Thai red curry is a popular dish that is loaded with complex flavors from herbs, spices, and coconut milk. However, with its rich, creamy sauce, some people wonder if it’s high in calories. Here’s a detailed look at the calorie count of Thai red curry and tips for enjoying this tasty dish without overdoing it on calories.
What is in Thai Red Curry?
The ingredients in Thai red curry can vary depending on the recipe, but some standard components include:
- Coconut milk – The base of the sauce is coconut milk, which is high in fat and calories.
- Red curry paste – A mix of red chilies, garlic, shallots, lemongrass, galangal, kaffir lime leaves, coriander root, cumin, and other aromatic ingredients.
- Protein – Meat, fish, or tofu. Common choices are chicken, beef, pork, shrimp, or extra firm tofu.
- Vegetables – Bamboo shoots, eggplant, peppers, and Thai basil are frequent additions.
- Herbs – Cilantro and Thai basil.
- Fish sauce and lime juice – For a salty, sour flavor.
- Palm sugar – Adds sweetness.
The specific amounts of each ingredient can vary significantly based on the recipe. More curry paste and coconut milk will increase the calorie count, while loading up on low-calorie vegetables will lower it.
Calories in Thai Red Curry Sauce
A Thai red curry gets much of its calories from the coconut milk-based sauce. About 1/2 cup of canned coconut milk contains:
- Calories: 230
- Total fat: 24g
- Saturated fat: 22g
Coconut milk is about 90% fat, giving it a very high calorie density. Just a small amount contributes significant calories and the majority of the fat in a red curry dish.
The other main component of the sauce is red curry paste. The calories in curry paste can range quite a bit based on the specific brand and recipe, but 1-2 tablespoons contains around:
- 50-100 calories
- 3-8g fat
So in a typical red curry sauce made with 1 can of coconut milk and 2-3 tablespoons of red curry paste, you’re getting roughly:
- 280-330 calories
- 27-32g fat
Just the sauce alone is high in calories and fat before you even add in the protein and vegetables.
Calories in Thai Red Curry Protein
Chicken, beef, pork, shrimp and tofu are common proteins used in Thai red curry. The calories vary:
Chicken or beef:
- 3 ounces cooked: 140-180 calories
Pork:
- 3 ounces cooked: 180-210 calories
Shrimp:
- 3 ounces cooked (about 8-12 small shrimp): 60-80 calories
Tofu:
- 1/2 block (about 4-6 ounces): 145 calories
The protein you select can have a big impact on the total calories per serving. Shrimp is the lowest calorie option.
Calories in Vegetables in Thai Red Curry
Adding lots of low calorie vegetables is a great way to boost nutrition and volume without blowing your calorie budget.
Some common veggies in Thai red curry and their calories per 1/2 cup cooked include:
| Vegetable | Calories |
|---|---|
| Broccoli | 27 |
| Bell pepper | 20 |
| Carrots | 25 |
| Bamboo shoots | 14 |
| Green beans | 14 |
| Eggplant | 17 |
| Snow peas | 28 |
Aim for at least 1-2 cups of veggies in your curry to add bulk and nutrients without excess calories.
Total Calories in Thai Red Curry
Putting this all together, a typical Thai red curry containing:
- 1/2 cup red curry sauce
- 3 ounces chicken breast
- 1 cup mixed vegetables (bell pepper, broccoli, carrots)
Would contain approximately:
- Sauce: 330 calories
- Chicken: 150 calories
- Vegetables: 70 calories
- Total: About 550 calories
The total calories can be lower or higher depending on your specific ingredients and portion sizes. Loading up on extra sauce or using higher calorie proteins like pork or shrimp will increase the totals.
How does this compare to some other common Thai dishes?
| Dish | Calories |
|---|---|
| Pad thai with tofu | 600-700 |
| Thai fried rice with chicken | 550-650 |
| Tom yum soup | 280-380 |
| Som tam (green papaya salad) | 300-400 |
As you can see, red curry falls around the middle of the range when compared to other popular Thai menu items. It provides a moderate amount of calories given its generous portion size.
Tips for Lightening Up Thai Red Curry
If you’re looking to reduce the calories in Thai red curry, here are some simple substitutions:
- Use light coconut milk – Has all the creamy flavor with about half the calories of regular coconut milk.
- Increase veggies – Load up your plate with broccoli, peppers, carrots, and other low calorie options.
- Choose lean protein – Stick to chicken breast, shrimp, or extra firm tofu.
- Boost spice – Add extra red curry paste and a kick of Sriracha or chili garlic sauce for lots of flavor without additional calories.
- Easy on the rice – Go light on the side of jasmine rice to save calories.
- Watch portions – Stick to a reasonably sized serving, about 1 1/2 cups, to keep calories in check.
With some simple tweaks, you can enjoy the rich, comforting flavors of Thai curry without going overboard on calories.
Nutrition Benefits of Thai Red Curry
Beyond its calories, Thai red curry is jam-packed with nutritious ingredients:
- Protein – From chicken, shrimp, pork or tofu. You’ll get around 25-30g protein per serving.
- Vitamin A – The red curry paste is loaded with carotenoids like beta carotene, which benefits eye and skin health.
- Vitamin C – Bell peppers and Thai basil provide this antioxidant vitamin.
- Vitamin K – Found in green leafy veggies like Thai basil.
- Iron – Red curry provides around 10-15% of your daily iron needs to support circulation and energy.
- Fiber – The mix of vegetables gives around 5-10g of fiber per serving to support digestion.
While relatively high in calories and fat from the coconut milk, red curry also packs a nutritional punch of protein, vitamins, minerals, and fiber.
Conclusion
A typical serving of Thai red curry contains around 550 calories. This comes mainly from the coconut milk-based sauce, as well as the protein and any rice that is served on the side. Lightening up on the coconut milk, loading your plate with veggies, and sticking to lean proteins like chicken breast or shrimp can help drop the calorie count. While moderately high in calories, red curry also provides ample protein, vitamins A, C, and K, iron and fiber, making it a balanced nutrition choice. As part of an overall healthy diet, Thai red curry can be enjoyed in moderation by most people.