Tom Yum Soup Nutrition Facts: Calories, Benefits & Analysis

A standard 1-cup (240ml) serving of traditional Tom Yum soup (without coconut milk) contains approximately 85-110 calories, 5-7g protein, 8-12g carbohydrates, 2-4g fat, and 900-1,200mg sodium. This Thai hot and sour soup derives most of its nutritional value from aromatic herbs like lemongrass, galangal, and kaffir lime leaves, which provide antioxidants and potential digestive benefits without significant calories.

Tom Yum soup, Thailand's iconic hot and sour broth, has gained global popularity not just for its bold flavors but also for its relatively light nutritional profile compared to many creamy soups. Understanding the precise tom yum soup nutritional information helps health-conscious diners make informed choices whether ordering at restaurants or preparing it at home.

Nutritional Profile of Traditional Tom Yum Soup

The nutritional content of Tom Yum varies based on preparation method and ingredients. The classic version (Tom Yum Goong with shrimp) contains significantly fewer calories than the creamy coconut milk variation (Tom Yum Nam Khon). Below is a detailed breakdown of standard Tom Yum Goong nutrition facts per 1-cup serving:

Nutrient	Amount per Serving	% Daily Value*
Calories	95	5%
Total Fat	2.5g	3%
Saturated Fat	0.8g	4%
Cholesterol	85mg	28%
Sodium	1,050mg	46%
Total Carbohydrates	10g	4%
Dietary Fiber	1.5g	5%
Sugars	3g	-
Protein	6g	12%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Key Ingredients and Their Nutritional Contributions

The distinctive flavor and health properties of authentic tom yum soup nutrition facts come from its aromatic ingredients rather than substantial macronutrients:

• Lemongrass - Contains citral, which has demonstrated antioxidant and anti-inflammatory properties in preliminary research. Provides trace amounts of vitamins A and C.
• Galangal - Similar to ginger but with a sharper flavor, contains compounds that may support digestive health. Rich in potassium and magnesium.
• Kaffir lime leaves - Packed with antioxidants including limonene and citronellol, which may have antimicrobial properties.
• Chili peppers - Source of capsaicin, which some studies suggest may temporarily boost metabolism and provide pain relief.
• Shrimp - Primary protein source in Tom Yum Goong, providing high-quality protein, selenium, and iodine.
• Mushrooms - Typically straw mushrooms or oyster mushrooms, contributing fiber, B vitamins, and umami flavor without many calories.

Homemade vs. Restaurant Tom Yum: Nutritional Differences

When examining tom yum soup calories per serving, preparation method significantly impacts nutritional content. Restaurant versions often contain more sodium and hidden ingredients:

• Restaurant versions typically contain 30-50% more sodium (1,300-1,800mg per serving) due to concentrated pastes and additional seasoning
• Creamy coconut versions (Tom Yum Nam Khon) can double the calorie count to 180-220 calories per serving with 12-15g fat
• Homemade preparations allow control over sodium content, potentially reducing it by 30-40% while maintaining authentic flavor
• Vegetable variations increase fiber content to 3-4g per serving while reducing cholesterol

Dietary Considerations for Different Eating Plans

For those monitoring specific dietary needs, understanding tom yum goong nutrition facts helps determine its suitability:

• Low-carb/keto diets - Traditional Tom Yum fits well with 8-12g net carbs per serving, though coconut milk versions exceed keto limits
• Gluten-free diets - Naturally gluten-free when prepared without soy sauce or wheat-based ingredients
• Weight management - At approximately 100 calories per serving, it makes an excellent low-calorie starter
• Heart health - High sodium content requires moderation for those with hypertension, though the soup contains no saturated fat in its traditional form
• Diabetes management - Low glycemic impact with minimal simple sugars, though sodium monitoring remains important

Evidence-Based Health Benefits Analysis

While not a miracle food, the components of Tom Yum soup contribute several potential health benefits supported by nutritional science:

The capsaicin in Thai chilies may temporarily increase metabolic rate by 4-5% for up to three hours after consumption, according to research published in the Physiology & Behavior journal. The aromatic herbs provide antioxidants that combat oxidative stress, though the exact quantities in a single serving haven't been comprehensively studied.

Galangal, a primary ingredient often confused with ginger, contains unique compounds like galangin that preliminary research suggests may support digestive health. A study in the Journal of Ethnopharmacology noted traditional Southeast Asian use of galangal for digestive complaints, though more human studies are needed.

It's important to note that while individual ingredients show promise in research, the health benefits of consuming Tom Yum soup as prepared should not be overstated. The soup's primary nutritional advantage lies in being a flavorful, relatively low-calorie option compared to creamy or fried alternatives.

Healthier Preparation Tips for Homemade Tom Yum

When preparing Tom Yum at home, these modifications can enhance the tom yum soup nutritional value while maintaining authentic flavor:

• Use fresh herbs instead of concentrated pastes to reduce sodium by up to 30%
• Add extra mushrooms and vegetables to increase fiber content without significant calories
• Lime juice should be added at the end of cooking to preserve vitamin C content
• For lower sodium versions, use homemade stock instead of store-bought broth
• Include additional protein sources like tofu or extra shrimp to increase satiety
• Avoid adding sugar, which some Westernized recipes include unnecessarily

Common Variations and Their Nutritional Impact

Different versions of this Thai classic have distinct tom yum soup nutrition facts:

• Tom Yum Goong (with shrimp) - 95-110 calories, 6-7g protein, 1,000-1,200mg sodium
• Tom Yum Nam Khon (with coconut milk) - 180-220 calories, 4-5g protein, 1,100-1,300mg sodium, 12-15g fat
• Tom Yum Talay (seafood version) - 100-120 calories, 8-10g protein, 950-1,150mg sodium
• Vegetarian Tom Yum - 75-95 calories, 3-4g protein, 900-1,100mg sodium, higher fiber content

Understanding these variations helps when comparing tom yum soup calories restaurant vs homemade options. Restaurant portions often contain 2-3 servings worth of ingredients, effectively doubling or tripling the nutritional values listed on menus.

Frequently Asked Questions

Is Tom Yum soup good for weight loss?

Traditional Tom Yum soup (without coconut milk) can support weight loss efforts as it's relatively low in calories (approximately 95-110 calories per cup) while being flavorful and satisfying. The capsaicin in chili peppers may temporarily boost metabolism, and the broth-based nature helps with satiety. However, restaurant portions are often larger than standard servings, and creamy coconut versions contain nearly double the calories.

How much sodium is in Tom Yum soup and is it concerning?

A standard serving (1 cup) of Tom Yum soup contains 900-1,200mg of sodium, which is 40-50% of the recommended daily limit. Restaurant versions often exceed 1,500mg per serving. While this is relatively high, occasional consumption fits within a balanced diet. Those with hypertension should request reduced-sodium preparation or make it at home controlling the salt content, using fresh herbs instead of concentrated pastes which significantly reduces sodium.

Does Tom Yum soup have any proven health benefits?

Tom Yum soup contains several ingredients with potential health benefits supported by preliminary research. The chilies provide capsaicin which may temporarily increase metabolic rate. Galangal and lemongrass contain compounds with antioxidant properties. However, these benefits should not be overstated - Tom Yum is best viewed as a flavorful, relatively healthy food option rather than a therapeutic remedy. The soup's primary health advantage is being a low-calorie, broth-based alternative to creamier soups.

Is Tom Yum soup gluten-free?

Traditional Tom Yum soup is naturally gluten-free as it's made with herbs, chilies, lime, fish sauce, and protein sources like shrimp. However, some restaurants may use soy sauce or wheat-based ingredients, and cross-contamination can occur in kitchens preparing other dishes. When dining out, specifically request gluten-free preparation. For homemade versions, ensure your fish sauce is gluten-free (some brands contain wheat) and avoid adding soy sauce.