How many calories are in banh pho?

November 3, 2025 •

3 min read

One cup of cooked banh pho rice noodles contains approximately 190 calories, though the total caloric content of a pho dish depends heavily on the broth, meat, and added ingredients. Understanding how many calories are in banh pho starts with examining the base noodle and then accounting for the entire dish's components.

Quick Summary

The calorie count of banh pho noodles is moderate, averaging around 190 calories per cooked cup, but the overall meal's energy content varies based on broth, meat, and condiments. The noodles themselves are low in fat and gluten-free. Customizing ingredients and being mindful of portion size can help manage caloric intake effectively.

Key Points

Banh Pho Calorie Base: Cooked banh pho noodles provide about 190 calories per cup, acting as a low-fat, high-carbohydrate base for the dish.
Total Meal Variation: The total calorie count of a bowl of pho depends on the specific ingredients, ranging from 350 to over 500 calories.
Lean Protein Choices: Opting for lean meats like eye of round steak or chicken breast can help reduce the overall fat and calorie content.
Broth Management: Traditional broth is low-calorie, but you should be mindful of its high sodium content and potential additives in processed versions.
Vegetable Volume: Adding extra fresh herbs and vegetables increases volume and nutrients without adding significant calories.
Condiment Caution: Sauces like hoisin and sriracha can add hidden calories and sugar, so they should be used in moderation.

Banh Pho Noodle Calories: The Core Component

Banh pho noodles are the foundation of the popular Vietnamese dish, pho. These flat, white noodles are made primarily from rice flour and water, making them naturally gluten-free and low in fat. The caloric content is concentrated in their carbohydrate makeup. A standard serving of cooked banh pho noodles, roughly one cup (176 grams), contains about 190 to 192 calories. It is important to note that uncooked dried noodles are more calorie-dense by weight, but they expand significantly when cooked as they absorb water.

Nutritional breakdown of cooked banh pho noodles

Calories: ~190 kcal per cup (cooked).
Carbohydrates: ~42-44 grams per cup, providing a good source of energy.
Fat: Very low, typically less than 1 gram per cup.
Protein: Low, around 1.6 to 3.2 grams per cup.

The Complete Picture: How a Full Bowl of Pho Adds Up

The noodle is only one piece of the puzzle. The overall calorie count of a bowl of pho is dramatically influenced by the other ingredients. A traditional bowl of beef pho can range from 350 to 500 calories or more, with most of the added calories coming from the meat, broth, and any accompanying toppings.

Broth's role in the calorie count

Traditional pho broth is made by simmering beef or chicken bones with aromatic spices and is relatively low in calories. The concern for calorie-counters lies more in the sodium content, which can be high. Pre-packaged or processed broths can also contain added sugars or fats, which increases their energy density. When controlling calories, homemade broth offers the most control over ingredients.

Impact of protein and toppings

The choice of meat and other additions can significantly alter the final calorie count. Lean proteins such as flank steak, eye of round steak, or chicken breast add a moderate amount of calories while boosting the protein content. Richer cuts of meat, like fatty brisket, add more fat and calories. Optional toppings also contribute. For example, a handful of bean sprouts or fresh herbs adds negligible calories, whereas fried toppings like crispy onions will add a substantial amount.

Comparison table: Banh Pho vs. Other Noodles


Noodle Type	Calories per 100g (cooked)	Primary Ingredients	Gluten-Free	Fat Content	Protein Content
Banh Pho	~109 kcal	Rice flour, water, salt	Yes	Very Low	Low
Egg Noodles	~138 kcal	Wheat flour, eggs	No	Moderate	Moderate
Spaghetti	~158 kcal	Wheat flour, water	No	Low	Moderate
Spaghetti Squash	~42 kcal	Spaghetti squash	Yes	Very Low	Very Low

Customizing your Pho for Calorie Control

For those watching their caloric intake, pho is a highly customizable dish that can be adapted to fit most dietary goals. Here's a list of tips for modifying your pho:

Focus on lean protein: Opt for lean cuts of beef, chicken breast, or seafood instead of fattier brisket or processed meatballs.
Increase the vegetables: Request extra fresh vegetables like bean sprouts, herbs, and bok choy to add volume and nutrients without many calories.
Portion control the noodles: If you are mindful of carbohydrates, you can ask for fewer noodles or substitute some with extra vegetables.
Mind your condiments: Be cautious with high-calorie sauces and additions. Hoisin and sriracha sauces, while delicious, can contain sugar and add calories and sodium quickly. Use them sparingly.
Ask about the broth: When dining out, you can inquire about the broth preparation to ensure it is not made with excessive oils or added sugar. This is especially useful for controlling sodium and overall calorie count.

Conclusion

Understanding how many calories are in banh pho is a matter of knowing the caloric contribution of the noodles and the potential impact of other ingredients. While the rice noodles themselves are a low-fat, moderate-calorie base, the overall energy count of a bowl of pho is heavily influenced by the broth and toppings chosen. By opting for lean protein, increasing vegetables, and controlling condiments, you can enjoy a flavorful and healthy bowl of pho without sacrificing your dietary goals. Banh pho's customizable nature makes it a flexible and satisfying meal option for many different lifestyles.

Frequently Asked Questions

No, banh pho noodles are not considered high in calories. A standard one-cup serving of cooked noodles contains approximately 190 calories, which is comparable to a similar serving of cooked white rice.

Yes, banh pho noodles are typically made from rice flour and water, making them naturally gluten-free. However, if you have a severe gluten allergy, always confirm the ingredients as some restaurant or packaged varieties may have cross-contamination risks or use alternative ingredients.

To make your pho lower in calories, choose lean proteins like flank steak or chicken, request extra vegetables instead of more noodles, and use high-calorie sauces and condiments sparingly.

The broth itself is generally low in calories, as it is made by simmering bones and spices. The main caloric additions come from the meat and toppings. The primary nutritional concern with the broth is its sodium content, which can be quite high.

Yes, while all rice noodles are primarily carbohydrates, some variations may have slightly different calorie counts per serving. The caloric difference between different brands or cuts of banh pho noodles is usually minimal once cooked.

Banh pho noodles are lower in calories and fat than egg noodles. For example, 100g of cooked rice noodles has around 109 calories, while the same amount of egg noodles contains about 138 calories.

Yes. Dried banh pho noodles are significantly more calorie-dense by weight than cooked noodles. When you cook them, they absorb a large amount of water, which increases their volume and reduces their caloric density per cup.