AI-generated photo.
Laotian · Iconic · Laos
Green papaya salad
Also called ຕໍາໝາກຫຸ່ງ
Green papaya salad, a dish from Laos (ຕໍາໝາກຫຸ່ງ).
Pai editors’ mark 4 / 5
Plan, list, and collections
Green papaya salad is cooked in Laos as its own dish. Pound garlic and chili, then bruise the papaya with lime and fish sauce. It should be sour first. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
74
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 12%
- Carbs 57%
- Fat 31%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 4 g, under the 25 g mark.
Watch · Low sodium
About 476 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
The heat is more than a gentle bowl wants.
Watch · Kid-friendly
The heat is above a mild mark.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Roasted peanuts, unsalted55 kcal
- Green papaya24 kcal
- Palm sugar19 kcal
- Tomato14 kcal
- Garlic4 kcal
- Lime juice3 kcal
Glycemic load
Estimated glycemic load for this count: 8.5. The bands come from the ingredient table.
Portion
One serving is about 123 kcal. Two portions would be about 246 kcal if you want a fuller plate.
Allergens. Fish, Peanuts
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 92 kcal after the change.
Use half the fish sauce and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Stir in a handful of spinach or cabbage near the end.
More fiber without a new sauce. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 123 kcal | 6% |
| Protein | 4 g | 8% |
| Carbohydrate | 18.8 g | 7% |
| Fiber | 3.6 g | 13% |
| Total sugars | 9.8 g | 20% |
| Fat | 4.5 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 476 mg | 21% |
| Potassium | 294 mg | 6% |
| Calcium | 22 mg | 2% |
| Iron | 0.5 mg | 3% |
| Magnesium | 39 mg | 9% |
| Zinc | 0.5 mg | 5% |
| Vitamin A | 34 mcg | 4% |
| Vitamin C | 53 mg | 59% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E · estimate | 1.6 mg | 11% |
| Vitamin K · estimate | 9 mcg | 8% |
| Thiamin (B1) | 0 mg | 3% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin (B3) | 0.6 mg | 4% |
| Vitamin B6 · estimate | 0.1 mg | 8% |
| Folate · estimate | 31 mcg | 8% |
| Vitamin B12 | 0 mcg | 1% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- The balance of protein, fiber, and richer ingredients is what earns the Healthy mark.
- Fish here is a commonly eaten, lower-mercury choice when fully cooked. Follow your own pregnancy fish guidance.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Scale
- Mixing bowl
- Sharp knife
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Green papaya0.5 papaya300 g
Lime juice3 tbsp40 ml
Fish sauce1.5 tbsp21.82 ml
Garlic4 cloves12 g
Thai chili3 chilies12 g
Tomato3 tomatoes320 g
Roasted peanuts, unsalted0.25 cup40 g
Palm sugar1.5 tbsp20 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the fish sauce and brighten the plate with lemon or lime.. The same dish with less sodium.
- Stir in a handful of spinach or cabbage near the end.. More fiber without a new sauce.
Method
AI-generated photo.
1Chill the bowl. Wash anything that will be eaten raw. For Green papaya salad, start here: pound garlic and chili, then bruise the papaya with lime and fish sauce.
AI-generated photo.
2Pound garlic and chili, then bruise the papaya with lime and fish sauce. It should be sour first.
Cook 12 min
AI-generated photo.
3Taste for salt and acid before it goes to the table. Stop when this is true of Green papaya salad: Pound garlic and chili, then bruise the papaya with lime and fish sauce. It should be sour first.
AI-generated photo.
4Serve cold, in the bowl it was dressed in. Green papaya salad is eaten in Laos as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Green papaya salad is done when it looks like the finished plate in the last step, with the seasoning tasted and adjusted.
If it goes wrong
- Green papaya salad looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Green papaya salad spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Green papaya salad, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Green papaya salad is cooked by no-cook in Laos. The steps follow that technique, including the timing above.
- Every ingredient is weighed, so the fiber, fat, and salt on the panel match this plate.
Notes
Pregnancy. Cook seafood until it is done through. This is a common cooking fish or shellfish, not a high-mercury choice.
Allergens in the required list: Fish, Peanuts.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.