Understanding the Nuances: Is Vietnamese Food Actually Healthy?

October 17, 2025 •

5 min read

According to the UK travel website The Culture Trip, Vietnamese cuisine has been ranked among the top 10 healthiest globally. However, the real answer to the question, Is Vietnamese food actually healthy? is more nuanced, depending heavily on the specific dish and preparation method.

Quick Summary

Vietnamese cuisine, known for its focus on fresh herbs, vegetables, and lean proteins, is considered very healthy. Common dishes are often steamed, boiled, or grilled, keeping them low in fat. The healthfulness can vary, however, with deep-fried items, high-sodium broths, and sugary sauces being less healthy choices.

Key Points

Freshness is Key: The foundation of Vietnamese cuisine is its heavy use of fresh herbs and vegetables, which provide fiber, vitamins, and antioxidants.
Healthy Cooking Methods: Traditional Vietnamese cooking relies on steaming, boiling, and grilling rather than deep-frying, keeping dishes low in fat.
Lean Protein Sources: Meals frequently feature lean proteins like fish, shrimp, chicken, and tofu, contributing to heart health and muscle repair.
Mindful of Sodium: While broth and fish sauce can be high in sodium, you can control your intake by managing your consumption of broth and sauces.
Choose Carefully: Not all dishes are created equal; opting for fresh spring rolls (gỏi cuốn) and broth-based soups (phở) is healthier than choosing deep-fried items like chả giò.
Gut Health Benefits: Fermented ingredients like fish sauce and pickled vegetables provide probiotics that support digestive health.

Vietnamese cuisine is celebrated worldwide for its vibrant, fresh flavors and light character, a stark contrast to many heavier, oilier dishes found in other culinary traditions. The secret to its generally healthy reputation lies in its foundation of fresh herbs, nutrient-dense vegetables, and minimal use of fats. However, as with any cuisine, some choices are healthier than others. By understanding the core principles and potential pitfalls, you can consistently make nutritious choices while enjoying the delightful flavors.

The Healthy Foundation of Vietnamese Cuisine

At its heart, traditional Vietnamese food relies on a few simple, health-promoting principles:

Emphasis on Fresh Herbs and Vegetables: A generous platter of fresh herbs like cilantro, mint, and Thai basil accompanies most meals, adding flavor, fiber, and essential vitamins A, C, and K. Vegetables like bean sprouts, cucumbers, and carrots provide crucial fiber for digestive health.
Cooking Methods that Minimize Fat: Unlike the heavy frying common in some cuisines, traditional Vietnamese cooking often involves healthier methods such as steaming, boiling, and grilling. This approach preserves the natural flavors and nutrients of ingredients while keeping fat content low.
Lean Protein Sources: The cuisine frequently utilizes lean proteins such as chicken, fish, shrimp, and tofu. Seafood is an excellent source of omega-3 fatty acids, which are beneficial for heart and brain health.
Fermented Foods for Gut Health: Fish sauce (nước mắm) and pickled vegetables are fermented foods common in Vietnamese cooking. These ingredients are known to contain probiotics, which promote healthy gut flora and aid digestion.

A Closer Look at Popular Vietnamese Dishes

Many of Vietnam's most iconic dishes are great examples of healthy eating, provided you are mindful of preparation and portion size. Here’s a breakdown of some favorites:

The Good: Healthy Staples

Gỏi Cuốn (Fresh Spring Rolls): These are perhaps the healthiest option available. Packed with fresh herbs, vermicelli noodles, and lean protein (often shrimp or pork) wrapped in delicate rice paper, they are low in fat and high in fiber. For a healthier experience, opt for a light dipping sauce made from fish sauce instead of a heavier peanut sauce.
Phở (Noodle Soup): A clear, fragrant broth, rice noodles, lean meat, and a heap of fresh herbs make Phở a balanced and comforting meal. The bone broth provides collagen and minerals, while the lean protein supports muscle health. To make it even healthier, ask for more vegetables and fewer noodles to reduce carbs.
Bún Chả (Grilled Pork with Vermicelli): This dish features grilled pork patties and slices of marinated pork served with a bowl of thin vermicelli rice noodles and a side of dipping sauce and fresh herbs. Grilling the pork minimizes fat, and loading up on the herbs and vegetables balances the meal.

The 'Watch Out For': Less Healthy Options

Chả Giò (Fried Spring Rolls): The deep-fried counterpart to gỏi cuốn, these crispy rolls are delicious but high in saturated fat and calories due to the frying oil. They should be considered a treat rather than a dietary staple.
Bánh Xèo (Crispy Crêpe): While filled with vegetables, the batter of these savory pancakes is often made with a significant amount of oil for crispiness, making it higher in calories and fat than other options.
Coconut Milk-Based Curries and Desserts: Dishes like Chè (sweet soup dessert) or some curries rely on coconut milk, which is high in saturated fat and often contains added sugar.

Comparison: Vietnamese vs. Other Cuisines

When comparing Vietnamese food to other popular takeout cuisines, its advantages are clear. A typical Vietnamese meal emphasizes fresh, whole ingredients and healthier cooking methods, setting it apart from many alternatives.


Feature	Vietnamese Cuisine (Traditional)	American-Chinese Cuisine (Typical)	Western Fast Food (Typical)
Cooking Methods	Steaming, boiling, grilling	Deep-frying, heavy sauces	Deep-frying, grilling (often with fatty dressings)
Focus	Fresh herbs, vegetables, balanced flavors	Rich, heavy sauces, often deep-fried	High calories, high fat, convenience
Typical Ingredients	Fresh produce, lean proteins, rice noodles	Processed sauces, heavier proteins, deep-fried items	Processed ingredients, high sugar, high fat
Sodium Content	Can be high (fish sauce, broth); can be managed	Often very high in sauces	Often very high for flavor and preservation
Fiber Content	High due to fresh herbs and vegetables	Variable, often lower	Generally very low

How to Eat Vietnamese Food Healthily

Even when dining out, you can make smart choices. Here’s how to maximize the health benefits of your Vietnamese meal:

Choose fresh over fried: Opt for gỏi cuốn instead of chả giò as an appetizer.
Load up on herbs: Use the generous herb plate provided with your meal. The more vegetables and herbs you add, the more fiber and micronutrients you get.
Manage the broth: In phở, the broth can be high in sodium, especially in restaurants. If you are concerned, simply drink less of the broth or ask for a lower-sodium version if possible.
Control the sauce: Dip sparingly in sauces like fish sauce or peanut sauce, as they can add hidden calories, sodium, and sugar.
Choose lean protein: Opt for dishes with grilled chicken or fish rather than fatty pork cuts or deep-fried meats.
Ask for extra vegetables: Most restaurants are happy to accommodate requests for extra veggies in your soup or stir-fry. Try adding bok choy or mushrooms for extra fiber.
Beware of added sugar: Desserts and some drinks like chè are often very high in sugar and calories.

Conclusion: The Final Verdict

So, is Vietnamese food actually healthy? Yes, the traditional cuisine is exceptionally healthy due to its use of fresh ingredients, minimal fat, and light cooking methods. With its emphasis on balancing macronutrients and providing a wealth of vitamins and minerals, a typical Vietnamese meal is a delicious and nutritious option. However, it is important to be a mindful consumer, as modern or Westernized versions can sometimes be less healthy due to high sodium, added sugars, and deep-frying. By sticking to fresh rolls, broth-based soups, and grilled meats, and by loading up on the accompanying herbs, you can ensure that your Vietnamese meal is a healthy and flavorful choice.

For more information on dietary recommendations, see the Food and Agriculture Organization of the United Nations (FAO) guidelines on nutrition for Vietnam, which emphasize a balanced diet with plenty of vegetables and fish.

Frequently Asked Questions

Yes, pho is generally healthy due to its nutrient-dense bone broth, lean protein, and abundance of fresh herbs. However, restaurant versions can be high in sodium, so limiting the amount of broth and heavy sauces is recommended.

Fresh Vietnamese spring rolls (gỏi cuốn) are very healthy, as they are filled with fresh vegetables, herbs, and lean protein, and are not fried. In contrast, deep-fried spring rolls (chả giò) are high in fat and should be consumed in moderation.

While both cuisines can be healthy, Vietnamese food is often considered a healthier option, especially when compared to typical American-Chinese takeout. This is due to its reliance on fresher ingredients, lighter cooking methods, and less reliance on heavy, oily sauces.

The least healthy options are typically deep-fried dishes like chả giò (fried spring rolls), some savory crêpes like bánh xèo which can use a lot of oil, and sweet desserts (chè) that are high in sugar and coconut milk.

To reduce sodium, you can ask for less fish sauce or a lower-sodium broth in soup dishes. Limiting your use of dipping sauces and focusing on the fresh herbs and vegetables will also help.

Yes, Vietnamese food can be excellent for weight loss due to its focus on low-calorie, nutrient-dense ingredients. Opt for dishes like gỏi cuốn and phở with extra vegetables and less noodles for a satisfying, low-calorie meal.

Traditional Vietnamese cuisine uses minimal dairy products, making it a good option for people with lactose intolerance or those looking to reduce their dairy intake. The creamy taste in some desserts comes from coconut milk, not dairy.