Green Mango Salad
Som Tum is a vibrant, spicy, and tangy Thai salad made by pounding green (unripe) mango, tomatoes, long beans, and chilies in a mortar and pestle. It is dressed with a zesty mixture of lime juice, fish sauce, and palm sugar, often featuring peanuts or dried shrimp for added texture. This refreshing dish is a staple of Thai street food and is celebrated for its complex balance of sweet, sour, salty, and spicy flavors.
🍳 View the full Green Mango Salad recipe →
🍽️ Nutrition at a glance
Som Tum is generally low in fat and carbohydrates, making it a light yet flavorful option that provides a good amount of vitamin C and fiber. A typical serving contains roughly 100-150 calories, though this can vary depending on the amount of sugar and peanuts added.
Nutrition breakdown
| Calories | 150 kcal |
| Protein | 3 g |
| Carbs | 25 g |
| Fat | 5 g |
| Fiber | 4 g |
| Sugar | 15 g |
| Sodium | 800 mg |
| Vitamin C | 45 mg |
| Vitamin A | 200 mcg RAE |
| Potassium | 350 mg |
| Manganese | 0.8 mg |
| Vitamin B6 | 0.2 mg |
| Folate | 40 mcg |
| Iron | 1.5 mg |
| Calcium | 60 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The dish is a masterclass in flavor balance, with each of the four primary tastes—spicy, sour, salty, and sweet—competing for attention. Nutritionally, the use of unripe green mango offers a lower glycemic index and higher fiber content than its ripe counterpart, while the pounding technique is believed to release more aromatic oils from the ingredients.
