Som Tum Nutrition Facts: Calories, Vitamins & Macro Breakdown

Finding healthy yet flavorful meals can be a struggle, especially when you want to know exactly what goes on your plate. With our Som Tum Nutrition Facts guide, you’ll understand calories in Som Tum, the vitamin content in papaya salad, and the macro breakdown of this iconic Thai dish. We offer expert advice on portion sizes and ingredient swaps so you can enjoy Som Tum guilt-free and stay well-informed about its nutritional value.

Calories in Som Tum per Serving: Understanding the Energy Content

Knowing how many calories are in Som Tum per serving helps manage overall daily intake. Here’s what various nutrition analyses reveal:

• A typical 1-cup serving (~219 g) has around 111 calories, 2.3 g total fat, 23 g carbs, 15 g sugars, and 2.6 g protein :contentReference[oaicite:9]{index=9}.
• Some sources report up to 141 calories per cup (235 g), with 2.4 g fat, 29.4 g carbs, and 3.5 g protein :contentReference[oaicite:10]{index=10}.
• Average homemade Som Tum servings may range between 97–141 calories, depending on dressing and toppings :contentReference[oaicite:11]{index=11}.

With this clear calorie breakdown, you can better include Som Tum in your meal plan and adjust portions accordingly.

Macro Breakdown of Thai Papaya Salad: Carbs, Fat & Protein

Understanding the macro breakdown helps you balance your diet. Som Tum is primarily a carb-based dish, but it does offer protein and healthy fats:

• Carbohydrates: Typically 23–29 g per serving, with net carbs between 19–25 g, meaning 4–6 g of fiber reduce net carb impact :contentReference[oaicite:12]{index=12}.
• Fat: Low-fat content ranging from 2.3–3.5 g per serving, primarily from peanuts and a touch of oil :contentReference[oaicite:13]{index=13}.
• Protein: A moderate 2.6–3.5 g per serving, sourced from peanuts, dried shrimp, and beans :contentReference[oaicite:14]{index=14}.

This macro insight shows why Som Tum is an ideal option for those tracking carbs or monitoring macronutrient intake.

Vitamins and Minerals in Som Tum Salad: Health Benefits Explained

Beyond macros, Som Tum nutrition includes beneficial vitamins and minerals thanks to its fresh ingredients:

• Vitamin C: One cup provides up to 85 mg—nearly 100% of the RDA—for immune support and collagen production :contentReference[oaicite:15]{index=15}.
• Vitamin A: Papaya and carrots deliver beta-carotene, supporting vision and skin health.
• Fiber: Between 3–6 g per serving, aiding digestion and promoting satiety :contentReference[oaicite:16]{index=16}.
• Potassium & Iron: Essential minerals found in papaya and beans, supporting heart function and energy.
• Antioxidants: Lilting vitamins and raw ingredients offer protective benefits and anti-inflammatory effects.

Som Tum Nutrition Facts Calories Vitamins Macro Breakdown for Diet Planning

If you’re planning meals, here’s how to include Som Tum effectively:

1. Portion Control: One cup counts as a low-calorie side (≈100–140 kcal).
2. Boost Protein: Add grilled chicken, tofu, or shrimp alongside Som Tum to enhance protein.
3. Lower Carbs: Reduce sugar or eliminate peanuts if you’re following a low-carb or keto diet.
4. Manage Fat: Use less oil or peanuts while preserving flavor.

This macro-based strategy ensures Som Tum fits your dietary needs, whether low-carb, balanced diet, or higher protein.

Conclusion: Why Som Tum Nutrition Facts Make It a Smart Choice

With its low calorie count, balanced macro profile, and rich micronutrient content, Som Tum stands out as a smart, healthy option among salads. Whether your focus is weight management, recovery, or daily wellness, knowing the Som Tum nutrition facts empowers you to make informed dietary decisions while enjoying authentic Thai flavors.