From Soybeans to Wolffia: Thailand’s Most Powerful Plant Proteins

 

Most Important Thai Plants with Protein

Thailand has a variety of native and cultivated plants rich in protein, many of which are staples in traditional diets. Here’s a comprehensive list of the most significant ones:

1. Soybeans (ถั่วเหลือง - Thua Liang)

• Protein: ~36g per 100g (dry)
• Uses: Tofu, soy milk, fermented pastes (เต้าเจี้ยว, น้ำมันถั่วเหลือง)
• Key Role: Primary plant-based protein in Thai cuisine.

2. Mung Beans (ถั่วเขียว - Thua Khiao)

• Protein: ~24g per 100g (dry)
• Uses: Bean sprouts, desserts (ขนมถั่วเขียว), cellophane noodles (วุ้นเส้น)

3. Peanuts (ถั่วลิสง - Thua Lisong)

• Protein: ~25g per 100g
• Uses: Satay sauce, snacks, Pad Thai topping

4. Black Beans (ถั่วดำ - Thua Dam)

• Protein: ~21g per 100g (dry)
• Uses: Sweet soups, traditional desserts

5. Winged Beans (ถั่วพู - Thua Phu)

• Protein: 10-15g (pods), up to 20% (tubers)
• Uses: Eaten raw in salads, stir-fried, or as a root vegetable

6. Wolffia / Watermeal (ผำ or ไข่น้ำ - Pham or Khai Nam) 🌿 NEW ADDITION

• Protein: 20-30% (dry weight), a complete protein (all 9 essential amino acids)
• Uses: Eaten raw in salads (ยำผำ - Yam Pham), in soups, or with chili paste
• Why Special? One of the most protein-dense plants, sustainable, and traditionally consumed in Northern/Isan Thailand.

7. Sesame Seeds (งา - Nga)

• Protein: ~18g per 100g
• Uses: Toppings, desserts, sauces

8. Pumpkin Seeds (เม็ดฟักทอง - Met Fak Thong)

• Protein: ~19g per 100g
• Uses: Roasted snacks, added to dishes

9. Lotus Seeds (เม็ดบัว - Met Bua)

• Protein: ~15g per 100g (dried)
• Uses: Desserts, traditional medicine

10. Young Jackfruit (ขนุนอ่อน - Khanun On)

• Protein: ~3g per 100g (used as meat substitute)
• Uses: Vegan "pulled pork" in curries (แกงขนุน) Recipe for a Vegan Kaeng Phet Khanun On (แกงเผ็ดขนุนอ่อน) or Spicy Young Jackfruit Curry or Vegan Thai Fingerroot & Fresh Jackfruit Yellow Curry

Bonus: Spirulina & Insects

• Spirulina (สาหร่ายสไปรูลิน่า): Up to 60-70% protein, used as a supplement.
• Edible Insects (จิ้งหรีด, ดักแด้): Crickets (20g protein) and silkworm pupae (15g protein) are traditional protein sources.

Conclusion

While soybeans and mung beans dominate Thai cuisine, lesser-known plants like Wolffia (ผำ) offer exceptional protein density and sustainability. Northern and Isan Thai communities have long used Pham in salads, while modern nutrition science now recognizes it as a future superfood.

---