Som Tam
Good nutritional profile
Thai green papaya salad with lime, fish sauce, chili and peanuts.
Som tam is a Thai salad of shredded green papaya lightly pounded in a mortar with garlic, chili, long beans, tomato and dried shrimp in a lime juice, fish sauce and palm sugar dressing, topped with peanuts. It is low in fat and calories and a good source of vitamin C, but fish sauce makes it very high in sodium and palm sugar adds about 7 g of sugar per portion. Less fish sauce cuts the salt.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.5g | 6.3% |
| Fat | 2.6g | 3.7% |
| Carbs | 9.8g | 3.3% |
| Simple Sugars | 3.43g | Estimate |
| Complex Carbs | 4.87g | Estimate |
| Fiber | 1.5g | 6.0% |
| Water | 82g | 3.3% |
| Calories | 71 | 3.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.43 | g | 2.1% |
| Monounsaturated | 1.29 | g | 5.2% |
| Polyunsaturated | 0.54 | g | 4.2% |
| Omega-3 | 0.162 | g | Estimate |
| DHA | 9 | mg | 1.0% |
| Omega-6 | 0.378 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 32.3 | mg |
| Vitamin E | 0.51 | mg |
| Selenium | 4.4 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 14 | mcg | 1.6% |
| vitamin B1 | 0.041 | mg | 3.4% |
| vitamin B2 | 0.043 | mg | 3.3% |
| vitamin B3 | 1.22 | mg | 7.6% |
| vitamin B6 | 0.111 | mg | 6.5% |
| vitamin B9 | 31.4 | mcg | 7.8% |
| vitamin B12 | 0.225 | mcg | 9.4% |
| vitamin C | 32.3 | mg | 35.9% |
| vitamin D | 0.079 (3 IU) | mcg | 0.5% |
| vitamin E | 0.506 | mg | 3.4% |
| vitamin K | 2.52 | mcg | 2.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 47.5 | mg | 4.8% |
| iron | 0.397 | mg | 2.2% |
| magnesium | 36 | mg | 9.0% |
| phosphorus | 50.9 | mg | 7.3% |
| potassium | 225 | mg | 8.7% |
| sodium | 606 | mg | 26.3% |
| zinc | 0.276 | mg | 2.5% |
| copper | 0.064 | mg | 7.1% |
| manganese | 0.166 | mg | 7.2% |
| selenium | 4.4 | mcg | 8.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 94 | mg | 13.4% | 143% |
| Isoleucine | 142 | mg | 10.1% | 115% |
| Leucine limiting | 247 | mg | 9.0% | 98% |
| Lysine | 229 | mg | 10.9% | 116% |
| Methionine | 113 | mg | 10.8% | 119% |
| Phenylalanine | 273 | mg | 15.6% | 162% |
| Threonine | 134 | mg | 12.8% | 130% |
| Tryptophan | 36 | mg | 12.9% | 132% |
| Valine | 162 | mg | 8.9% | 98% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Green papaya 1 small (250 g peeled)
- Cherry tomatoes 100 g
- Yardlong beans or green beans 50 g
- Garlic 2 cloves
- Thai chilies 2 small
- Dried shrimp 2 tbsp (12 g)
- Roasted peanuts 3 tbsp (27 g)
- Palm sugar 1 tbsp (15 g)
- Fish sauce 2 tbsp
- Lime juice 3 tbsp
Instructions
- 1
Peel the papaya, remove the seeds and cut the flesh into long thin strips with a julienne peeler or a sharp knife.
- 2
Cut the beans into 3 cm pieces and halve the tomatoes.
- 3
Pound the garlic and chilies to a rough paste in a large mortar.
- 4
Add the palm sugar, fish sauce and lime juice and stir until the sugar dissolves.
- 5
Add the beans and dried shrimp and bruise them lightly with the pestle.
- 6
Add the papaya and tomatoes and pound gently for 1-2 minutes, turning the mixture with a spoon so it absorbs the dressing.
- 7
Add the peanuts, toss, taste for a balance of sour, salty and sweet, and serve right away.