How healthy is massaman curry?
Is massaman curry healthy? Yes, in moderate portions. Massaman curry scores 13/100 on the HowHealthyIs Score: 100 g provides 203 kcal, 7.8 g protein and 2.3 mg iron. Massaman curry is a mild, slow-cooked Thai curry of beef, potatoes and peanuts in coconut milk with warm spices: hearty and rich in protein, iron and zinc, and one of the more calorie-dense curries. 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). Massaman curry ranks higher than 13% of them.
Counts in favor (% daily value per 100 kcal)
- Protein8%
- Iron6%
- Magnesium5%
- Vitamin C4%
- Potassium3%
- Fiber2%
- Vitamin E1%
- Calcium1%
- Vitamin A0%
Counts against
- Saturated fat24%
- Added sugars1%
- Sodium3%
Raw NRF9.3: 30 minus 29 = 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 massaman curry?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 203 kcal | 812 kcal | |
| Protein | 7.8 g | 31 g | 62% |
| Carbohydrates | 9.3 g | 37 g | 14% |
| Fiber | 1.1 g | 4.2 g | 15% |
| Sugars | 2.9 g | 11 g | |
| Added sugars | 1.4 g | 5.7 g | 11% |
| Fat | 16 g | 63 g | 81% |
| Saturated fat | 9.8 g | 39 g | 196% |
| Omega-3 fats | 0.1 g | 0.6 g | |
| Vitamins | |||
| Vitamin A | 0.6 µg | 2.5 µg | 0% |
| Vitamin C | 6.8 mg | 27 mg | 30% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.4 mg | 1.6 mg | 10% |
| Vitamin K | 1.7 µg | 6.8 µg | 6% |
| Vitamin B12 | 0.5 µg | 2.1 µg | 88% |
| Folate | 18 µg | 70 µg | 18% |
| Minerals | |||
| Calcium | 27 mg | 107 mg | 8% |
| Iron | 2.3 mg | 9.1 mg | 51% |
| Potassium | 320 mg | 1280 mg | 27% |
| Magnesium | 40 mg | 159 mg | 38% |
| Zinc | 1.8 mg | 7 mg | 64% |
| Sodium | 142 mg | 567 mg | 25% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard massaman curry?
We estimate massaman curry from this standard recipe (serves 5, about 2055 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with beef; chicken massaman is lower in fat. The curry paste is modeled from its main ingredients. Rice is not included.
| Ingredient | Amount |
|---|---|
| Beef chuck | 600 g |
| 2 cans coconut milk | 800 g |
| Potatoes | 400 g |
| 1 onion | 150 g |
| Roasted peanuts | 50 g |
| Red chilies (paste) | 20 g |
| Shallots (paste) | 40 g |
| Garlic (paste) | 20 g |
| Lemongrass (paste) | 15 g |
| Galangal (paste) | 10 g |
| Cumin | 2 g |
| Coriander seed | 3 g |
| Cinnamon | 2 g |
| Cardamom | 1 g |
| Cloves | 0.5 g |
| Tamarind pulp | 30 g |
| Fish sauce | 30 g |
| Palm sugar | 30 g |
| Oil | 15 g |
| Water | 200 g |
Why is massaman curry good for you?
- 2.1 µg vitamin B12 in 1 serving (curry only), 88% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 7 mg zinc in 1 serving (curry only), 64% of the daily value. Zinc contributes to the normal function of the immune system.
- 31 g protein in 1 serving (curry only), 62% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- A slow-cooked winter main with a small portion of rice
- Adding extra vegetables such as green beans to stretch the pot
What should you watch out for?
- Coconut milk and fatty beef make it high in saturated fat.
- Sweetened with palm sugar, so it carries more added sugar than most curries.
What can you eat instead of massaman curry?
Foods you can use the same way with a higher HowHealthyIs Score.