Tom Yam Kai Recipe
Tom Yam Kai has a average-calorie, low-carb, average-fat and very high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin C and Niacin.
The food contains 12.2g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 36.5 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Thai cuisine.
Based on the composite nutritive standing Tom Yam Kai has been given a composite ranking of 71, and in moderation.
Calorie Breakdown
| Calories from Protein | 57% | |
| Calories from Fat | 24% | |
| Calories from Carbs | 19% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Niacin
- Very high in Vitamin A
- Very high in Vitamin C
- Very low in Sodium
Why this is bad for you
- Very high in Cholesterol
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 6415 IU | 128.3% | ||
| Vitamin C | 62.3 mg | 103.9% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.48 mg | 1.6% | ||
| Thiamin | 0.15 mg | 9.9% | ||
| Riboflavin | 0.18 mg | 10.4% | ||
| Niacin | 17.4 mg | 86.9% | ||
| Vitamin B6 | 0.99 mg | 49.4% | ||
| Folate | 20.4 mcg | 5.1% | ||
| Vitamin B12 | 0.61 mcg | 10.2% | ||
| Pantothenic Acid | 1.3 mg | 13.3% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 37 mg | 3.7% | ||
| Iron | 1.5 mg | 8.5% | ||
| Magnesium | 68 mg | 17% | ||
| Phosphorus | 316 mg | 31.6% | ||
| Potassium | 464.4 mg | 13.3% | ||
| Sodium | 1 mg | 0% | ||
| Zinc | 1.4 mg | 9.1% | ||
| Copper | 0.12 mg | 6% | ||
| Manganese | 0.17 mg | 8.5% | ||
| Selenium | 28.1 mcg | 40.1% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 12.2 g | 4.1% | ||
| Dietary Fiber | 2 g | 8% | ||
| Sugars | 3.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 36.5 g | 73% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 6.7 g | 10.3% | ||
| Saturated Fat | 2.1 g | 10.5% | ||
| Monounsaturated Fat | 0.9 g | |||
| Polyunsaturated Fat | 0.5 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 259 Calories from Fat 0
% Daily Value *
Total Fat 6.7 g 10.3%
Saturated Fat 2.1 g 10.5%
Trans Fat
Cholesterol 92.7 mg 30.9%
Sodium 1 mg 0%
Total Carbohydrates 12.2 g 4.1%
Dietary Fiber 2 g8%
Sugars 3.5 g
Protein 36.5 g 73%
Vitamin A 128.3% Vitamin C 103.9%
Calcium 3.7% Iron 8.5%
*Based on a 2000 Calorie diet
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