Tom Yum
Good nutritional profile
Thai hot and sour soup.
Tom yum is a Thai hot and sour soup of shrimp or chicken simmered in stock with lemongrass, galangal, lime leaves, mushrooms and chili, seasoned with fish sauce and lime juice. It is low in calories and fat with some protein, but the fish sauce and chili paste make it high in sodium. The clear version is lighter than creamy tom yum made with coconut milk or evaporated milk.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.5g | 8.0% |
| Fat | 1g | 1.4% |
| Carbs | 2.5g | 0.8% |
| Simple Sugars | 0.88g | Estimate |
| Complex Carbs | 1.63g | Estimate |
| Water | 90g | 3.6% |
| Calories | 35 | 1.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.17 | g | 0.9% |
| Monounsaturated | 0.47 | g | 1.9% |
| Polyunsaturated | 0.25 | g | 1.9% |
| Omega-3 | 0.075 | g | Estimate |
| EPA | 5 | mg | 0.6% |
| DHA | 6 | mg | 0.7% |
| Omega-6 | 0.175 | 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 | 1.95 | mg |
| Vitamin E | 0.34 | mg |
| Selenium | 6.48 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 10.2 | mcg | 1.1% |
| vitamin B1 | 0.015 | mg | 1.3% |
| vitamin B2 | 0.07 | mg | 5.4% |
| vitamin B3 | 1.67 | mg | 10.4% |
| vitamin B6 | 0.061 | mg | 3.6% |
| vitamin B9 | 8.19 | mcg | 2.0% |
| vitamin B12 | 0.248 | mcg | 10.3% |
| vitamin C | 1.95 | mg | 2.2% |
| vitamin D | 0.037 (1 IU) | mcg | 0.2% |
| vitamin E | 0.339 | mg | 2.3% |
| vitamin K | 1.51 | mcg | 1.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 16.7 | mg | 1.7% |
| iron | 0.367 | mg | 2.0% |
| magnesium | 16.2 | mg | 4.0% |
| phosphorus | 67.8 | mg | 9.7% |
| potassium | 165 | mg | 6.3% |
| sodium | 595 | mg | 25.9% |
| zinc | 0.374 | mg | 3.4% |
| copper | 0.144 | mg | 16.0% |
| manganese | 0.102 | mg | 4.4% |
| selenium | 6.48 | mcg | 11.8% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 80 | mg | 11.4% | 98% |
| Isoleucine | 141 | mg | 10.1% | 92% |
| Leucine limiting | 256 | mg | 9.4% | 82% |
| Lysine | 290 | mg | 13.8% | 118% |
| Methionine | 116 | mg | 11.0% | 99% |
| Phenylalanine | 241 | mg | 13.8% | 115% |
| Threonine | 131 | mg | 12.5% | 102% |
| Tryptophan | 35 | mg | 12.5% | 104% |
| Valine | 168 | mg | 9.2% | 82% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Chicken or fish stock 800 ml
- Shrimp, peeled 200 g
- Mushrooms, halved 150 g
- Lemongrass, bruised 2 stalks
- Galangal, sliced 4 slices
- Kaffir lime leaves 4
- Thai chilies, crushed 3
- Fish sauce 3 tbsp
- Lime juice 3 tbsp
- Nam prik pao (chili paste) 1 tbsp
- Cilantro to garnish
Instructions
- 1
Bring the stock to a boil with lemongrass, galangal and torn lime leaves and simmer 5 minutes to infuse.
- 2
Add the mushrooms and crushed chilies and simmer 3 minutes.
- 3
Stir in the chili paste until dissolved and the broth turns fragrant and reddish.
- 4
Add the shrimp and cook 2 to 3 minutes until just pink and opaque.
- 5
Turn off the heat and season with fish sauce and lime juice, tasting for a hot, sour and savory balance.
- 6
Garnish with cilantro and serve immediately.