Tom kha

Lunch

Item Rating: 56/100

1 serving (250 grams) contains 250 calories, 5.0 grams of protein, 20.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (240.4g)

Calories		240.4
% Daily Value*
Total Fat		19.2 g	24%
	Saturated Fat	14.4 g	72%
	Polyunsaturated Fat	0 g
Cholesterol		9.6 mg	3%
Sodium		769.2 mg	33%
Total Carbohydrates		14.4 g	5%
	Dietary Fiber	1.9 g	6%
	Sugars	4.8 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		48.1 mg	3%
Iron		1.0 mg	5%
Potassium		288.5 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

🍯 Low sugar

🧈 High saturated fat

🍞 Low carbs

Source of Calories

Fat: 172 cal (69.2%)

Protein: 19 cal (7.7%)

Carbs: 57 cal (23.1%)

About Tom kha

Tom Kha is a traditional Thai soup known for its creamy coconut milk base, infused with herbs like lemongrass, galangal, and kaffir lime leaves, often paired with chicken or shrimp. Originating in Thailand, it is celebrated for its tangy, spicy, and slightly sweet flavor profile. Nutritionally, Tom Kha provides a mix of macros and micronutrients, depending on ingredients. Coconut milk delivers medium-chain triglycerides (MCTs) and lauric acid, while chicken or shrimp offer lean protein. Herbs like lemongrass contribute to antioxidants and anti-inflammatory compounds, and chili peppers provide capsaicin. A single serving typically contains moderate calories, with a combination of healthy fats, protein, and a small amount of carbohydrates.

Health Benefits

• Coconut milk is rich in MCTs and lauric acid, which may support heart and brain health.
• Galangal and lemongrass contain antioxidants and have anti-inflammatory properties that may enhance immune system function.
• Chili peppers in the soup provide capsaicin, which may help boost metabolism and reduce inflammation.

Dietary Considerations

Allergens: Contains shellfish (if using shrimp), milk (if coconut milk is not tolerated), fish (commonly used in fish sauce)

Suitable for: Gluten-free, pescatarian (if made with shrimp), dairy-free (if no dairy substitutes are added)

Not suitable for: Vegan (unless protein sources are plant-based), low-fat diets (due to coconut milk's fat content), nut allergies (if cross-contamination with tree nuts is a concern)

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop to prevent the coconut milk from separating.

Common Questions About Tom kha Nutrition

Is Tom Kha high in protein?

Tom Kha, traditionally made with chicken or shrimp, is a moderate source of protein, providing around 10-15 grams of protein per serving depending on the recipe and ingredients used. If tofu is substituted in vegetarian versions, protein content may be slightly lower, typically around 6-8 grams.

Can I eat Tom Kha on a keto diet?

Tom Kha can fit into a keto diet if prepared carefully. By avoiding sugar or high-carb ingredients like rice and using full-fat coconut milk, a serving can provide healthy fats and remain relatively low in carbs, generally around 6-10 grams per serving depending on the recipe.

What are the health benefits of Tom Kha?

Tom Kha offers several health benefits due to ingredients like lemongrass, galangal, and lime, which are rich in antioxidants and can support digestion and immune health. Coconut milk provides healthy fats, but note that traditional recipes may be high in saturated fats and sodium, so moderation is key.

What is a recommended portion size for Tom Kha?

A typical portion size for Tom Kha is 1 cup, which usually ranges from 150-300 calories depending on the recipe. Pairing it with a light side like steamed vegetables or salad can help balance the meal while avoiding excess calories.

How does Tom Kha compare to Tom Yum soup?

Tom Kha and Tom Yum are both Thai soups, but Tom Kha is creamier due to the addition of coconut milk while Tom Yum has a clear, tangy broth. Tom Yum is generally lower in calories and fat, making it a lighter option, while Tom Kha offers richer flavors and more fat content.

Data Sources & Scientific References