Thai · Allergen Guide
Thai Food Allergen Guide: Eating Safely in Thailand
Thai cuisine presents unique allergen challenges because fish sauce, shrimp paste, and peanuts are foundational ingredients rather than optional additions. Fish sauce (nam pla) is the primary salt seasoning in virtually every savoury dish, peanuts are crushed into pad thai and satay sauces, and coconut appears in curries and desserts. Knowing where these allergens hide is critical for eating safely in Thailand.
Understanding Allergens in Thai Cuisine
Thai food achieves its distinctive flavour through a balance of salty, sweet, sour, and spicy elements. The salty component almost always comes from fish sauce (nam pla) or shrimp paste (kapi), which means fish and shellfish allergens are present in dishes that may appear vegetarian. Even a simple stir-fried vegetable dish is typically seasoned with fish sauce.
Peanuts are another cornerstone, appearing in pad thai, som tum (papaya salad), satay sauce, and massaman curry. Tree nuts like cashews feature in stir-fries. Soy sauce is used in Chinese-influenced Thai dishes, and eggs appear in fried rice, pad thai, and omelettes.
Fish Sauce: The Invisible Allergen
Fish sauce is to Thai cooking what salt is to Western cooking — it goes into almost everything. Curries, stir-fries, soups, dipping sauces, and even some desserts contain it. If you have a fish allergy, you need to specifically request mai sai nam pla (no fish sauce). Be aware that shrimp paste (kapi) is a separate ingredient and equally pervasive in curry pastes.
Peanut Prevalence
Thailand is one of the most challenging countries for peanut allergy sufferers. Crushed peanuts garnish pad thai, satay comes with peanut dipping sauce, and peanuts appear in papaya salad and many street snacks. Cross-contamination is very common in street food stalls and open-kitchen restaurants. The phrase pom/chan paeh thua lisong (I am allergic to peanuts) is essential.
Tips for Eating Safely
Carry an allergy card in Thai — the Allergy Translation app or Ask Lucy can generate one. Eat at sit-down restaurants rather than street stalls where cross-contamination is harder to control. Hotel restaurants and upscale establishments are more likely to accommodate allergy requests. When in doubt, stick to plainly grilled meats and steamed rice, and request all sauces on the side.
Common Allergens in Thai Cuisine
| Allergen | Common Dishes |
|---|---|
| Fish | Fish sauce (nam pla) in virtually every savoury dish, whole fried fish, fish cakes (tod mun) |
| Shellfish | Tom yum kung (prawn soup), pad thai with shrimp, shrimp paste curries |
| Peanuts | Pad thai garnish, satay peanut sauce, massaman curry, papaya salad |
| Tree Nuts | Cashew chicken (gai pad med mamuang), cashews in stir-fries |
| Soy | Soy sauce in Chinese-Thai dishes, tofu dishes, soy milk desserts |
| Eggs | Pad thai (cracked into the wok), fried rice, Thai omelettes (khai jiao) |
| Wheat/Gluten | Noodle dishes (some wheat noodles), spring rolls, roti bread |
| Dairy | Rarely used in traditional Thai cooking — Thai tea with condensed milk is an exception |
Safe Dishes to Order
Khao pad (fried rice, modified)
Fried rice made with just rice, vegetables, and meat — request no fish sauce, no egg, no peanuts
Free from: dairy, nuts (request without fish sauce, egg, and soy sauce)
Som tum Thai (modified)
Green papaya salad — request without peanuts, dried shrimp, and fish sauce; use lime juice and sugar only
Free from: dairy, gluten, eggs (must request without peanuts, fish sauce, and shrimp)
Grilled chicken (gai yang)
Marinated grilled chicken — a street food staple often seasoned with garlic, pepper, and coriander root
Free from: dairy, nuts, eggs, gluten (check marinade for fish sauce and soy)
Steamed jasmine rice (khao suay)
Plain steamed rice — the foundation of every Thai meal and always allergen-free
Free from: all major allergens
Fresh spring rolls (poh pia sod)
Rice paper rolls filled with vegetables, herbs, and sometimes shrimp — no frying involved
Free from: dairy, nuts, eggs, gluten (contains shrimp unless vegetable-only)
Mango sticky rice (khao niao mamuang)
Sweet sticky rice with fresh mango and coconut cream — a classic Thai dessert
Free from: gluten, eggs, nuts, fish, shellfish, soy (contains coconut — check if cross-reactive)
Frequently Asked Questions
Is fish sauce really in everything in Thailand?
Yes, fish sauce (nam pla) is the primary seasoning in virtually every savoury Thai dish. It replaces salt in Thai cooking. Even vegetable stir-fries and fried rice will contain fish sauce unless you specifically request 'mai sai nam pla' (no fish sauce). Some vegetarian restaurants use soy sauce instead.
Can I eat safely with a peanut allergy in Thailand?
It is challenging but possible. Avoid pad thai, satay, papaya salad, and massaman curry. Eat at sit-down restaurants rather than street stalls where cross-contamination is common. Learn the Thai phrase 'pom/chan paeh thua lisong' and carry an allergy card in Thai. Stick to grilled dishes and steamed rice.
Is coconut considered a nut allergen in Thai food?
Coconut is botanically a drupe (fruit), not a tree nut. However, some people with tree nut allergies also react to coconut. Coconut milk and cream are in most Thai curries, many soups, and several desserts. If you react to coconut, Thai cuisine will be very limiting — focus on stir-fries and grilled dishes.
How do I say I have a food allergy in Thai?
For men say 'Phom paeh [allergen]' and for women say 'Chan paeh [allergen].' For example: 'Chan paeh thua lisong' means 'I am allergic to peanuts.' The word 'paeh' means allergic. Carry a printed allergy card in Thai for clearer communication.
Are Thai curries safe for someone with shellfish allergies?
Most Thai curry pastes are made with shrimp paste (kapi), so they contain shellfish allergens even when the curry itself has no visible shellfish. Green, red, yellow, and panang curries all typically contain kapi. Request curry without shrimp paste, or opt for dishes that use only fish sauce seasoning instead.