Is Eating Pho Healthy for You? A Deep Dive into the Vietnamese Noodle Soup

October 14, 2025 •

4 min read

With its warming broth and aromatic spices, pho has become a beloved dish worldwide, often touted for its comforting and restorative properties. So, is eating pho healthy for you? While it contains many nutritious elements, its overall healthiness depends heavily on the preparation and ingredients used.

Quick Summary

Vietnamese pho is a balanced meal with nourishing bone broth, lean protein, and fresh herbs. Its healthiness is tied to customizing ingredients due to potential high sodium and refined carb content found in some restaurant versions.

Key Points

Rich in Nutrients: Pho's broth, made from slow-cooked bones, is rich in collagen, amino acids, and minerals like calcium and phosphorus.
High in Protein: Lean cuts of meat or tofu in pho provide a substantial amount of protein, which is essential for muscle maintenance and satiety.
High in Sodium: A major drawback of restaurant pho is its high sodium content, which can exceed a full day's recommended intake.
Source of Refined Carbs: The traditional rice noodles in pho offer energy but are a source of refined carbohydrates, which can be limited for better blood sugar control.
Customization is Key: You can greatly improve pho's healthiness by choosing leaner protein, adding more vegetables, and limiting high-sodium sauces and noodles.
Immune-Boosting Herbs: Fresh herbs and spices used as garnishes are packed with vitamins and antioxidants that support immune function and reduce inflammation.

The Core Components of Pho

To determine if pho is a healthy choice, it's essential to break down its core components: the broth, noodles, protein, and garnishes. Each plays a role in the overall nutritional profile of the meal.

Broth

The foundation of any great pho is its long-simmered bone broth. This process extracts collagen, gelatin, and minerals from the bones, which can support joint and gut health. Spices like ginger, star anise, and cinnamon add flavor and anti-inflammatory compounds. The main concern with restaurant broth is its potentially high sodium content, which can be over 1,000 mg per serving.

Noodles

Traditionally, pho uses flat rice noodles, which are naturally gluten-free. These provide a source of carbohydrates for energy. However, they are also a refined carb source and can be low in fiber. Portion size matters greatly, as a large portion can significantly increase the total calorie and carb count.

Protein

The protein in pho typically comes from thinly sliced beef (phở bò) or chicken (phở gà). These are excellent sources of high-quality protein, essential for muscle repair and satiety. Vegetarian versions often use tofu or tempeh, which are also good protein sources. Opting for lean cuts of meat like flank steak or chicken breast minimizes saturated fat intake.

Garnishes and Herbs

Fresh garnishes like bean sprouts, Thai basil, cilantro, and lime juice are where pho gets its boost of vitamins and antioxidants.

Bean sprouts: Provide fiber and vitamin C.
Lime juice: Adds vitamin C and a refreshing tang.
Herbs (basil, cilantro): Contain antioxidants and can have anti-inflammatory effects.
Chili peppers: Can boost metabolism.

Potential Downsides and Solutions

While pho has many benefits, certain drawbacks can arise, especially with restaurant versions. Here’s how to navigate them.

High Sodium Content

As mentioned, restaurant pho broth is often very high in sodium. To reduce sodium:

Ask for a low-sodium broth if available.
Make your own broth at home, where you can control the salt content.
Minimize or skip the high-sodium condiments like hoisin and fish sauce.

High Refined Carbohydrates

The rice noodles, while tasty, can be a major source of refined carbs and can impact blood sugar levels. Strategies to manage this include:

Requesting fewer noodles or a half-portion.
Doubling the amount of vegetables to increase fiber and fullness.
Using alternative low-carb noodles like spiralized zucchini or shirataki noodles, especially when making pho at home.

Varying Calorie Count

Pho's calorie count can range significantly depending on the serving size and fat content. While a moderate bowl can be around 350-500 calories, large restaurant versions with fatty cuts of meat can soar to 900-1,200 calories. Choosing smaller portions and lean proteins is key for calorie management.

Pho vs. Ramen: A Nutritional Comparison

Often compared to ramen, pho generally comes out as the healthier option due to its leaner profile and fresh ingredients. This table highlights some key differences:


Feature	Pho (avg restaurant serving)	Ramen (avg restaurant serving)
Calories	350-500	500-800+
Fat	2-10g (from lean protein)	15-25g (from fatty broth/meat)
Sodium	800-2,375mg	1,500-2,000mg+
Noodles	Rice noodles (gluten-free)	Wheat noodles (not gluten-free)
Broth	Generally lighter, bone-based	Often richer, heavier, oil-based

How to Make Pho Healthier

To ensure your pho experience is as nutritious as possible, follow these practical tips:

Choose Lean Proteins: Opt for lean cuts of beef (eye of round, flank) or chicken breast over fattier cuts. Tofu is an excellent, low-fat alternative for vegetarians.
Increase the Veggies: Ask for extra vegetables and herbs to boost fiber, vitamins, and minerals. Add-ins like bean sprouts, bok choy, mushrooms, and spinach are great choices.
Reduce Noodles: Request a smaller portion of rice noodles to cut back on refined carbs and overall calories.
Limit Sauces: Use hoisin and Sriracha sparingly. Instead, rely on fresh lime, chili, and herbs for flavor.
Consider Making It at Home: This allows for complete control over broth ingredients and sodium levels. You can also use lower-carb noodle substitutes like spiralized vegetables.

Conclusion

In summary, is eating pho healthy for you? The answer is a qualified yes. Pho can be a well-balanced and nutritious meal, packed with protein, vitamins, and minerals, provided you make mindful choices. The primary health concerns lie in high sodium and refined carb levels, which are often concentrated in large restaurant portions. By focusing on leaner protein, increasing fresh vegetables, and controlling the amount of noodles and salty sauces, you can transform a typical restaurant bowl into a truly healthy and delicious culinary experience. Enjoy the many health benefits this Vietnamese staple has to offer with a few simple modifications. For more on how to modify your diet, see this helpful resource: Healthline: How to make pho healthier.

Frequently Asked Questions

Yes, traditional pho made with rice noodles is naturally gluten-free. Always confirm with the restaurant, however, as some places might use additives or cross-contaminate during preparation.

Yes, pho can be part of a weight management plan. To make it diet-friendly, focus on lean protein, increase vegetables, and reduce the noodle portion size to control calories and carbs.

To reduce sodium, make pho at home to control the salt, or at a restaurant, ask for a low-sodium broth and use less of the salty sauces like fish sauce and hoisin.

Pho broth, especially when simmered from bones for a long time, contains beneficial collagen, gelatin, and minerals. However, its high sodium content is a concern and should be monitored.

Yes, many restaurants offer vegetarian pho made with a vegetable-based broth and protein options like tofu or mushrooms. This is also a low-calorie, zero-cholesterol option.

Pho is generally considered healthier than ramen. Pho typically has a clearer, leaner broth, while ramen often uses a fatty, oil-heavy broth and processed seasonings, resulting in more calories, fat, and sodium.

Yes, pho contains various vitamins and minerals, especially when garnished with fresh ingredients. The bone broth provides minerals like calcium, while the herbs contribute vitamins A and C.