Thai Mango Sticky Rice with Coconut Cream
Thailand’s most famous street dessert, combining the natural tropical sweetness of mango with sticky rice soaked in warm coconut milk and a sprinkle of crunchy sesame. A rich, indulgent dish that delights the senses, but it calls for real care because it is loaded with fast-absorbed starch.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Don’t eat it on its own as a snack on an empty stomach; share the plate with the family and have it after a meal rich in fibre and protein, to slow the rise of sugar in the blood.
Best preparation methods
Cut down the white sugar added to the coconut sauce and rely on the natural sweetness of ripe mango; replace part of the white rice with black or brown sticky rice to add fibre.
Important Nutritional Note
For people with diabetes or insulin resistance this dish has a high glycemic load (GL 45). Keep your portion to half the usual amount (75 g) and take a 15-minute walk after the meal.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 245 kcal | 367.5 kcal |
| Protein | 3.5 g | 5.2 g |
| Carbohydrate | 46 g | 69 g |
| Available carbohydrate | 44.2 g | 66.3 g |
| Fat | 5.5 g | 8.2 g |
| Dietary fibre | 1.8 g | 2.7 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Asian dishes with a glycemic index (24), it ranks 23 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Does Thai mango sticky rice raise blood sugar quickly?
Yes. Sticky rice is rich in fast-digested amylopectin starch and its glycemic index is medium, close to the high range (68), so it raises glucose quickly unless the amount is small and controlled.
Is it suitable for a diet or weight loss?
It is a high-calorie dish (about 367 kcal per 150 g portion) with saturated fat from coconut milk, so it does not suit an everyday diet; have it only as a treat, in a small portion.
What is the nutritional value of a usual portion (150 g)?
A portion gives you 367 kcal, 5.3 g protein, 8.2 g fat and 66 g available (net) carbohydrate.
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.