High protein Thai food: protein per 100 g of ingredients and dishes

Which Thai foods are highest in protein per 100 g?

Every figure here is read from the Thai Food Composition Database (Thai FCD), kept by the Institute of Nutrition at Mahidol University, as protein per 100 g edible portion. We opened each record on 2026-10-05. The database lists some foods raw and some cooked, and the label is in the table, because cooking removes water: pork tenderloin is 21.8 g raw and 33.4 g boiled in the same database. Compare raw with raw and cooked with cooked.

How much protein is in common Thai dishes?

A plate of rice or noodles with meat is mostly rice, noodles, sauce and water, so per 100 g it is far lower than plain meat. These are the Thai FCD records for the ready to eat dishes people ask about most, per 100 g of the dish.

• Soups and curries are listed as the soup or curry alone, without rice, so the table does not say what a bowl with rice gives.
• The database does not give plate weights. Larb is the one dish here that gets above 12 g per 100 g, and the rice and noodle dishes sit between 4 and 9 g.

How do you work out the protein on your plate?

Weigh the plate once on a kitchen scale, subtract the weight of the empty plate, and multiply by the protein per 100 g divided by 100. As a made up example, a 300 g plate of chicken holy basil stir fry over rice at 8.61 g per 100 g is about 26 g of protein. Your plate will not weigh 300 g exactly, so weigh it.

A boiled egg on top adds about 6 g for a size 3 egg, using the egg guide linked below. A second portion of the meat adds more than a second portion of rice.

How much protein should one meal have, and what fills the gap?

The International Society of Sports Nutrition (ISSN) gives 0.25 g of high quality protein per kg of bodyweight, or an absolute 20 to 40 g, as a general dose per meal, spread across the day. It also says active people can meet their needs from whole foods and that supplements are a practical way to secure enough protein without adding many calories.

If your plate falls short, powder is one way to cover the difference. The table below compares what is on our shelf today by cost per 25 g of protein, rebuilt from our catalog every few minutes. We deliver free within Bangkok only, and only what is on the shelf is for sale.