What's healthier, Tom Yum or tom kha? A Head-to-Head Nutritional Comparison

January 14, 2026 •

4 min read

With Tom Yum typically containing fewer than 100 calories per cup, this clear broth soup is generally the lighter choice compared to its creamy counterpart. This nutritional difference is the key factor when asking what's healthier, Tom Yum or Tom Kha, and it fundamentally changes the impact each soup has on your health.

Quick Summary

A nutritional comparison reveals Tom Yum is typically lower in calories and fat due to its clear broth, while Tom Kha, made with coconut milk, is richer and higher in fat. Both soups are packed with beneficial herbs, but Tom Yum offers a more calorie-conscious option.

Key Points

Tom Yum is healthier for weight loss: With a clear, low-calorie broth, Tom Yum has significantly fewer calories and fat than Tom Kha.
Tom Kha contains more fat and calories: The addition of coconut milk makes Tom Kha richer and higher in both fat and caloric content.
Both soups are rich in medicinal herbs: Ingredients like lemongrass, galangal, and chilies in both soups offer strong anti-inflammatory and immune-boosting benefits.
Choose based on your goals: If managing weight or fat intake is a priority, choose Tom Yum; if you prefer a richer, more indulgent soup, Tom Kha is a nutritious option in moderation.
Customize for health: You can improve the health profile of either soup by adding extra vegetables and choosing lean protein options like chicken or tofu.
Be mindful of sodium: Both soups can be high in sodium due to fish sauce, so it's wise to request less or choose low-sodium options.

The Core Difference: Broth vs. Coconut Milk

The most significant factor differentiating the nutritional profiles of Tom Yum and Tom Kha is the base of the soup. Tom Yum is traditionally a hot and sour soup made with a clear, fragrant broth, often containing ingredients like lemongrass, galangal, kaffir lime leaves, lime juice, and fish sauce. This makes it naturally low in calories and fat. In contrast, Tom Kha is based on the same fragrant herbs but adds a rich, creamy element: coconut milk. While coconut milk provides a delicious, velvety texture, it also dramatically increases the calorie and saturated fat content of the dish.

Tom Yum: The Lighter, Zestier Choice

Tom Yum's clear broth allows the vibrant flavors of its fresh herbs and spices to shine, resulting in a soup that is both intensely flavorful and nutritionally lean. The primary protein is often shrimp (in Tom Yum Goong) or chicken, both of which are excellent sources of lean protein. The herbs and spices themselves offer a multitude of health benefits:

Lemongrass: Contains vitamins A and C and has anti-inflammatory and antiseptic properties.
Galangal: Known for aiding digestion and reducing inflammation.
Chilies: Provide capsaicin, which can boost metabolism and reduce inflammation.

For those watching their caloric or fat intake, a classic, clear Tom Yum is the clear winner. However, it is important to be mindful of sodium levels, as fish sauce can contribute a high amount.

Tom Kha: Creaminess with a Richer Profile

The addition of coconut milk to Tom Kha transforms it into a heartier, more indulgent dish. While coconut milk does offer healthy fats in the form of medium-chain triglycerides (MCTs), its high saturated fat and calorie count means it should be consumed in moderation, especially if weight management is a priority. The creaminess mellows the spice level, but the soup still retains the potent medicinal properties of its key herbs and spices. A single cup of Tom Kha can easily contain two to three times the calories of a cup of clear Tom Yum.

Comparison: Tom Yum vs. Tom Kha


Feature	Tom Yum (Clear Broth)	Tom Kha (Coconut Milk)
Calorie Count (per cup)	Lower (typically under 100)	Higher (can exceed 200)
Fat Content	Very low	High (from coconut milk)
Protein	Leaner (from shrimp or chicken)	Standard (chicken, etc.), but higher fat
Flavor Profile	Sharp, tangy, spicy, and sour	Creamy, sweeter, milder, and richer
Weight Management	More suitable for weight loss	Less ideal due to higher calorie density
Herbal Benefits	Excellent, packed with antioxidants	Excellent, with added healthy fats from coconut

Making the Right Choice for Your Health Goals

The decision between these two delicious Thai soups ultimately depends on your specific dietary needs and health objectives. If your primary goal is weight management, calorie control, or a low-fat diet, the clear-broth Tom Yum is undoubtedly the superior choice. It offers an intense flavor experience and a bounty of beneficial herbs without the caloric density of coconut milk. For those less concerned with fat and calories and more interested in a richer, more satisfying, and creamy dish, Tom Kha is a wonderful, flavorful option. The healthy fats from the coconut milk and the nourishing herbs still make it a nutritious choice, just one that should be enjoyed in moderation.

How to Maximize the Health Benefits of Your Soup

Regardless of which soup you choose, there are several ways to boost its nutritional value:

Load up on vegetables: Add extra mushrooms, bell peppers, or leafy greens to increase fiber and micronutrients.
Opt for lean protein: Choose chicken breast, shrimp, or tofu over fattier options.
Control the sodium: Request less fish sauce or a lower-sodium version if possible.
Consider a 'light' version: Some restaurants offer a lighter Tom Kha using less coconut milk, or you can make a version at home.

Ultimately, both Tom Yum and Tom Kha are part of a vibrant cuisine that utilizes fresh, healthy, and medicinal ingredients. By understanding the key differences, you can make an informed choice that aligns perfectly with your wellness journey.

Conclusion: Which Thai Soup Reigns Supreme?

So, what's healthier, Tom Yum or Tom Kha? From a calorie and fat perspective, the lighter, clear-broth Tom Yum is the healthier option, making it more suitable for those focused on weight loss and low-fat eating. However, the key takeaway is that both soups are packed with nourishing herbs and spices, offering potent health benefits like anti-inflammatory properties and immune support. The choice hinges on whether you prioritize a light, low-calorie profile or a creamy, more indulgent experience. Both can be part of a healthy diet, but Tom Yum provides a more guilt-free, everyday choice.

For more information on the medicinal properties of Thai cuisine, see this article.

Frequently Asked Questions

While Tom Kha contains healthy ingredients, its high calorie and fat content from coconut milk make it less ideal for weight loss compared to the lighter Tom Yum.

The main difference is the broth base. Tom Yum uses a clear, flavorful broth, while Tom Kha adds creamy coconut milk, which makes it richer and higher in fat.

Yes, Tom Yum contains powerful anti-inflammatory ingredients, such as ginger, lemongrass, and chilies, which can help reduce inflammation.

Yes, you can make a lower-calorie version by using a smaller amount of light coconut milk or a mix of light coconut milk and broth.

Tom Yum, being a clear broth soup, is generally more hydrating than Tom Kha, which has a richer, creamier base.

Tom Yum is typically spicier than Tom Kha. The coconut milk in Tom Kha helps temper the heat from the chilies.

Both soups commonly feature medicinal herbs such as lemongrass, galangal, and kaffir lime leaves, all known for their various health benefits.