Is pho considered a healthy food? An in-depth nutritional guide

October 23, 2025 •

3 min read

A typical serving of pho contains 350-500 calories and 20-30 grams of protein, indicating it can be a balanced meal. This raises the question: is pho considered a healthy food, or are there hidden health concerns to be aware of?

Quick Summary

Pho can be a healthy food option when prepared with lean protein and fresh herbs, but its nutritional value depends on ingredients and portion size. High sodium content is a key concern to manage for a truly healthful meal.

Key Points

Rich in Protein: Pho is an excellent source of protein, especially when made with lean beef, chicken, or tofu.
Source of Collagen and Minerals: The traditional bone broth provides collagen for joint health and essential minerals like calcium.
High in Sodium: Restaurant-prepared pho often contains very high levels of sodium, a major health concern to manage.
Gluten-Free Option: With traditional rice noodles, pho is a naturally gluten-free dish, though cross-contamination should be considered.
Customizable for Health: You can easily make pho healthier by adding more vegetables, using less broth, and choosing leaner proteins.
Lower Calorie than Alternatives: Compared to ramen, pho is generally lower in calories and fat, making it a better option for weight management.

Understanding the Components of Pho

Pho, the beloved Vietnamese noodle soup, is a harmonious blend of several key ingredients, each contributing to its overall nutritional profile. The healthiness of a bowl depends heavily on how it is prepared and the components chosen.

The Nutritional Power of the Broth

The heart and soul of any pho is its aromatic, slow-simmered broth. Traditionally made from beef or chicken bones, it can offer a number of health benefits:

Collagen and minerals: The long simmering process extracts collagen, gelatin, and minerals from the bones. Collagen is beneficial for joint mobility and skin health, while minerals like calcium, magnesium, and phosphorus support overall well-being.
Immune support: Ingredients like ginger, star anise, and cinnamon, known for anti-inflammatory and antioxidant properties, are often infused into the broth, potentially boosting immune function.
High sodium: A significant concern with restaurant-prepared pho is its high sodium content. A single bowl can contain over 1,000 mg, sometimes exceeding the recommended daily intake. This can be a concern for individuals with high blood pressure.

Proteins, Noodles, and Fresh Toppings

Pho offers a variety of protein and carbohydrate sources, topped with a burst of fresh flavor.

Protein: Lean beef (like flank or eye of round), chicken breast, or tofu are common, providing a substantial dose of protein crucial for muscle repair and satiety.
Noodles: Pho typically uses flat rice noodles (bánh phở), which are gluten-free. While they provide quick energy from carbohydrates, they are low in fiber, and excess consumption can increase the carb load.
Herbs and vegetables: Garnishes like bean sprouts, basil, cilantro, and lime add vital vitamins, antioxidants, and a small amount of fiber. Adding extra vegetables like bok choy or broccoli can significantly increase the fiber and nutrient density of the meal.

Customizing Your Pho for Maximum Health Benefits

Making simple adjustments can transform a standard bowl of pho into a nutritional powerhouse.

How to Make a Healthier Bowl

Reduce noodles: Requesting less noodle or swapping them for spiralized vegetables like zucchini or daikon can drastically cut carbohydrates and calories.
Boost the veggies: Ask for extra fresh vegetables and herbs to increase fiber, vitamins, and minerals.
Go lean on protein: Choose leaner cuts of beef, chicken breast, or tofu to lower the saturated fat and calorie count.
Control the sodium: Manage your sodium intake by requesting low-sodium broth or by not consuming all of the broth. Limit salty condiments like hoisin and fish sauce, opting for fresh lime, chili, and herbs instead.

Pho vs. Ramen: A Nutritional Comparison

When comparing pho to its popular Japanese counterpart, ramen, pho typically emerges as the healthier option, especially when considering fat and calorie content.


Feature	Pho	Ramen
Broth Base	Clear, slow-simmered bone broth with aromatics.	Thicker, often oilier and fattier broth.
Noodles	Thin, gluten-free rice noodles (`bánh phở`).	Wheat-based egg noodles.
Calories	Generally 350-500 calories per bowl, depending on portion and ingredients.	Often 500-800+ calories per bowl due to fatty broth and processed toppings.
Protein	Contains 20-30+ grams from lean beef, chicken, or tofu.	Can be lower in protein, with fatty pork often contributing.
Sodium	High, often 800-1,500+ mg per bowl; depends on preparation.	Very high, often 1,500-2,000+ mg per bowl.

Conclusion: A Healthy Meal by Design

Is pho considered a healthy food? Yes, it can be, especially with mindful choices. Pho offers a balanced meal with high-quality protein, energizing carbohydrates from gluten-free rice noodles, and a host of vitamins and minerals from fresh herbs and a collagen-rich broth. However, its primary drawback is a potentially high sodium level, particularly in restaurant versions. The key to enjoying a healthy bowl of pho is customization: opting for leaner proteins, prioritizing fresh vegetables, and being conscious of broth and condiment intake. By doing so, you can enjoy this flavorful and comforting Vietnamese staple guilt-free, making it a valuable addition to a balanced diet.

For more information on the potential health benefits of a gluten-free diet, a helpful resource is the Mayo Clinic's guide on the topic.

Frequently Asked Questions

Yes, pho can be good for weight loss as part of a balanced diet. It is relatively low in calories but high in protein, which helps promote satiety. To maximize weight loss benefits, reduce noodle portions, and add extra vegetables.

Yes, pho can be very high in sodium, particularly in restaurant versions where the broth is heavily seasoned. A single bowl can contain a significant portion of your recommended daily sodium intake. To reduce sodium, ask for a low-sodium broth or limit your consumption of the broth and salty condiments like hoisin and fish sauce.

Yes, the slow-simmered bone broth in pho provides minerals and collagen, which can support joint and gut health. However, the high sodium content is a drawback that should be managed, especially when ordering from restaurants.

Yes, traditional pho is made with rice noodles, which are naturally gluten-free. However, it is important to confirm with the restaurant, as some may use wheat-based noodles or experience cross-contamination with gluten-containing ingredients.

Yes, pho can be made vegetarian or vegan. The meat is replaced with plant-based protein like tofu or tempeh, and the bone broth is substituted with a flavorful vegetable broth infused with aromatic spices.

Generally, pho is considered healthier than ramen. Pho typically has fewer calories and less fat due to its leaner protein and lighter broth. However, both soups can be high in sodium, so it is important to be mindful of that.

To make pho healthier at home, use low-sodium broth, add more fresh vegetables and herbs, and choose lean proteins like chicken breast or eye of round beef. You can also reduce the amount of rice noodles and limit salty condiments.