How healthy is tom yum soup?
Is tom yum soup healthy? Yes, for most people. Tom yum soup scores 26/100 on the HowHealthyIs Score: 100 g provides 34 kcal and 5.3 g protein. Tom yum is a hot and sour Thai broth with shrimp, lemongrass, chili and lime: very light for its flavour, with lean protein and few calories, but a lot of salt. 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). Tom yum soup ranks higher than 26% of them.
Counts in favor (% daily value per 100 kcal)
- Protein31%
- Magnesium12%
- Vitamin C10%
- Iron9%
- Potassium8%
- Fiber5%
- Calcium5%
- Vitamin E2%
- Vitamin A2%
Counts against
- Saturated fat1%
- Added sugars2%
- Sodium68%
Raw NRF9.3: 84 minus 70 = 14. 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 tom yum soup?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 34 kcal | 119 kcal | |
| Protein | 5.3 g | 18 g | 37% |
| Carbohydrates | 2.9 g | 10 g | 4% |
| Fiber | 0.5 g | 1.6 g | 6% |
| Sugars | 1.2 g | 4.1 g | |
| Added sugars | 0.3 g | 1.2 g | 2% |
| Fat | 0.4 g | 1.3 g | 2% |
| Saturated fat | <0.1 g | 0.2 g | 1% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 5.6 µg | 20 µg | 2% |
| Vitamin C | 3.2 mg | 11 mg | 12% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.1 mg | 0.3 mg | 2% |
| Vitamin K | 2.8 µg | 9.7 µg | 8% |
| Vitamin B12 | <0.1 µg | 0.1 µg | 4% |
| Folate | 9.5 µg | 33 µg | 8% |
| Minerals | |||
| Calcium | 22 mg | 76 mg | 6% |
| Iron | 0.6 mg | 2 mg | 11% |
| Potassium | 134 mg | 468 mg | 10% |
| Magnesium | 17 mg | 59 mg | 14% |
| Zinc | 0.5 mg | 1.6 mg | 15% |
| Sodium | 529 mg | 1852 mg | 81% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard tom yum soup?
We estimate tom yum soup from this standard recipe (serves 4, about 1475 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled as the clear version (nam sai), with ginger for galangal; kaffir lime leaves and chili paste are left out.
| Ingredient | Amount |
|---|---|
| Shrimp | 300 g |
| Chicken broth | 1000 g |
| 2 stalks lemongrass | 30 g |
| Galangal slices | 20 g |
| Straw mushrooms | 150 g |
| 1 tomato | 100 g |
| Shallots | 30 g |
| Bird's eye chilies | 10 g |
| Fish sauce | 40 g |
| Lime juice | 40 g |
| Pinch of sugar | 5 g |
| Fresh coriander | 10 g |
Why is tom yum soup good for you?
- 18 g protein in 1 bowl, 37% of the daily value. Protein contributes to the maintenance of muscle mass.
- 1.6 mg zinc in 1 bowl, 15% of the daily value. Zinc contributes to the normal function of the immune system.
- 59 mg magnesium in 1 bowl, 14% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use it
- A light starter or a low-calorie meal with a little rice
- Warming up on a cold day
What should you watch out for?
- Fish sauce and broth make it high in sodium.
- The creamy version (tom yum nam khon) adds evaporated milk or coconut milk and more fat.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.