Every Thai dish in the series, with what it costs a serving now and what it cost before. The traditional figure is the real dish costed from its own ingredient list, not a straw man, so the saving is a measurement rather than a claim.
The short answers
- Biggest saving: Pad See Ew, down 60% from 679 to 274 kcal a serving.
- Lightest dish: Morning Glory Stir-fry at 91 kcal.
- Most protein: Gai Yang (Grilled Chicken) at 52g a serving.
- Could not be lightened: 9 dishes, named with the reason in Authentic-ish Thai.
Every Thai dish, heaviest saving first
| Dish | Traditional | This version | Saving | Protein |
|---|---|---|---|---|
| Pad See Ew | 679 kcal | 274 kcal | 60% | 23g |
| Crispy Pork Belly (Moo Krob) | 741 kcal | 297 kcal | 60% | 35g |
| Deep-fried Prawn Cakes | 461 kcal | 184 kcal | 60% | 28g |
| Thai Fried Chicken | 735 kcal | 302 kcal | 59% | 37g |
| Glutinous Rice Balls in Coconut Milk | 546 kcal | 256 kcal | 53% | 9g |
| Fried Bananas | 462 kcal | 231 kcal | 50% | 9g |
| Thai Omelette | 345 kcal | 171 kcal | 50% | 16g |
| Morning Glory Stir-fry | 179 kcal | 91 kcal | 49% | 11g |
| Red Curry with Duck | 761 kcal | 389 kcal | 49% | 26g |
| Dry Red Curry with Pork | 624 kcal | 331 kcal | 47% | 26g |
| Gai Yang (Grilled Chicken) | 631 kcal | 342 kcal | 46% | 52g |
| Spicy Pork Rib Soup | 589 kcal | 320 kcal | 46% | 37g |
| Moo Ping (Pork Skewers) | 384 kcal | 212 kcal | 45% | 30g |
| Pineapple Curry with Prawns | 529 kcal | 304 kcal | 43% | 25g |
| Chicken Satay | 625 kcal | 365 kcal | 42% | 40g |
| Panang Curry | 720 kcal | 421 kcal | 42% | 39g |
| Grilled Pork Skewers | 519 kcal | 308 kcal | 41% | 36g |
| Massaman Beef Curry | 812 kcal | 488 kcal | 40% | 40g |
| Mango Sticky Rice | 456 kcal | 280 kcal | 39% | 4g |
| Northern Thai Sausage | 456 kcal | 278 kcal | 39% | 37g |
| Tom Kha Gai | 662 kcal | 412 kcal | 38% | 32g |
| Boat Noodles | 681 kcal | 425 kcal | 38% | 37g |
| Water Chestnut Rubies | 331 kcal | 205 kcal | 38% | 2g |
| Mixed Vegetable Stir-fry | 147 kcal | 92 kcal | 37% | 6g |
| Prawn Toast | 328 kcal | 213 kcal | 35% | 22g |
| Grilled Pork Salad | 256 kcal | 170 kcal | 34% | 24g |
| Green Chicken Curry | 701 kcal | 470 kcal | 33% | 40g |
| Chicken Cashew Nut | 540 kcal | 361 kcal | 33% | 39g |
| Pad Krapow Moo (Holy Basil Pork) | 897 kcal | 617 kcal | 31% | 47g |
| Spicy Seafood Stir-fry | 441 kcal | 313 kcal | 29% | 29g |
| Tod Mun Pla (Fish Cakes) | 297 kcal | 218 kcal | 27% | 28g |
| Yellow Chicken Curry | 975 kcal | 716 kcal | 27% | 52g |
| Noodles in Gravy | 693 kcal | 504 kcal | 27% | 25g |
| Spring Rolls | 439 kcal | 327 kcal | 26% | 8g |
| Rad Na | 642 kcal | 472 kcal | 26% | 28g |
| Fried Egg Salad | 284 kcal | 210 kcal | 26% | 13g |
| Stir-fried Glass Noodles | 362 kcal | 267 kcal | 26% | 9g |
| Coconut Rice Pancakes | 327 kcal | 242 kcal | 26% | 6g |
| Clear Soup with Glass Noodles | 451 kcal | 339 kcal | 25% | 26g |
| Coconut Ice Cream | 446 kcal | 338 kcal | 24% | 6g |
| Steamed Fish Curry Custard | 297 kcal | 230 kcal | 23% | 24g |
| Pad Prik King | 348 kcal | 270 kcal | 22% | 30g |
| Rice Soup with Chicken | 488 kcal | 384 kcal | 21% | 33g |
| Jungle Curry with Pork | 400 kcal | 319 kcal | 20% | 36g |
| Som Tam (Green Papaya Salad) | 189 kcal | 155 kcal | 18% | 5g |
| Drunken Noodles | 729 kcal | 598 kcal | 18% | 34g |
| Yellow Curry with Crab | 787 kcal | 675 kcal | 14% | 38g |
| Pad Thai | 728 kcal | 642 kcal | 12% | 38g |
| Spicy Stir-fried Rice Noodles | 570 kcal | 526 kcal | 8% | 25g |
Where the numbers come from
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases, and the appendix of Authentic-ish Thai prints the exact database row used for each ingredient. Nothing here is estimated. How every number is computed sets out the method.
The swap kit is free and covers the changes that work on food which is not in any of the books.