Is Chicken Pho Good for Diet? A Comprehensive Nutritional Guide

November 22, 2025 •

4 min read

According to nutritional data, a standard bowl of chicken pho typically contains 350 to 450 calories, positioning it as a relatively low-calorie meal that can be good for diet plans when prepared mindfully. This Vietnamese staple offers a satisfying blend of protein, carbs, and micronutrients.

Quick Summary

Chicken pho can be a diet-friendly meal due to its high protein and low-fat content. Its health benefits are maximized by controlling portion sizes, reducing sodium intake, and customizing ingredients.

Key Points

High-Protein, Low-Fat: Chicken pho, made with lean breast, is an excellent source of protein, which boosts satiety and supports muscle mass, while remaining low in fat.
Moderate Calories: With an average of 350-450 calories per bowl, chicken pho is a calorie-conscious meal that can easily fit into a weight loss diet.
Customize for Health: You can significantly improve the health profile of pho by adding extra vegetables, reducing noodle portions, and limiting high-sodium sauces like hoisin and fish sauce.
Sodium is a Concern: Restaurant-prepared pho is often very high in sodium. To manage this, choose low-sodium broth or prepare it at home.
Better than Beef: Chicken pho is generally lighter and lower in saturated fat than beef pho, making it the superior choice for a weight-conscious diet.
Hydrating and Filling: The large volume of broth in pho is hydrating and, combined with the protein, promotes a feeling of fullness that can prevent overeating.

The Nutritional Breakdown of Chicken Pho

At its core, traditional chicken pho (pho ga) is a nutrient-rich soup composed of clear chicken broth, lean chicken, rice noodles, and a medley of fresh herbs and vegetables. This combination provides a balanced and satisfying meal that can support your health and weight management goals.

High in Lean Protein

Chicken breast is an excellent source of lean protein, providing 20 to 30 grams per standard serving of pho. Protein is crucial for building and maintaining muscle mass, which is particularly important during weight loss. A high-protein diet also helps increase satiety, meaning you feel fuller for longer and are less likely to overeat.

Low in Fat and Calories

Compared to many other restaurant meals, chicken pho is relatively low in fat, especially when prepared with lean chicken breast. A typical bowl contains around 5 to 10 grams of fat. The overall calorie count is modest, often between 350 and 450 calories for a medium bowl, making it a suitable choice for those on a calorie-deficit diet.

Rich in Micronutrients and Hydration

The slow-simmered broth, made from chicken bones and aromatics, contains essential minerals like calcium, magnesium, and phosphorus, while fresh herbs like cilantro and basil add vitamins A and C. The high water content of the broth also helps with hydration and can aid digestion.

Potential Drawbacks and How to Address Them

While chicken pho has many health benefits, there are a few factors that can undermine its diet-friendly nature if not managed properly.

High Sodium Content

The most significant drawback of restaurant pho is its high sodium content. A single restaurant bowl can contain between 1,000 and 2,000 mg of sodium, which is a substantial portion of the daily recommended limit. This can lead to water retention and is a concern for those with high blood pressure.

Solution: Opt for a low-sodium broth, use sauces sparingly, or better yet, make pho at home to control the salt content. You can find recipes from reputable sources, such as this one from the Heart Foundation, for a healthier alternative: Chicken Vietnamese pho | Heart Foundation.

Carbohydrates from Noodles

Rice noodles are a key component of pho and provide a significant amount of carbohydrates, typically 40 to 60 grams per serving. Excessive noodle consumption can increase overall calorie intake and is something to watch on a low-carb diet.

Solution: Request a half portion of noodles or load up on extra vegetables instead to increase fiber and reduce calories.

Calorie-Heavy Condiments and Portions

Many diners add large amounts of sauces like hoisin and sriracha, which can be high in sugar and sodium. Furthermore, large restaurant portions can push the total calorie count well above 500, with some exceeding 900 calories.

Solution: Use fresh lime, chili, and herbs to add flavor without extra calories. Choose smaller portions or share a large bowl with a friend.

Chicken Pho vs. Beef Pho: A Diet Comparison

When choosing between the two most popular types of pho for your diet, chicken (pho ga) is generally the lighter, leaner option.


Feature	Chicken Pho (Phở Gà)	Beef Pho (Phở Bò)
Calories	Lower (approx. 350-450)	Higher (approx. 400-500)
Fat Content	Leaner, lower fat (2-5g)	Higher fat, especially with fatty cuts (5-10g)
Protein	Good source (20-30g)	Higher protein possible (23-33g), depending on cut
Saturated Fat	Minimal, especially with skinless breast	Can be higher if using fatty beef cuts
Flavor Profile	Lighter, more delicate	Richer, heartier

For weight loss and heart health, chicken pho is the safer bet due to its lower fat and calorie count, assuming the sodium is managed.

Customizing Your Pho for Optimal Diet Results

Load up on vegetables: Increase your fiber and nutrient intake by adding extra bean sprouts, bok choy, carrots, or broccoli.
Control the noodles: Request fewer rice noodles or consider a zero-carb alternative like shirataki noodles to drastically cut calories and carbs.
Choose lean cuts: Always opt for lean, skinless chicken breast. Avoid extra meat or fatty cuts.
Limit sauces: Stick to fresh herbs, lime juice, and sliced chilis for flavor instead of relying on high-sodium hoisin and fish sauce.
Make it at home: Preparing your own pho allows complete control over the salt and ingredient quality, ensuring a truly healthy meal.

Conclusion

Ultimately, is chicken pho good for diet? Yes, it can be an excellent addition to a balanced eating plan, especially for those looking to manage their weight. Its combination of lean protein, low calories, and hydrating broth can be very satisfying. The key to making it a healthy choice lies in being mindful of the ingredients. By making smart customizations like controlling portion sizes, reducing sodium from the broth and sauces, and loading up on vegetables, you can enjoy a flavorful and nutritious meal that supports your dietary goals without sacrificing taste. Don't let potential pitfalls like high sodium discourage you; simply learn how to navigate them effectively.

Frequently Asked Questions

You can enjoy pho daily, but it's important to monitor sodium intake, especially with restaurant versions. Prepare it at home to better control ingredients and salt levels, and be sure to vary your diet with other nutrient-dense foods.

To reduce sodium, you can ask for less broth, skip salty condiments like hoisin and fish sauce, or make a low-sodium broth at home. Adding more fresh herbs and lime can provide flavor without the extra salt.

Yes, the slow-simmered bone broth in traditional pho can contain collagen and minerals that are beneficial for gut health. Many of the spices used, like ginger and cinnamon, also have anti-inflammatory properties.

Rice noodles provide complex carbohydrates for energy. However, they are not a significant source of fiber and can be high in carbs, so controlling the noodle portion size is key for a balanced meal.

You can easily increase the fiber content by adding more vegetables. Pile on extra bean sprouts, and ask for or add your own bok choy, mushrooms, carrots, or broccoli.

The combination of high-water content broth and lean protein helps promote a feeling of fullness, which can reduce overall calorie consumption. Pho is also naturally lower in calories than many other meals.

Generally, yes. Chicken pho (phở gà) is typically lower in calories and fat, particularly saturated fat, compared to beef pho (phở bò), making it the better option for weight loss.