Is Pho Healthier Than Ramen Noodles? A Nutritional Breakdown

October 22, 2025 •

4 min read

With a single packet of instant ramen containing over 1,500mg of sodium, it is clear that not all noodle soups are created equal. The ongoing debate of is pho healthier than ramen noodles often comes down to ingredients, preparation, and portion size, and the answer isn't as simple as choosing one over the other without context.

Quick Summary

This article compares the nutritional differences between traditional pho and ramen, detailing the impact of ingredients like broth, noodles, and toppings. It provides guidance on choosing the healthier option and offers practical tips for customization to better fit dietary needs.

Key Points

Pho is Generally Healthier: Traditional pho is typically lower in calories and fat compared to restaurant or instant ramen.
Sodium is a Concern for Both: Both pho and ramen can be very high in sodium, but ramen is often saltier, especially instant varieties.
Instant Ramen Lacks Nutrients: Processed instant ramen is low in essential vitamins, minerals, and fiber and high in unhealthy fats.
Customization is Key: Adding fresh vegetables, using lean proteins, and controlling broth intake can make either soup a more nutritious meal.
Noodle Differences Matter: Pho uses gluten-free rice noodles, while ramen uses wheat noodles, which is an important consideration for dietary restrictions.

Pho vs. Ramen: A Tale of Two Soups

At first glance, these two beloved noodle soups—one from Vietnam, the other from Japan—share a similar profile: a steaming bowl of broth, noodles, and various toppings. However, their preparation, ingredients, and nutritional outcomes differ significantly, leading many to wonder about the healthier option. While both can fit into a balanced diet, a closer look reveals why traditional pho often holds a nutritional edge over many versions of ramen, particularly the instant kind.

The Foundational Difference: Broth

The most significant nutritional divergence between pho and ramen lies in their broths. Authentic pho broth is typically made by simmering beef or chicken bones with a light, aromatic blend of spices such as star anise, cinnamon, ginger, and cloves. This process creates a clear, flavorful base that is generally lower in fat and calories than its Japanese counterpart.

Ramen broth, on the other hand, is known for its rich, hearty, and often cloudy base. It can be made from a variety of ingredients, including fatty pork bones (known as tonkotsu), miso, or soy sauce (shoyu). The long simmering of fatty bones in a tonkotsu broth can result in a higher fat and calorie content. Additionally, many instant ramen packets and some restaurant broths rely on high-sodium flavor packets and oils to create their signature taste, which elevates the overall saltiness and fat considerably.

The Noodle Comparison: Rice vs. Wheat

Another key difference is the type of noodle used. Pho traditionally uses flat rice noodles, which are naturally gluten-free. In contrast, ramen is made with wheat-based noodles, which can contain higher carbohydrate counts and are not suitable for those with gluten sensitivities. For those managing gluten intake, pho is the clear choice. For anyone else, the real nutritional impact depends more on portion size and overall bowl composition.

Toppings and Customization: An Opportunity for Health

Both soups feature a variety of toppings that can drastically alter their nutritional value. Here's a breakdown of common toppings and their impact:

Pho Toppings: Traditional pho is garnished with an array of fresh, vibrant herbs and vegetables, including cilantro, Thai basil, mint, bean sprouts, and lime wedges. These additions boost the dish's nutritional density with vitamins, minerals, and antioxidants while adding fresh flavor without extra calories or fat. Pho also often features leaner cuts of meat like flank steak or chicken.
Ramen Toppings: While restaurant ramen can feature nutritious toppings like eggs, seaweed, and vegetables, it also often includes fattier meats like chashu (braised pork belly). Instant ramen, by contrast, comes with dehydrated vegetables that offer minimal nutritional value.

Making Healthier Choices

No matter which soup you prefer, you can make smarter, healthier choices. The key is in customizing your meal and being mindful of portion sizes.

For Pho:

Go lean with protein: Opt for chicken breast or lean cuts of beef to reduce saturated fat.
Add extra vegetables: Ask for more bean sprouts, cilantro, and basil to increase fiber and micronutrients.
Use low-sodium broth: When cooking at home, use low-sodium broth. At a restaurant, a general rule is to simply drink less of the broth.
Reduce noodles: Request a smaller portion of rice noodles or substitute with spiralized vegetables.

For Ramen:

Choose lighter broth: Opt for a shoyu (soy sauce) or shio (salt) based broth over the heavier, fattier tonkotsu.
Enhance with fresh ingredients: Transform instant ramen by discarding the seasoning packet and using your own lower-sodium broth base. Add fresh vegetables like bok choy, mushrooms, and scallions.
Add lean protein: Incorporate tofu, eggs, or chicken to make the meal more filling and nutrient-dense.
Control sodium: If dining out, ask for less seasoning or drink only some of the broth. If using instant, use only a fraction of the seasoning packet.

Pho vs. Ramen Nutritional Comparison


Feature	Traditional Pho	Restaurant/Fresh Ramen	Instant Ramen
Broth	Clear, light, aromatic. Simmered beef/chicken bones, spices.	Rich, often creamy or oil-heavy. Pork bone (tonkotsu), miso, or soy-based.	Powdered flavor packet, often high in sodium and additives.
Noodles	Flat rice noodles (gluten-free).	Wheat noodles (not gluten-free).	Pre-cooked, fried wheat noodles.
Calories	350-500 kcal	500-800+ kcal	350-500 kcal (single packet).
Sodium	800-1,500mg	1,500-2,000mg+	1,500-2,000mg+.
Fat	2-10g (from lean protein)	15-25g (fatty broth/meat)	14g+ (from fried noodles).
Toppings	Fresh herbs, bean sprouts, lean beef, chicken.	Braised pork, egg, seaweed, bamboo shoots.	Dehydrated vegetables, minimal protein.
Nutritional Value	Higher from fresh ingredients.	Varies greatly by toppings and broth type.	Low in fiber, vitamins, and protein.

Conclusion

When asking, "Is pho healthier than ramen noodles?", the answer is a qualified yes. Traditional pho is generally the healthier choice due to its lighter broth, use of fresh herbs and leaner proteins, and gluten-free rice noodles. However, restaurant and instant ramen are not inherently unhealthy; their nutritional profile depends heavily on preparation and ingredients. The key takeaway is that both can be part of a healthy diet with mindful consumption and strategic customization. To maximize nutritional value, prioritize fresh ingredients, opt for leaner proteins, and, most importantly, be mindful of the sodium content in the broth. Making your own version of either soup at home provides the most control over the health profile and is the best way to ensure you are consuming a balanced, wholesome meal.

For a deeper dive into the health implications of highly processed noodles, consult resources like the WebMD article on ramen noodles.

Frequently Asked Questions

While instant pho tends to be a slightly better option, it's still highly processed. Both instant versions are generally high in sodium and contain fewer nutrients than fresh, restaurant-style soups. The best choice is always to make your own from fresh ingredients.

For instant versions, only use a fraction of the seasoning packet or replace it entirely with your own low-sodium broth and spices. When dining out, focus on eating the noodles and toppings rather than drinking all the broth.

The biggest health risk, particularly with instant ramen, is the excessive sodium intake, which is linked to high blood pressure, heart disease, and an increased risk of stroke.

The nutritional value is comparable, but pho noodles (made from rice) are gluten-free, making them a better option for those with gluten sensitivities. Ultimately, the health of the meal depends more on the broth and toppings.

Yes, with modification. You can reduce the amount of traditional noodles or replace them with lower-carb alternatives like shirataki or spiralized vegetable noodles. Loading up on extra protein and vegetables is also beneficial.

It depends on the cut of meat. Lean chicken breast is generally lower in saturated fat than fatty cuts of beef often used in pho, such as brisket. However, both can be a healthy protein source when chosen carefully.

Pho is typically a better option for weight loss due to its lower calorie and fat content, especially when made with lean protein and extra vegetables. However, portions and sodium content must be managed for either soup.