From time immemorial, Thailand is home to an array of food delicacies. Because of its many delicious cuisines, it is difficult to say in a split second, the best of Thai dishes. 

Not only are the foods pleasing to taste, but they are also rich in nutrients. For those who do not care whether a food is beneficial to the body, it is a case of eating what you love in abundance. But for the health-conscious type, there is a need to be selective of the food and level of consumption measured to ensure healthy eating.

Unlike in the West, the Thais eat fresh foods. From Khao Man Gai (chicken and rice), and Thai chili to Pla Nueng Manao (poached fish with lime). These are healthy to eat. Take a look below at some healthy cuisines to consume and dishes to avoid in Thailand.


  • Tom Yum Goong Nam Sigh (Hot and sour soup)

If you are monitoring your calorie intake and wish to have a light carbohydrate dish laced with heavy protein in mind, hot sour soup fits the bill. To ensure the soup is low in calory and carbohydrate, Tom Yum Nam Kan’s version of hot sour soup should be avoided for its coconut milk content. Tom Yum Nam sigh is the healthier version because of the absence of coconut milk.

  • Som Tam (Papaya salad)

Fresh sliced green papayas mixed with spices make up Som Tam. The spices include tomatoes, garlic, chilies, dried shrimp and at times fish sauce. Green papaya is a source of magnesium, fiber, vitamin A and C while salad is low in calorie and carbohydrate.
  • Khao Man Gai

Literally, Khao Man Gai means rice fat chicken in Thai. The dish is a combination of protein and carbohydrates. And the level of protein, carbohydrate, and calory in the cuisine depends on the proportion of rice, chicken, and soup ordered or prepared.

  • Larb Gai (Thai chicken salad)

Thai chicken salad contains chicken, rice powder, green onions, fresh chilies, fish sauce, lime juice, and shallots. The delicacy is appealing to the eyes, tasty and rich in protein.

Other healthy foods are Gai Yang (Marinated grilled Thai chicken), Yam Talay, Kuay Teow Lui Suan (fresh spring rolls) etcetera.


  • Deep-fried fish

Healthwise, deep-fried foods are not good for the body. The Thai’s deep-fried fish is packed with salt and oil. Too much intake of salt is not healthy for the heart.

  • Pad Thai

Is stir-fried rice noodles high in calories, sodium, oil, and fat.

  • Coconut rice

The food is made with jasmine rice, coconut canned-milk, coconut oil, and sweetened shredded coconut. It is high in calories, sugar, and milk.

Other foods to avoid for nutritional deficiencies are coconut-based curries, spring rolls, Tom Ga Kai, mango sticky rice and Thai coffee/tea loaded with milk.

There is never a lack of options when selecting food to eat in Thailand. Each delicacy has its nutritional highs and lows.