Which is Healthier, Thai or Vietnamese Food? A Deep Dive

October 15, 2025 •

5 min read

According to a 2017 study by the American Journal of Clinical Nutrition, diets rich in fresh herbs, vegetables, and lean proteins are associated with lower rates of chronic diseases. With this in mind, many wonder: which is healthier, Thai or Vietnamese food? While both cuisines offer vibrant flavors and nutritious ingredients, key differences in preparation, sauces, and ingredients can sway the nutritional balance.

Quick Summary

This article explores the nutritional differences between Thai and Vietnamese cuisines, examining their core ingredients, cooking techniques, and typical dishes. It provides a detailed comparison to help you make informed and healthy choices when dining out.

Key Points

Vietnamese Cuisine is Often Lighter: Emphasizes fresh, raw herbs, and light cooking methods like steaming and boiling, resulting in dishes generally lower in fat and calories.
Thai Food Can Be Heavier: Often uses coconut milk in curries and sauces, which adds saturated fat and calories. Many dishes, particularly Westernized ones, include fried components.
Both Are Nutrient-Dense: Both cuisines are rich in beneficial herbs and spices with antioxidant and anti-inflammatory properties, such as lemongrass, ginger, and garlic.
Focus on Cooking Method: For healthier Thai options, choose steamed fish or broth-based soups like Tom Yum over creamy curries. For Vietnamese, stick to classics like Phở and fresh spring rolls (gỏi cuốn).
Diners Control Vietnamese Spices: Vietnamese cuisine often allows diners to add their own level of heat and spice, giving more control over ingredients. Thai dishes typically have spices cooked in.
Mindful Ordering is Key: Regardless of the cuisine, the healthiest meal depends on your specific order. Prioritize lean proteins, extra vegetables, and lighter sauces.
Sauce and Sugar Awareness: Rich, heavy sauces and excessive sugar can be found in less-healthy versions of dishes from both cuisines. Ask for sauces on the side or less sweet (mai waan).

Core Ingredients and Nutritional Philosophies

At the heart of any cuisine are its foundational ingredients and cooking philosophies, which significantly influence its nutritional profile.

Vietnamese Cuisine: Light, Fresh, and Herb-Focused

Vietnamese cooking is celebrated for its emphasis on freshness, light preparation, and liberal use of raw vegetables and herbs.

Fresh Herbs and Vegetables: A hallmark of Vietnamese food is the generous use of fresh herbs like mint, basil, and cilantro, often served whole. Dishes like gỏi cuốn (fresh spring rolls) are packed with leafy greens, bean sprouts, and herbs, offering a high dose of vitamins, minerals, and fiber with minimal oil.
Broth-Based Dishes: The national dish, phở, is a prime example of Vietnamese cuisine's health-conscious approach. The nourishing, clear bone broth is simmered for hours, extracting essential nutrients and collagen, while the dish is filled with lean protein, rice noodles, and a host of fresh vegetables and herbs.
Low-Fat Cooking Methods: Common cooking methods such as steaming, boiling, and grilling dominate Vietnamese kitchens, preserving nutrients and keeping dishes low in fat. Ingredients are often stir-fried with minimal oil, or served raw.
Lower Added Sugar: While some dishes use sweeteners, Vietnamese cuisine is generally less reliant on sugar and heavy sauces. Flavors come from a delicate balance of fish sauce, lime juice, and chili, which diners can adjust to their preference.

Thai Cuisine: Bold, Complex, and Coconut-Rich

Thai food is renowned for its intense, harmonious balance of sweet, sour, salty, and spicy flavors.

Aromatic Herbs and Spices: Thai dishes feature a powerful blend of herbs and spices like lemongrass, galangal, turmeric, and chilis, all with documented health benefits. These ingredients provide strong antioxidant and anti-inflammatory properties.
Use of Coconut Milk: Many Thai curries and soups, such as Tom Kha Gai and various green and red curries, are made with coconut milk. While delicious and a source of healthy fats, coconut milk is high in saturated fat and calories, making these dishes rich and heavier than their Vietnamese counterparts.
Diverse Cooking Methods: Thai cooking employs a variety of techniques, including stir-frying, grilling, and deep-frying. While many dishes are prepared lightly, Western-influenced versions often include heavy sauces, deep-fried elements, and added sugar, increasing their calorie and fat content.
Nutrient-Dense Ingredients: Besides creamy curries, Thai cuisine offers many healthy options. Dishes like Tom Yum soup (broth-based) and Larb salad are packed with lean protein, herbs, and spices, providing a nutritious, flavorful meal with fewer calories.

Comparison of Thai and Vietnamese Food: Ingredients and Techniques

To truly compare the healthiness of the two cuisines, a closer look at common elements is necessary.


Feature	Vietnamese Food	Thai Food	Health Implications
Cooking Methods	Primarily steaming, boiling, and grilling.	More varied, including stir-frying and deep-frying.	Vietnamese methods generally preserve more nutrients and use less fat. Thai cooking can be healthy, but requires careful dish selection.
Herbs & Vegetables	Abundant fresh, raw herbs like mint and cilantro; large amounts of raw vegetables.	Cooked and aromatic herbs like lemongrass, galangal, and Thai basil; non-starchy vegetables.	Both are rich in phytonutrients and fiber. Vietnamese emphasis on raw elements often maximizes vitamin content.
Spices & Heat	Milder, with spices often added to taste via condiments.	Typically spicier, with chilis and other spices integrated during cooking.	Thai cuisine's higher use of chilis offers a metabolism-boosting capsaicin kick.
Sauces	Lighter, fish sauce-based dipping sauces (nước chấm) are common.	Heavier sauces using coconut milk, peanut butter, and palm sugar are frequent.	Vietnamese dishes typically have lower sodium and sugar from sauces compared to richer Thai sauces.
Fats	Minimal oil used; fats come from lean meats and healthy sauces.	Can be high in saturated fat due to coconut milk in curries.	Vietnamese dishes generally contain less fat. Healthy Thai options exist but require conscious ordering.
Noodles	Primarily rice-based noodles like bún and phở.	Mostly rice-based noodles, but often served in heavier sauces.	Rice noodles in both are gluten-free. Thai noodle dishes can be higher in calories from sauce.

Making Healthy Choices: What to Order

No matter the cuisine, making healthy choices depends on understanding the menu and preparation.

Healthier Vietnamese Choices

Phở: This classic noodle soup is a winner. Choose a lean protein like chicken or beef, and pile on the fresh herbs and vegetables.
Gỏi Cuốn (Fresh Spring Rolls): Filled with shrimp, tofu, and fresh herbs, these are a light, low-fat appetizer. Ask for a light dipping sauce instead of a heavy peanut sauce.
Bún Bò Huế: This spicy beef noodle soup is hearty and flavorful, yet still broth-based.
Bún Chả: Grilled pork patties served with rice vermicelli and fresh herbs, offering lean protein.
Gỏi Gà (Chicken Salad): A refreshing shredded chicken salad packed with vegetables and herbs.

Healthier Thai Choices

Tom Yum Soup: A hot and sour, broth-based soup with shrimp or chicken, packed with herbs and low in calories.
Larb (Minced Meat Salad): A flavorful salad with minced chicken or tofu, herbs, and lime dressing. It's high in protein and low in fat.
Som Tum (Green Papaya Salad): A spicy and crunchy salad that is a great source of fiber and vitamin C. Ask for less sugar in the dressing.
Pla Nueng Manao (Steamed Fish with Lime): Steamed, protein-rich fish served with a light sauce, herbs, and chili.
Stir-fries: Opt for vegetable-heavy stir-fries like Pad Pak Ruam Mit and request less oil (mai man).

Conclusion: The Verdict

While both Thai and Vietnamese cuisines offer delicious and healthy options, Vietnamese food is generally considered healthier, largely due to its reliance on fresh, raw ingredients, and light cooking methods. Its core philosophy prioritizes steaming, boiling, and minimal oil, resulting in dishes that are often lower in fat, calories, and added sugar. Thai cuisine, while rich in beneficial herbs and spices, can be heavier due to its frequent use of coconut milk in curries and sauces, as well as Western-influenced deep-frying techniques. Ultimately, the healthier choice depends on the specific dish and how it's prepared. By choosing broth-based soups, salads, and steamed or grilled proteins, you can enjoy a nutritious meal from either cuisine.

Additional Resource

For more in-depth nutritional information on various cuisines and ordering tips, visit the reputable health and wellness resource, Healthline.

Note: When dining out, always inquire about specific ingredients, preparation methods, and sugar or sodium content, as restaurant practices can vary. A good rule of thumb is to load up on vegetables and fresh herbs while minimizing heavy sauces and fried items.

Frequently Asked Questions

Vietnamese food is generally better for weight loss due to its focus on fresh, raw ingredients, low-fat cooking methods like steaming, and an abundance of fresh herbs. Dishes like phở (without excess noodles) and fresh spring rolls are typically lower in calories and fat than many Thai curry and fried dishes.

Thai cuisine uses significantly more coconut milk, especially in its signature curries, which contributes to higher levels of saturated fat and calories. Vietnamese cuisine uses coconut milk far less frequently, opting for lighter broths and sauces.

Vietnamese stir-fries are often considered healthier because they use minimal oil. Thai stir-fries can be healthy but are more prone to using excessive oil and heavy sauces. When ordering Thai, ask for less oil (mai man) to make it a healthier choice.

Yes, phở is a very healthy Vietnamese meal, particularly when made with a clear broth and lean protein. It is packed with vitamins and minerals from fresh herbs and vegetables. To keep it healthiest, you can request extra vegetables and control the amount of noodles.

To make Thai food healthier, choose dishes that are steamed, grilled, or broth-based, such as Tom Yum soup or steamed fish. Request curries with less coconut milk or opt for the clear, broth-based 'jungle curry'. Ask for extra vegetables in stir-fries and sauces on the side.

Yes, both cuisines heavily rely on fish sauce (nước mắm in Vietnamese, nam pla in Thai) for their signature savory, salty flavor. While fish sauce is a core ingredient, Vietnamese sauces tend to be lighter, and Thai sauces can be heavier with added sugar and coconut milk.

Both cuisines offer excellent options for vegetarians. Vietnamese food often includes more plant-based protein dishes like those featuring tofu or vegetables, such as cà ri chay (vegan curry) or vegetarian phở. Many Thai dishes can also be prepared without meat.