Healthy Thai Food: The Best And Worst Dishes For Your Health

Thailand is a land of contrasts. It’s rich in natural beauty and man-made wonders, with a unique culture and cuisine that has garnered worldwide attention. However, while Thai food is often lauded for its health benefits, not all of their dishes are created equal.

Some Thai dishes are loaded with fresh ingredients and offer a variety of health benefits, while others are saturated in unhealthy fats and highly processed ingredients. With that in mind, if you’re looking to eat healthy Thai food, it’s important to know which dishes to order and which to avoid.

Here are some of the best and worst Thai dishes for your health:

What Thai Food Is Healthy?

The healthiest Thai dishes are typically those that are steamed, grilled, or stir-fried. These cooking methods help preserve the nutrients in fresh ingredients, without adding excessive unhealthy fats or ultra-processed ingredients.

Some of the healthiest Thai dishes include:

Healthy Thai Food: Tom Yum Soup (1)

This popular Thai soup is made with a fragrant broth of lemongrass, galangal, kaffir lime leaves, and fish sauce. It’s typically made with shrimp, but can also be made with chicken or tofu.

This hot and sour soup is healthy because (2):

• It’s lower in calories than other creamy soups that are made with coconut milk.
• It contains immune-supporting ingredients such as lemongrass, galangal, and kaffir lime leaves.
• The broth is rich in antioxidants and anti-inflammatory compounds.

Pad Thai (3)

This popular street Thai food dish is made with rice noodles, shrimp, tofu, eggs, bean sprouts, and a variety of spices. Pad Thai is often served with a side of fresh vegetables, which makes it a healthy option.

This dish is healthy because:

• It’s an excellent source of protein, due to the shrimp, tofu, and eggs.
• It contains plenty of fiber-rich ingredients such as bean sprouts and vegetables.
• It’s typically made with healthy oils such as peanut oil or vegetable oil.

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Green Papaya Salad (4)

Shredded green papaya, green beans, and tomatoes come together to create this popular Thai salad. It’s often tossed with a spicy dressing made of fish sauce, lime juice, and chilies.

Green papaya salad is healthy because (5):

• It’s a good source of vitamins A and C.
• It contains fiber-rich ingredients such as green papaya and green beans. These will fill you up without adding a lot of calories. They also promote healthy digestion.
• The dressing is low in calories and rich in antioxidants.

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Whole Steamed Fish (Pla Nueng Manao) (6)

This Thai dish is made by steaming a whole fish (usually snapper or sea bass) with garlic, ginger, and lime juice and is typically served with a side of vegetables.

This dish is healthy because (7):

• Fish is an excellent source of protein and omega-3 fatty acids, which are linked to a host of health benefits.
• The steaming process helps to preserve the nutrients in the fish and doesn’t add any extra fat or calories.
• It’s low in calories and contains plenty of healthy antioxidant-rich ingredients such as garlic, ginger, and lime juice.

Basil Tofu (Tao Hoo Makhua Yao) (8)

This dish is made with marinated tofu, vegetables, and Thai basil. 

Basil tofu is healthy because (9):

• It’s a good source of protein and fiber.
• The tofu is low in calories but high in nutrients such as iron and calcium.
• It contains healthy ingredients such as Thai basil, which is rich in antioxidants.

Healthy Thai Food: Chicken/Salmon Laab (10)

Laab is the Thai word for salad and this dish is made with minced chicken or salmon, lime juice, fish sauce, chilies, and a variety of herbs. It’s typically served with lettuce leaves and sticky rice.

This dish is healthy because:

• It’s an excellent source of protein.
• The lean protein is low in calories and high in nutrients.
• It’s rich in antioxidants and anti-inflammatory compounds.

Yum Tua Pu (Thai Bean Sprout Salad) (11)

This simple salad is made with bean sprouts, chilies, lime juice, fish sauce, and peanuts. It’s a light but filling dish that makes a perfect side dish for a healthy meal.

This dish is healthy because:

• It’s a great source of fiber and protein.
• Bean sprouts are low in calories and high in nutrients such as iron and calcium.
• It contains healthy flavorful ingredients such as lime juice, fish sauce, and peanuts.

Stir-Fries (12)

Stir-fries are a healthy option when you dine out at a Thai restaurant. They’re typically made with lean protein, vegetables, and healthy oils. Some good options include:

• Chicken or shrimp with broccoli and peppers
• Tofu with eggplant and Thai basil
• Pork with cabbage and carrots

These dishes are healthy because:

• They’re typically made with lean protein, which is low in calories but high in nutrients.
• They contain an abundance of fiber-rich vegetables.
• They’re usually stir-fried in healthy oils such as peanut oil or vegetable oil.

When you order a stir-fry at a Thai restaurant, make sure you ask for it to be made with healthy oils and lean protein. You can also request that it be served with steamed rice instead of fried rice, or even whole-grain brown rice in some restaurants.

You can ask for the sauce to be served on the side so you can control how much you’re eating.

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Jungle Curry (13)

While most Thai curries are made with coconut milk, jungle curry is made with a water-based broth. It’s typically made with chicken, vegetables, and a variety of herbs and spices.

This dish is healthy because:

• It’s lower in calories than other curries as it’s not made using coconut milk.
• It contains plenty of protein and vegetables.
• The herbs and spices that are used in this dish may have powerful antioxidant and anti-inflammatory properties.

Healthy Thai Food: Summer Rolls (14)

Summer rolls are a refreshing and healthy option when dining out at a Thai restaurant. They’re made with rice paper wrappers, which are filled with vegetables, herbs, and sometimes protein. 

The rolls are then dipped in a light sauce.

This dish is healthy because:

• The rice paper wrappers are low in calories and gluten-free.
• They’re usually filled with plenty of vegetables, which makes them a good source of fiber.
• The dipping sauce is often made with healthy ingredients such as lime juice and fish sauce.

When ordering summer rolls in a Thai restaurant, make sure you ask for the dipping sauce on the side so you can control how much you’re eating.

What Thai Food Is Less Healthy?

While there are many healthy Thai dishes, there are also some that are best avoided if you’re watching your waistline. These dishes are generally high in calories, fat, and sodium and some of them have little nutritional value.

Less healthy Thai dishes include:

Coconut Curries

While coconut curries can be healthy, they’re often loaded with a lot of fat and calories. This is because they’re made with a base of coconut milk, which is high in saturated fat. They can also be high in sugar, thanks to the addition of sweeteners such as palm sugar. If you do opt for one of these, keep the portion size small and have a salad or vegetable-based dish on the side.

Specifically, you need to limit the following curries that are higher in calories:

• Massaman Curry: This coconut-based curry is made with potatoes, onions, and peanuts. It can be high in calories and fat.
• Red Curry: This coconut-based curry is made with chili peppers, bamboo shoots, and bell peppers. It can be high in both calories and fat.
• Panang Curry: This coconut-based curry is made with chili peppers, kaffir lime leaves, and bell peppers. It can be high in calories and fat.

Deep-Fried Dishes

Many popular Thai dishes are deep-fried, which makes them high in unhealthy fats. These include dishes such as spring rolls, fried wontons, and tempura. While you can occasionally enjoy these foods in moderation, it’s best to avoid them if you’re trying to eat healthily or lose weight.

Noodle Dishes

While noodles can be part of a healthy diet, many Thai noodle dishes are loaded with calories and fat. This is because they’re often made with fatty meats, coconut milk, and deep-fried ingredients. If you’re watching your weight, it may be best to avoid the following noodle dishes:

• Khao Soi: This dish is made with egg noodles, chicken, coconut milk, and deep-fried crispy noodles. The deep-fried noodles add a lot of calories and fat.
• Rad An: This dish is made with wide rice noodles, chicken, pork, and vegetables in a gravy sauce. It can be high in calories and fat.

Sticky Rice

Sticky rice is a favorite ingredient in Thai cuisine, but it’s high in carbohydrates and calories. If you’re trying to eat healthily, swap sticky rice for steamed brown rice or quinoa if possible.

Desserts

Thai desserts are often made using coconut milk, palm sugar, and other sweeteners, which makes them high in sugar and calories. While it’s okay to enjoy these foods occasionally, they should be eaten in moderation. If you’re watching your weight, you may want to avoid the following desserts:

• Kanom Krok: These coconut-based pancakes are high in fat and calories.
• Thai Flan: This custard dessert is made with eggs, milk, and sugar, which makes it high in calories.
• Bua Loi: These rice flour balls are often fried, which makes them high in fat.
• Khao Neow Mamuang: This mango sticky rice dessert is high in sugar and calories.

Tips for Getting Healthy Takeout When You’re Craving Thai Food

Follow these tips to make sure your takeout is as healthy as possible: 

• Choose dishes that are steamed, grilled, or baked instead of fried.
• Ask for sauce on the side so you can control how much you use.
• Avoid sugary drinks and opt for water, unsweetened tea, or sparkling water instead.
• Skip the fried rice and order steamed rice instead. Ask for whole-grain brown rice if available.
• Ask for extra vegetables to boost the nutrient content of your meal (15).
• Avoid dishes that are high in sodium.
• Consider splitting a dish with a friend so you don’t overindulge.
• Make sure to get some fruits and vegetables in your other meals during the day.

Following these tips will help you make healthier choices when you’re craving Thai food. You should keep in mind that it’s okay to indulge every once in a while. Balance is the key when it comes to maintaining a healthy lifestyle.

How Do I Eat Low-Calorie at a Thai Restaurant?

To eat low-calorie at a Thai restaurant, you should follow these tips:

1. Choose Grilled or Steamed Dishes: Opt for dishes that are grilled or steamed instead of fried to reduce calorie intake.
2. Go for Protein-Rich Options: Select dishes with lean protein sources such as chicken, shrimp, or tofu, and avoid dishes with high-fat meats such as duck or pork.
3. Load Up on Veggies: Fill your plate with vegetable-based dishes such as stir-fried vegetables, salads, or clear soups to increase your fiber intake and keep your calories in check.
4. Watch the Sauces: Be cautious with sauces as they can be high in calories. Request dressings and sauces on the side so you can control your portions or opt for dishes with light and clear sauces.
5. Choose Spice Over Sweet: Spicy dishes often contain fewer calories than sweet or creamy dishes. Dishes that contain chili peppers may boost metabolism and help manage cravings.
6. Control Portions: Thai restaurants often serve generous portions. Consider sharing a dish with a friend or packing half of your meal to-go to avoid overeating.
7. Hydrate Wisely: Drink water or unsweetened beverages rather than sugary cocktails or sodas to save on empty calories.

FAQs

• What is the lowest-calorie Thai food?

The lowest-calorie Thai food is Yum Woon Sen, a delicious and nutritious salad that’s made with glass noodles, shrimp, cilantro, and a spicy lime dressing. This dish is a popular choice among those who are looking for a healthier option when dining at Thai restaurants.

Other low-calorie options include:

• Tom Yum Soup: A hot and sour soup made with lemongrass, chilies, lime juice, and your choice of protein (typically shrimp or chicken). This soup is traditionally believed to have medicinal properties due to the combination of ingredients it contains.
• Larb Salad: A minced meat salad made with herbs, spices, and ground toasted rice. This dish can be made with various proteins such as chicken, pork, beef, or tofu.
• Grilled Chicken Satay: Skewers of marinated and grilled chicken served with a peanut dipping sauce. This dish is rich in protein and can be paired with a side of steamed vegetables for a balanced meal.
• Green Papaya Salad: A refreshing salad made with shredded green papaya, tomatoes, peanuts, and a spicy lime dressing. This dish is often served as an appetizer or side dish and can be made without adding sugar for a healthier option.
• Steamed Fish: A simple yet flavorful dish that consists of white fish steamed with herbs and spices. This dish is low in calories and high in protein, which makes it a healthy choice for those who are watching their weight.

• What is the unhealthiest Thai dish?

One of the unhealthiest Thai dishes to watch out for is Kaeng Tai Pla, a traditional Thai curry from the south of Thailand. This curry is made with a variety of ingredients including fish, shrimp paste, coconut milk, and various spices.

While the individual ingredients may not be considered unhealthy on their own, this dish can pack a high amount of calories and saturated fat due to the use of coconut milk. In addition, the shrimp paste contains high amounts of sodium, which can contribute to high blood pressure (16).

Another dish to watch out for is noodle dishes in general, particularly those that are made with coconut milk or rich gravies. While it may seem like a healthier choice compared to deep-fried dishes, noodle dishes can still contain a high amount of calories and sodium from the use of stir-frying oils and sauces.

When enjoying Thai cuisine, many dishes can be made healthier by requesting modifications, such as reducing the amount of oil or sugar used. It’s also recommended to pair your meal with vegetables or lean protein options for a more balanced dish. 

• Which Thai curries are healthiest?

Some of the healthiest Thai curries include Kaeng Jued, a clear broth-based soup with vegetables and protein, and Gaeng Kiew Wan, which is also known as green curry and is made with a variety of herbs and spices such as lemongrass, galangal, and kaffir lime leaves.

Both dishes are low in calories and can be made healthier by opting for lean protein choices such as chicken or tofu. In addition, they can be paired with brown rice for a more nutritious option than white rice.

Curries that use coconut milk sparingly, such as Kaeng Som, which is a sour curry made with tamarind, are also considered healthier options as they have a lower calorie and fat content.

The Bottom Line

If you’re trying to eat healthily, it’s best to stick to the healthier Thai dishes on this list. While some of the unhealthiest dishes can be enjoyed occasionally, they shouldn’t be eaten on a regular basis. 

If in doubt, ask your server for healthier alternatives or order dishes that are steamed, grilled, or stir-fried. In addition, remember to watch your portion sizes, as even healthy dishes can be high in calories if you eat too much of them.