Khai Jiao
Khai Jiao is a classic Thai omelet, fluffy and golden, made by deep-frying beaten eggs often mixed with minced pork, fish sauce, and fresh herbs like cilantro or green onions. It's a staple street food and home-cooked dish across Thailand, prized for its crispy edges and soft, savory center.
🍽️ Nutrition at a glance
This dish is high in protein from the eggs and any added meat, with a significant amount of fat from the deep-frying oil, making it a calorie-dense option—roughly 300-400 calories per serving depending on size and ingredients. It provides essential nutrients like vitamin B12, selenium, and choline, but is best enjoyed in moderation due to the frying method.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 15 g |
| Carbs | 3 g |
| Fat | 20 g |
| Fiber | 0.5 g |
| Sugar | 1 g |
| Sodium | 400 mg |
| Vitamin A | 180 mcg |
| Vitamin D | 1.5 mcg |
| Vitamin B12 | 1.2 mcg |
| Riboflavin (B2) | 0.4 mg |
| Folate | 50 mcg |
| Iron | 2.5 mg |
| Phosphorus | 200 mg |
| Selenium | 20 mcg |
Per 1 large omelet (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Khai Jiao is uniquely Thai in its preparation, where the omelet is often fried in a wok with plenty of oil to achieve an airy, cloud-like texture that contrasts with Western-style omelets. Nutritionally, it's a quick, high-energy meal that reflects Thailand's culinary emphasis on balancing flavors and textures, even in simple dishes.
