Updated on June 9, 2025
Whether you’re enjoying a refreshing salad or a stir-fried plate of noodles, there are always recognizable health benefits to Thai food. This comes down to the combination of fresh vegetables, soothing herbs, nutrient-rich ingredients, and authentic cooking techniques in Thailand’s own native cuisine.
Many of Thailand’s most popular dishes cam be enjoyed by guests in the most elegant villas in Phuket and high-end private villas in Koh Samui, often without the need to leave their properties. While some of these dishes may be richer than others in terms of texture (and sometimes calories), the best part is that Thai cuisine has its own special health benefits for everyone.
Related article: 10 Best Vegan Thai Dishes
The Ingredients That Make the Healthiest Thai Food
Thai cuisine is famed for its spiciness, and anyone who loves spicy food can actually reap the benefits of the chilies as they are also good sources of vitamins. But what really sets Thai food apart are the unique herbs and plant-based ingredients commonly used in their dishes. Some of the herbs Thai chefs swear by include basil, coriander, and kaffir leaves. These herbs pack a lot of punch, add an aromatic quality, and provide natural sources of fiber, minerals, and antioxidants.
Lemongrass is a great source of iron and potassium. Ginger, on the other hand, is an immune-boosting root crop with antioxidant properties that helps reduce inflammation and can be useful in treating an upset stomach. Galangal or Thai ginger is a common ingredient in Chinese herbal medicine that’s known for healing qualities, including helping with digestion.
In addition, limes and other citrus fruits common in Thai foods are rich sources of vitamins and minerals, boosting the immune system and providing a good balance of nutrients. This also contributes to the sour, acidic flavor profile that can be found in Thai soups and salads.
Related article: 10 Best Thai Cuisine Served in Phuket
How To Choose the Best Thai Dishes with Health Benefits
Just because Thai food has health benefits does not automatically mean you should stack up on the calories during your visit to Phuket or Koh Samui. Knowing the benefits, however, means expanding your palate past spring rolls, stir fries, and pad Thai. Here are tips on how to choose the healthiest Thai food.
1. Brush Up on Your Thai Cooking Knowledge
While stir-frying is an essential component of Thai cuisine, that doesn’t mean you have to live on fried food alone. Refreshing yet flavorful dishes such as salads are prepared with minimum to low cooking heat, making them relatively healthier with less fat and more flavor.
Green papaya salad, which typically comes with string beans, pomelo, and tomatoes, is a go-to option for an appetizer. The unripe papaya is the star of this meal, and for good reason. Not only is it vibrant, crispy, and refreshing, but it also has enough vitamin C an individual needs in a day. One cup of the salad also serves up to 3 grams of fiber. The peanuts on top of this exquisite salad also add that very important crunch. Peanuts are great sources of protein as well as heart-healthy unsaturated fat.
There are lighter dishes that you can also enjoy before you tuck into a calorie-dense main dish like a stir-fry or curry, such as a refreshing plate of summer rolls featuring a medley of fresh veggies and proteins wrapped in rice paper. A broth-based version of tom yum, or any popular Thai soup, is usually lower in fat, carbohydrates, and calories, and even comes with additional health benefits from the herbs and plant-based ingredients used in the recipe.
2. Master The Art of Balance
Say that you’re going to indulge in a plate of pad thai, which some dietary experts have pegged at around 300 calories per serving. Instead of cutting down on the amount of pad thai you will eat, you can ask your chef to add more vegetables to your dish, or substitute tofu for the chicken or shrimp. The bean sprouts and herbs that come with pad thai provide fiber and vitamins, while the egg and peanuts add protein.
Then there are Thai stir-fries, which often include protein like tofu with vegetables like broccoli and string beans. This is easily a wonderfully nutritional dish complete with protein, vitamins, and minerals. The different herbs and spices sprinkled on this dish also makes for a comforting meal. You can even order a stir-fry with brown rice for a healthier version of the meal, thanks to the added fiber.
Related reading: Experience Delicious Non-Spicy Thai Dishes You’ll Love
3. Learn From The Experts
The best way to discover Thai food is with a Thai chef, so you can ask for a private chef to make some Thai dishes for you during your stay in Phuket or Koh Samui. This way, you can discover new dishes that can fit your dietary preferences. Working with a private chef also gives you a great opportunity to discover ways of food service and preparation in a luxury villa, which can be an educational experience in itself.
For added fun, you may also ask your villa’s Guest Experience services to help arrange for an in-villa cooking lesson, which comes with a wide range of traditional and modern Thai dishes that many guests can recognize. Cooking classes are great opportunities to not only learn the traditional roots of popular dishes, but also to learn new cooking and preparation techniques for healthier meals.
One thing to note about Thai food is that many dishes are often cooked in woks over high heat. By doing this, the ingredients get cooked more quickly, effectively retaining their flavor profile without relying heavily on oil, salt or refined sugar. Instead, Thai chefs use healthier substitutes like broth, fish sauce, and palm sugar, which not only make these dishes lower in their calorie content, but naturally bring out the best in the vegetables and proteins present in the dish.
Related Article: Taste the Culture: Experience Koh Samui through Thai Cooking Classes
Enjoy Thai Food The Healthy Way
What makes Thai food healthy is not always dependent on the number of calories or nutrients in any given dish. The balance between sweet, sour, salty, spicy and creamy components that make many Thai dishes contribute to a taste experience that have their place within many dietary preferences.
Learning more about the health benefits of Thai food can not only make your gastronomic experience more enjoyable, but it should also expand your understanding of what makes it unique to its culture. Expand your knowledge beyond the familiar, and you might even find something that would improve your health as well as your taste buds.
Get a chance to widen your palate with Food and Travel.
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Featured photo: Spruce Eats
