Is Chicken Pho or Beef Pho Healthier? A Nutritional Showdown

October 17, 2025 •

4 min read

A typical serving of pho can contain anywhere from 350 to 500 calories, but the exact nutritional profile varies significantly depending on the protein source. This makes the question 'is chicken pho or beef pho healthier?' a common one for health-conscious diners looking to enjoy this flavorful Vietnamese noodle soup.

Quick Summary

The healthiness of chicken versus beef pho depends on the protein cut, preparation, and added condiments. While chicken pho is generally lower in calories and fat, beef pho offers more iron. The high sodium content in both is a key factor to monitor.

Key Points

Chicken Pho is Lighter: Generally contains fewer calories and less saturated fat than beef pho, especially when made with lean chicken breast.
Beef Pho is Richer in Iron: Offers a higher concentration of heme iron, which is particularly beneficial for red blood cell health and energy levels.
Sodium is a Major Concern: Both versions are typically very high in sodium, particularly in restaurant settings, so controlling broth and condiment intake is crucial for heart health.
Customize Your Bowl for Health: The true healthfulness of your pho is heavily influenced by customization; adding extra vegetables, using lean protein, and reducing noodles can make a significant difference.
Choose Based on Your Goals: If weight management is your priority, opt for lean chicken. If you need more iron, choose beef. For all diners, focus on reducing sodium.

Pho is a beloved Vietnamese staple known for its fragrant, warming broth and aromatic spices. But for those mindful of their nutritional intake, the choice between phở gà (chicken pho) and phở bò (beef pho) can be a point of consideration. While both offer a satisfying and balanced meal, there are subtle but important nutritional differences to be aware of.

The Nutritional Breakdown: Chicken Pho vs. Beef Pho

At its core, a bowl of pho consists of a savory broth, rice noodles, meat, and an array of fresh herbs and garnishes. The primary nutritional differences lie in the choice of protein and the type of broth used, which can impact the calorie, fat, and micronutrient counts.

Comparing Macronutrients

Calories and Fat: Chicken pho typically has a slight edge in terms of lower calories and fat, particularly when made with lean chicken breast. Beef pho can contain a higher fat content, especially if cuts like fatty brisket or flank steak are used. The specific cut of beef makes a substantial difference; for example, lean eye of round will result in a healthier bowl than richer cuts.
Protein: Both chicken and beef pho are excellent sources of protein, essential for muscle repair and satiety. Depending on the preparation and portion size, beef pho may provide a slightly higher protein content per serving compared to chicken. A typical serving can offer between 20 and 33 grams of protein.
Carbohydrates: The carbohydrate content in both chicken and beef pho is largely determined by the amount of rice noodles used. A standard bowl contains a significant number of carbs, but this can be controlled by requesting fewer noodles or supplementing with low-carb alternatives.
Sodium: One of the biggest nutritional concerns for both types of pho is the high sodium level, especially in restaurant versions. Broths are often heavily seasoned with fish sauce and salt, and adding extra condiments like hoisin and Sriracha can increase the sodium count even further. It's not uncommon for a single bowl to contain half or more of the daily recommended sodium intake.

Comparing Micronutrients

Beyond the macronutrients, the choice of protein also affects the micronutrient profile. Beef is a particularly rich source of heme iron, which is easily absorbed by the body and vital for healthy blood cells. Chicken pho, while containing iron, typically has less. On the other hand, chicken bone broth has been noted for its potential immune-boosting benefits and higher electrolyte content compared to beef broth.

Making Your Pho Healthier: The Customization Factor

Regardless of whether you choose chicken or beef, you can significantly influence the healthiness of your bowl with a few smart customizations. The real nutritional benefit of pho often comes from its fragrant herbs and the choice of fresh, lean protein.

5 Ways to Improve Your Pho’s Nutritional Value

Reduce Sodium: Request a low-sodium broth or make your own from scratch to control the salt content. When dining out, use a minimal amount of condiments like hoisin and fish sauce.
Choose Lean Protein: Opt for lean chicken breast or a lean cut of beef, such as eye of round or flank steak, to minimize saturated fat intake. Vegetarian pho with tofu is another excellent lean protein choice.
Load Up on Veggies: Request extra fresh herbs, bean sprouts, and greens like bok choy or mushrooms. These additions increase fiber, vitamins, and minerals.
Go Light on Noodles: Reduce the amount of rice noodles to cut down on refined carbohydrates. Some restaurants offer the option for less noodles, or you can simply eat a smaller portion.
Use Healthy Toppings: Instead of relying heavily on hoisin and Sriracha, enhance the flavor with fresh lime juice, cilantro, and chili slices for brightness and heat.

Nutritional Comparison Table

Below is a comparison of typical nutritional values for chicken vs. beef pho. Note that these are average estimates and can vary significantly depending on preparation, portion size, and added ingredients.


Feature	Chicken Pho (Approximate)	Beef Pho (Approximate)
Calories	350–450 kcal	400–500 kcal
Protein	25–30g	28–33g
Total Fat	5–10g	10–15g
Saturated Fat	Lower	Higher
Heme Iron	Lower	Higher
Sodium	High, variable based on broth	High, variable based on broth
Electrolytes	Potentially higher	Lower

Which Pho is Right for Your Dietary Goals?

Ultimately, deciding which pho is healthier depends on your specific nutritional needs and health priorities. If your primary goal is to minimize calories and saturated fat, a bowl of lean chicken pho is likely the better choice. If you need a more substantial protein boost or are looking to increase your intake of heme iron, beef pho might be more suitable. For those monitoring blood pressure, the preparation method and sodium content are far more critical than the protein type.

Conclusion

While a direct comparison shows chicken pho often has a lower calorie and fat count, both chicken and beef pho can be very healthy, nutritious meals. The most important takeaway is that the healthiness of your pho is largely within your control. By choosing lean protein, opting for extra vegetables, and being mindful of broth sodium and condiment use, you can enjoy a delicious and wholesome bowl of pho no matter which meat you choose.

For more information on the health benefits and preparation of pho, consult a registered dietitian or a comprehensive health guide like Healthline.

Frequently Asked Questions

Yes, pho can be good for weight loss when prepared correctly. It is relatively low in calories and high in protein, which helps you feel full. You can make it healthier by using fewer noodles, more vegetables, and lean protein.

The biggest health concern with pho is the high sodium content, especially in restaurant versions. Excessive sodium can increase blood pressure, so it's best to request low-sodium broth or limit condiments.

While both are good protein sources, beef pho generally provides a slightly higher protein content per serving, though this can vary based on the specific cuts of meat and portion sizes.

To reduce sodium, ask for low-sodium broth, limit the amount of added fish sauce, hoisin, and Sriracha, and focus on fresh herbs and lime for flavor instead.

The rice noodles in pho are a source of carbohydrates, but they are refined carbs with minimal fiber. For a healthier option, you can reduce the noodle portion or use a low-carb alternative like spiralized vegetables.

Pho broth contains beneficial nutrients extracted from bones and spices. However, its healthiness depends on the sodium level. Making your own broth at home gives you full control over the salt and fat content.

Yes, vegetarian pho is a healthy option with 300-400 calories and zero cholesterol. You can use a vegetable-based broth and add protein sources like tofu or tempeh, along with plenty of vegetables.