Thai cuisine is renowned for its vibrant flavors, fresh ingredients, and the perfect balance of sweet, sour, spicy, salty, and umami tastes. What’s even more remarkable is that many Thai dishes aren’t just delicious—they’re incredibly healthy too.
Whether you’re trying to eat healthier, lose weight, or simply enjoy nutritious yet tasty meals, Thai cuisine has plenty of options. In this article, we’re highlighting the Top 5 Healthy Thai Dishes you absolutely need to try. These dishes are packed with nutrients, low in calories, and full of flavour to keep your diet exciting and satisfying.
1. Som Tum (Green Papaya Salad)
Calories per serving: 120–150
When it comes to healthy Thai dishes, Som Tum or Green Papaya Salad is often the first to come to mind. Made from shredded green papaya, tomatoes, green beans, peanuts, garlic, chili, lime juice, and fish sauce, Som Tum offers a refreshing combination of spicy, sweet, sour, and salty flavors.
Why It’s Healthy:
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Low in calories: Som Tum is very low in calories but high in fiber, keeping you feeling full longer.
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Rich in nutrients: Papaya contains antioxidants, vitamins C and A, and digestive enzymes beneficial for your gut health.
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Boosts metabolism: The chili peppers in Som Tum can slightly boost metabolism, aiding weight management.
Som Tum pairs wonderfully with grilled chicken or seafood for extra protein and a complete meal.
2. Tom Yum Goong (Spicy Shrimp Soup)
Calories per serving: 150–200
Tom Yum Goong is Thailand’s iconic hot and sour soup featuring shrimp, mushrooms, lemongrass, galangal, kaffir lime leaves, chili peppers, lime juice, and herbs. This light yet flavourful soup is known for its bright, tangy broth that’s both comforting and invigorating.
Why It’s Healthy:
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Low in fat and calories: Tom Yum uses broth as a base, meaning no heavy creams or fats.
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Immune-boosting ingredients: Lemongrass and galangal have anti-inflammatory and antioxidant properties, boosting immunity and aiding digestion.
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High in protein: Shrimp is a lean source of protein, beneficial for muscle repair and growth.
Enjoy Tom Yum Goong as a delicious, warming dish any time of day, especially when you’re feeling under the weather.
3. Pad Pak Ruam Mit (Stir-Fried Mixed Vegetables)
Calories per serving: 180–250
Thai stir-fried mixed vegetables, known as Pad Pak Ruam Mit, is a colorful dish consisting of broccoli, carrots, cabbage, mushrooms, snow peas, and garlic lightly sautéed in oyster sauce or soy sauce. This quick and healthy dish provides a satisfying crunch and mild savory flavors.
Why It’s Healthy:
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High in dietary fiber: Mixed veggies improve digestion, keep your gut healthy, and lower cholesterol.
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Packed with vitamins: Broccoli and carrots offer vitamins A, C, and K, along with antioxidants.
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Minimal oil usage: Cooking methods focus on stir-frying quickly at high temperatures with minimal oil, preserving nutrients and reducing fat.
Pair this dish with brown rice or lean proteins like tofu or grilled chicken for a well-rounded meal.
4. Larb Gai (Thai Chicken Salad)
Calories per serving: 200–250
Originating from Northeast Thailand (Isaan region), Larb Gai is a healthy Thai salad made with minced chicken breast seasoned with lime juice, fish sauce, chili flakes, fresh mint leaves, cilantro, shallots, and roasted rice powder. Served on lettuce leaves or with fresh veggies, Larb Gai offers protein and freshness in every bite.
Why It’s Healthy:
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Lean protein source: Chicken breast is low in fat but high in protein, crucial for muscle building and repair.
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Low calorie & low fat: Prepared without oil or cream, making it ideal for weight-conscious eaters.
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Fresh herbs & spices: Mint, cilantro, and lime juice offer antioxidants and enhance digestion.
Larb Gai is perfect as a lunch or dinner, giving you balanced nutrition without heaviness.
5. Gaeng Liang (Thai Vegetable Soup)
Calories per serving: 150–180
Gaeng Liang is a traditional Thai vegetable soup renowned for its medicinal qualities. It combines mixed vegetables such as pumpkin, zucchini, baby corn, mushrooms, and leafy greens, cooked in a clear broth seasoned with aromatic herbs, pepper, and sometimes shrimp or tofu for protein.
Why It’s Healthy:
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Nutritious broth: Low-calorie soup base rich in vitamins and minerals.
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Detoxifying properties: Herbs and veggies included promote healthy digestion and detoxification.
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Immunity booster: Packed with antioxidants from leafy greens, pumpkin, and spices, strengthening the immune system.
Enjoy Gaeng Liang as a soothing, healthy option, especially when you’re looking to cleanse or nourish your body.
Conclusion Top 5 Healthy Thai Dishes
Thai cuisine naturally offers an abundance of nutritious dishes, and these Top 5 Healthy Thai Dishes prove that healthy eating can also be irresistibly delicious. Next time you’re craving Thai food, remember dishes like Som Tum, Tom Yum Goong, Pad Pak Ruam Mit, Larb Gai, and Gaeng Liang. They’ll not only delight your palate but also help you maintain a balanced, healthy lifestyle.
Read more: Thai Suggested Meals for a Family Gathering
