Finding 'What is a low calorie vietnamese dish?' and Other Healthy Vietnamese Options

October 23, 2025 •

4 min read

Over 70% of Vietnamese cuisine is naturally low in calories due to its emphasis on fresh ingredients, lean proteins, and light cooking methods. So, if you are asking What is a low calorie vietnamese dish?, the answer is that you have a wide array of options to choose from, often centering on fresh herbs, vegetables, and savory broths.

Quick Summary

An exploration of low-calorie Vietnamese dishes, focusing on fresh spring rolls, chicken pho, and fish soup. Learn about their ingredients, preparation methods, and nutritional benefits for a healthy diet.

Key Points

Fresh Spring Rolls (Goi Cuon): A prime example of a low-calorie Vietnamese dish, often containing 80-100 calories per roll with shrimp or tofu filling.
Chicken Pho (Pho Ga): A flavorful, broth-based soup with lean chicken that typically ranges from 350-400 calories per bowl.
Embrace Fresh Herbs: Herbs like mint, basil, and cilantro add significant flavor and nutrients without adding calories, promoting digestive health.
Opt for Lighter Sauces: Using a fish sauce-based dipping sauce (nuoc cham) over creamy peanut sauce helps keep calorie counts down.
Stick to Steamed or Grilled Proteins: Prioritizing steamed fish (Canh Chua) or grilled meats (Bun Cha) over fried options is a key strategy for reducing fat and calories.

The Core Principles of Healthy Vietnamese Cuisine

Vietnamese cuisine's reputation for being light and healthy is well-earned. The foundation of this culinary tradition relies on several key principles that naturally keep calorie counts low while maximizing flavor and nutritional value. Instead of relying on heavy sauces or deep-frying, Vietnamese cooking prioritizes fresh herbs, vegetables, and lean proteins prepared through steaming, grilling, or boiling. This focus not only reduces fat and calories but also preserves the vitamins and minerals in the food.

Emphasis on Fresh Herbs and Vegetables: Fresh mint, basil, cilantro, and crunchy vegetables like bean sprouts and cucumbers are staples in many dishes. These ingredients are rich in fiber, vitamins, and antioxidants, contributing significantly to a meal's nutritional content.
Lean Protein Sources: Common protein choices include grilled fish, shrimp, and chicken breast, which are naturally low in fat. Tofu is also widely used, providing a great plant-based, low-calorie option.
Light Cooking Methods: Grilling, steaming, and boiling are preferred over deep-frying. For instance, Goi Cuon (fresh spring rolls) are wrapped, not fried, and broth-based soups like Pho rely on simmering for flavor.
Balanced Flavors: The cuisine expertly balances sweet, sour, salty, and spicy flavors using light, natural ingredients like lime, chili, garlic, and fish sauce instead of heavy creams or oils.

Standout Low-Calorie Dishes

When seeking a low-calorie Vietnamese meal, you can find many delicious and satisfying options. Below are some of the most popular choices that won't derail your diet.

Goi Cuon (Fresh Spring Rolls)

This iconic dish is a prime example of healthy Vietnamese food. These translucent rice paper rolls are packed with fresh ingredients like shrimp or tofu, rice vermicelli noodles, lettuce, and aromatic herbs.

Ingredients: Fresh, uncooked shrimp or tofu, rice vermicelli, lettuce, mint, and chives wrapped in rice paper.
Calorie Count: Approximately 80-100 calories per roll, depending on the filling.
Health Tip: Stick to the traditional fish sauce-based nuoc cham for dipping, as the creamy peanut sauce adds a significant number of calories.

Pho Ga (Chicken Noodle Soup)

While beef pho is also a great option, the chicken version is often leaner and a great choice for a filling, low-calorie meal. It features a savory broth simmered with spices and lean chicken breast.

Ingredients: Aromatic chicken broth, rice noodles, shredded chicken, and a generous heap of fresh herbs like cilantro and bean sprouts.
Calorie Count: A medium bowl can range from 350 to 400 calories.
Health Tip: Ask for less rice noodle or more vegetables to further reduce the carb count.

Canh Chua (Sweet and Sour Fish Soup)

This is a refreshing and tangy soup, popular in Southern Vietnam, that relies on fish and fresh vegetables for its light and healthy profile.

Ingredients: Fish fillets, pineapple, tomatoes, bean sprouts, and okra, all simmered in a tamarind-flavored broth.
Calorie Count: Typically around 250-320 calories per serving.
Health Tip: Paired with a small portion of steamed rice, it makes for a balanced and nutritious meal under 500 calories.

Goi Ga (Vietnamese Chicken Salad)

This vibrant and crunchy salad features shredded chicken mixed with cabbage, carrots, onions, and fresh mint, all tossed in a zesty lime dressing.

Ingredients: Shredded chicken, cabbage, carrots, onions, mint, and a light fish sauce-based dressing.
Calorie Count: Can be around 300-350 calories per serving.
Health Tip: Ask for the dressing on the side to control the amount and ensure it is not too sweet.

Comparison of Healthy Vietnamese Dishes


Dish Name	Key Ingredients	Calorie Range (Approx.)	Preparation Method	Notable Health Benefits
Goi Cuon	Shrimp/Tofu, Rice Vermicelli, Herbs, Rice Paper	80–100 kcal per roll	Fresh wrapping	Lean protein, high fiber
Pho Ga	Chicken Broth, Rice Noodles, Chicken, Herbs	350–400 kcal per bowl	Simmering/Boiling	High protein, nutrient-rich broth
Canh Chua	Fish, Pineapple, Tamarind, Vegetables	250–320 kcal per serving	Boiling	Lean protein, high vitamins from veggies
Goi Ga	Chicken, Cabbage, Carrots, Herbs, Lime Dressing	300–350 kcal per serving	Tossing	Low carb, high protein
Bun Cha	Grilled Pork, Rice Noodles, Herbs	450–480 kcal per serving	Grilling	High protein, fresh vegetables

Tips for Making Vietnamese Dishes Even Healthier

To maintain a healthy diet while enjoying Vietnamese food, consider these simple modifications:

Choose Fresh Over Fried: Opt for fresh spring rolls (Goi Cuon) instead of fried spring rolls (Cha Gio), which are much higher in calories.
Go Easy on the Sauce: While delicious, hoisin and rich peanut sauces can add unwanted calories. Ask for sauces on the side to control your intake.
Increase the Greens: Load up on extra herbs and fresh vegetables. They are calorie-free and will help you feel fuller for longer.
Customize Your Order: Don't be afraid to request adjustments. You can ask for less oil in a stir-fry or less sugar in a dipping sauce.

The Health Benefits Beyond Low Calories

Beyond simply being low in calories, Vietnamese cuisine offers several other health advantages due to its nutrient-dense ingredients:

Enhanced Digestive Health: Many fresh herbs, such as mint, aid in digestion. Additionally, some dishes incorporate probiotic-rich pickled vegetables, which support a healthy gut microbiome.
Heart Health: The frequent use of lean proteins, seafood (rich in Omega-3 fatty acids), and minimal saturated fats contributes to cardiovascular health.
Rich in Antioxidants: Ingredients like turmeric, ginger, and garlic provide powerful antioxidant and anti-inflammatory benefits, which can boost the immune system and protect against chronic diseases.
Improved Skin Health: The abundance of vitamins, antioxidants, and hydrating broths helps to protect skin from premature aging and combat oxidative stress.

Conclusion: Savor the Flavor, Mind the Calories

For those wondering what is a low calorie vietnamese dish?, the answer is a delightful journey through fresh, flavorful, and nutritious options. From the crisp and clean taste of Goi Cuon to the warming comfort of Pho Ga, Vietnamese cuisine proves that healthy eating doesn't have to be bland. By choosing dishes that prioritize fresh vegetables and lean proteins prepared with light cooking techniques, and being mindful of portion sizes and high-calorie sauces, you can easily enjoy this vibrant cuisine while supporting your health goals.

For more healthy eating tips, you can explore guides on the benefits of global cuisines.

Frequently Asked Questions

No, while many traditional Vietnamese dishes are naturally light due to their use of fresh ingredients and cooking methods like steaming and grilling, some items like fried spring rolls (Cha Gio) or dishes with heavy, sugary sauces can be high in calories.

Fresh spring rolls (Goi Cuon) are typically around 80-100 calories each, whereas fried spring rolls (Cha Gio) can be significantly higher due to the oil used in frying, often exceeding 200 calories per roll.

To make Pho lower in calories, you can opt for the chicken version (Pho Ga), ask for less rice noodles, and load up on extra fresh bean sprouts and herbs.

Traditional Vietnamese fish sauce (Nuoc Cham), a mix of fish sauce, lime juice, water, and sugar, is relatively low in calories compared to creamier sauces. You can further reduce calories by using less added sugar.

Excellent vegetarian, low-calorie options include Goi Cuon Chay (vegetarian spring rolls with tofu) and Bun Rieu Chay (vegetarian tomato noodle soup).

For a low-calorie stir-fry, choose dishes with lean proteins like chicken or tofu, ask for less oil during cooking, and ensure it is packed with vegetables.

The best low-calorie appetizer is fresh spring rolls (Goi Cuon), especially when dipped in the lighter nuoc cham sauce instead of the peanut sauce.