1 serving (200 grams) contains 120 calories, 3.0 grams of protein, 3.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
141.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.5 g | 4% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 23.5 g | 8% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 11.8 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 352.9 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Som tam
Som Tam, also known as Thai green papaya salad, is a popular dish originating from Thailand. It is prepared by shredding unripe papaya and mixing it with ingredients like garlic, chili, lime, fish sauce, peanuts, sugar, and tomatoes. Som Tam is a staple of Thai cuisine and often served as a side dish or light meal. Nutritionally, green papaya is rich in vitamins A and C, which support immune health and skin health, respectively. The dish is low in calories, contains dietary fiber from papaya, and provides healthy fats from peanuts. The presence of lime juice adds a dose of vitamin C while chili contributes antioxidants like capsaicin. Overall, Som Tam is a nutritious, refreshing dish that offers vital nutrients while being relatively low in fat and carbohydrates.
Health Benefits
- Supports immune health with vitamin C from papaya, lime, and tomatoes.
- Promotes digestive health due to dietary fiber in green papaya.
- Contains antioxidants like capsaicin from chili, which may help reduce inflammation.
Dietary Considerations
Selection and Storage
Som Tam is best consumed fresh to preserve texture and nutrients. Store leftovers for up to 1 day in an airtight container in the refrigerator, but avoid adding peanuts beforehand to prevent sogginess.
Common Questions About Som tam Nutrition
What is the nutritional content of Som Tam?
Som Tam, also known as green papaya salad, is low in calories, typically providing around 120-150 calories per serving (1 cup). It contains about 2-3 grams of protein and is rich in vitamins A and C, as well as fiber, due to the green papaya and fresh vegetables. However, sodium content can be high depending on the amount of fish sauce used.
Is Som Tam suitable for a keto or low-carb diet?
Som Tam can be moderately low in carbohydrates, with roughly 10-15 grams of carbs per serving, primarily from green papaya and added sugar. To make it more keto-friendly, reduce or eliminate the sugar and limit high-carb additions like carrots or tomatoes.
What are the health benefits and concerns of eating Som Tam?
Som Tam is a healthy choice due to its high fiber content, vitamins A and C, and antioxidant-rich ingredients. However, it can be high in sodium, especially if fish sauce or dried shrimp is used generously, which may concern those with hypertension. It's also often spicy, which might not be suitable for people with sensitive stomachs or acid reflux.
What is a recommended serving size for Som Tam?
A typical serving size for Som Tam is about 1 cup (150-200 grams). This portion provides a balanced amount of flavor and nutrients without excessive calories or sodium. For a complete meal, pair it with a protein source like grilled chicken or tofu.
How does Som Tam compare to other salads like coleslaw or Caesar salad?
Compared to coleslaw or Caesar salad, Som Tam is lower in calories and fat, as it typically uses a light dressing made of fish sauce, lime juice, and chili instead of mayonnaise or creamy dressings. It’s also higher in vitamin A and C due to the fresh green papaya and vibrant vegetables.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
