Tom kha is a popular Thai soup made with coconut milk, galangal, lemongrass, and chicken or shrimp. It’s known for its rich, creamy, and flavorful broth. While incredibly tasty, some people wonder if this coconut milk-based soup is high in calories and fattening.
What Is Tom Kha?
Tom kha is a type of Thai soup that originated in Thailand. The name “tom kha” means “boiled galangal soup”. It’s also sometimes called tom kha gai, with “gai” meaning chicken.
Some key ingredients in classic tom kha are:
- Coconut milk – The broth is mainly coconut milk, which gives it a rich, creamy texture.
- Galangal – A root herb that has a citrusy, gingery flavor.
- Lemongrass – Adds a fresh lemony aroma.
- Kaffir lime leaves – Contribute an intense lime zest flavor.
- Fish sauce – Provides a savory, salty background note.
- Lime juice – Brightens up the flavors.
- Cilantro – Fresh, herbaceous garnish.
In addition to these aromatic ingredients, tom kha typically contains chicken or shrimp as the protein. Tofu can also be used for a vegetarian version.
The ingredients are simmered together in coconut milk until the flavors blend beautifully. The result is a comforting soup that is creamy, spicy, sour, and overall complex in flavor.
Nutrition Facts of Tom Kha
To determine if tom kha is fattening or not, we need to look at its nutrition facts.
Since there are many variations, the exact nutrition profile can vary based on the specific ingredients used.
However, here are some general nutrition facts of tom kha made with coconut milk and chicken:
Nutrition Facts per 1 cup (240ml) serving:
- Calories: 315
- Total Fat: 24g
- Saturated Fat: 22g
- Protein: 15g
- Carbs: 8g
- Sodium: 200mg
As you can see, a bowl of tom kha is quite high in calories and fat, primarily due to the coconut milk.
A 1 cup serving provides over 300 calories and 24g of fat. The majority of the fat is saturated (22g), since coconut milk is high in saturated fat.
For comparison, here are the nutrition facts of a typical bowl of chicken noodle soup:
Nutrition Facts per 1 cup (240ml) serving:
- Calories: 175
- Total Fat: 5g
- Saturated Fat: 2g
- Protein: 15g
- Carbs: 17g
- Sodium: 600mg
Chicken noodle soup has about half the calories and a third of the fat compared to tom kha.
So numbers-wise, tom kha is significantly higher in calories and fat compared to lighter soups and broths.
Is the Fat in Coconut Milk Unhealthy?
While tom kha is high in fat and calories due to the coconut milk, the type of fat matters.
Coconut milk contains a high amount of saturated fat. For years, saturated fat was believed to be harmful and linked to increased cholesterol levels.
However, more recent research shows that not all saturated fats have the same health effects:[1]
– Fat from dairy and meat may raise LDL (bad) cholesterol levels.
– Coconut oil and coconut-based saturated fats do NOT seem to raise LDL cholesterol. They raise HDL (good) cholesterol.
Additionally, the medium-chain triglycerides (MCTs) in coconut milk may provide health benefits like:[2]
– Increased metabolic rate and fat burning.
– Improved blood cholesterol levels.
– Lower cardiovascular disease risk.
– Potential anti-microbial and anti-inflammatory effects.
So while coconut milk is high in saturated fat, it does not appear to negatively impact blood cholesterol or heart health. The MCTs it contains may even have some benefits.
Coconut Milk’s Effect on Weight
What about weight gain though? Even with its healthy fats, coconut milk is still high in calories.
Some research suggests that MCTs can enhance metabolism and help reduce body weight and fat:[3]
– MCTs require less energy and fewer enzymes to be digested and absorbed than long-chain triglycerides (LCTs).
– MCTs are sent straight to the liver and can be used as an immediate energy source.
– MCTs may increase energy expenditure compared to LCTs.
However, studies have been inconsistent. Other studies have found no significant difference in metabolic rate or fat burning between MCTs and LCTs.[4]
Overall, more research is still needed on coconut oil and coconut milk’s exact effects on metabolism and weight. It’s likely fine in moderation as part of an overall healthy diet.
Portion control is important when consuming high-calorie ingredients like coconut milk. Consuming large amounts could lead to weight gain over time, even from the healthy fats.
Tips for a Healthier Tom Kha
Here are some simple tips to make tom kha healthier while keeping all the delicious flavors:
– Use light coconut milk instead of full-fat coconut milk. This can cut down on calories, fat, and sodium.
– Use mushrooms instead of meat to make it vegetarian/vegan. Mushrooms add great umami flavor.
– Increase veggies like tomatoes, spinach, broccoli, carrots, etc.
– Add extra protein from tofu, chickpeas, edamame, or lentils.
– Use less oil when sautéing aromatics.
– Be mindful of portion sizes. Stick to 1 cup servings.
– Balance it out by pairing it with healthier sides like brown rice and a green salad.
Is Tom Kha Fattening: The Verdict
Tom kha certainly contains a higher amount of calories and fat compared to lighter soups due to its coconut milk base.
However, the type of saturated fat from coconut milk may not be as unhealthy as once assumed. Coconut-based saturated fats may actually raise good HDL cholesterol.
Additionally, the MCTs in coconut milk could potentially have metabolism and fat burning benefits, although more research is needed.
So is tom kha fattening? While heavy or frequent consumption may lead to weight gain, enjoying tom kha occasionally as part of an overall balanced diet is unlikely to have negative effects for most people. Moderation is key, like with any higher calorie food.
To make it lighter, pick options like light coconut milk, load up on extra veggies, and pay attention to portion sizes. With some simple tweaks, you can still enjoy the creamy, comforting flavors of tom kha while keeping calories in check.
Frequently Asked Questions
Here are some common questions about the potential health effects of tom kha:
Does tom kha soup increase cholesterol?
Tom kha is unlikely to negatively impact cholesterol levels, despite being high in saturated fat. The type of saturated fat from coconut milk may actually improve cholesterol levels by raising good HDL.
Is eating tom kha everyday bad for you?
Eating any single food in large amounts each day can be unhealthy due to lack of variety. Occasionally enjoying tom kha as part of varied diet should be fine for most people. Those with certain medical conditions like heart disease may want to limit intake.
Does tom kha soup make you gain weight?
Tom kha is high in calories so frequent, large portions could lead to weight gain over time. But enjoying it occasionally in moderate amounts as part of balanced diet is unlikely to lead to significant weight gain for most people.
Is tom kha kai healthy?
Tom kha kai, made with chicken, can be a relatively healthy option, especially if you load up on extra veggies. Pick light coconut milk and keep portion sizes reasonable to balance out the higher calorie coconut-based broth.
Is tom kha good for diet?
Tom kha can be part of healthy diet in moderation. Be mindful of portion sizes and balance it out with low calorie foods. Light coconut milk, extra veggies, and avoiding heavy meats like pork can help keep calories under control.
The Bottom Line
Tom kha is a delicious Thai soup, but one that is also higher in calories and fat. However, thanks to its coconut milk base, it provides beneficial saturated fats that may actually improve cholesterol levels. While heavy consumption could lead to weight gain, enjoying the occasional moderate portion as part of varied, balanced diet is unlikely to have adverse health effects for most people. Be sure to keep portion sizes reasonable and balance it out with plenty of low calorie vegetables, proteins, and whole grains for a healthy tom kha meal.
