Are Pho Noodles Healthier Than Ramen Noodles?

December 30, 2025 •

4 min read

A typical restaurant bowl of ramen can contain over 500 calories, while pho often stays in the 350-450 range. But are pho noodles healthier than ramen noodles overall? This nutritional breakdown explores how preparation, ingredients, and serving size impact the health factor of these popular noodle soups.

Quick Summary

Vietnamese pho and Japanese ramen differ significantly in nutrition. Pho is typically lower in calories and fat, but both are high in sodium. The fresh ingredients and preparation methods often give pho a nutritional edge over many ramen varieties.

Key Points

Nutritional Edge: Pho generally has fewer calories, less fat, and slightly less sodium than ramen, especially the creamy tonkotsu variety.
Noodle Differences: Pho uses gluten-free rice noodles, while ramen uses wheat-based noodles, which can be par-fried in instant versions, adding unhealthy fats.
Broth Content: Pho's broth is typically clearer and lighter, while traditional ramen broths are often fattier and saltier.
Freshness Factor: Pho often incorporates a larger quantity of fresh herbs and vegetables, boosting its vitamin and antioxidant profile.
Sodium Concern: Both soups are very high in sodium, so moderation is key for both pho and ramen to manage salt intake.
Instant vs. Fresh: Instant ramen is a highly processed food with low nutritional value and high fat, making it a far less healthy choice than a freshly prepared pho.
Customization for Health: The healthiest version of either soup depends on your choices regarding toppings, portion size, and broth consumption.

The Nutritional Breakdown: A Head-to-Head Comparison

At first glance, both pho and ramen appear to be simple noodle soups, but their nutritional profiles diverge significantly due to their distinct ingredients and preparation methods. To determine if pho noodles are healthier than ramen noodles, we must look beyond just the noodles themselves and examine the entire dish.

Broth Differences: Light and Aromatic vs. Rich and Creamy

The heart of any great noodle soup is its broth. Traditional pho broth is made by simmering beef or chicken bones with a medley of aromatic spices such as star anise, cinnamon, and ginger for several hours. This process yields a clear, light, and fragrant broth that is rich in minerals and collagen but relatively low in fat. However, the primary health drawback of both soups is sodium, and a bowl of pho is still notably high in salt.

Japanese ramen broth, on the other hand, comes in several varieties, from the soy-based shoyu to the fermented miso base, but the most well-known is the rich and hearty tonkotsu, a creamy, milky-white broth made from boiling pork bones for hours. This results in a much fattier and heavier broth than pho's. While delicious, these rich broths contribute to a significantly higher calorie and saturated fat count in ramen. Furthermore, ramen broth often contains higher sodium levels than pho, especially in instant packaged versions.

The Noodles: Rice vs. Wheat

The noodles are another key differentiator. Pho is traditionally made with flat rice noodles (bánh phở), which are naturally gluten-free. These noodles have a tender texture and absorb the light broth well. Nutritionally, they are primarily carbohydrates and offer a different texture and composition compared to their Japanese counterpart.

Ramen noodles are made from wheat flour and alkaline water, giving them their characteristic chewiness and elasticity. In instant ramen, these noodles are often par-fried and dehydrated during processing, drastically increasing their saturated fat content. This manufacturing method is one of the main reasons why instant ramen is considered unhealthy when consumed regularly. While fresh ramen noodles are not fried, they still contribute to the overall higher carbohydrate and calorie count of the dish.

The Toppings: A Fresh Approach

Toppings can make or break the nutritional value of either soup. Pho is typically served with a generous helping of fresh ingredients, including an abundance of fresh herbs like Thai basil, cilantro, and mint, along with bean sprouts, green onions, and a squeeze of lime. These additions not only boost the flavor but also provide vitamins, antioxidants, and a pleasant textural contrast. Proteins are usually lean cuts of beef or chicken.

Ramen toppings can range from healthier options like soft-boiled eggs, scallions, and seaweed (nori) to fattier choices like thick, marbled slices of braised pork belly (chashu). While eggs and seaweed add valuable nutrients and protein, the inclusion of fatty meats and other rich ingredients can push ramen's nutritional stats further toward the indulgent end of the spectrum.

Comparison Table: Pho vs. Ramen


Nutritional Aspect	Pho (Traditional)	Ramen (Traditional, Tonkotsu)
Calories	Lower (approx. 350-500)	Higher (approx. 500-800+)
Fat	Lower (approx. 2-10g)	Higher (approx. 15-25g+)
Saturated Fat	Lower (approx. 3.1g)	Higher (approx. 12g)
Sodium	High (approx. 800-1500mg)	Very High (approx. 1500-2000mg)
Noodles	Rice noodles (gluten-free)	Wheat noodles (not gluten-free)
Broth	Light, aromatic, bone-based	Rich, heavy, can be fattier
Herbs/Veggies	Abundant fresh herbs, sprouts	Variable, often less fresh greens

Health Implications and Customization

While pho generally holds an advantage in terms of lower calories and fat, both soups share the major health concern of high sodium content. For individuals with high blood pressure or those monitoring their salt intake, it is crucial to consume either soup in moderation. Instant ramen, with its often par-fried noodles and high-sodium flavor packets, is particularly problematic and less nutritious than a fresh-prepared bowl. The processing strips instant noodles of nutrients and introduces additives.

For those sensitive to gluten, pho is the clear winner, as its rice noodles are naturally gluten-free. However, those with a more flexible diet can enjoy either soup by making healthier choices.

How to Make Your Noodle Soup Healthier

Here are some actionable steps to reduce the less healthy aspects of both pho and ramen:

Ask for less broth. Leaving a portion of the broth behind is a simple way to reduce your sodium intake.
Fill up on vegetables. Request extra bean sprouts, bok choy, mushrooms, or other vegetables to add fiber, vitamins, and minerals.
Choose lean protein. Opt for lean chicken breast or tofu instead of fatty pork belly or well-marbled beef.
Add an egg. A soft-boiled egg provides a boost of protein and healthy fats.
Use brown rice noodles. If cooking pho at home, use brown rice noodles to increase fiber content.
Make your own broth. The healthiest option is to prepare your own broth from scratch, allowing you to control the sodium levels and avoid additives.
For instant ramen, drain the water. After cooking, drain the starchy water and add a little fresh water before mixing in the seasoning packet. You can also use half the seasoning.

Conclusion

So, are pho noodles healthier than ramen noodles? In most cases, yes, a traditional restaurant bowl of pho is the more nutritious option. It is typically lower in calories, fat, and sodium, and is served with more fresh herbs and vegetables. However, a truly healthy choice depends on the ingredients, preparation, and portion size. Both soups can be part of a balanced diet when consumed in moderation, and healthier versions can easily be made at home.

Ultimately, enjoying either of these delicious noodle soups is about making informed decisions. By customizing your bowl with lean proteins and extra veggies, and being mindful of portion and sodium size, you can enjoy a flavorful and comforting meal without compromising your health goals. For more in-depth nutritional information on Vietnamese cuisine, consult resources like EatRight.org.

Frequently Asked Questions

Instant pho is generally considered healthier than instant ramen. The noodles in instant ramen are often fried, increasing fat content, while instant pho noodles are more often steamed. However, both instant varieties are still high in sodium and preservatives.

Yes, you can eat ramen on a healthy diet in moderation, especially if it is fresh and customized. To make it healthier, choose a lean protein, add plenty of fresh vegetables, and use less of the broth to reduce sodium.

The protein content in both soups depends on the ingredients. With lean cuts of beef or chicken, pho can have substantial protein (20-30g). Some traditional ramen with fatty pork can also be high in protein, but it comes with more fat.

Yes, traditional pho is gluten-free because its noodles are made from rice flour. However, always confirm with the restaurant that no wheat-based ingredients or sauces, like certain soy sauces, have been added during preparation.

To reduce sodium, you can ask for less broth, use only half of the seasoning packet in instant versions, or, best of all, make your own broth from scratch where you can control the salt content.

Instant noodles, particularly instant ramen, are often high in sodium, saturated fat, and additives like MSG and TBHQ, and are low in fiber and essential nutrients. Regular, excessive consumption is linked to health risks like heart disease and metabolic syndrome.

The bone broth in traditional pho is considered a nutritional powerhouse, rich in minerals, collagen, and amino acids that support joint health, gut health, and immunity. However, the high sodium content is a drawback.