When it comes to authentic Thai food, Tom Yum Goong (also called Thai Hot and Sour Soup with Shrimp) is one of the most famous dishes worldwide. Known for its bold flavors of lemongrass, kaffir lime leaves, chili, galangal, and fresh shrimp, Tom Yum Goong has won the hearts of food lovers everywhere. But if you’re health-conscious, you might be asking: What are the calories in Tom Yum Goong? Is it healthy to eat often?
In this detailed guide, we’ll explore the calories, nutrition facts, and health benefits of Tom Yum Goong so you can enjoy it guilt-free.
Also Read: Quick Thai Peanut Noodles Recipe in 20 Minutes Easy & Delicious!
What is Tom Yum Goong?
Tom Yum is a Thai hot and sour soup. The word “Tom” means “to boil,” and “Yum” refers to the Thai style of mixing flavors — spicy, sour, salty, and a little sweet. The version made with shrimp is called Tom Yum Goong (Goong = prawns or shrimp).
This soup is usually made with:
- Shrimp (prawns)
- Lemongrass
- Galangal
- Kaffir lime leaves
- Mushrooms
- Chili paste or fresh chilies
- Fish sauce and lime juice
Sometimes coconut milk or evaporated milk is added for a creamier taste, but the traditional clear broth version is lighter in calories.
Tom Yum Goong Calories
The calories in Tom Yum Goong depend on the recipe, portion size, and whether coconut milk is used.
Average Calories in Tom Yum Goong Soup (per serving ~1 cup / 240ml):
- Clear broth Tom Yum Goong: 120 – 150 calories
- Creamy Tom Yum Goong (with coconut milk/evaporated milk): 250 – 300 calories
Most of the calories come from shrimp (protein) and the small amount of chili paste or oil used. Vegetables like mushrooms and herbs add very few calories.
Tom Yum Goong Nutrition Facts (per serving – clear broth version)
Here’s an approximate nutrition breakdown for one serving:
- Calories: 150
- Protein: 15g
- Carbohydrates: 8g
- Fat: 6g
- Fiber: 2g
- Sodium: 900–1200mg (depending on fish sauce)
Is Tom Yum Goong Healthy?
The short answer: Yes, Tom Yum Goong is one of the healthiest Thai soups you can eat. Let’s break it down.
1. High in Protein
Shrimp provides lean protein which helps in muscle repair and keeps you full for longer.
2. Low in Calories
Compared to creamy soups or fried Thai dishes, Tom Yum Goong is naturally low in calories — especially if you skip coconut milk.
3. Rich in Antioxidants
Ingredients like lemongrass, galangal, lime leaves, and chilies are packed with antioxidants that fight inflammation and support immunity.
4. Boosts Immunity
The combination of herbs and spices makes this soup a natural remedy for colds and flu. The hot broth also clears nasal congestion.
5. Good for Weight Loss
Because it’s low in calories and high in flavor, Tom Yum Goong can fit into a weight loss diet. It’s filling without being heavy.
Clear Broth vs Creamy Tom Yum Goong
- Clear broth version: Fewer calories, lighter, best for weight loss.
- Creamy version (with coconut milk): Richer in taste, slightly higher in calories and fat, but still healthy when eaten in moderation.
If you’re watching your calories, go for the clear broth version.
How to Make Tom Yum Goong Healthier
If you want to enjoy Tom Yum Goong regularly while keeping it healthy, here are some tips:
- Use less fish sauce → lowers sodium.
- Skip coconut milk → reduces calories and fat.
- Add more mushrooms and veggies → increases fiber.
- Go easy on chili paste oil → controls fat content.
- Use fresh shrimp → lean protein without extra calories.
Benefits of Tom Yum Goong Soup
- Supports digestion: Lemongrass and galangal aid in digestion.
- Anti-inflammatory: Chilies and lime leaves reduce inflammation.
- Hydration: Soup adds fluids, great for staying hydrated.
- Boosts metabolism: Spicy flavors can increase calorie burning slightly.
Common Questions About Tom Yum Goong
1. Does Tom Yum Goong have a lot of fat?
No, unless you add coconut milk. The clear version has very little fat.
2. Is Tom Yum Goong good for weight loss?
Yes, because it’s low in calories, high in protein, and very filling.
3. How many calories in Tom Yum Goong with coconut milk?
Around 250–300 calories per bowl.
4. Can people with high blood pressure eat Tom Yum Goong?
Yes, but reduce fish sauce to control sodium intake.
Final Verdict: Is Tom Yum Goong Healthy?
Absolutely! Tom Yum Goong is a low-calorie, protein-rich, and nutrient-packed Thai soup. If you stick to the clear broth version, it’s one of the healthiest choices on any Thai restaurant menu. Even the creamy version can be enjoyed occasionally without guilt.
So next time you crave Thai food, go ahead and order Tom Yum Goong — it’s not just delicious, it’s good for you too.
Tom Yum Goong Calories & Nutrition
Ingredients
Method
- Use less fish sauce → lowers sodium.
- Skip coconut milk → reduces calories and fat.
- Add more mushrooms and veggies → increases fiber.
- Go easy on chili paste oil → controls fat content.
- Use fresh shrimp → lean protein without extra calories.
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