Thai Food Allergen Guide: Dish-by-Dish Breakdown for Travelers (2026)

If you have a food allergy, Thailand can feel terrifying. Peanuts show up in dishes you would never expect. Fish sauce is in practically everything. Shrimp paste hides in curry pastes. And if you cannot read Thai, you have almost no way to know what is in your food.

But here is the good news: thousands of travelers with serious food allergies visit Thailand every year and eat incredibly well. The key is preparation. You need to know which dishes are safe, which are dangerous, and exactly how to communicate your allergy in Thai.

This guide gives you everything: a full allergen breakdown for 30+ popular Thai dishes, the exact Thai phrases you need, printable allergy cards, safe restaurant options, and emergency information if something goes wrong.

Do not skip this guide. It could save your trip -- or your life.

Hidden Allergens in Thai Cooking

Before we get to individual dishes, you need to understand why Thai food is particularly tricky for allergy sufferers. There are several ingredients that appear in almost everything, and they are not always obvious.

Fish Sauce Is Everywhere

Fish sauce (nam pla / น้ำปลา) is the backbone of Thai cooking. It goes into stir-fries, curries, soups, salads, dipping sauces, and marinades. If a dish has any savory flavor at all, it almost certainly contains fish sauce.

Why this matters: Fish sauce is made from fermented anchovies. If you have a fish allergy, you need to specifically request no fish sauce -- and understand that this changes the flavor of the dish significantly. Some cooks may substitute soy sauce (which introduces soy and potentially gluten).

Peanuts Hide in Many Dishes

Peanuts (tua lisong / ถั่วลิสง) are not just a garnish. They are a core ingredient in:

Pad Thai -- crushed peanuts on top and sometimes ground into the sauce
Som Tam (papaya salad) -- peanuts are pounded into the salad
Satay -- the dipping sauce is peanut-based
Massaman curry -- whole peanuts cooked into the curry
Many noodle dishes -- peanuts added as a condiment at the table

Even if a dish does not normally contain peanuts, cross-contamination is extremely common at street stalls where the same wok, utensils, and prep surfaces are used for everything.

Shrimp Paste Is in Most Curry Pastes

Shrimp paste (kapi / กะปิ) is a key ingredient in nearly all Thai curry pastes -- red, green, yellow, Panang, and Massaman. It is also in many stir-fry sauces and dipping sauces.

Why this matters: Even dishes that appear to be shellfish-free may contain shrimp paste as a flavoring agent. The paste is worked into the curry at a foundational level, so it cannot simply be removed.

Oyster Sauce in Stir-Fries

Oyster sauce (nam man hoy / น้ำมันหอย) is used in most Chinese-Thai stir-fries: pad see ew, pad kra pao, and many vegetable dishes. If you have a shellfish allergy, this is another hidden source.

Egg Shows Up Unexpectedly

Eggs appear in pad Thai (cracked into the wok), fried rice (scrambled through), spring rolls, and many noodle dishes. Thai-style omelets (kai jeow) are one of the most common street foods. Eggs are also used in batters for deep-fried items.

Soy Sauce and Gluten

Soy sauce (si ew / ซีอิ๊ว) is used in many stir-fried dishes, particularly pad see ew and fried rice. Standard Thai soy sauce contains wheat, making it a concern for both soy and gluten allergies.

The Big Allergen Table: 30+ Thai Dishes

Use this table as your quick reference. Check it before ordering any dish.

Key: Y = Contains this allergen | P = Possible/Sometimes | N = Does not contain

| Dish | Thai Script | Peanuts | Shellfish | Gluten | Dairy | Eggs | Soy | Tree Nuts | |------|-------------|---------|-----------|--------|-------|------|-----|-----------| | Pad Thai | ผัดไทย | Y | P | P | N | Y | Y | N | | Pad See Ew | ผัดซีอิ๊ว | N | P (oyster sauce) | Y | N | Y | Y | N | | Pad Kra Pao (Basil Stir-fry) | ผัดกะเพรา | N | P (oyster sauce) | P | N | Y (fried egg) | Y | N | | Khao Pad (Fried Rice) | ข้าวผัด | N | P | P | N | Y | Y | N | | Tom Yum Goong | ต้มยำกุ้ง | N | Y | N | N | N | N | N | | Tom Yum Gai (Chicken) | ต้มยำไก่ | N | P (shrimp paste) | N | N | N | N | N | | Tom Kha Gai | ต้มข่าไก่ | N | P (shrimp paste) | N | N | N | N | N | | Green Curry | แกงเขียวหวาน | N | P (shrimp paste) | N | N | N | N | N | | Red Curry | แกงแดง | N | P (shrimp paste) | N | N | N | N | N | | Yellow Curry | แกงเหลือง | N | P (shrimp paste) | N | N | N | N | N | | Panang Curry | พะแนง | Y | P (shrimp paste) | N | N | N | N | N | | Massaman Curry | แกงมัสมั่น | Y | P (shrimp paste) | N | N | N | N | P (cashews) | | Som Tam (Papaya Salad) | ส้มตำ | Y | Y (dried shrimp) | N | N | N | Y | N | | Som Tam Thai | ส้มตำไทย | Y | Y (dried shrimp) | N | N | N | N | N | | Larb (Meat Salad) | ลาบ | N | N | N | N | N | N | N | | Nam Tok (Grilled Meat Salad) | น้ำตก | N | N | N | N | N | N | N | | Satay | สะเต๊ะ | Y (sauce) | N | N | N | N | N | N | | Gai Yang (Grilled Chicken) | ไก่ย่าง | N | N | N | N | N | N | N | | Moo Ping (Grilled Pork Skewers) | หมูปิ้ง | N | N | N | N | N | N | N | | Khao Soi | ข้าวซอย | N | N | Y (noodles) | N | N | N | N | | Pad Woon Sen (Glass Noodles) | ผัดวุ้นเส้น | N | P | N | N | Y | Y | N | | Guay Teow (Noodle Soup) | ก๋วยเตี๋ยว | N | P | P (wheat noodles) | N | N | Y | N | | Kai Jeow (Thai Omelet) | ไข่เจียว | N | N | N | N | Y | N | N | | Kai Dao (Fried Egg) | ไข่ดาว | N | N | N | N | Y | N | N | | Gaeng Jued (Clear Soup) | แกงจืด | N | N | N | N | N | Y | N | | Pla Neung Manao (Steamed Fish) | ปลานึ่งมะนาว | N | N | N | N | N | N | N | | Pla Tod (Fried Fish) | ปลาทอด | N | N | P (batter) | N | P (batter) | N | N | | Tod Man Pla (Fish Cakes) | ทอดมันปลา | N | P (shrimp paste) | P | N | N | N | N | | Spring Rolls (Fried) | ปอเปี๊ยะทอด | N | P | Y | N | P | Y | N | | Fresh Spring Rolls | ปอเปี๊ยะสด | Y (sauce) | P | N | N | N | Y | N | | Mango Sticky Rice | ข้าวเหนียวมะม่วง | N | N | N | N | N | N | N | | Roti | โรตี | N | N | Y | P (butter) | Y | N | N | | Thai Iced Tea | ชาเย็น | N | N | N | Y (condensed milk) | N | N | N | | Coconut Ice Cream | ไอศกรีมมะพร้าว | Y (topping) | N | P (cone) | P | N | N | Y (topping) |

Important notes about this table:

"P" (Possible) means the ingredient is used in some versions or by some cooks, but not universally. Always ask.
Fish sauce is not listed as a separate column because it is in virtually every savory dish. Assume every savory dish contains fish unless specifically stated otherwise.
Cross-contamination risk at street stalls is HIGH for peanuts and shellfish.

Thai Phrases for Allergies

These are the phrases you absolutely must know. Practice them before your trip, and keep them saved on your phone.

The Core Phrase: "I Am Allergic To..."

Male speaker: ผม แพ้ ___ (pom pae ___) Female speaker: ฉัน แพ้ ___ (chan pae ___)

Replace the blank with the allergen:

| Allergen | Thai Script | Pronunciation | |----------|-------------|---------------| | Peanuts | ถั่วลิสง | tua lisong | | Shellfish / Seafood | อาหารทะเล | ahaan talay | | Shrimp | กุ้ง | goong | | Crab | ปู | bpoo | | Fish | ปลา | bplaa | | Eggs | ไข่ | kai | | Milk / Dairy | นม | nom | | Soy | ถั่วเหลือง | tua leuang | | Wheat / Gluten | แป้งสาลี | bpaeng saalee | | Tree nuts | ถั่วเปลือกแข็ง | tua bpleuak kaeng | | Cashews | เม็ดมะม่วงหิมพานต์ | met mamuang himmapaan |

"Do Not Add" Phrases

| English | Thai Script | Pronunciation | |---------|-------------|---------------| | No peanuts | ไม่ใส่ถั่วลิสง | mai sai tua lisong | | No shellfish / seafood | ไม่ใส่อาหารทะเล | mai sai ahaan talay | | No shrimp | ไม่ใส่กุ้ง | mai sai goong | | No fish sauce | ไม่ใส่น้ำปลา | mai sai nam bplaa | | No shrimp paste | ไม่ใส่กะปิ | mai sai kapi | | No oyster sauce | ไม่ใส่น้ำมันหอย | mai sai nam man hoy | | No eggs | ไม่ใส่ไข่ | mai sai kai | | No milk | ไม่ใส่นม | mai sai nom | | No soy sauce | ไม่ใส่ซีอิ๊ว | mai sai si ew | | No MSG | ไม่ใส่ผงชูรส | mai sai pong choo rot |

Emergency Phrases

| English | Thai Script | Pronunciation | |---------|-------------|---------------| | I cannot eat this | กินอันนี้ไม่ได้ | gin an nee mai dai | | I will get very sick | จะป่วยหนักมาก | ja bpuay nak maak | | This is very serious | สำคัญมาก | samkan maak | | Please help me | ช่วยด้วย | chuay duay | | I need a hospital | ต้องไปโรงพยาบาล | dtong bpai rohng payabaan | | Call an ambulance | เรียกรถพยาบาล | riak rot payabaan |

How To Use These Phrases

Do not just memorize one phrase. Layer them. When ordering, say:

State the allergy: "Pom pae tua lisong" (I am allergic to peanuts)
Request removal: "Mai sai tua lisong" (Do not add peanuts)
Emphasize seriousness: "Samkan maak" (This is very serious)

Most Thai people understand the word "allergy" (they use it as a loanword too), so saying "allergy tua lisong" while gesturing can also work in a pinch.

Printable Allergy Cards

This is the single most important thing you can prepare before your trip.

Create a card (on paper or saved on your phone) written in Thai that explains your allergy. Show it to every cook, server, and street food vendor before you order.

What Your Card Should Say

Here are templates for the most common allergies. Print these or save screenshots on your phone.

Peanut Allergy Card:

ผมแพ้ถั่วลิสงอย่างรุนแรง กรุณาอย่าใส่ถั่วลิสง ถั่วบด หรือน้ำมันถั่วในอาหารของผม แพ้รุนแรงมาก อาจถึงชีวิตได้

Translation: "I have a severe peanut allergy. Please do not put peanuts, ground peanuts, or peanut oil in my food. My allergy is very severe and could be life-threatening."

Shellfish Allergy Card:

ผมแพ้อาหารทะเลอย่างรุนแรง กรุณาอย่าใส่กุ้ง ปู หอย กะปิ น้ำมันหอย หรือกุ้งแห้งในอาหารของผม แพ้รุนแรงมาก อาจถึงชีวิตได้

Translation: "I have a severe seafood allergy. Please do not put shrimp, crab, shellfish, shrimp paste, oyster sauce, or dried shrimp in my food. My allergy is very severe and could be life-threatening."

Multiple Allergy Card:

ผมมีอาการแพ้อาหาร กรุณาอย่าใส่สิ่งต่อไปนี้ในอาหาร: [list allergens in Thai]. แพ้รุนแรงมาก กรุณาตรวจสอบส่วนผสมทุกอย่าง ขอบคุณครับ

Translation: "I have food allergies. Please do not put the following in my food: [allergens]. My allergy is very severe. Please check all ingredients. Thank you."

Tips for Your Allergy Card

Use female endings (ค่ะ/ดิฉัน) if you are female, male endings (ครับ/ผม) if you are male
Laminate a physical card or keep it in a waterproof phone case
Make multiple copies in case you lose one
Add a red border or warning symbol -- the visual urgency helps
Include your emergency contact at the bottom

Several websites and apps offer pre-made Thai allergy cards. Search for "Thai food allergy card" and you will find downloadable PDFs.

Safest Dishes for Each Allergy Type

Peanut Allergy: Your Safest Options

Larb (ลาบ) -- meat salad, no peanuts
Nam Tok (น้ำตก) -- grilled meat salad, no peanuts
Gai Yang (ไก่ย่าง) -- grilled chicken, no peanuts
Moo Ping (หมูปิ้ง) -- grilled pork skewers, no peanuts
Khao Pad (ข้าวผัด) -- fried rice (confirm no peanut garnish)
Tom Yum (ต้มยำ) -- hot and sour soup, peanut-free
Green/Red Curry (แกง) -- peanut-free (but Panang and Massaman are NOT)
Gaeng Jued (แกงจืด) -- clear vegetable soup

Avoid completely: Pad Thai, Som Tam, Satay, Massaman Curry, Panang Curry, coconut ice cream (peanut toppings)

Shellfish Allergy: Your Safest Options

Gai Yang (ไก่ย่าง) -- grilled chicken
Moo Ping (หมูปิ้ง) -- grilled pork
Larb Moo/Gai (ลาบหมู/ไก่) -- pork or chicken salad
Kai Jeow (ไข่เจียว) -- Thai omelet (specify no oyster sauce)
Mango Sticky Rice (ข้าวเหนียวมะม่วง) -- dessert, shellfish-free

Be cautious with: All curries (shrimp paste in the paste), pad see ew (oyster sauce), pad kra pao (oyster sauce), som tam (dried shrimp)

Avoid completely: Tom yum goong, any seafood dish, dishes with nam prik (chili paste often contains shrimp paste)

Gluten Allergy: Your Safest Options

Thai food is generally friendlier for gluten-free diets because rice is the staple, not wheat.

All rice-based dishes -- fried rice, steamed rice, sticky rice
Rice noodle dishes -- pad Thai (rice noodles), guay teow with sen lek or sen yai
Curries over rice -- most curries are naturally gluten-free
Grilled meats -- gai yang, moo ping, satay
Salads -- larb, som tam, nam tok
Glass noodle dishes -- pad woon sen (glass noodles are mung bean, not wheat)

Avoid: Pad see ew (soy sauce has wheat), anything with wheat noodles (ba mee / บะหมี่), roti, fried spring rolls (wheat wrapper), any dish with soy sauce

Ask for: Dishes made with tamari or fish sauce instead of soy sauce

Egg Allergy: Your Safest Options

Curries -- green, red, yellow, Massaman, Panang (all egg-free)
Tom Yum / Tom Kha -- soups are egg-free
Grilled meats -- gai yang, moo ping
Larb and Nam Tok -- salads are egg-free
Som Tam -- papaya salad is egg-free

Avoid: Pad Thai (egg cracked in), fried rice (has egg), pad see ew (has egg), kai jeow, roti, fried items with batter

Dairy Allergy: Your Safest Options

Good news: traditional Thai cooking uses almost no dairy. Coconut milk and coconut cream are the standard instead of cow's milk or cream.

Almost all Thai savory dishes are dairy-free
Coconut curries use coconut milk, not dairy

Watch out for: Thai iced tea (uses condensed/evaporated milk), roti (sometimes made with butter), Western-influenced dishes in tourist areas, coffee drinks

Safest Restaurant Types for Allergy Sufferers

Muslim / Halal Restaurants (ร้านอาหารมุสลิม)

No pork and generally cleaner ingredient separation
Common in southern Thailand and Bangkok
Roti shops (Muslim-run) serve excellent curries
Food is often simpler with fewer hidden ingredients
Look for the green halal sign or crescent symbol

Vegetarian "Jay" Restaurants (ร้านอาหารเจ)

Marked with a red and yellow "เจ" sign
No meat, no seafood, no eggs (strict Buddhist vegetarian)
Perfect for: shellfish allergies, egg allergies, fish allergies
Not necessarily safe for: peanut allergies (peanuts used heavily in vegetarian cooking), soy allergies (tofu and soy sauce everywhere), gluten (soy sauce)
Found throughout Thailand, especially during vegetarian festival season (October)

Higher-End Restaurants

More likely to understand allergy requests
Staff often speak English
Kitchen is more controlled than street stalls
You pay more (200-400 THB / $6-12 per dish vs 40-80 THB / $1-2.50 at street stalls) but gain peace of mind
Can usually accommodate special requests

Hotel Restaurants

Best at handling allergy requests (trained staff)
Most expensive option
International chains especially are well-versed in allergen management
Worth it for your first few meals while you build confidence

Cross-Contamination Reality

You need to be honest with yourself about your allergy severity.

If you have a mild sensitivity (stomach discomfort, mild rash), you can navigate Thai street food with reasonable caution using the phrases and dish recommendations above.

If you have a severe anaphylactic allergy, particularly to peanuts or shellfish, street food stalls present a real risk:

The same wok is used for all dishes
Utensils are shared
Peanuts sit in open containers next to other ingredients
Dried shrimp and shrimp paste are handled constantly
There is no separate prep area

For severe allergies: Eat at restaurants (not street stalls), show your allergy card, watch your food being prepared if possible, and always carry your EpiPen.

This is not meant to scare you away from Thai food. It is meant to keep you alive. The vast majority of dishes can be made safely -- you just need to be at a place where the cook can actually accommodate your request.

Emergency: What To Do If You Have a Reaction

Immediate Steps

Use your EpiPen if you carry one and have severe symptoms (throat swelling, difficulty breathing, rapid heartbeat)
Call 1669 -- Thailand's national emergency medical number (English-speaking operators available)
Go to the nearest hospital -- ask anyone "rohng payabaan yoo tee nai?" (โรงพยาบาลอยู่ที่ไหน = Where is the hospital?)
Tell someone -- do not try to handle a severe reaction alone

Hospital Emergency Rooms in Major Cities

| City | Hospital | Notes | |------|----------|-------| | Bangkok | Bumrungrad International | Best English-speaking staff, accepts insurance | | Bangkok | BNH Hospital | Central location (Silom), 24-hour ER | | Bangkok | Samitivej Hospital | Multiple locations, excellent care | | Chiang Mai | Chiang Mai Ram Hospital | Best private hospital in the north | | Phuket | Bangkok Hospital Phuket | 24-hour ER, international department | | Koh Samui | Bangkok Hospital Samui | The main hospital on the island | | Pattaya | Bangkok Hospital Pattaya | 24-hour ER |

EpiPen Availability in Thailand

EpiPens (or their Thai equivalents) are not widely available over the counter in Thailand. Here is what you need to know:

Bring your own EpiPens from home (bring at least two)
Carry a doctor's letter explaining your prescription (in English is fine)
Thai hospitals stock epinephrine (adrenaline) for injection but it is administered by medical staff, not available as an auto-injector
Some pharmacies in Bangkok (Boots, Watsons in major hospitals) may be able to source adrenaline with a prescription, but do not count on this
Keep your EpiPen at room temperature -- Thailand's heat can degrade the medication. Use an insulated pouch.

Travel Insurance

If you have food allergies, travel insurance is not optional. A hospital visit in Thailand for an allergic reaction can cost 5,000-50,000 THB ($150-1,500) depending on severity. With anaphylaxis, ICU admission can reach 100,000+ THB ($3,000+).

Make sure your policy covers:

Emergency medical treatment
Pre-existing conditions (allergies count)
Medical evacuation
Hospitalization

Practical Tips for Allergy-Safe Eating in Thailand

Before Your Trip

Get your allergy card made in Thai (see printable card section above)
Pack your medications -- EpiPens, antihistamines, any prescriptions
Download Google Translate with the Thai language pack (works offline)
Learn the 5 key phrases for your specific allergy
Research hospitals near your planned destinations

During Your Trip

Show your card first -- before looking at the menu, before ordering, show the allergy card
Start at restaurants, not street stalls -- build confidence with controlled environments
Watch your food being made -- street food is cooked in front of you, which is actually an advantage
Eat where locals eat -- high turnover means fresher ingredients and less chance of old peanut oil sitting in a wok
Carry antihistamines everywhere -- Benadryl or cetirizine, available at any 7-Eleven pharmacy counter
Know your nearest hospital at every destination
Travel with a buddy who knows about your allergy and where your EpiPen is

Useful Apps

Google Translate -- camera mode can translate Thai menus in real-time
HappyCow -- find vegetarian/vegan restaurants (useful for avoiding animal allergens)
Grab Food -- delivery app where you can read ingredients and add notes in English

Common Mistakes Allergy Travelers Make

Assuming "no peanuts" means no peanut cross-contamination. It does not. The wok was just used for pad Thai five minutes ago.
Forgetting about shrimp paste. You order a "safe" green curry and forget that the curry paste itself contains shrimp.
Trusting English menus completely. Tourist restaurant menus may not list every ingredient. A dish described as "chicken stir-fry" might contain oyster sauce, fish sauce, and soy sauce.
Not carrying medication. "I'll be fine, I'll just be careful." Do not gamble with your health.
Being too embarrassed to show the card. Thai people are incredibly kind and accommodating. They WANT to help you. Showing a card is not rude -- it is responsible.
Only communicating verbally. Even if your Thai pronunciation is perfect, a busy cook in a loud market may mishear you. The written card is your backup.

Quick Reference: Allergy Safety Ratings by Dish

Safest dishes overall (fewest allergen risks):

Gai Yang (grilled chicken) -- just chicken, marinade, and charcoal
Moo Ping (grilled pork skewers) -- pork, marinade, sticky rice
Larb (meat salad) -- meat, herbs, lime, chili, fish sauce
Steamed rice -- plain white or sticky rice
Mango sticky rice -- mango, sticky rice, coconut milk

Most dangerous dishes for allergies (multiple hidden allergens):

Pad Thai -- peanuts, egg, soy, shrimp (often), fish sauce
Som Tam -- peanuts, dried shrimp, fish sauce, crab (Lao style)
Massaman Curry -- peanuts, shrimp paste, sometimes cashews
Satay -- peanut sauce, sometimes egg in marinade

Related Guides

Now that you know how to eat safely, explore these guides to get the most out of Thai food:

Thai Street Food Guide -- 25+ must-try dishes, where to find the best stalls, and how much to pay
How to Order Street Food in Thailand -- step-by-step ordering process with Thai phrases
Essential Thai Phrases for Travelers -- beyond food: phrases for transport, shopping, and emergencies
Thailand Safety Tips -- comprehensive safety guide covering health, scams, and more
Thailand Budget Breakdown -- daily costs including food budgets
Authentic vs Tourist Trap Restaurants -- find real Thai food at local prices

Your allergy does not have to stop you from enjoying Thai food. With the right preparation, the right phrases, and the right awareness, you can eat your way through Thailand safely and still have one of the best food experiences of your life. Just be smart about it.