Thai Tom Kha Gai Soup
Quick answer
A medium portion of Thai Tom Kha Gai Soup (300 g) contains 435 kcal, with 11.1 g of net carbohydrates and 33 g of protein.
- Carbs13.5 g12.2%
- Protein33 g29.8%
- Fat28.5 g58%
- Fibre2.4 g
Percentages of total energy (calories)
How many calories are in tom kha gai?
Tom kha gai is the Thai soup that brings together sour, sweet and creamy: chicken in coconut milk, with lemongrass, galangal, lime leaves and coriander 🍋 There are 145 calories per 100 g, and a bowl (300 g) has about 435 calories, with 33 g of protein and 28 g of fat.
Does tom kha gai raise blood sugar?
No. It has little carbohydrate (about 4 g per 100 g), so the glycemic index does not apply. But if you eat it with a plate of white rice, that is where the effect comes in.
Where are the hidden calories?
Coconut milk! It is what gives the soup its creamy taste, but it is also the source of most of the fat and calories. So the soup is "light" in taste, but not light in calories.
How to eat it smartly
- At home, you can use light coconut milk, or half coconut milk and half broth.
- Add more chicken, mushrooms and vegetables.
- You can eat it on its own as a meal, or with just a quarter plate of rice.
Lighter alternatives
- Instead of tom kha (with coconut milk): tom yum, the same sour taste but with a clear broth and far fewer calories.
- Instead of a full plate of white rice with it: a quarter plate, or none.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (300 g) |
|---|---|---|
| Calories | 145 kcal | 435 kcal |
| Protein | 11 g | 33 g |
| Carbohydrate | 4.5 g | 13.5 g |
| Available carbohydrate | 3.7 g | 11.1 g |
| Sugar | not available | — |
| Fat | 9.5 g | 28.5 g |
| Dietary fibre | 0.8 g | 2.4 g |
| Glycemic index | Not applicable | |
| Glycemic load | Not applicable | |
| Insulin index | not tested | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 145 kcal per 100 g, ranking 20 of 50 in Asian dishes (lowest first).
Frequently asked questions
How many calories are in tom kha gai soup?
145 calories per 100 g, and a bowl (300 g) has about 435 calories.
Is tom kha gai suitable for weight loss?
It is high in protein, but coconut milk raises the calories. You can make it lighter with light coconut milk.
What is the difference between tom kha and tom yum?
Tom kha is creamy with coconut milk, while tom yum is sour and spicy with a clear broth and fewer calories.
Does tom kha gai raise blood sugar?
No, it has little carbohydrate. The white rice served with it is what makes the difference.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Medically reviewed by Dr. Wassim Habib | Founder, WiBo Health · 31 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.