Thai Red Rice Salad

Thai Red Rice Salad, often called 'Yam Khao Soi' (not to be confused with the noodle soup), is a vibrant and refreshing salad originating from Northern Thailand. It features cooked and cooled red rice as its base, tossed with a zesty dressing of lime juice, fish sauce, and chili, and is typically mixed with fresh herbs like cilantro and mint, crunchy peanuts, and sometimes dried shrimp or minced pork.

🍳 View the full Thai Red Rice Salad recipe →

🍽️ Nutrition at a glance

This salad is a balanced dish, offering complex carbohydrates from the red rice, plant-based protein from peanuts, and healthy fats. It is a good source of dietary fiber, B vitamins, and minerals like magnesium and iron, with a typical serving containing roughly 300-400 calories.

Nutrition breakdown

Calories	220 kcal
Protein	5 g
Carbs	38 g
Fat	6 g
Fiber	4 g
Sugar	3 g
Sodium	480 mg
Potassium	320 mg
Magnesium	65 mg
Iron	2.5 mg
Phosphorus	150 mg
Vitamin B1 (Thiamin)	0.3 mg
Vitamin B3 (Niacin)	3.5 mg
Folate	45 mcg
Manganese	1.8 mg

Per 1 cup (200 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it showcases the Thai principle of balancing flavors—sour, salty, spicy, and sweet. Nutritionally, red rice is a whole grain with a nutty flavor and higher antioxidant content, particularly anthocyanins, compared to white rice.