sugar, and tao jiew (fermented soybean paste) is salty enough that it makes you eat more rice. That is the real cost of this plate. It is 210 on its own, but it is a side dish, and it drags a 250 calorie plate of jasmine rice with it every time. Two spoons of the oily sauce over the rice adds another 60.

For the number, it is still the best vegetable order on most menus. Compare it to a fried omelette at 350 or a plate of fried tofu at 400 and the morning glory wins. Order it with the oil pulled back (mai sai nam man yer) and most stalls will do it. The plate drops to about 130 and nobody at the table notices.

How the portions compare

105 kcal
Shared side, half plate
210 kcal
1 plate
460 kcal
1 plate with jasmine rice

Pad Pak Boong variants, ranked by calories

VariantCaloriesNotes
Pak boong tom (boiled, with nam prik)40 kcalNo oil
Pad pak boong, less oil130 kcalAsk for nam man noi
Pad pak boong fai daeng, standard210 kcalMGR table figure
Generous stall, 25g oil300 kcalCommon at tourist spots

How to eat it lighter

Common questions

Is pad pak boong healthy?
The vegetable is, at 30 calories per plate. The cooking method adds 135 calories of oil. It is still the lowest calorie hot dish on most Thai menus at 210.
Why is stir fried morning glory so high in calories?
The flame. Fai daeng cooking needs a big splash of oil to catch, about 15g or 135 calories, and the vegetable soaks it up.
How many calories in pad pak boong with rice?
About 460 for one plate and a standard 250 calorie plate of jasmine rice.
Is morning glory the same as kangkung?
Yes. Kangkung in Malaysia and Indonesia, pak boong in Thailand, rau muong in Vietnam. Same plant, similar stir fries.

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Calorie and macro figures are estimates for a typical street stall or food court serving. Actual numbers vary by stall, recipe and portion size. Use them as a guide, not gospel.

Calorie figure based on MGR Online Thai calorie table (ผัดผักบุ้งไฟแดง 1 plate = 210 kcal); components cross checked at 15g oil. Macros estimated from the ingredients.

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