Nutritional Facts of Thai Green Papaya Salad, Veg Som Tam, Calories in Thai Green Papaya Salad, Veg Som Tam

by Tarla Dalal
This calorie page has been viewed 7090 times

How many calories does one serving of Thai Green Papaya Salad, Veg Som Tam have?

One serving of Thai Green Papaya Salad, Veg Som Tam gives 53 calories. Out of which carbohydrates comprise 50 calories, proteins account for 8 calories and remaining calories come from fat which is 2 calories.  One serving of Thai Green Papaya Salad, Veg Som Tam provides about 2.6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Thai Green Papaya Salad, Veg Som Tam recipe serves 4.

53 calories for 1 serving of Thai Green Papaya Salad, Veg Som Tam, Cholesterol 0 mg, Carbohydrates 12.6g, Protein 1.8g, Fat 0.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Thai Green Papaya Salad, Veg Som Tam.

See Thai green papaya salad recipe | veg Som Tam | healthy green papaya salad with vegetables | with 42 amazing images.

Thai green papaya salad recipe | veg Som Tam | healthy green papaya salad with vegetables is a famous salad from Southeast Asian cuisine. Learn how to make veg Som Tam.

To make Thai green papaya salad, combine the chilli and garlic in a mortar-pestle and pound well till coarsely crushed. Add the french beans and pound till it is lightly crushed. Add the carrot and pound for a minute till it is lightly crushed. Add the papaya and pound well for a minute and then toss well using 2 forks. Add the dressing and pound well for a few seconds. Add the coriander, basil, cherry tomatoes and salt and toss well. Garnish with peanuts and serve immediately.

Made with raw papaya, veg Som Tam has a spicy and tangy flavour that is really invigorating. The tanginess of tamarind, the pungency of garlic and the spiciness of Thai red chilli are felt strongly in this recipe. Not only that, raw papaya has a very crunchy texture, which is accentuated by the garnish of crushed peanuts.

With basil, cherry tomatoes, parboiled veggies and other such exciting ingredients, the scrumptious and colourful Thai green papaya salad is a sure-shot winner.

This healthy green papaya salad with vegetablesis a wealth of nutrients. Raw papaya, the main ingredient of this salad, along with carrot and tomatoes are high in vitamin A and vitamin C – which helps to get a glowing skin and clear vision. Along with other antioxidants like lycopene, allicin and capsaicin, this salad can also help to boost immunity and reduce inflammation in the body. With 53 calories and 2.3 g of fibre per serving, this salad is a wise pick for weight-watchersheart patients and diabetics. However, it is suggested for diabetics to avoid the use of honey.

Is Thai Green Papaya Salad, Veg Som Tam healthy?

Yes, its healthy but conditions apply.

Let's understand the Ingredients.

What's good.

Papaya : Being rich in Vitamin A and Vitamin C, it helps to protect against heart diseases by oxidising the excess Cholesterol. Papaya is low in carbs and therefore does not raise blood glucose levels and relives constipation.The question is even if the glycemic index of papaya comes under medium range how this fruit is beneficial for diabetics? This is because the glycemic load of the fruit is just 6.4 for 1 cup of papaya, so diabetics should control portion size.  See detailed benefits of papaya

French Beans ( Fansi ) : French Beans are rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include them in your daily diet.

Tamarind : Tamarind is a good source of antioxidant polyphenols which exhibit anti-inflammatory properties. This can protect different organs of the body like heart, liver, skin etc. Some research shows that it helps to lower blood cholesterol too. It has negligible amount of fat, but on the other hand, tamarind is pretty high on the calorie scale. So one needs to be very cautious about the quantity consumed. Tamarind is a rich source of vitamin C, fibre, potassium, magnesium and other nutrients necessary for good health. Some people are allergic to tamarind, while others may experience diarrhoea with excess consumption as imli is also known for its laxative properties.

Can diabetics, heart patients and over weight individuals have Thai Green Papaya Salad, Veg Som Tam?

Yes, this is healthy. But cut the amount of tamarind used by a bit. The question is even if the glycemic index of papaya comes under medium range how this fruit is beneficial for diabetics? This is because the glycemic load of the fruit is just 6.4 for 1 cup of papaya, so diabetics should control portion size. 

Can healthy individuals have Thai Green Papaya Salad, Veg Som Tam?

Yes.

Thai Green Papaya Salad, Veg Som Tam is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 109% of RDA.
  2. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 29% of RDA.
  3. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 20% of RDA.

 

Value per serving% Daily Values
Energy53 cal3%
Protein1.8 g3%
Carbohydrates12.6 g4%
Fiber2.3 g9%
Fat0.2 g0%
Cholesterol0 mg0%
VITAMINS
Vitamin A1388.7 mcg29%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C43.4 mg108%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)39.1 mcg20%
MINERALS
Calcium46.7 mg8%
Iron0.7 mg3%
Magnesium17 mg5%
Phosphorus73.2 mg12%
Sodium28.8 mg2%
Potassium249.9 mg5%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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