Is Chicken Pho Healthier Than Beef? A Detailed Nutritional Comparison

December 10, 2025 •

4 min read

According to nutritional data, a typical bowl of chicken pho averages 300–400 calories, making it a slightly lighter option than a traditional beef pho, which averages 350–500 calories. This slight calorie difference is just one of many factors to consider when determining which Vietnamese noodle soup is the healthier choice.

Quick Summary

This article analyzes the nutritional differences between chicken and beef pho, covering calories, protein, fat, and sodium content. It explains which options are best for various health goals, such as weight management, heart health, and high-protein diets.

Key Points

Nutritional Edge: Chicken pho is typically lower in calories and fat, while beef pho offers more protein.
Sodium Control: Restaurant pho is often very high in sodium; opt for less broth, fewer condiments, or make it at home to control salt intake.
Balanced Macronutrients: Both varieties provide a good balance of carbohydrates from noodles and protein from meat.
Rich Broth: The slow-simmered bone broth in both chicken and beef pho is rich in collagen, minerals, and amino acids that support joints, skin, and digestion.
Customization for Health: Making healthy modifications like adding extra vegetables, using lean cuts of meat, and limiting noodles makes either version a nutritious meal.
Weight Management: Chicken pho, due to its lower fat and calorie count, is often cited as the better option for weight loss.
Satiety and Fullness: The high protein content in both dishes helps promote a feeling of fullness, which can aid in weight control.

Chicken vs. Beef Pho: An In-Depth Nutritional Look

While both chicken pho (phở gà) and beef pho (phở bò) are delicious and satisfying Vietnamese noodle soups, their nutritional profiles can vary significantly based on ingredients and preparation. The core difference lies in the meat used, but other factors like broth preparation, noodle portions, and condiments play an equally important role in determining which bowl best fits your dietary needs.

Calorie and Macronutrient Breakdown

When it comes to raw numbers, chicken pho often has a slight edge in terms of lower calories and fat, but beef pho provides a more robust protein count.

Chicken Pho (Phở Gà)

Calories: Typically ranges from 300 to 450 calories per standard bowl.
Fat: Leaner cuts of chicken breast contribute to a lower fat content, often around 2–5 grams per serving.
Protein: Provides a good dose of protein, with most bowls containing 20–30 grams from the chicken.
Preparation: The broth is generally lighter and clearer than its beef counterpart, made by simmering chicken bones with aromatics.

Beef Pho (Phở Bò)

Calories: Often falls in the range of 350 to 500 calories, but can be much higher in large restaurant portions with fattier cuts.
Fat: Fat content is higher due to the use of beef and longer simmering times, averaging 5–10 grams, depending on the cut.
Protein: Often boasts a higher protein count, typically 28–33 grams, making it a powerhouse for muscle building and satiety.
Preparation: The broth is richer and deeper in flavor, traditionally made by slow-simmering beef bones overnight.

The Importance of the Broth

The broth is the heart and soul of any pho and a crucial element for its health benefits. Both chicken and beef broths, when made authentically, are rich in nutrients.

Immune-boosting nutrients: The broth contains vitamins and minerals that can support a healthy immune system, including zinc, iron, and vitamins A and C from added ingredients.
Joint and skin health: The long simmering process extracts collagen, glucosamine, and chondroitin from the bones, all of which are beneficial for connective tissues and skin elasticity.
Digestive wellness: The warm, hydrating nature of the broth, combined with spices like ginger, can soothe the digestive tract.

Sodium: The Biggest Concern

Regardless of the protein, the high sodium content of pho, especially in restaurant versions, is a significant health consideration.

A single restaurant bowl can contain 800–2,375 milligrams of sodium, which can exceed a person's entire daily recommended intake.
Adding sauces like hoisin and sriracha further increases the sodium level.

Comparison Table: Chicken Pho vs. Beef Pho


Feature	Chicken Pho (Phở Gà)	Beef Pho (Phở Bò)
Calories	Lower, typically 300-450 kcal	Higher, typically 350-500 kcal
Protein	Good source, typically 20-30g	Excellent source, typically 28-33g
Fat Content	Lower, often 2-5g	Higher, often 5-10g or more
Flavor	Lighter, clearer, and more delicate	Richer, deeper, and more robust
Cooking Time	Generally requires less simmering time	Traditionally requires a longer, slower simmer
Best For...	Weight loss, heart health (with lean cuts)	High-protein diets, muscle recovery

Strategies for a Healthier Pho

To maximize the health benefits of either chicken or beef pho, several modifications can be made:

Reduce sodium: Ask for less broth or a low-sodium version. At home, control the amount of salt and fish sauce you add.
Go easy on noodles: Ask for fewer rice noodles to reduce carbohydrate and calorie intake.
Load up on vegetables: Add extra vegetables and fresh herbs like bean sprouts, basil, bok choy, or mushrooms for added fiber and micronutrients.
Choose lean protein: Opt for lean cuts of beef like eye of round or flank steak, or stick to skinless chicken breast.
Limit condiments: Sauces like hoisin and sriracha are high in sodium and sugar. Use them sparingly.

Conclusion

So, is chicken pho healthier than beef? The answer is nuanced and depends on how the dish is prepared and your personal health goals. Chicken pho is generally the lighter, lower-fat option, making it a better choice for weight management and heart health. However, beef pho offers a higher protein content, which can be advantageous for muscle repair and satiety. Both bowls are highly nutritious, providing balanced macronutrients, hydrating broth, and a host of vitamins and minerals from fresh ingredients. The key to making either dish healthy is moderation, ingredient choice, and controlling the often-high sodium content. By making simple adjustments, you can enjoy a flavorful and nourishing bowl of pho without compromising your wellness goals.

For more information on the health benefits of bone broth, a key component of pho, consider resources from reputable health publications like Healthy Green Kitchen.

Frequently Asked Questions

Beef pho typically has more calories than chicken pho. A standard bowl of beef pho usually ranges from 350 to 500 calories, whereas chicken pho is often between 300 and 450 calories, with the difference primarily due to the protein and fat content.

Yes, chicken pho can be an excellent option for weight loss. It is generally lower in calories and fat than beef pho, and its high protein content helps promote satiety and muscle repair.

Yes, the broth in pho is typically very healthy. When traditionally made by simmering bones, it contains collagen, amino acids, and essential minerals that benefit joint, skin, and digestive health. However, restaurant broths can be extremely high in sodium.

Yes, you can easily reduce the sodium. Ask for less broth, use condiments like hoisin and sriracha sparingly, and add plenty of fresh herbs, lime, and chili for flavor instead.

Beef pho generally provides a higher protein count than chicken pho. While chicken pho offers a good amount of protein (20-30g), beef pho typically delivers more (28-33g) per serving.

Rice noodles are a good source of carbohydrates for energy but can be high in calories if portion sizes are large. They are also naturally gluten-free. For a healthier option, you can request fewer noodles or add more vegetables to the bowl.

The biggest health concern with pho is its high sodium content, particularly in restaurant versions. A single bowl can contain more than a full day's recommended sodium intake, which can negatively impact heart health and blood pressure.