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Green Curry

Prepared Dish / Curry

Green Curry

A Thai curry dish featuring coconut milk, green chili paste, and vegetables or protein.

A rich, spicy Thai curry made with coconut milk, fresh green curry paste, vegetables like bamboo shoots and Thai eggplant, and typically chicken, shrimp, or tofu.

high-fat moderate-protein prepared dish

Typical serving · 240g

Common varieties · Chicken Green Curry, Tofu Green Curry, Shrimp Green Curry, Beef Green Curry, Vegan Green Curry

55health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low carbLow glycemicDiabetes-friendlyUltra-processed

The story

What makes it unique

Green curry provides a high-fat, moderate-protein macronutrient profile primarily driven by coconut milk. Digestion is slowed by the high saturated fat content, which moderates the glycemic response but increases energy density. Satiety is moderate to high, though processing level varies significantly based on whether commercial pastes containing emulsifiers and additives are used.

Varieties: Chicken Green Curry · Tofu Green Curry · Shrimp Green Curry · Beef Green Curry · Vegan Green Curry

#thaicurry#greencurry#coconutmilk#lowcarb#highfat#ketomeal#currypaste#thaifood

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

110kcal

Density 1.10 kcal/g

Protein

6.5g

Carbs

4.5g

Fat

8.5g

Fiber

1.2g

Sugar

2 g

Sodium

380 mg

Potassium

210 mg

Glycemic index

35

Glycemic load

2

Water content

75%

Standout compounds

Nutrient highlights

  • Saturated Fat

    high

    Provides rapid energy and supports hormone production, but should be moderated for heart health.

  • Protein

    moderate

    Supports muscle repair and increases satiety.

  • Sodium

    high

    Essential electrolyte but often excessive in restaurant versions, posing risks for hypertension.

  • Vitamin C

    moderate

    Found in green chilies and basil, supports immune function.

  • Capsaicin

    moderate

    Compound in green chilies that may boost metabolism and reduce inflammation.

Wellness map

Health scores & processing

Weight loss
45
Satiety
70
Blood sugar
80
Gut health
55
Heart health
40
Fitness
60
Processing
40

NOVA processing scale

1
Min
2
3
4
Ultra

Moderately to Highly Processed · Ultra-processed

While whole ingredients like vegetables and meat are used, commercial green curry pastes often contain added sugars, modified starches, and preservatives, and coconut milk frequently contains emulsifiers, pushing it into ultra-processed territory when dining out or using jarred sauces.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitymoderate
  • Fitness fuelgood
  • Processing qualitypoor

Eat with confidence

Food safety profile

Green curry is generally safe, but sodium levels can be very high in restaurant and pre-made versions. Seafood variations may carry typical aquatic heavy metal risks.

85safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticsmoderate
  • Heavy metalsmoderate
  • Contaminationlow

Watch for

  • Sodium benzoate
  • Arsenic in seafood varieties

Safer choices

Homemade curry paste, low-sodium coconut milk, and organic or wild-caught proteins.

Prep tips

Rinse canned vegetables like bamboo shoots to reduce sodium; use fresh produce when possible.

High sodium content in commercial curry pastes; antibiotic use in conventionally farmed shrimp.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    The high energy density from coconut milk makes it easy to overconsume calories. Portion control is essential for weight loss.

  2. Blood sugar

    Very low carbohydrate content and high fat slow gastric emptying, resulting in minimal blood sugar spikes.

  3. Fitness & energy

    Provides sustained energy from fats and moderate protein for muscle repair, but is too heavy for pre-workout consumption.

  4. Gut health

    Spices like chili and galangal may irritate sensitive guts. Coconut milk lacks fiber, though included vegetables provide small amounts.

  5. Processing quality

    Restaurant and jarred versions rely on ultra-processed pastes with additives and stabilizers. Homemade versions using fresh ingredients are significantly less processed.

  6. Food safety

    Primary concerns are high sodium from commercial pastes and soy sauce, plus antibiotic residues in conventional meats or farmed shrimp.

  7. Common mistakes

    Assuming it is a low-calorie vegetable dish due to the green color, and consuming large portions with high-calorie jasmine rice.

  8. Best preparation

    Making curry paste from scratch using fresh herbs, using light coconut milk, and loading up on non-starchy vegetables to increase volume without excess calories.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Keto dinner

    High fat and low carb content makes it ideal for ketogenic diets.

  • Post-workout meal

    Provides protein for muscle repair and fats for sustained recovery energy.

  • Low-carb comfort food

    Offers rich flavor and satiety without relying on heavy carbohydrates.

Balance sheet

Pros & cons

Upsides

  • Very low carbohydrate content prevents blood sugar spikes
  • High fat content provides strong satiety
  • Contains anti-inflammatory spices like galangal and lemongrass
  • Easily adapted for ketogenic and low-carb diets

Trade-offs

  • High in calories and saturated fat from coconut milk
  • Restaurant and pre-made versions are extremely high in sodium
  • Commercial curry pastes often contain ultra-processed additives
  • Spices can trigger heartburn or IBS symptoms in sensitive individuals

Fit check

Who is it for?

Great match

  • ketogenic diets
  • low-carb eating
  • blood sugar management
  • high-fat meal prep

Consider alternatives

  • strict low-fat diets
  • low-sodium diets
  • calorie-deficit weight loss without portion control
  • people with severe IBS or spice sensitivity

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Green Curry

    This food

    Green Curry

    VS95% alike
    Red Curry

    Compare with

    Red Curry

    Both are high-fat, low-carb coconut curries. Red curry is slightly spicier but nutritionally almost identical.

    Green and red curry are nutritionally identical; the only difference is the color and heat of the chili paste used.

    Green Curry vs Red Curry
  • Green Curry

    This food

    Green Curry

    VS90% alike
    Yellow Curry

    Compare with

    Yellow Curry

    Yellow curry often contains potatoes, making it slightly higher in carbs and calories than green curry.

    Green curry is lower in carbs than yellow curry, which often contains starchy potatoes that spike blood sugar faster.

    Green Curry vs Yellow Curry
  • Green Curry

    This food

    Green Curry

    VS85% alike
    Massaman Curry

    Compare with

    Massaman Curry

    Massaman is higher in carbs from potatoes and higher in calories from peanuts compared to green curry.

    Green curry is lower in calories and carbs than Massaman curry, which is loaded with peanuts and potatoes.

    Green Curry vs Massaman Curry
  • Green Curry

    This food

    Green Curry

    VS85% alike
    Panang Curry

    Compare with

    Panang Curry

    Panang is thicker and slightly higher in fat with less liquid, while green curry is soupier and slightly lower in calories per cup.

    Panang curry is thicker and richer in fat, while green curry is slightly lighter and soupier, making it better for volume eating.

    Green Curry vs Panang Curry
  • Green Curry

    This food

    Green Curry

    VS70% alike
    Tom Yum Soup

    Compare with

    Tom Yum Soup

    Tom Yum is broth-based, making it drastically lower in calories and fat compared to green curry.

    Tom Yum soup is much lower in calories than green curry because it uses a clear broth instead of coconut milk.

    Green Curry vs Tom Yum Soup
  • Green Curry

    This food

    Green Curry

    VS60% alike
    Chicken Tikka Masala

    Compare with

    Chicken Tikka Masala

    Tikka Masala uses dairy cream and tomato, offering more protein but also high calories, whereas green curry relies on coconut fat.

    Green curry is lower in carbs than Chicken Tikka Masala, which contains dairy and tomato sugars.

    Green Curry vs Chicken Tikka Masala
  • Green Curry

    This food

    Green Curry

    VS55% alike
    Palak Paneer

    Compare with

    Palak Paneer

    Palak Paneer is spinach-based with cheese, offering more fiber and calcium, while green curry offers more saturated fat from coconut.

    Palak Paneer provides more fiber and protein from spinach and cheese, while green curry provides more saturated fat from coconut milk.

    Green Curry vs Palak Paneer
  • Green Curry

    This food

    Green Curry

    VS60% alike
    Thai Basil Stir-Fry

    Compare with

    Thai Basil Stir-Fry

    Stir-fry skips the coconut milk, making it significantly lower in calories and fat while remaining low-carb.

    Thai Basil Stir-Fry is much lower in calories than green curry because it skips the heavy coconut milk base.

    Green Curry vs Thai Basil Stir-Fry
  • Green Curry

    This food

    Green Curry

    VS55% alike
    Butter Chicken

    Compare with

    Butter Chicken

    Butter chicken uses dairy cream and butter, making it slightly higher in protein but also high in saturated fat and carbs compared to green curry.

    Green curry is lower in carbs and calories than butter chicken, which relies on dairy cream and sugar.

    Green Curry vs Butter Chicken
  • Green Curry

    This food

    Green Curry

    VS40% alike
    Japanese Katsu Curry

    Compare with

    Japanese Katsu Curry

    Katsu curry features breaded fried meat and a flour-thickened roux, making it extremely high in carbs and calories compared to green curry.

    Green curry is far lower in carbs and calories than Japanese Katsu Curry, which is made with fried breading and a flour-based sauce.

    Green Curry vs Japanese Katsu Curry

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is green curry good for weight loss?

    Not ideal due to high calorie density from coconut milk, but manageable with strict portion control and using light coconut milk.

  • Can diabetics eat green curry?

    Yes, it is very low in carbohydrates and does not spike blood sugar, though sodium intake should be monitored.

  • Is green curry keto-friendly?

    Yes, the high fat and low carb profile fits well into a ketogenic diet, especially when served without rice.

  • How many calories are in a bowl of green curry?

    A standard restaurant bowl can range from 400 to 600 calories depending on the amount of coconut milk and protein used.

  • Is green curry healthier than red curry?

    Nutritionally they are very similar; the main difference lies in the chili peppers used in the paste, with green chilies being slightly less mature.

  • Why is green curry so high in calories?

    The primary calorie source is the saturated fat in coconut milk, which is highly energy-dense.

  • Does green curry have a lot of sugar?

    Traditional green curry is low in sugar, but some commercial restaurants add palm sugar or sweeteners to balance the spice.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

80

Nutrition data

85

Health analysis

90

Food safety

85

Comparisons

Green Curry Nutrition Facts and Health Profile | Nutrilyt