The Healthiest Thai Foods and Takeout Options, According to a Nutritionist

Thai food menus are filled with veggies, lean proteins, and lots of flavor. “In almost every dish, you'll find sweet, sour, salty and spicy flavors coming together,” says Chef David Bank, a native of Thailand who owns the Land Thai and PURE Thai Shop House restaurants in New York City. With so many delicious options, Thai food provides an opportunity to lean into your ZeroPoint foods without sacrificing on flavor. Use these simple ordering tips to dish up a healthy Thai meal that’s a hit for your taste buds.

Go with lean protein
Thai menus often offer the same dish with a choice of meats and proteins, but not all are equal. Pick skinless chicken breast for a protein boost without a lot of saturated fat. Thai cuisine also presents the perfect opportunity to enjoy a vegetarian meal (toss in some tofu if you’d like). With so many bold flavors, chances are you won’t even miss the meat.

Hold the nuts
A sprinkling of nuts is fine, but peanut sauce delivers a concentration of calories and fat, with at least 2 PersonalPoints value per tablespoon. Ask for a side of hot chili sauce instead. It will add big flavor at little to no caloric cost.

Be a heat-seeker
As the heat increases, you will generally cut back on portions, because the flavors are more intense.

Choose rice wisely
Rice is the foundation of Thai cuisine. “In Thailand, Jasmine rice is quite expensive, and would only be served in a very fine restaurant, but in the U.S., it is the most characteristic rice of any Thai dish,” says Bank. You’ll also find plain white rice, which Bank often prefers as a sort of ‘neutral canvas’ to temper spicy dishes. Brown rice, however, is becoming increasingly popular in Thai cuisine. Like white rice, it has 6 PersonalPoints value per cup, but it has three times the fiber as white rice, supporting heart and digestive health and helping you feel fuller, says Angela Goscilo, MS, RD, CDN, WeightWatchers®’ senior manager of nutrition. It may even be on your ZeroPoint foods list!

Go for nutrient-dense apps
Some of the healthiest dishes of Thai cuisine are soups and salads. They’re also the perfect meal starter. A broth-based soup withveggiesor seafood will help to fill you up without spending a lot of Points, says Goscilo. Sharing apps with the table? “Opt for chicken satay or spring rolls which will give you a little protein to get started,” adds Goscilo.

Know your coconuts
Coconut, whether it’s flakes, milk or cream, can make a cameo at any course in Thai cuisine. The flavor is delicious, but you are adding extra calories and saturated fat to the meal. If that signature coconut flavor is a must, choose coconut milk over cream, and flaked coconut over milk.

Eat what you love
Yes, going out to eat may have a bigger impact on your Points budget than cooking from home. But, going out or ordering takeout gives you an opportunity to eat something you wouldn't make in your own kitchen or try a new dish. “Scan the menu and choose what you really want,” says Goscilo. “At the end of the day, food is meant to be enjoyed."

The great news about classic Thai menu items? There’s not a boring bite in the bunch. Even the healthiest options pack lots of flavor, and with a little sound advice you can lighten up the more decadent dishes. The below Thai favorites can be found in most places, from white tablecloth restaurants to street carts.

*Given that ingredients, cooking methods, and portions sizes can vary greatly among restaurants, all PersonalPoints values for restaurant dishes are estimates.