Does Pho Have Any Health Benefits? A Nutritional Guide to the Vietnamese Classic

October 23, 2025 •

4 min read

Celebrated worldwide for its aromatic broth and comforting warmth, pho has become a staple of Vietnamese cuisine. But as its popularity grows, the question arises: Does pho have any health benefits? A closer look reveals that while it can be a nutritious and filling meal, its healthfulness largely depends on the ingredients and preparation.

Quick Summary

This Vietnamese noodle soup can be a healthy, protein-rich, and vitamin-packed meal, especially when prepared with lean proteins, fresh herbs, and reduced sodium. Although potentially high in carbohydrates and sodium, it is easily customizable for various dietary needs and can support digestion and immunity.

Key Points

Rich in Protein: Pho typically contains 20-33 grams of protein per serving from lean meat or tofu, supporting muscle repair and promoting satiety.
Immune-Boosting Herbs: Fresh herbs like ginger, basil, and cilantro add vitamins, minerals, antioxidants, and anti-inflammatory properties to the soup.
Potential for High Sodium: Restaurant versions can contain very high levels of sodium, a significant drawback that can be managed by choosing low-sodium options and limiting condiments.
Bone Broth Benefits: The slow-simmered broth provides collagen for joint and skin health and minerals for strong bones.
Customizable for Your Diet: Pho is easily adaptable for various dietary needs, including low-carb, gluten-free, or vegetarian, by adjusting protein type, noodle quantity, and vegetable content.
Hydrating and Easy to Digest: As a broth-based soup, it provides excellent hydration and the warm, simple ingredients can be soothing for digestion.

Understanding the Components of Pho

Pho, a traditional Vietnamese noodle soup, is composed of several key elements that contribute to its overall flavor and nutritional profile. At its core, a bowl of pho consists of:

Broth: The foundation of the dish, typically a slow-simmered broth made from beef or chicken bones, infused with spices like star anise, cinnamon, and ginger.
Noodles: Soft, flat rice noodles, known as bánh phở, which are naturally gluten-free.
Protein: Thinly sliced meat (most commonly beef or chicken) or a vegetarian alternative like tofu.
Herbs and Garnish: A vibrant array of fresh herbs and vegetables, including Thai basil, cilantro, mint, green onions, bean sprouts, lime wedges, and chili peppers.

The Health Benefits of Pho's Ingredients

Each component of a traditional pho bowl contributes to its nutritional value, offering several potential health advantages.

The Nutrient-Rich Broth

The long simmering process used to create pho broth allows for the extraction of various nutrients from the bones and aromatics. The broth may offer:

Collagen and Amino Acids: The breakdown of bones releases collagen and gelatin, which can support joint health and skin elasticity. The broth also contains beneficial amino acids like glycine and proline.
Minerals: A traditional bone broth can provide essential minerals such as calcium, magnesium, and phosphorus, which are important for bone health.

High-Quality Lean Protein

The protein in pho is a crucial macronutrient for muscle repair, growth, and overall body function. Lean beef cuts like eye of round or brisket and white meat chicken are excellent sources of high-quality protein. For plant-based diners, tofu or tempeh offers a complete protein source. This protein content helps you feel fuller for longer, which can aid in weight management.

Vitamins and Antioxidants from Herbs and Veggies

The fresh herbs and vegetables added to pho are a powerhouse of micronutrients and anti-inflammatory compounds:

Ginger: Known for its potent anti-inflammatory and antioxidant properties, ginger can help with digestion and immune support.
Thai Basil and Cilantro: These herbs are rich in antioxidants and vitamins, including vitamins A, C, and K, which support immune function and detoxification.
Bean Sprouts: A source of vitamin C and dietary fiber, which contributes to digestive health.

Hydration and Gut Health

As a broth-based soup, pho provides excellent hydration. Furthermore, the warmth and gelatin content of the broth, combined with the fiber from vegetables, can aid digestion and soothe the digestive tract.

Potential Downsides and Healthier Choices

While pho offers many benefits, it's essential to be aware of potential drawbacks, especially when dining out.

The High Sodium Content

Many restaurant-prepared bowls of pho are very high in sodium, sometimes containing between 1,000 and 2,375 milligrams per serving. This can exceed the recommended daily allowance of 2,300 mg. High sodium intake is linked to increased blood pressure and heart disease risk.

Mitigation: To reduce sodium, ask for low-sodium broth or a smaller portion. Limit adding high-sodium sauces like hoisin and sriracha.

Excessive Refined Carbohydrates

The rice noodles in pho, while gluten-free, are a source of refined carbohydrates. Large portions of noodles can lead to a significant carb and calorie load with minimal fiber.

Mitigation: Request fewer noodles or replace them with extra vegetables to add more fiber and nutrients. Some recipes use shirataki or zucchini noodles as low-carb alternatives.

Large Portion Sizes

Large restaurant portions can contain 700 to 1,200 calories, far more than the 350-500 calories of a standard bowl.

Mitigation: Opt for a smaller size or practice mindful portion control.

Saturated Fat from Meat

Fatty cuts of beef, such as brisket, can increase the saturated fat content of the dish.

Mitigation: Choose leaner proteins like flank steak, eye of round beef, or chicken breast.

Nutritional Comparison of Different Pho Types


Pho Type	Calories (avg)	Protein (g) (avg)	Fat (g) (avg)
Beef Pho	450-500	30-35	5-10
Chicken Pho	350-450	25-30	2-5
Vegetarian Pho	300-400	15-20	4-6

Source: Data compiled from multiple nutrition resources.

Practical Tips for Making Pho Healthier

Here are some actionable tips to maximize the health benefits of your next bowl of pho:

Choose Lean Protein: Opt for lean cuts of beef (eye of round) or chicken breast over fatty meats to reduce saturated fat intake. Tofu is an excellent plant-based option.
Load Up on Veggies: Increase your fiber and nutrient intake by adding extra bean sprouts, bok choy, spinach, or mushrooms.
Watch the Noodles: Request a smaller portion of noodles or use low-carb alternatives if you are watching your carbohydrate intake.
Control the Sodium: Ask for low-sodium broth at restaurants or make your own at home to control salt levels. Be mindful of how much hoisin and sriracha you add.
Make It Homemade: Preparing pho from scratch gives you complete control over every ingredient, allowing you to use low-sodium broth and fresh, high-quality components.

Conclusion

So, does pho have any health benefits? The answer is a resounding yes, especially when prepared and consumed thoughtfully. At its best, pho is a balanced, nutrient-dense meal rich in high-quality protein, immune-boosting vitamins from fresh herbs, and hydrating broth. While potential pitfalls like high sodium and refined carbs exist, these can be easily managed through mindful choices and customization. By opting for leaner proteins, adding more vegetables, and controlling portion sizes, this beloved Vietnamese dish can be a delicious and healthful addition to a balanced diet.

An authoritative resource on the nutritional aspects of pho and other healthy dishes is provided by Healthline, which offers expert-reviewed information to help guide dietary decisions.

Frequently Asked Questions

Yes, pho can be an excellent option for weight loss. It is low in fat, high in protein, and relatively low in calories (around 350–500 for an average bowl), making it filling and satisfying. For best results, reduce noodle portions and add extra vegetables.

Restaurant-prepared pho can be very high in sodium, sometimes containing 1,000–2,000 mg or more per bowl due to the broth and added sauces. To reduce sodium, ask for a low-sodium broth, limit condiments like hoisin and sriracha, and opt for smaller portions.

Yes, traditional pho made with rice noodles is naturally gluten-free. Most recipes use rice noodles, making it a safe choice for those with gluten sensitivities or celiac disease, though it's always wise to confirm with the restaurant about their specific preparation.

Yes, pho broth is a very healthy component. The slow-simmered bone broth contains collagen, amino acids, and minerals that support joint health, gut health, and bone strength. Ingredients like ginger and spices also provide anti-inflammatory benefits.

Pho is a common healing meal in Vietnamese culture and can be beneficial when you are sick. Its warm, hydrating broth is easy to digest and can provide soothing relief. The ginger and other herbs also offer immune-boosting and anti-inflammatory properties.

Pho is a balanced meal containing protein from lean meat or tofu, carbohydrates from rice noodles, vitamins from fresh vegetables and herbs, and minerals from the bone broth. Its nourishing ingredients support overall wellness, digestion, and immunity.

While a good source of carbohydrates for energy, the rice noodles in pho are refined and lack significant fiber. They can contribute to a high carb count if portion sizes are large. You can make it healthier by controlling the noodle portion or adding more vegetables for balance.