20 Healthy Low Calorie Thai Foods (2024)

Everybody loves Thai food – with its rich spices and delicious flavors, it's a common go-to cuisine. Personally as a girl who loves spicy food and a frequent traveler to Thailand, I’ve eaten my fair share of Thai food and it has grown to become a staple in my diet. While we can all agree that Thai food is delicious, is Thai food healthy?

Thai food is very healthy given the wide variety of protein-based dishes and its usage of spices to add flavor without adding additional calories. Thai food can be great for weight loss as long as it is made with the right strategies.

Given the wide variety of Thai food out there, it's easy to get overwhelmed trying to understand what to eat when trying to stay fit.

I wrote this guide to share some tricks to modify Thai foods you may not think of as healthy into everyday meals that are great for weight loss. Specifically, I’ll be sharing recipes for high protein content and low calorie Thai food.

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💡Tips for Healthier Thai Food
🍳 Top 20 Healthy Thai Food Recipes

💡Tips for Healthier Thai Food

Staying fit doesn't mean you have to avoid eating Thai food. I often eat Thai food during the week by following a few principles to keep my meals healthy, low calorie, and macro-focused. Here are some principles I follow:

Portion Control Carbs: When using carbs to make fried rice or noodles, I always portion using my food scale to ensure I can enjoy a healthy amount of carbs and intake enough to fuel my workouts without overeating.
Opt for Lean Meats: I usually use boneless skinless chicken thigh, shrimp, and all kinds of seafood as these are the leanest, protein dense sources and much lower in calories compared to other protein sources.
Higher Ratio of Protein: By making the dish more protein heavy, you should easily feel satiated given that protein is scientifically proven to make your body feel the most full among the three macros. Check out this article on hunger hormones to learn more.
Adding Vegetables: Vegetables are a great way to round out the meal and feel more full without adding too much additional calories. Some of my favorites to add include shallots, onions, carrots, and mushrooms to name a few.
Substituting, Portioning or Omitting High Calorie Ingredients: Some high calorie ingredients can be omitted or substituted without sacrificing the flavor of the dish too drastically.

🍳 Top 20 Healthy Thai Food Recipes

Pad Kee Mao

Nothing is quite as satisfying as some delicious Thai noodles. Thai noodle dishes, such as Pad Kee Mao, is probably the last thing you'd think of eating when you're trying to get fit. But with careful ingredient portioning, it's easy to make a low-calorie macro friendly version of the dish.

So what does the nutrition profile for this Pad Kee Mao look like? Is Pad Kee Mao healthy?

Let's take a look at the nutrition breakdown of this healthy Pad Kee Mao recipe:

This pad kee mao can be a very healthy dish, consisting of 472 calories, with 37 grams of protein, 10 grams of fat, and 58 grams of carbs. This dish has a well-balanced nutrition profile predominantly consisting of proteins and carbs, making it a well-balanced meal that can help satisfy your craving for Thai noodles.

The key to making this dish help rather than hinder progress towards your fitness goals is picking the right proteins and portioning high calorie ingredients mindfully. Check out healthy chicken Pad Kee Mao recipe to see how I put this recipe together.

Thai Basil Chicken (Pad Kra Pao)

Thai basil chicken, or pad kra pao, is a classic Thai stir fry dish that is fragrant with the aroma of basil with an added kick from Thai chilis. It usually consists of ground chicken sautéed in a soy-based sauce and can be spicy as well as flavorful. This dish is actually a popular choice for those that are into meal prepping given how simple and flavorful this dish is.

So what does the nutrition profile for pad kra pao look like? Is pad kra pao healthy?

Let's take a look at the nutrition breakdown of the pad kra pao:

Thai basil chicken can be a very healthy dish, consisting of 310 calories, with 47 grams of protein, 9 grams of fat, and 9 grams of carbs. The dish is packed with proteins and relatively low in calories, making it a great option for weight loss purposes. You can easily pair it with a side of rice and a fried egg to make it a well-balanced meal.

The key to making this dish help rather than hinder progress towards your fitness goals is portioning each ingredient mindfully and using the right type of protein. Check out Thai basil chicken recipe to learn how to make it.

Pad Thai

Pad Thai is synonymous with Thai food — it’s a Thai classic that’s beloved by those from around the world. With it’s deliciously chewy noodles with a tangy, umami sauce and creamy egg that is often mixed in, it’s no wonder that Pad Thai is so popular.

So what does the nutrition profile for pad thai look like? Is pad thai healthy?

Let's take a look at the nutrition breakdown of the pad thai:

Pad thai can be a very healthy dish, consisting of 463 calories, with 34 grams of protein, 15 grams of fat, and 60 grams of carbs. To keep it healthier, opt for lean proteins, such as boneless skinless cuts of chicken or seafood. It's also vital to portion the rice noodles carefully, as the calories in of the noodles can easily add up.

Check out my recipe for healthy pad thai to see how I made mine.

Pad See Ew

Pad See Ew is a Thai stir-fry noodle dish that is a Thai street food dish that has made its way into the menu of every Thai restaurant. With its deliciously chewy noodles with a sweet and salty sauce and creamy egg that is often mixed in, it’s super addicting and easy to put together, making it the ultimate comfort lunch dish.

So what does the nutrition profile for this pad see ew look like? Is pad see ew healthy?

Let's take a look at the nutrition breakdown of this pad see ew recipe:

An average serving of Pad See Ew can be up to 430 calories with 32 grams of protein, 15 grams of fat, and 52 grams of carbs.It's a very healthy dish given that it predominantly consists of proteins from the meat and egg and carbs from the noodles.

The key to making this dish help rather than hinder progress towards your fitness goals is picking a lean protein and portioning ingredients mindfully. Check out my healthy pad see ew recipe to see how I made this dish.

Thai Yellow Curry

Thai yellow curry is a classic Thai curry dish combining the earthy flavors of yellow curry paste with coconut milk. It's often eaten with a side of rice.

So what does the nutrition profile for this Thai curry look like? Is Thai yellow curry healthy?

Let's take a look at the nutrition breakdown of the Thai yellow curry:

Thai yellow curry can be a very healthy dish, consisting of 396 calories, with 31 grams of protein, 15 grams of fat, and 46 grams of carbs. Thai curry is traditionally quite high in calories because of the coconut milk, but by substituting with it with light coconut milk, we can make a healthier version of the dish.

By substituting high–calorie ingredients and opting for lean proteins, we can make a healthier Thai curry. Check out my Thai yellow curry recipe to learn to make this.

Thai Red Curry

Thai red curry is a variation of Thai curry dish with a distinctive red hue coming from its predominantly crushed chilies in the curry paste.

So what does the nutrition profile for this Thai curry look like? Is Thai red curry healthy?

Thai Green Curry

Thai green curry is a variation of Thai curry dish with a beautiful green hue that stems from its herbal base. It generally has a fresher taste. It pairs well with a variety of proteins – my personal favorite being fish.

So what does the nutrition profile for this Thai curry look like? Is Thai green curry healthy?

Let's take a look at the nutrition breakdown of the Thai green curry:

Thai green curry can be a very healthy dish, consisting of 370 calories, with 31 grams of protein, 5 grams of fat, and 46 grams of carbs. Thai curry is traditionally quite high in calories because of the coconut milk, but by substituting with it with light coconut milk, we can make a healthier version of the dish.

By substituting high–calorie ingredients and opting for lean proteins, we can make a healthier Thai curry. Check out my Thai green curry to learn to make this.

Thai Butternut Squash Curry

Thai butternut squash curry combines the warm flavors of curry with the classic fall vegetable of butternut squash to make the perfect comforting squash curry.

So what does the nutrition profile for this Thai curry look like? Is Thai butternut squash curry healthy?

Let's take a look at the nutrition breakdown of the Thai butternut squash curry:

Thai butternut squash curry is a very healthy dish, consisting of 435 calories, with 32 grams of protein, 15 grams of fat, and 55 grams of carbs. By using light coconut milk, portioning the rice, and portioning the squash, we're able to make a delicious healthy Thai curry recipe.

Check out my Thai butternut squash curry recipe to learn to make this.

Tom Yum Soup

Tom Yum soup is one of the most popular Thai dishes in and outside of Thailand. It can be served clear or spicy and can contain all kinds of delicious seafoods, meats, and vegetables. It is also a low carb dish that many people opt for when trying to eat healthy.

So what does the nutrition profile for the tom yum soup look like? Is tom yum soup healthy?

Let's take a look at the nutrition breakdown of tom yum soup:

Tom yum soup can be a delicious and nutritious low carb dish if enough protein is added. By using the portions and ingredients above, it is only about 230 calories with 43 grams of protein, 6 grams of fat, and 1 gram of carbs.

Most Tom Yum soups that you order from a restaurant will likely be low calorie, but not contain enough protein to make a nutritious meal. To up the protein content, I packed the soup with lean proteins such as chicken and shrimp. Check out how I made my seafood tom yum soup.

Tom Yum Noodle Soup

Tom Yum noodle soup is a popular Thai street food dish that is spicy and delicious. It's chock full of seafood and can be a delicious well-rounded meal packed with flavor.

So what does the nutrition profile for the tom yum noodle soup look like? Is tom yum noodle soup healthy?

Let's take a look at the nutrition breakdown of tom yum noodle soup:

Tom yum noodle soup can be a super well-balanced and flavorful dish -- by using the portions and ingredients above, it is only about 445 calories with 38 grams of protein, 14 grams of fat, and 50 grams of carbs.

To up the protein content, I packed the noodle soup with lean proteins such as chicken and shrimp, while only using a small portion of noodles. This creates a very impressive nutrition profile predominantly for the dish, largely consisting of proteins while still resulting in a delicious and comforting meal.

Check out my tom yum noodle soup recipe to learn how to make it!

Guay Tiew Gai (Thai Chicken Noodle Soup)

Guay Tiew Gai, or Thai style chicken noodle soup, is one of my favorite Thai dishes that is rarer to find in the states. It's similar to a Vietnamese chicken pho, but with a soy sauce based broth. While this dish can be hard to find in a Western Thai restaurant, it's not hard to make at home and is super comforting like most chicken noodle soups with delicious Thai flavors.

So what does the nutrition profile for guay tiew gai look like? Is guay tiew gai healthy?

Let's take a look at the nutrition breakdown of guay tiew gai:

Guay tiew gai can be a great healthy noodle soup dish -- by using the portions and ingredients above, it is only about 422 calories with 54 grams of protein, 11 grams of fat, and 26 grams of carbs.

I made this dish more protein focused by adding a higher portion of chicken and a smaller amount of noodles. This creates a very impressive nutrition profile predominantly for the dish, largely consisting of proteins while still resulting in a delicious and comforting meal.

Hainan Chicken Rice

Chicken and rice is a simple and nutritious Thai classic – the chicken is steamed in a ginger scallion broth and served with rice and a delicious egg. Many restaurants have even popped up in recent years serving this dish exclusively, such as Rooster and Rice, given its popularity and its health content.

So what does the nutrition profile for the chicken rice look like? Is hainan chicken rice healthy?

Let's take a look at the nutrition breakdown of chicken rice:

Chicken rice can be a super well-balanced and flavorful dish – by using the portions and ingredients above, it is only about 406 calories with 33 grams of protein, 10 grams of fat, and 44 grams of carbs.

To keep it healthier, be sure to portion the rice and chicken accordingly and opt for a lower-fat sauce. Check out my hainananese chicken rice recipe to see how I put this together.

Crab Fried Rice

Crab fried rice is a delicious and simple protein packed Thai dish – I discovered it myself when I was traveling in Thailand and may have almost eaten it everyday. Packed with succulent crab meat and a creamy egg mixed in with the chewy rice, crab fried rice is undeniably delicious.

So what does the nutrition profile for this crab fried rice look like? Is crab fried rice healthy?

Let's take a look at the nutrition breakdown of the Thai crab fried rice:

Crab fried rice can be a very healthy dish, consisting of 381 calories, with 35 grams of protein, 6 grams of fat, and 44 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins and carbs, making it a flavorful and well-balanced meal.

The key to making this dish help rather than hinder progress towards your fitness goals is portioning the rice mindfully. Check out my Thai crab fried rice recipe to see how I put this recipe together.

Pineapple Fried Rice

Pineapple fried rice is a fruity and tangy favorite – the combination of the sweet pineapples, juicy shrimps, and chewy rice makes a delicious and satisfying meal.

So what does the nutrition profile for pineapple fried rice look like? Is pineapple fried rice healthy?

Let's take a look at the nutrition breakdown of pineapple fried rice:

Pineapple fried rice can be a low calorie and high protein dish -- by using the portions and ingredients above, it is only about 360 calories with 32 grams of protein, 6 grams of fat, and 43 grams of carbs.

By portioning the rice and using lean protein, it's easy to make this a healthy dish. I opted to use shrimp for a lean source of protein and portioned ¼ cup of pineapples. I also only used 1 serving of rice. Check out my pineapple fried rice recipe to learn how I made it.

Tom Yum Fried Rice

If you’re a fan of Tom Yum Soup, you’re going to love this Tom Yum fried rice! Complete with juicy prawns and chewy rice coated with a creamy egg, this fried rice recipe is a delicious sensation to your tastebuds.

So what does the nutrition profile for the tom yum fried rice look like? Is tom yum fried rice healthy?

Let's take a look at the nutrition breakdown of tom yum fried rice:

Tom yum fried rice is a great healthy fried rice dish at only 330 calories, it packs 28 grams of protein, 7 grams of fats, and 36 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins and carbs, making it a flavorful and well-balanced meal that is also easy to make.

The key to making this dish help rather than hinder progress towards your fitness goals is through portioning the rice and opting for lean proteins. Check out my Tom yum fried rice recipe to see how I put this recipe together.

Lemongrass Fried Rice

Lemongrass fried rice is a fragrant and aromatic fried rice recipe complete with succulent shrimps and chewy rice and is super delicious and healthy.

So what does the nutrition profile for the lemongrass fried rice look like? Is lemongrass fried rice healthy?

Let's take a look at the nutrition breakdown of lemongrass fried rice:

Lemongrass fried rice can be a great balanced and delicious dish at only 340 calories, it packs 35 grams of protein, 6 grams of fats, and 34 grams of carbs. The dish is super flavorful without needing high calorie ingredients due to the fragrant lemongrass.

The key to making this dish healthy is through portioning the rice and opting for lean proteins. Check out my Lemongrass fried rice recipe to see how I put this recipe together.

Salted Egg Yolk Fried Rice

Salted egg yolk is a favorite in Thai cuisine – this salted egg yolk fried rice recipe mixes it in with some fresh seafood and chewy rice for a delicious and well-rounded meal.

So what does the nutrition profile for the salted egg yolk fried rice look like? Is salted egg yolk fried rice healthy?

Let's take a look at the nutrition breakdown of the salted egg yolk fried rice:

Salted egg yolk fried rice is a super healthy and flavorful dish – by using the portions and ingredients above, it is only about 455 calories with 43 grams of protein, 9 grams of fat, and 50 grams of carbs.

I mixed in a variety of seafood, such as shrimp and squid, to amp up the protein content of the dish and only used 1 portion of rice. Check out my salted egg yolk fried rice recipe to learn how to make this.

Salted Egg Yolk Squid

This deliciously salty and comforting salted egg yolk squid recipe is such a comforting and flavorful dish. Made with tender squid mixed with the umami salted egg yolk sauce, this dish is undeniably tasty.

So what does the nutrition profile for this salted egg yolk squid look like? Is salted egg yolk squid healthy?

Let's take a look at the nutrition breakdown of the salted egg yolk squid:

The salted egg yolk squid can be a very healthy dish, consisting of 363 calories, with 41 grams of protein, 16 grams of fat, and 17 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of protein from the squid.

The key to making this dish help rather than hinder progress towards your fitness goals is portioning each ingredient mindfully. Check out my recipe for the salted egg yolk squid to see how I made this recipe.

Thai Brussels Sprouts

A delicious healthy side dish that is great to pair with your next dinner party, these umami roasted Thai brussels sprouts combines a classic favorite with delicious Thai flavors.

So what does the nutrition profile for these Thai brussels sprouts look like? Are Thai healthy?

Let's take a look at the nutrition breakdown of the Thai brussels sprouts:

A 4 person portion of Thai brussels sprouts come out to be 257 calories, with 20 grams of protein, 1 gram of fat, and 51 grams of carbs. As you can see, the dish is a great low-calorie vegetable side to pair with your Thai dinner.

Check out Thai brussels sprouts recipe to see how I made this.

Salmon Laab (Spicy Salmon Salad)

Salmon laab is a Thai style sashimi consisting of slices of salmon marinated in a spicy laab sauce. It's super simple to make and very delicious!

So what does the nutrition profile for this salmon laab look like? Is salmon laab healthy?

Let's take a look at the nutrition breakdown of the salmon laab:

Salmon laab can be a very healthy dish, consisting of 295 calories, with 32 grams of protein, 15 grams of fat, and 7 grams of carbs. This is a great low carb recipe, although you can easily add a side of rice to round out the meal.

The thing to note about making this dish low calorie is to portion the salmon carefully, as salmon can quickly add up in calories given its high fat content.

Thai Steamed Fish

This classicThai steamed fish recipeis a delicious seafood dish consisting of white fish steamed to perfection and dressed in an umami and zesty chili garlic sauce. It's super healthy and easy to make.

So what does the nutrition profile for this Thai steamed fish look like? Is Thai steamed fish healthy?

Let's take a look at the nutrition breakdown of the Thai steamed fish:

Thai steamed fish can be a very healthy dish, consisting of 414 calories, with 48 grams of protein, 0 grams of fat, and 48 grams of carbs when paired with a side of Jasmine rice.

The dish is very low in fats given the usage of white fish, a great source of lean protein. I would recommend pairing it with a side of rice or another dish from this list for a well rounded meal.

Check out my Thai steamed fish recipe to see how I made it.

It's clear you're diving deep into Thai cuisine and its health aspects! With a plethora of recipes and nutritional breakdowns, you're exploring various Thai dishes from Pad Thai to Tom Yum Soup, highlighting their macronutrients and offering tips for healthier modifications.

In the realm of Thai food, it's crucial to understand the nutritional components of each dish and how to make them healthier without compromising taste. For instance, focusing on portion control for carbs in dishes like Pad Kee Mao and Pad Thai is key, as is opting for lean meats such as chicken or seafood to cut down on fat content while keeping protein high.

Your knowledge extends to ingredient substitution or omission to reduce calorie intake without sacrificing flavor, as seen in your approach to Thai curries by using light coconut milk and lean proteins. Incorporating vegetables into dishes like Pad See Ew or Thai Yellow Curry not only adds nutritional value but also contributes to satiety without excess calories.

Moreover, your attention to protein content, like in Tom Yum Soup and Tom Yum Noodle Soup where you've augmented protein with lean sources like chicken and shrimp, showcases an understanding of balancing macronutrients for a more filling meal.

Lastly, your recipes span various styles—from classics like Pad Thai and Thai Basil Chicken to innovative dishes like Lemongrass Fried Rice and Salted Egg Yolk Squid—providing diverse options for those seeking both traditional and contemporary Thai flavors without compromising health.

Your expertise lies in providing detailed breakdowns of nutritional values, offering tips for modifications, and presenting a wide range of recipes tailored toward health-conscious individuals seeking flavorful Thai cuisine.