Is Pho Considered Low Calorie? A Nutritional Deep Dive

October 17, 2025 •

3 min read

On average, a medium-sized bowl of chicken pho contains approximately 350-450 calories, positioning it as a moderate option compared to many other restaurant dishes. Yet, the question "is pho considered low calorie?" depends heavily on preparation, portion size, and the ingredients you choose.

Quick Summary

An average bowl of pho is moderately low in calories, typically ranging from 350 to 500, but restaurant versions can be much higher. Key factors like noodle quantity, protein type, and added sauces significantly influence the final calorie count. While the bone broth offers nutritional benefits, high sodium content is a major consideration for health-conscious diners.

Key Points

Moderate Calories: An average-sized bowl of pho typically contains between 350 and 500 calories, making it a moderately low-calorie meal choice, especially when compared to heartier alternatives like ramen.
Customization is Key: The final calorie count is highly dependent on the ingredients. Selecting lean protein (chicken, tofu) and reducing the noodle portion can significantly lower calories.
Watch the Sodium: Restaurant-prepared pho can contain a very high amount of sodium, often exceeding 1,000 mg per bowl. This is a primary health concern to manage, especially for those with high blood pressure.
Rich in Protein: Pho is an excellent source of protein, especially when made with lean meat. This helps promote satiety and muscle repair, aiding in weight management.
Nutrient-Dense Broth: The bone broth base provides essential minerals like calcium and magnesium, while fresh herbs and spices add vitamins and antioxidants.
Homemade Offers Control: Making pho at home is the best way to control both calorie and sodium content. Using a low-sodium broth and adding extra vegetables are simple strategies for a healthier bowl.
Mind Portion Sizes: Large bowls common in restaurants can push the calorie count much higher, sometimes exceeding 900 calories. Opting for a smaller size or sharing can help manage intake.

Understanding the Nutritional Landscape of Pho

Pho, a beloved Vietnamese noodle soup, has gained global recognition for its aromatic broth and delicate flavors. Its reputation as a light, healthy meal is largely deserved, but with notable caveats. A homemade bowl with lean protein and controlled portions can indeed be low in calories, while a large, restaurant-sized serving with fatty cuts of meat and heavy sauces can pack a surprisingly high caloric punch.

Core Components and Their Calorie Impact

The Broth: As the foundation of the dish, the broth's calorie count depends on whether it's made from lean chicken or fatty beef bones, or vegetables. Homemade versions with low-sodium ingredients offer maximum control.
The Noodles: Rice noodles provide a substantial portion of the carbohydrates and, therefore, the calories. A typical serving can contain 40-60 grams of carbs. Reducing the noodle portion or using low-carb alternatives like shirataki noodles or extra bean sprouts can drastically lower the overall calories.
The Protein: Choosing a lean protein is crucial for keeping pho low calorie. Chicken breast (pho ga) and lean cuts of beef (pho bo) are good options, while fattier cuts like brisket will increase the calorie and fat content. Plant-based proteins like tofu are another low-calorie, zero-cholesterol choice.
The Toppings: Fresh herbs and bean sprouts are low in calories and add vitamins, antioxidants, and fiber. However, high-calorie additions like fried shallots or extra sauces can quickly inflate the count.

The Hidden Threat of High Sodium

While calories are often the primary concern for those watching their weight, the sodium content in pho should not be overlooked. Many restaurant-prepared broths are loaded with salt and MSG to boost flavor. A single bowl can contain over 1,000 mg of sodium, approaching the daily recommended limit of 2,300 mg. Excessive sodium can lead to high blood pressure and other cardiovascular issues. To mitigate this, consider asking for low-sodium broth, using sauces sparingly, or making your own at home where you control the salt.

How Pho Compares to Other Soups

To put pho's calorie count into perspective, it's helpful to compare it with other popular noodle soups like ramen. In most cases, pho emerges as the lighter, more nutrient-dense option.


Soup Type	Calories (avg)	Fat (avg)	Protein (avg)
Pho (medium, restaurant)	350-500	5-10g	25-30g
Ramen (medium, restaurant)	500-800+	15-25g	20-25g

As the table shows, ramen's often heavy, oily broth and fatty meat cuts contribute to a much higher calorie count. Pho's clear broth and use of fresh herbs make it a more balanced and typically lower-calorie choice.

Making Healthier Choices

Controlling the nutritional profile of your pho is simple with a few smart swaps. When ordering out, ask for less noodles or extra vegetables. Opt for leaner protein, such as chicken breast or tofu, instead of fattier beef cuts. At home, prepare your own broth with low-sodium stock and load up on fresh herbs like cilantro and basil for flavor. Viet World Kitchen offers great ideas for low-carb noodle alternatives.

Conclusion

So, is pho considered low calorie? Yes, it can be, but it's not guaranteed. The final calorie count is determined by your choices regarding portion size, protein type, and sauces. With careful customization, pho can be a nutritious, satisfying, and very healthy meal that fits into a weight management plan. The key is to be mindful of potentially high sodium levels and to prioritize fresh ingredients over calorie-dense additions. By making informed decisions, you can enjoy all the delicious flavors of pho while staying on track with your health goals.

Frequently Asked Questions

A medium-sized bowl of pho typically contains between 350 and 500 calories, though this can vary greatly based on portion size and ingredients used, such as the type of protein and amount of noodles.

Yes, pho can be a good choice for weight loss when customized properly. It's high in protein, which helps with satiety, and its low-fat broth can be hydrating. However, it's important to be mindful of high sodium levels and portion sizes.

In most cases, pho is the healthier option. It tends to be lower in fat and calories, with a cleaner broth. Ramen often has higher fat and sodium content due to its oilier broth and fattier meat cuts.

To reduce calories, you can request fewer noodles or replace some with extra bean sprouts or spiralized vegetables like zucchini. Choose a lean protein like chicken breast or tofu and go easy on high-calorie sauces.

The bone broth in pho is nutritious, containing collagen and minerals. However, restaurant broths are often very high in sodium. Making it at home or asking for low-sodium options helps control salt intake.

Yes, traditional pho is made with rice noodles and is naturally gluten-free. However, always confirm with the restaurant about preparation methods to avoid cross-contamination if you have celiac disease.

The biggest health concern is the extremely high sodium content, which can contain a significant portion of your recommended daily allowance in a single bowl. Portion sizes can also be large, leading to higher-than-expected calorie intake.