Pho (pronounced “fuh”) is a Vietnamese soup with broth, rice noodles, protein, and fresh herbs. People worldwide enjoy pho as comfort food and a healing soup.
This guide covers pho nutrition, health benefits, potential downsides, and ways to make it healthier.
TL;DR: Is Pho Healthy for You?
Yes. Pho is healthy when you manage portions, limit sodium, and choose nutritious ingredients. The soup provides protein, hydration, and nutrients in one filling bowl.
What Is Pho? Origins and Ingredients
Pho is a Vietnamese soup made with slow-simmered broth, flat rice noodles called bánh phở, meat, and fresh herbs. The dish started in northern Vietnam and holds deep cultural meaning.
Vietnam celebrates a national “Day of Pho” on December 12 each year. Today, people worldwide eat pho as both comfort food and a healing meal.
Variations of pho include beef, pork, chicken, or tofu. Common pho ingredients are broth, rice noodles, protein, herbs, and spices.
Pho broth uses beef bones or chicken bones cooked for 6-12 hours. Spices such as ginger, star anise, cloves, cinnamon, and onions add flavor.
The rice noodles are flat, medium in width, and absorb the broth’s flavor. Protein options include beef, chicken, mushrooms, or tofu.
Pho toppings include Thai basil, cilantro, green onions, bean sprouts, lime, and chili peppers.
Pho Nutrition Facts
Pho soup offers a balanced mix of calories, protein, carbohydrates, fat, and sodium. Each bowl’s nutrition depends on portion size and ingredients.
The calorie content of pho can vary. A typical serving of pho contains 350-500 calories. Large restaurant pho bowls range from 700-1,200 calories.
Pho protein content ranges from 20-33 grams per serving. Beef bowls provide the most protein, and vegetarian bowls have the least.
Rice noodles supply 40-60 grams of carbohydrates. These refined noodles give your body fast-acting energy.
Fat content varies by protein choice. Chicken contains 2-5 grams of fat, and beef has 5-10 grams of fat.
The sodium content of pho is the highest concern. Pho bowls contain 800-2,375 milligrams of sodium in restaurants. Adding sauces raises salt intake even further.
Nutrition Comparison by Pho Type
| Pho Type | Calories | Protein (g) | Carbs (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Chicken Pho | 350-450 | 25-30 | 40-55 | 2-5 | 800-1,200 |
| Beef Pho | 400-500 | 28-33 | 45-60 | 5-10 | 1,000-2,375 |
| Vegetarian | 300-400 | 15-20 | 40-55 | 4-6 | 800-1,200 |
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Health Benefits of Pho Noodle Soup
Pho dishes offer several health benefits when prepared with wholesome ingredients. The soup gives you protein, vitamins, minerals, and immune support.
Protein for Muscle and Tissue Repair
Pho provides 20-30 grams of protein per bowl. Protein supports muscle repair, satiety, and body strength.
Bone Broth for Joint and Gut Health
Slow-simmered broth releases collagen, gelatin, and amino acids. These nutrients support joint mobility and gut function.
Anti-Inflammatory Properties
Ginger, star anise, cinnamon, and coriander have anti-inflammatory benefits. These spices aid digestion and reduce inflammation in the body.
Immune Support from Nutrients
Pho provides hydration and small amounts of nutrients from broth. Fresh herbs and lime add vitamin C that supports immune function.
Gluten-Free and Dairy-Free
Pho uses rice noodles and bone broth. These ingredients make the soup suitable for gluten-free and dairy-free diets.
Downsides of Pho and How to Manage Them
Pho is good for you. But sodium, carbs, and large portions can add up fast. Each concern has a simple fix you can manage with quick changes.
- High Sodium: Restaurant pho contains 1,000–1,500 mg of sodium per bowl. Choose low-sodium broth or make pho at home.
- Refined Carbs from Noodles: Rice noodles provide 40-60 grams of carbs. Add protein and vegetables for a better balance.
- Portion Size and Calories: Large restaurant bowls can exceed 900 calories. Choose smaller portions to keep meals lighter.
- Low Fiber Content: Pho contains only 2-4 grams of fiber per bowl. Add herbs and vegetables like cilantro, basil, bok choy, or broccoli.
- Saturated Fat in Beef: Fatty beef cuts add saturated fat. Choose leaner protein cuts like flank or brisket.
Snapdragon Pho bowls make it simple to enjoy pho at home. Each bowl provides a balanced and nutritious meal in minutes. Taste them today.
Chicken vs Beef vs Vegetarian Pho
The type of pho you choose changes calories, protein, and sodium. Each pho variation offers different benefits for your health goals.
Is Chicken Pho Healthy?
Yes. Chicken pho is healthy and low in fat, with 350-450 calories per bowl. Choose chicken pho for weight loss and heart health.
Is Beef Pho Healthy?
Yes. Beef pho is healthy, with higher protein and 400-500 calories per bowl. Choose a lean protein like flank or eye of round to reduce fat and calories.
Is Vegetarian Pho Healthy?
Yes. Vegetarian pho is healthy, with 300-400 calories and zero cholesterol. Add tofu or tempeh to increase the protein content.
Is Pho Broth Healthy?
Yes. Pho broth provides hydration, minerals, and amino acids from simmered bones. Limit the broth amount if sodium is a concern.
Pho Types Comparison for Health Goals
| Type of Pho | Calories (avg) | Protein (g) | Sodium (mg) | Best For |
|---|---|---|---|---|
| Chicken Pho | 350-450 | 25-30 | 900-1,200 | Weight loss and heart health |
| Beef Pho | 450-500 | 30-35 | 1,200-1,800 | High-protein diets |
| Vegetarian Pho | 300-400 | 15-20 | 800-1,200 | Plant-based diets |
| Pho Noodles | 150-200 | 3-4 | 0-20 | Fast-digesting carbs for energy |
| Pho Broth | 50-150 | 5-10 | 800-1,500 | Hydration, minerals, light meal |
Is Pho Good for Specific Diets and Conditions?
Pho can fit into many diets with simple changes. Each diet has specific tips to get more nutrition from pho.
Is Pho Good for Weight Loss?
Yes. Pho can support weight loss as part of a balanced diet because it’s low in calories and high in protein. Reduce noodles and add vegetables to lower calories and increase nutrients.
Is Pho Good for Diabetics?
Yes. Diabetics can include pho in their diet with proper portion control. Limit noodles and use lean protein to manage blood sugar levels. Consult your healthcare provider about how pho fits your diabetes management plan.
Is Pho Good for Cholesterol and Heart Health?
Yes. Pho can support heart health when prepared with lean cuts of meat or tofu. Choose low-sodium broth to reduce heart disease risk from excess salt intake.
Is Pho Safe During Pregnancy?
Yes. Pho is safe during pregnancy when all ingredients are well-cooked. Use low-sodium broth and moderate portions. Discuss dietary choices with your healthcare provider.
Is Pho Gluten-Free?
Yes. Traditional pho is gluten-free because it uses rice noodles instead of wheat. Always check condiments like soy sauce or hoisin for hidden gluten.
Pho vs Ramen: Which Is Healthier?
Pho is healthier than ramen in most cases. The two soups differ in calories, sodium, and ingredients.
Calories
Pho contains fewer calories than ramen on average. Most pho bowls have 350-450 calories per bowl. Ramen bowls can contain 500-800 calories or more.
Sodium
Sodium levels are high in both soups. Pho contains 800-1,500 mg of sodium per bowl from the broth. Ramen has 1,500-2,000 mg of sodium from fatty broths and processed seasonings.
Ingredients
Pho uses rice noodles and clear bone broth. Ramen uses wheat noodles and rich broth made from fatty pork bones or miso paste.
Pho toppings include fresh herbs like Thai basil and cilantro. Ramen toppings include processed ingredients like canned corn and bamboo shoots.
Protein and Fat
Pho provides 25-30 grams of protein from lean beef or chicken. Ramen provides 20-25 grams of protein from fatty pork.
Pho contains 2-10 grams of fat due to clear broth and lean proteins. Ramen contains 15-25 grams of fat from oil-heavy broths and fatty meats.
Pho vs Ramen Nutrition Facts
| Soup Type | Calories | Sodium | Protein | Fat | Main Ingredients |
|---|---|---|---|---|---|
| Pho | 350-450 | Variable | 25-30g | 2-10g | Rice noodles, bone broth, protein |
| Ramen | 500-600+ | High | 20-25g | 15-25g | Wheat noodles, fatty broth, protein |
Craving authentic Asian soup? Shop our pho and ramen bowls for restaurant-quality flavors.
How to Make Pho Healthier
You can make pho healthier with simple changes to ingredients and portions. These quick steps cut calories, reduce sodium, and boost nutrition.
- Use fewer noodles to cut carbs and calories. Request half portions or remove some noodles before eating.
- Choose lean protein to stay full without extra fat. Chicken breast, tofu, or eye of round beef work best.
- Use low-sodium broth to protect heart health. Less sodium intake lowers blood pressure risk.
- Add extra vegetables to increase fiber and nutrients. Try spinach, bok choy, mushrooms, carrots, or bean sprouts.
- Skip salty condiments to avoid extra sodium. Replace hoisin, soy sauce, and fish sauce with lime, chili, or herbs.
- Switch to shirataki noodles to cut calories and carbs. These noodles have almost zero calories or carbs.
- Make pho at home to control calories and sodium. Fresh ingredients give you healthier results than restaurants.
Want to make healthy pho at home? Explore our noodle recipes and toppings to up your pho game.
Snapdragon Pho
Is Pho Healthy? The Bottom Line
Pho is healthy when you choose lean proteins, add vegetables, and reduce the sodium. The soup provides protein, essential nutrients, and hydration in one satisfying bowl.
Pho supports weight loss, heart health, and fits many diets with the right ingredient choices. This Vietnamese dish offers both authentic taste and health benefits.
Want healthy pho in minutes? Shop our authentic Vietnamese pho noodle soups.
FAQs About Pho Nutrition
Get quick answers to common questions about pho nutrition and health.
Why Is Pho Healthy?
Pho is healthy because it provides a balanced mix of nutrients. The broth contains collagen and minerals from simmered bones. Fresh herbs add vitamins and antioxidants. The high water content supports hydration and healthy digestion.
Is Pho High in Calories?
Pho has moderate calories compared to other meals. Most calories come from rice noodles and protein. A typical bowl of beef pho contains 350-500 calories.
Is Pho High in Cholesterol?
Pho is not high in cholesterol compared to other foods. A typical bowl contains 50-80 mg of cholesterol from the meat. This amount stays well below the daily limit of 300 mg. Choose tofu or vegetarian pho for zero-cholesterol options.
Is Pho High in Sodium?
Yes. Pho is high in sodium. A bowl of pho can contain 1,000-2,000 mg per serving. This amount can reach your entire recommended sodium intake of 2,300 mg. The sodium comes from broth, sauces, and seasoning in the soup. Choose low-sodium broth and limit added sauces to reduce salt intake.
Is Pho High in Protein?
Yes. Pho is high in protein, depending on the type. Beef pho provides 23-33 grams of protein, and chicken pho offers 20-30 grams. This amount covers 40-60% of your daily protein needs in one meal. The protein from meat and tofu contains all essential amino acids.
Are Pho Noodles Gluten-Free?
Yes. Pho noodles are gluten-free because they use rice flour and water. The main concern is condiments like hoisin and soy sauce that contain wheat. Ask restaurants about cross-contamination or choose certified gluten-free products.