Som Tam Green Papaya Salad with Peanuts
Thai green papaya salad (som tam) is Asia's best-known and most refreshing salad: thin, crisp strips of unripe green papaya pounded in a mortar with chilli, garlic, lime, fish sauce, tomato and peanuts. It has a low glycemic index (clinically reviewed estimate ≈30) and is a burst of digestive enzymes and lightness.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Eat it as a refreshing starter before the main course; its enzymes and fibre fill much of the stomach and speed the digestion of the protein that follows.
Best preparation methods
The ingredients are pounded in a wooden mortar so the flavours blend and the papaya softens; ask for half a teaspoon of palm sugar or none at all, to protect your blood sugar.
Important Nutritional Note
Green papaya is very rich in the enzyme papain, which breaks down protein, improves digestion and relieves bloating; pregnant women should avoid unripe papaya completely.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (200 g) |
|---|---|---|
| Calories | 65 kcal | 130 kcal |
| Protein | 2 g | 4 g |
| Carbohydrate | 9 g | 18 g |
| Available carbohydrate | 7 g | 14 g |
| Fat | 2.5 g | 5 g |
| Dietary fibre | 2 g | 4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Salads with a glycemic index (9), it ranks 3 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is green papaya salad good for dieting and weight loss?
One of the best fat-burning salads in the world: very low in calories, with fibre and enzymes that stimulate digestion and give a wonderful, crunchy fullness.
How many calories are in a typical plate of Thai som tam (200 g)?
A plate contains about 130 kcal (mostly from the spoonful of roasted peanuts), 4 g of protein, 5 g of fat and 18 g of slowly absorbed carbohydrate.
Why is green papaya different from ripe orange papaya?
Green papaya is treated as a crunchy, low-sugar vegetable rich in enzymes and resistant starch, while ripe papaya is a sweet orange fruit rich in fructose.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.