Thai cashew nut stir fries can range quite a bit in calories depending on the exact ingredients used. However, here is a general overview of the calorie content of common ingredients in Thai cashew nut stir fries:
Calories in Main Ingredients
Cashew nuts are very high in calories. A 100g serving contains 553 calories. Cashews are typically used in smaller amounts as more of a garnish or crunchy topping, but can still add a significant amount of calories.
Rice noodles are also very high in calories. A 100g serving of rice noodles contains around 350 calories. Rice noodles make up the bulk of a Thai cashew nut stir fry.
Vegetables like bell peppers, carrots, cabbage, etc. contain around 25-50 calories per 100g. Vegetables make up a smaller portion of these stir fries.
For protein, chicken breast contains around 165 calories per 100g. Tofu and other meat substitutes contain 100-150 calories per 100g. The protein portion is also typically smaller than the noodles.
Oil is used for stir frying. One tablespoon of oil is around 120 calories. The amount of oil used can vary quite a bit.
The stir fry sauce is made up of ingredients like soy sauce, oyster sauce, sesame oil, which are relatively low calorie, and coconut milk, which is higher in calories. A 100ml serving of coconut milk contains around 230 calories.
Calories in a Typical Serving
Looking at typical ingredient amounts in a Thai cashew nut stir fry, a rough estimate for a single serving would be:
- 200g rice noodles: 700 calories
- 100g vegetables: 50 calories
- 100g chicken or tofu: 165 calories
- 2 tablespoons oil: 240 calories
- 30g cashews: 165 calories
- 2 tablespoons stir fry sauce: 50 calories
In total, a single serving ends up being around 1370 calories. This number can vary quite a bit based on exact ingredients and portion sizes, but provides a general idea of the calorie content of a typical Thai cashew nut stir fry.
Ways to Reduce Calories
Here are some ways you can reduce the calories in a Thai cashew nut stir fry:
- Use thinner rice noodles or shirataki noodles instead of thick rice noodles
- Increase the amount of vegetables
- Use leaner proteins like chicken breast, shrimp or extra firm tofu
- Reduce the amount of oil
- Use light coconut milk
- Cut back on the amount of cashews
- Request sauce on the side and use sparingly
- Opt for brown rice instead of noodles
- Load up on veggies and limit noodles and protein
Making some simple substitutions and being mindful of portion sizes can cut a few hundred calories from a Thai cashew nut stir fry meal.
Nutritional Benefits
While Thai cashew nut stir fries are high in calories, they can also provide some beneficial nutrients:
- Protein – from chicken, tofu, shrimp or cashews
- Fiber – from rice noodles and vegetables
- Vitamin C – from bell peppers and cabbage
- Vitamin A – from carrots and cashews
- Iron – from rice noodles, cashews and protein
- Potassium – from cashews and coconut milk
- Magnesium – from cashews, rice noodles and coconut milk
When prepared with lots of fresh vegetables, lean proteins and healthy fats, a Thai cashew nut stir fry can be a nutritious part of an overall healthy diet. Moderating portion sizes is key to keeping calories under control.
Conclusion
A typical serving of Thai cashew nut stir fry contains around 1370 calories, with the bulk coming from rice noodles, protein, oil and cashews. There are many ways to tweak the recipe to reduce the calories, like using less oil, more veggies and leaner proteins. While high in calories, Thai cashew nut stir fry can also deliver important nutrients when prepared thoughtfully.