How healthy is Thai green curry?
Is Thai green curry healthy? Yes, in moderate portions. Thai green curry scores 12/100 on the HowHealthyIs Score: 100 g provides 158 kcal, 7.7 g protein and 2.2 mg iron. Thai green curry cooks chicken and vegetables in coconut milk with a fresh chili and herb paste: a satisfying protein dish whose richness, and most of its saturated fat, comes from the coconut milk. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Thai green curry ranks higher than 12% of them.
Counts in favor (% daily value per 100 kcal)
- Protein10%
- Iron8%
- Magnesium6%
- Vitamin C4%
- Potassium3%
- Fiber2%
- Vitamin E1%
- Calcium1%
- Vitamin A1%
Counts against
- Saturated fat31%
- Added sugars1%
- Sodium5%
Raw NRF9.3: 36 minus 37 = -1. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in Thai green curry?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 158 kcal | 632 kcal | |
| Protein | 7.7 g | 31 g | 61% |
| Carbohydrates | 4.6 g | 19 g | 7% |
| Fiber | 0.7 g | 2.7 g | 10% |
| Sugars | 1.8 g | 7.2 g | |
| Added sugars | 0.9 g | 3.6 g | 7% |
| Fat | 13 g | 52 g | 66% |
| Saturated fat | 9.8 g | 39 g | 196% |
| Omega-3 fats | 0.1 g | 0.4 g | |
| Vitamins | |||
| Vitamin A | 8.1 µg | 33 µg | 4% |
| Vitamin C | 6.3 mg | 25 mg | 28% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.3 mg | 1.4 mg | 9% |
| Vitamin K | 8.1 µg | 32 µg | 27% |
| Vitamin B12 | 0.2 µg | 0.8 µg | 33% |
| Folate | 15 µg | 60 µg | 15% |
| Minerals | |||
| Calcium | 22 mg | 86 mg | 7% |
| Iron | 2.2 mg | 8.8 mg | 49% |
| Potassium | 259 mg | 1036 mg | 22% |
| Magnesium | 39 mg | 155 mg | 37% |
| Zinc | 0.9 mg | 3.6 mg | 33% |
| Sodium | 185 mg | 738 mg | 32% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard Thai green curry?
We estimate Thai green curry from this standard recipe (serves 4, about 1610 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. The curry paste is modeled from its main ingredients, with ginger for galangal; kaffir lime leaves and shrimp paste are left out. Rice is not included.
| Ingredient | Amount |
|---|---|
| Chicken thighs | 500 g |
| 2 cans coconut milk | 800 g |
| Green chilies (paste) | 30 g |
| Lemongrass (paste) | 15 g |
| Shallots (paste) | 30 g |
| Garlic (paste) | 15 g |
| Galangal (paste) | 10 g |
| Coriander root and leaves (paste) | 10 g |
| Cumin (paste) | 1 g |
| Coriander seed (paste) | 2 g |
| Lime zest | 5 g |
| Oil | 15 g |
| Fish sauce | 30 g |
| Palm sugar | 15 g |
| Thai eggplant | 200 g |
| Bamboo shoots | 100 g |
| Thai basil | 15 g |
| Water | 100 g |
Why is Thai green curry good for you?
- 31 g protein in 1 serving (curry only), 61% of the daily value. Protein contributes to the maintenance of muscle mass.
- 8.8 mg iron in 1 serving (curry only), 49% of the daily value. Iron contributes to the normal formation of red blood cells.
- 155 mg magnesium in 1 serving (curry only), 37% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use it
- A protein main with plenty of vegetables and a moderate portion of jasmine rice
- Using light coconut milk or part water for a lighter version
What should you watch out for?
- Coconut milk is high in saturated fat; curry shop versions can be very rich.
- Fish sauce and ready-made pastes add a lot of sodium.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.