Getting essential nutrients on holiday in Thailand

Thailand is a country in South East Asia that shares borders with Myanmar, Laos, Cambodia and Malaysia. Also known as the “Land of Smiles”, Thailand is renowned for its rich cultural heritage, stunning landscapes and warm hospitality. The Thai people are celebrated for their friendliness, resilience and deep-rooted traditions, which are reflected in their daily lives, festivals, and spiritual practices, particularly Buddhism, which plays a central role in Thai society.

Thai cuisine is a cornerstone of the nation‘s identity, offering a harmonious blend of flavours — sweet, sour, spicy and salty. Iconic dishes like Pad Thai, Tom Yum Goong (spicy shrimp soup) and Green Curry showcase the complexity and balance that define Thai cooking. Fresh herbs, aromatic spices and a focus on communal dining make Thai food not just a meal, but an experience that embodies the essence of Thai culture.

Bangkok streets come alive with fruit and other food stalls in the mornings.

There are so many delicious foods in Thailand that one comes across while travelling. Eating them all in a day or two is not possible, so the ones below are obviously just a very small selection!

To simplify things, the following example recommended nutrient intakes will be for a woman, between the ages 31 and 50, weighing 53kgs, according to current Australian recommendations. If this doesn’t describe you, find your recommended essential nutrient intake values or use the calculator!

Contents to scroll to:

1. Nutrients
2. Food summary
3. Food details
4. Meal example
5. A note about the nutrients and foods consumed

“Koen wares” lacquerware, made by the Tai Koen people of northern Thailand, some of which were used in the serving of food.

An assortment of dishes at a market in Surat Thani, Thailand.

Rambutan, cape gooseberries and grapes being sold at a market stall.

Water

The RDI for water includes water that is present in foods, but to easily get 100% of the water RDI one could simply drink 2.8L of water.

Protein

To get 100% of the protein RDI one could eat the following:

• 1 egg
• 60g chicken meat
• 100g barramundi

Fresh fish are sold both at supermarkets or at street markets. These are tilapia sold at a supermarket on Koh Samui.

Magnesium

To get 100% of the magnesium RDI one could eat the following in a day:

• 150g barramundi
• 100g chicken meat
• 2 egg
• 60g espresso coffee
• 400mL milk
• 150g natural yogurt
• 120g banana
• 100g mango
• 10g roasted peanuts
• 100g water spinach

Calcium

To get 100% of the calcium RDI one could eat the following:

• 150g barramundi
• 100g chicken meat
• 2 egg
• 60g espresso coffee
• 400mL milk
• 150g natural yogurt
• 120g banana
• 100g mango
• 10g roasted peanuts
• 100g water spinach
• 100g avocado
• 15g tamarind pulp
• 40g tofu

Phosphorous

To get 100% of the phosphorous RDI one could eat the following:

• 1 egg
• 30g espresso coffee
• 200mL milk
• 120g banana
• 100g mango
• 10g roasted peanuts
• 100g water spinach
• 100g avocado
• 40g tofu

Potassium

To get 100% of the protein RDI one could eat the following:

• 1 egg
• 30g espresso coffee
• 200mL milk
• 120g banana
• 100g mango
• 10g roasted peanuts
• 100g water spinach
• 100g avocado
• 40g tofu
• 15g tamarind pulp
• 100g yogurt
• 40g carrot

Sodium

To get 100% of the sodium RDI one could eat the following:

• 5g fish sauce
• 5g soy sauce
• 1 chicken egg

Iodine

To get 100% of the iodine RDI one could eat the following:

• 2 chicken eggs
• 150g Asian sea bass
• 400mL milk
• 120g banana
• 4g nori snack

Chromium

To get 100% of the chromium RDI one could eat the following:

• 120g banana
• 4g nori snack
• 100g chicken
• 5g soy sauce
• 150g Asian sea bass
• 400mL milk
• 1 egg
• 100g avocado
• 100g mango
• 100g water spinach

Copper

To get 100% of the copper RDI one could eat the following:

• 5g soy sauce
• 150g Asian sea bass
• 120g banana
• 100g avocado
• 100g water spinach
• 10mL lime juice
• 10g sesame seed
• 4g nori snack
• 10g peanuts
• 100g white rice
• 40g tofu
• 5g fish sauce
• 40g carrot
• 100g rice noodles

Khao soi is a popular dish sold in Chiang Mai and other places in the north of Thailand. It is also served with lime and chilli, like pad thai.

Iron

To get 100% of the iron RDI one could eat the following:

• 400mL milk
• 60g espresso
• 100g chicken
• 5g soy sauce
• 150g Asian sea bass
• 120g banana
• 20g dragonfruit
• 20g pineapple
• 100g avocado
• 100g mango
• 100g water spinach
• 10mL lime juice
• 10g sesame seed
• 4g nori snack
• 10g peanuts
• 100g white rice
• 40g tofu
• 5g fish sauce
• 40g carrot
• 100g rice noodles
• 40g jackfruit
• 15g tamarind pulp
• 2 egg
• 30g white flour
• 5g mung bean sprout
• 20g cacao dark
• 2g red chilli
• 4g garlic clove

Manganese

To get 100% of the manganese RDI one could eat the following:

• 100g water spinach
• 100g banana
• 40g jackfruit

Molybdenum

To get 100% of the molybdenum RDI one could eat the following:

• 40g tofu
• 100g white rice

Selenium

To get 100% of the selenium RDI one could eat the following:

• 150g Asian sea bass

Zinc

To get 100% of the zinc RDI one could eat the following:

• 400mL milk
• 150g Asian sea bass
• 100g chicken
• 1 egg
• 10g sesame seeds
• 40g jackfruit
• 10g peanuts
• 150g yogurt

Vitamin B1 (thiamin)

To get 100% of the thiamin RDI one could eat the following:

• 1 avocado
• 15g tamarind pulp
• 400mL milk
• 120g banana
• 100g chicken
• 2 egg
• 10g sesame seeds
• 40g jackfruit
• 10g peanuts
• 150g yogurt
• 30g flour
• 40g tofu
• 20g pineapple
• 40g carrot
• 5ml soy sacue
• 20g watermelon
• 100g water spinach
• 100g mngo
• 100g rice
• 100g rice noodle
• 5ml fish sauce
• 20g 100% cacao

Vitamin B2 (riboflavin)

To get 100% of the riboflavin RDI one could eat the following:

• 120g banana
• 150g natural yogurt
• 100g chicken
• 1 avocado
• 1 egg
• 100g water spinach
• 100g mango
• 200mL milk

Vitamin B3 (niacin)

To get 100% of the niacin RDI one could eat the following:

• 120g banana
• 200mL milk
• 150g yogurt
• 10g peanuts
• 40g jackfruit
• 100g avocado
• 100g water spinach
• 100g mango
• 100g chicken

Vitamin B5 (pantothenic acid)

To get 100% of the pantothenic acid RDI one could eat the following:

• 1 avocado
• 15g tamarind pulp
• 400mL milk
• 120g banana
• 100g chicken
• 2 egg
• 10g sesame seeds
• 40g jackfruit
• 10g peanuts
• 150g yogurt
• 30g flour
• 40g tofu
• 20g pineapple
• 40g carrot
• 5ml soy sacue
• 100g water spinach
• 100g mngo
• 100g rice
• 100g rice noodle
• 5ml fish sauce
• 20g 100% cacao

Vitamin B6 (pyridoxine)

To get 100% of the pyridoxine RDI one could eat the following:

• 120g banana
• 200mL milk
• 150g yogurt
• 10g peanuts
• 40g jackfruit
• 1 avocado
• 100g water spinach
• 100g mango
• 100g chicken

Vitamin B12 (cobalamin)

To get 100% of the cobalamin RDI one could eat the following:

• 120g banana
• 200mL milk
• 150g yogurt
• 10g peanuts
• 40g jackfruit
• 1 avocado
• 100g water spinach
• 100g mango
• 100g chicken
• 1 egg

Biotin

To get 100% of the biotin RDI one could eat the following:

• 300mL milk
• 1 egg
• 100g chicken
• 10g peanut

Choline

To get 100% of the choline RDI one could eat the following:

• 2 eggs
• 10g peanuts
• 40g tofu
• 10g sesame seeds
• 1 avocado
• 15g tamarind pulp
• 100g mango
• 100g rice noodle
• 20g watermelon

Folate

To get 100% of the folate RDI one could eat the following:

• 400mL milk
• 10g sesame seeds
• 1 avocado
• 2 eggs
• 100g water spinach
• 100g chicken
• 100g mango
• 40g carrot
• 40g tofu

Vitamin C (ascorbic acid)

To get 100% of the vitamin C RDI one could eat the following:

• 50g raw water spinach
• 50g mango
• 50g banana

There are always many types of fruit, a source of vitamin C, being sold at markets.

Vitamin A

To get 100% of the vitamin A RDI one could eat the following:

• 100g water spinach
• 2 eggs
• 100g mango
• 1 avocado
• 100g chicken
• 100g yogurt
• 200g milk

Vitamin D

To get 100% of the vitamin D RDI one could eat the following:

• 100g Asian sea bass (barramundi)

Vitamin E

To get 100% of the vitamin E RDI one could eat the following:

• 1 avocado
• 100g chicken
• 150g yogurt
• 100g Asian sea bass
• 10g peanut

Vitamin K

To get 100% of the vitamin K RDI one could eat the following:

• 1 avocado
• 100g mango
• 15g tamarind pulp
• 40g tofu
• 150g yogurt
• 120g banana
• 100g water spinach
• 2 eggs
• 3g green onion

Linoleic acid (omega-6)

To get 100% of the protein RDI one could eat the following:

• 10g sesame seed
• 150g Asian sea bass (barramundi)
• 100g chicken
• 1 avocado
• 2 eggs
• 2g soybean oil

Alpha-linolenic acid (omega-3)

To get 100% of the protein RDI one could eat the following:

• 150g Asian sea bass
• 4g soybean oil
• 1 avocado
• 40g jackfruit
• 100g chicken
• 2g basil
• 2 eggs
• 40g tofu
• 100g rice
• 10g sesame seeds

Food summary

• 150g barramundi
• 100g chicken meat
• 2 egg
• 60g espresso coffee
• 400mL milk
• 150g natural yogurt
• 120g banana
• 100g mango
• 10g roasted peanuts
• 100g water spinach
• 1 avocado
• 15g tamarind pulp
• 40g tofu
• 20g pineapple
• 20g dragonfruit
• 20g watermelon
• 100g mango
• 5g mung bean sprouts
• 10mL lime juice
• 3g scallions (green onions)
• 40g carrot
• 100g rice noodles
• 100g rice
• 2g red chilli
• 5g soy sauce
• 5g fish sauce
• 20g 100% cacao chocolate
• 40g jackfruit
• 10g black sesame seeds
• 30g white flour
• 4g nori seaweed
• 4g soybean oil

Asian sea bass (barramundi)

150g

150g of asian sea bass (barramundi) contains 16.1μg vitamin d (321.0% RDI), 47.5μg selenium (79.3% RDI), 31.2g protein (78.5% RDI), 3.9mg vitamin e (55.7% RDI), 0.6g potassium (20.7% RDI), 4.3μg chromium (17.4% RDI) and 40.2mg magnesium (12.6% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Chicken meat

100g

100g of chicken meat contains 3.7μg vitamin d (74.0% RDI), 7.8mg vitamin b3 (niacin) (55.7% RDI), 20.6g protein (51.7% RDI), 0.4mg vitamin b6 (pyridoxine) (29.2% RDI), 13.0μg selenium (21.7% RDI), 0.2mg vitamin b1 (thiamin) (17.3% RDI), 1.4mg zinc (16.9% RDI), 0.4μg vitamin b12 (cobalamin) (16.7% RDI), 0.2mg vitamin b2 (riboflavin) (16.4% RDI), 1.1g linoleic acid (omega-6) (13.1% RDI) and 3.1μg biotin (12.3% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Chicken eggs

2 eggs

2 eggs of chicken eggs contains 5.0μg vitamin d (99.2% RDI), 373.0mg choline (87.8% RDI), 20.2μg biotin (80.6% RDI), 36.9μg selenium (61.5% RDI), 1.4μg vitamin b12 (cobalamin) (56.7% RDI), 0.5mg vitamin b2 (riboflavin) (45.5% RDI), 58.2μg iodine (38.8% RDI), 14.7g protein (37.0% RDI), 218.2mg phosphorous (31.2% RDI), 183.8μg RAE vitamin a (26.3% RDI), 1.9mg zinc (23.3% RDI), 153.0mg sodium (22.2% RDI), 84.2μg folate (21.1% RDI), 1.4g linoleic acid (omega-6) (18.0% RDI) and 2.1mg iron (11.8% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Espresso coffee

60g

60g of espresso coffee contains 1.3g potassium (47.1% RDI), 288.1mg phosphorous (41.2% RDI) and 71.1mg magnesium (22.2% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Cow‘s milk

400mL

400mL of cow‘s milk contains 490.3mg phosphorous (70.0% RDI), 1.5μg vitamin b12 (cobalamin) (61.3% RDI), 0.7mg vitamin b2 (riboflavin) (60.0% RDI), 502.6mg calcium (50.3% RDI), 14.0g protein (35.2% RDI), 239.0mg sodium (34.6% RDI), 1.3mg vitamin b5 (pantothenic acid) (33.0% RDI), 8.2μg biotin (33.0% RDI), 2.2mg zinc (27.3% RDI), 177.2μg RAE vitamin a (25.3% RDI), 0.6g potassium (22.5% RDI), 0.3mg copper (20.8% RDI), 0.2mg vitamin b1 (thiamin) (17.3% RDI), 49.4mg magnesium (15.4% RDI), 0.2mg vitamin b6 (pyridoxine) (13.1% RDI), 0.4L water (12.9% RDI) and 2.9μg chromium (11.5% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Natural yogurt

150g

150g of natural yogurt contains 0.6μg vitamin b12 (cobalamin) (22.9% RDI), 142.5mg phosphorous (20.4% RDI), 0.2mg vitamin b2 (riboflavin) (19.1% RDI), 179.3mg calcium (17.9% RDI), 24.0μg iodine (16.0% RDI), 5.7g protein (14.2% RDI), 0.9mg zinc (11.1% RDI) and 71.3mg sodium (10.3% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Banana

120g

120g of banana contains 0.4mg vitamin b6 (pyridoxine) (32.3% RDI), 10.3mg vitamin c (ascorbic acid) (22.9% RDI), 0.4g potassium (15.0% RDI) and 32.2mg magnesium (10.1% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Mango

100g

100g of mango contains 32.0mg vitamin c (ascorbic acid) (71.2% RDI), 0.9mg vitamin e (12.9% RDI) and 43.0μg folate (10.8% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Roasted peanuts

10g

10g of roasted peanuts contains 10.0μg biotin (40.0% RDI) and 145.0μg folate (36.3% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Water spinach (morning glory)

100g

100g of water spinach (morning glory) contains 55.0mg vitamin c (ascorbic acid) (122.2% RDI), 315.0μg RAE vitamin a (45.0% RDI), 8.0μg chromium (32.0% RDI), 14.6μg vitamin k (24.3% RDI), 71.0mg magnesium (22.2% RDI), 113.0mg sodium (16.4% RDI), 57.0μg folate (14.2% RDI) and 0.3g potassium (11.1% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Avocado

1 avocado

1 avocado of avocado contains 2.2mg vitamin b5 (pantothenic acid) (54.8% RDI), 31.5μg vitamin k (52.5% RDI), 3.0mg vitamin e (42.3% RDI), 133.5μg folate (33.4% RDI), 0.4mg vitamin b6 (pyridoxine) (33.1% RDI), 2.5g linoleic acid (omega-6) (31.3% RDI), 13.2mg vitamin c (ascorbic acid) (29.3% RDI), 0.8g potassium (27.1% RDI), 0.3mg copper (21.7% RDI), 0.2g alpha-linolenic acid (omega-3) (21.3% RDI), 2.9mg vitamin b3 (niacin) (20.4% RDI), 0.2mg vitamin b2 (riboflavin) (19.1% RDI), 43.5mg magnesium (13.6% RDI), 1.0mg zinc (12.8% RDI), 81.0mg phosphorous (11.6% RDI) and 0.1mg vitamin b1 (thiamin) (10.9% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Tamarind

15g

15g of tamarind contains no significant nutrients, as collected by Nutrient Journal so far. See the full nutrient profile, and relevant references, at Nutrient Journal.

Tofu

40g

40g of tofu contains 27.2μg molybdenum (60.4% RDI), 0.2g alpha-linolenic acid (omega-3) (22.5% RDI), 1.7g linoleic acid (omega-6) (20.9% RDI), 140.0mg calcium (14.0% RDI), 2.1mg iron (11.9% RDI) and 4.5g protein (11.4% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Pineapple

20g

20g of pineapple contains 6.5mg vitamin c (ascorbic acid) (14.4% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Dragonfruit

20g

20g of dragonfruit contains no significant nutrients, as collected by Nutrient Journal so far. See the full nutrient profile, and relevant references, at Nutrient Journal.

Watermelon

20g

20g of watermelon contains no significant nutrients, as collected by Nutrient Journal so far. See the full nutrient profile, and relevant references, at Nutrient Journal.

Mung bean sprouts

5g

5g of mung bean sprouts contains no significant nutrients, as collected by Nutrient Journal so far. See the full nutrient profile, and relevant references, at Nutrient Journal.

Lime juice

10mL

10mL of lime juice contains no significant nutrients, as collected by Nutrient Journal so far. See the full nutrient profile, and relevant references, at Nutrient Journal.

Scallions (green onion/spring onion)

3g

3g of scallions (green onion/spring onion) contains 6.2μg vitamin k (10.3% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Carrot

40g

40g of carrot contains no significant nutrients, as collected by Nutrient Journal so far. See the full nutrient profile, and relevant references, at Nutrient Journal.

Rice noodles

100g

100g of rice noodles contains 2.9μg chromium (11.6% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

White rice

100g

100g of white rice contains 64.2μg molybdenum (142.7% RDI), 1.0mg manganese (19.6% RDI), 7.0g protein (17.7% RDI), 0.2mg copper (17.5% RDI), 1.4mg zinc (16.9% RDI), 108.0mg phosphorous (15.4% RDI), 6.6μg selenium (11.0% RDI) and 1.4mg vitamin b3 (niacin) (10.2% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Red chilli

2g

2g of red chilli contains no significant nutrients, as collected by Nutrient Journal so far. See the full nutrient profile, and relevant references, at Nutrient Journal.

Soy sauce

5g

5g of soy sauce contains 274.5mg sodium (39.8% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Fish sauce

5g

5g of fish sauce contains 397.8mg sodium (57.6% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

100% dark chocolate

20g

20g of 100% dark chocolate contains 3.0mg iron (16.7% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Jackfruit

40g

40g of jackfruit contains 4.7mg manganese (94.0% RDI), 2.1mg zinc (26.0% RDI), 2.4mg iron (13.3% RDI) and 1.6mg vitamin b3 (niacin) (11.4% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Black sesame seeds

10g

10g of black sesame seeds contains 0.4mg copper (34.2% RDI), 2.1g linoleic acid (omega-6) (26.1% RDI) and 35.1mg magnesium (11.0% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

White flour

30g

30g of white flour contains no significant nutrients, as collected by Nutrient Journal so far. See the full nutrient profile, and relevant references, at Nutrient Journal.

Nori seaweed

4g

4g of nori seaweed contains 88.0μg iodine (58.7% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

Soybean oil

4g

4g of soybean oil contains 0.3g alpha-linolenic acid (omega-3) (32.5% RDI), 2.0g linoleic acid (omega-6) (25.5% RDI) and 7.7μg vitamin k (12.9% RDI). See the full nutrient profile, and relevant references, at Nutrient Journal.

A view over Chiang Mai, northern Thailand.

Essential nutrient complete meal example

The daily average of the essential nutrients in the food below represent a complete nutrient intake, according to the Australian National Health and Medical Research Council.

Breakfast

• Natural yogurt with fruit (banana, watermelon, dragonfruit and pineapple)
• Espresso coffee with milk

One of our favourite coffee shops in Bangkok is Suriyon Old Town.

Lunch

• Pad thai gai (with chicken)
• Mango and avocado smoothie

Dinner

• Asian sea bass, egg and rice
• Morning glory (stir-fried water spinach)

Snacks

• 100% cacao chocolate
• Jackfruit
• Black sesame seed bun
• Nori seaweed snack

Food Quantities and Nutrients Consumed

The foods and quantities of food in this article are decided upon in order to meet the nutrient recommendations. They are based on the nutrients in the food that are recorded in literature and that so far exist in our database.

For a number of reasons the nutrients consumed according to these amounts is only a very rough estimate. The actual nutrient amounts in individual foods will vary to some degree from each other and the from the literature.

We are only considering the nutrient amounts that are recorded to exist in the food and assuming the bioavailabilities have already been accounted for by the dietary recommendations.

There are many nutrients in the foods that are not recorded. The foods may also contain nutrients or anti-nutrients in quantities unknown, unpublished or that are incorrect.

The dietary recommendations are also a guideline and individual nutrient requirements will vary.