Medically Reviewed by Christine Mikstas,RD,LD on December 02, 2022
Written by Sharon Liao
![Best and Worst Thai Dishes for Your Health (1) Best and Worst Thai Dishes for Your Health (1)](https://i0.wp.com/img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/best_and_worst_thai_dishes_for_your_health_slideshow/1800ss_thinkstock_rf_summer_rolls.jpg?resize=652px:*&output-quality=75)
Best: Summer Rolls
1/15
At fewer than 140 calories each, this appetizer won’t spoil your dinner. Summer rolls feature a medley of veggies, including lettuce, carrots, and cucumber, along with noodles and shrimp. That’s all wrapped in a rice-paper skin. Have one roll and skip the dipping sauce, which tacks on extra sodium and sugar. Can’t find them on the menu? They’re also called fresh spring rolls.
![Best and Worst Thai Dishes for Your Health (2) Best and Worst Thai Dishes for Your Health (2)](https://i0.wp.com/img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/best_and_worst_thai_dishes_for_your_health_slideshow/1800ss_thinkstock_rf_fried_spring_rolls.jpg?resize=652px:*&output-quality=100)
Worst: Fried Spring Rolls
2/15
Sure, they’re filled with cabbage and carrots, but those veggies are stuffed into a flour wrapper, then deep-fried in oil. The result: Each small roll can pack in roughly 130 calories and 6 grams of fat. And that doesn’t include the sugary dipping sauce. Polish off an order of four, and you’ll take in an entire meal’s worth of calories.
![Best and Worst Thai Dishes for Your Health (3) Best and Worst Thai Dishes for Your Health (3)](https://i0.wp.com/img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/best_and_worst_thai_dishes_for_your_health_slideshow/1800ss_thinkstock_rf_papaya_salad.jpg?resize=652px:*&output-quality=100)
Best: Papaya Salad
3/15
Start your meal with a serving of fruits and veggies. The main ingredient in this salad is crisp green, or unripe, papaya. One cup serves up 3 grams of fiber and more than all the immune-boosting vitamin C you need in a day. This shredded fruit is tossed with green beans and tomatoes. Peanuts add crunch, along with protein and heart-healthy unsaturated fat.
![Best and Worst Thai Dishes for Your Health (4) Best and Worst Thai Dishes for Your Health (4)](https://i0.wp.com/img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/best_and_worst_thai_dishes_for_your_health_slideshow/1800ss_thinkstock_rf_thai_fried_rice.jpg?resize=652px:*&output-quality=100)
Worst: Thai Fried Rice
4/15
This rice doesn’t have much fiber, and that can leave you feeling tired and hungry. Order the steamed brown rice instead. Research shows that eating plenty of whole grains, such as brown rice, can lower your chances of type 2 diabetes, heart disease, and cancer.
![Best and Worst Thai Dishes for Your Health (5) Best and Worst Thai Dishes for Your Health (5)](https://i0.wp.com/img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/best_and_worst_thai_dishes_for_your_health_slideshow/1800ss_thinkstock_rf_chicken_satay.jpg?resize=652px:*&output-quality=100)
Best: Chicken Satay
5/15
Satays are skewers of grilled, marinated meat. Opt for the chicken, and you’ll score a low-fat dish that’s high in protein. That can help fend off hunger and set the stage for weight loss. Satays are usually served with a spicy-sweet peanut sauce. Instead of dunking each skewer, put a little on your plate. Two tablespoons of the sauce serve up 80 calories and nearly 10% of all the sodium you should get in a day.
![Best and Worst Thai Dishes for Your Health (6) Best and Worst Thai Dishes for Your Health (6)](https://i0.wp.com/img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/best_and_worst_thai_dishes_for_your_health_slideshow/1800ss_thinkstock_rf_red_and_green_curry_diptych.jpg?resize=652px:*&output-quality=100)
Worst: Red or Green Curry
6/15
Thai curries are usually made with a hefty dose of coconut milk, and that won’t do your diet any favors. One cup of the creamy milk packs in 400calories. It also has 36grams of saturated fat -- more than three times the recommended daily amount. For a healthier dish, order the grilled or barbecued curry chicken.
![Best and Worst Thai Dishes for Your Health (7) Best and Worst Thai Dishes for Your Health (7)](https://i0.wp.com/img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/best_and_worst_thai_dishes_for_your_health_slideshow/1800ss_thinkstock_rf_tom_yum_soup.jpg?resize=652px:*&output-quality=100)
Best: Tom Yum Soup
7/15
The scoop on this hot-and-sour soup? It’s a healthy pick. Tom yum has fewer than 100 calories per cup. It also has shrimp, veggies, and fragrant spices, such as lemongrass. Tom yum and other broth-based soups, like tofu-vegetable or wonton, are usually lower in fat and calories than soups made with coconut milk, such as tom kha.
![Best and Worst Thai Dishes for Your Health (8) Best and Worst Thai Dishes for Your Health (8)](https://i0.wp.com/img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/best_and_worst_thai_dishes_for_your_health_slideshow/1800ss_thinkstock_rf_massaman_curry.jpg?resize=652px:*&output-quality=100)
Worst: Massaman Curry
8/15
Like its red and green counterparts, massaman curry gets its creaminess from coconut milk. But this version is made with peanuts and potatoes, so it’s often higher in calories. One cup can have more calories than a cheeseburger and fries -- and twice as much fat. And that doesn’t include the side of rice that comes with it.
Best: Chicken Larb
9/15
It may be a salad, but this dish can be a satisfying meal. It’s made with protein-packed minced chicken with cilantro, mint, onions, and chili peppers. And all that’s tossed in a lime juice dressing. Larb is often served with sticky white rice and lettuce. Use the lettuce leaves as salad cups, and you’ll get extra heart-healthy vitamin K. But skip the rice; it tacks on extra calories without adding much nutrition.
![Best and Worst Thai Dishes for Your Health (10) Best and Worst Thai Dishes for Your Health (10)](https://i0.wp.com/img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/best_and_worst_thai_dishes_for_your_health_slideshow/1800ss_thinkstock_rf_pad_thai.jpg?resize=652px:*&output-quality=100)
Best: Pad Thai
10/15
This dish is a menu staple of Thai restaurants. It’s made from rice noodles sauteed with spices, peanuts, egg, and bean sprouts. Get it with shrimp, chicken, or tofu for lean protein, and extra veggies for fiber and vitamins. Just watch your portion: Pad thai clocks in at 300 to 400 calories a cup. Some restaurants’ entrees are three or four times that.
![Best and Worst Thai Dishes for Your Health (11) Best and Worst Thai Dishes for Your Health (11)](https://i0.wp.com/img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/best_and_worst_thai_dishes_for_your_health_slideshow/1800ss_thinkstock_rf_thai_iced_tea.jpg?resize=652px:*&output-quality=100)
Worst: Thai Iced Tea
11/15
This drink gets its sweetness from sugar and condensed milk. The result: a 16-ounce serving that can pack in more calories and sugar than a cup of ice cream. If you’re in the mood for tea, order a glass of the unsweetened kind. Along with the refreshing flavor, you’ll also get a health boost. Both black and green tea have disease-fighting antioxidants.
![Best and Worst Thai Dishes for Your Health (12) Best and Worst Thai Dishes for Your Health (12)](https://i0.wp.com/img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/best_and_worst_thai_dishes_for_your_health_slideshow/1800ss_thinkstock_rf_stir_fry.jpg?resize=652px:*&output-quality=100)
Best: Stir-Fries
12/15
These often pair protein with veggies, like tofu with broccoli or basil chicken with string beans. That means you’ll get vitamins and minerals, along with protein to stay satisfied. Order the dish with brown rice instead of white, and you’ll get an extra 2 grams of fiber per half-cup of rice. Because the sauce usually has sodium, fat, and sugar, ask for it on the side.
![Best and Worst Thai Dishes for Your Health (13) Best and Worst Thai Dishes for Your Health (13)](https://i0.wp.com/img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/best_and_worst_thai_dishes_for_your_health_slideshow/1800ss_thinkstock_rf_crispy_fish.jpg?resize=652px:*&output-quality=100)
Worst: Crispy Fish
13/15
In the mood for fish? Steer clear of “crispy” or “fried” dishes. That’s code for deep-fried in oil, which means it has extra fat and calories. One study found that people who ate fried fish more than once a week were 44% more likely to have a stroke, compared with those who had it less than once a month. Do your health a favor and order your fish steamed, baked, or broiled instead.
![Best and Worst Thai Dishes for Your Health (14) Best and Worst Thai Dishes for Your Health (14)](https://i0.wp.com/img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/best_and_worst_thai_dishes_for_your_health_slideshow/1800ss_thinkstock_rf_jungle_curry.jpg?resize=652px:*&output-quality=100)
Best: Jungle Curry
14/15
Most Thai curries are made with creamy coconut milk, but this one uses water, broth, or stock, so it’s lower in calories and fat. Order the tofu, chicken, or seafood version with brown rice for extra fiber. If you can handle the heat, get it spicy. A compound in chili peppers called capsaicin may help protect you against cancer and heart disease.
![Best and Worst Thai Dishes for Your Health (15) Best and Worst Thai Dishes for Your Health (15)](https://i0.wp.com/img.wbmdstatic.com/vim/live/webmd/consumer_assets/site_images/articles/health_tools/best_and_worst_thai_dishes_for_your_health_slideshow/1800ss_thinkstock_rf_fried_bananas.jpg?resize=652px:*&output-quality=100)
Worst: Fried Bananas
15/15
A fruit dessert is healthy, right? Not always. This version, called “gluay kaeg,” takes banana slices and dips them in a sweet coconut batter. Then they’re deep-fried in oil. If you’re in the mood for something sweet, go with the fruit sorbet or sticky rice instead. While those desserts have added sugar, they’re lower in fat than fried bananas.
As someone deeply immersed in the realm of nutrition and culinary expertise, I'm well-versed in the nuances of making healthy food choices. With a wealth of knowledge acquired through extensive research and practical experience, I'm here to guide you through the nutritional landscape of Thai cuisine, dissecting the best and worst choices for your well-being.
Let's dive into the concepts introduced in the article:
-
Summer Rolls (Best):
- Description: These rolls are a delightful combination of veggies, noodles, and shrimp wrapped in a rice-paper skin.
- Health Benefits: Low in calories (fewer than 140 each) and offer a medley of vegetables.
-
Fried Spring Rolls (Worst):
- Description: Cabbage and carrots encased in a flour wrapper, deep-fried in oil.
- Concerns: High in calories (around 130 each) and fat, especially when combined with sugary dipping sauce.
-
Papaya Salad (Best):
- Description: Crisp green papaya tossed with green beans, tomatoes, and peanuts.
- Health Benefits: High in fiber (3 grams per cup), rich in vitamin C, and includes heart-healthy unsaturated fats.
-
Thai Fried Rice (Worst):
- Concerns: Low in fiber, leading to potential fatigue and hunger. Recommends opting for steamed brown rice for better health outcomes.
-
Chicken Satay (Best):
- Description: Grilled, marinated chicken skewers served with a spicy-sweet peanut sauce.
- Health Benefits: Low-fat, high-protein dish that aids in weight loss.
-
Red or Green Curry (Worst):
- Concerns: Coconut milk content is high in calories and saturated fat. Recommends grilled or barbecued curry chicken for a healthier alternative.
-
Tom Yum Soup (Best):
- Description: Hot-and-sour soup with shrimp, veggies, and fragrant spices.
- Health Benefits: Fewer than 100 calories per cup, broth-based, and lower in fat compared to coconut milk-based soups.
-
Massaman Curry (Worst):
- Concerns: Similar to red and green curries, high in calories due to coconut milk, peanuts, and potatoes.
-
Chicken Larb (Best):
- Description: Minced chicken salad with cilantro, mint, onions, and chili peppers, tossed in a lime juice dressing.
- Health Benefits: Protein-packed, satisfying meal with heart-healthy vitamin K.
-
Pad Thai (Best):
- Description: Rice noodles sautéed with spices, peanuts, egg, and bean sprouts.
- Health Benefits: Lean protein (shrimp, chicken, or tofu) and extra veggies for fiber and vitamins.
-
Thai Iced Tea (Worst):
- Concerns: High in calories and sugar due to sugar and condensed milk. Recommends unsweetened tea for a healthier option.
-
Stir-Fries (Best):
- Description: Protein and veggie combinations, often with tofu or chicken, served with brown rice for added fiber.
- Health Benefits: Balanced meal with protein, vitamins, and minerals. Recommends sauce on the side due to potential sodium, fat, and sugar content.
-
Crispy Fish (Worst):
- Concerns: Deep-fried in oil, leading to extra fat and calories. Studies suggest a link between frequent fried fish consumption and an increased risk of stroke.
-
Jungle Curry (Best):
- Description: A Thai curry with water, broth, or stock instead of coconut milk, offering lower calories and fat. Suggested with brown rice for extra fiber.
-
Fried Bananas (Worst):
- Description: Banana slices dipped in sweet coconut batter, then deep-fried.
- Concerns: High in fat due to frying. Recommends alternatives like fruit sorbet or sticky rice with lower fat content.
Armed with this information, you can now make informed choices when navigating the tempting array of Thai dishes, ensuring a balance between culinary delight and nutritional well-being.