Tom kha gai

Dinner

Item Rating: 59/100

1 serving (250 grams) contains 250 calories, 10.0 grams of protein, 20.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		235.8
% Daily Value*
Total Fat		18.9 g	24%
	Saturated Fat	14.2 g	71%
	Polyunsaturated Fat	0 g
Cholesterol		28.3 mg	9%
Sodium		754.7 mg	32%
Total Carbohydrates		9.4 g	3%
	Dietary Fiber	1.9 g	6%
	Sugars	3.8 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		47.2 mg	3%
Iron		0.9 mg	5%
Potassium		283.0 mg	6%

* 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

🥓 Keto friendly

🍯 Low sugar

🧈 High saturated fat

🍞 Low carbs

Source of Calories

Fat: 170 cal (69.3%)

Protein: 37 cal (15.3%)

Carbs: 37 cal (15.3%)

About Tom kha gai

Tom Kha Gai, a traditional Thai soup, is a fragrant blend of chicken, coconut milk, lemongrass, galangal, kaffir lime leaves, and Thai chili peppers. It offers a balance of tangy, creamy, and spicy flavors, embodying the essence of Thai cuisine. Nutritionally, it is rich in healthy fats from coconut milk, lean protein from chicken, and a variety of vitamins and antioxidants from herbs and spices. Typically low in carbohydrates, it makes for a nutrient-dense meal that also supports hydration due to its broth-based structure.

Health Benefits

• High in medium-chain triglycerides (MCTs) from coconut milk, which can support energy metabolism and brain function.
• Rich in antioxidants, particularly from galangal, which may help reduce inflammation and support immune health.
• Provides lean protein from chicken, essential for muscle repair and overall cell function.
• Contains vitamin C from lime juice, which supports the immune system and enhances iron absorption.
• Offers antimicrobial properties from herbs like lemongrass and kaffir lime leaves, promoting gut health.

Dietary Considerations

Allergens: Contains coconut, chicken

Suitable for: Gluten-free, dairy-free, low-carb

Not suitable for: Vegan, vegetarian, nut-free (if coconut is considered a tree nut in the diet)

Selection and Storage

Store in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove to preserve the delicate flavors of the soup.

Common Questions About Tom kha gai Nutrition

Is Tom Kha Gai high in protein?

Yes, Tom Kha Gai traditionally includes chicken as the main protein source. A single serving typically contains about 15-20 grams of protein, depending on the portion size and recipe. Coconut milk is also used, though its protein content is minimal compared to the chicken.

Can I eat Tom Kha Gai on a keto diet?

Tom Kha Gai can be compatible with a keto diet if prepared thoughtfully. Coconut milk is high in fat and low in carbs, making it keto-friendly. However, some recipes may use sugar or sweetened coconut milk, which should be avoided to keep the dish within keto's low-carb requirements.

What are the health benefits or concerns of eating Tom Kha Gai?

Tom Kha Gai is rich in healthy fats from coconut milk, which can support energy and brain function, and is packed with antioxidants from ingredients like lemongrass, galangal, and lime juice that support immunity and digestion. However, it can be high in calories and saturated fat, so portion control is important, particularly for those monitoring cholesterol levels.

What is the recommended serving size for Tom Kha Gai?

The recommended serving size for Tom Kha Gai is about 1 cup (240-300ml), which typically contains around 250-350 calories depending on the recipe. Pair it with light sides such as a small salad or steamed vegetables to balance the meal.

How does Tom Kha Gai compare to Tom Yum soup?

Tom Kha Gai is creamier and richer in texture due to the use of coconut milk, while Tom Yum soup is broth-based and lighter. Tom Yum tends to be lower in calories and fat but lacks the hearty protein and fat content that Tom Kha Gai offers.

Data Sources & Scientific References