Tom Kha Gai
Moderate nutritional value
Thai coconut milk soup with chicken, galangal and lemongrass.
Tom kha gai is a Thai soup of chicken and mushrooms simmered in coconut milk and broth with galangal, lemongrass and lime leaves, seasoned with fish sauce, lime juice and chili. It is low in carbohydrate and gives about 25 g of protein per bowl, but the coconut milk makes it high in saturated fat and the fish sauce adds a lot of sodium. Light coconut milk cuts the fat by about half.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 7.2g | 12.9% |
| Fat | 7g | 10.0% |
| Carbs | 2.8g | 0.9% |
| Simple Sugars | 0.98g | Estimate |
| Complex Carbs | 1.82g | Estimate |
| Water | 82g | 3.3% |
| Calories | 99 | 4.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.49 | g | 27.5% |
| Monounsaturated | 0.58 | g | 2.3% |
| Polyunsaturated | 0.28 | g | 2.2% |
| Omega-3 | 0.084 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 2 | mg | 0.2% |
| Omega-6 | 0.196 | 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 | 2.11 | mg |
| Vitamin E | 0.18 | mg |
| Selenium | 8.98 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 4.96 | mcg | 0.6% |
| vitamin B1 | 0.044 | mg | 3.7% |
| vitamin B2 | 0.099 | mg | 7.6% |
| vitamin B3 | 2.64 | mg | 16.5% |
| vitamin B6 | 0.17 | mg | 10.0% |
| vitamin B9 | 10.7 | mcg | 2.7% |
| vitamin B12 | 0.121 | mcg | 5.0% |
| vitamin C | 2.11 | mg | 2.3% |
| vitamin D | 0.068 (3 IU) | mcg | 0.5% |
| vitamin E | 0.177 | mg | 1.2% |
| vitamin K | 2.71 | mcg | 2.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 10.7 | mg | 1.1% |
| iron | 1.3 | mg | 7.2% |
| magnesium | 28.6 | mg | 7.2% |
| phosphorus | 99.1 | mg | 14.2% |
| potassium | 214 | mg | 8.2% |
| sodium | 387 | mg | 16.8% |
| zinc | 0.601 | mg | 5.5% |
| copper | 0.112 | mg | 12.4% |
| manganese | 0.254 | mg | 11.0% |
| selenium | 8.98 | mcg | 16.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 230 | mg | 32.9% | 180% |
| Isoleucine | 334 | mg | 23.9% | 139% |
| Leucine | 581 | mg | 21.3% | 119% |
| Lysine | 631 | mg | 30.0% | 164% |
| Methionine | 266 | mg | 25.3% | 145% |
| Phenylalanine | 543 | mg | 31.0% | 166% |
| Threonine | 321 | mg | 30.6% | 161% |
| Tryptophan | 85 | mg | 30.4% | 161% |
| Valine | 368 | mg | 20.2% | 115% |
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Recipe
See full recipeIngredients
- Coconut milk 400 ml
- Chicken broth 400 ml
- Chicken breast and thigh, thinly sliced 400 g
- Oyster or straw mushrooms 150 g
- Galangal 30 g
- Lemongrass 2 stalks
- Makrut lime leaves 6
- Fish sauce 2.5 tbsp
- Lime juice 3 tbsp
- Palm sugar or sugar 2 tsp
- Thai chilies 3
- Fresh cilantro 10 g
Instructions
- 1
Bruise the lemongrass and cut it into 4 cm pieces, slice the galangal and tear the lime leaves.
- 2
Bring the broth and half the coconut milk to a simmer with the lemongrass, galangal and lime leaves, and cook for 5 minutes.
- 3
Add the chicken and simmer for 8 minutes, until cooked through.
- 4
Add the mushrooms and the rest of the coconut milk and simmer gently for 3 minutes.
- 5
Take the pot off the heat and season with the fish sauce, lime juice and sugar.
- 6
Add the lightly crushed chilies, taste and adjust, and serve topped with cilantro.