What type of pho is healthiest? A guide to making nutritious choices

November 29, 2025 •

4 min read

Did you know a single restaurant bowl of pho can contain well over 1,000 mg of sodium, sometimes reaching up to 2,000 mg? Navigating what type of pho is healthiest involves making conscious choices, from the protein to the broth and toppings, to manage key health factors.

Quick Summary

This guide reveals the healthiest pho options and provides actionable tips for reducing sodium and fat while boosting nutrients and fiber in any bowl of Vietnamese noodle soup.

Key Points

Choose Lean Protein: Opt for skinless chicken breast, lean eye of round beef, or tofu to minimize fat and cholesterol.
Control Sodium: The high sodium in many restaurant broths is the biggest concern. Choose low-sodium broth or make it at home to manage salt intake.
Add Extra Vegetables: Boost fiber, vitamins, and minerals by asking for extra bean sprouts, bok choy, carrots, or other leafy greens.
Reduce Noodles: Cut down on carbs and calories by requesting fewer rice noodles or substituting them with alternatives like shirataki or spiralized veggies.
Season with Care: Limit or avoid salty hoisin and fish sauces, opting instead for fresh herbs, lime, and chiles for flavor.

The Main Health Considerations in Pho

While pho is widely considered a healthier takeout option, its nutritional profile can vary dramatically. Three key factors influence whether your bowl is a nutritional powerhouse or a sodium-heavy, carb-dense meal: the broth, the noodles, and the protein.

The Sodium Challenge

The primary health concern with pho, especially at restaurants, is the high sodium content. Broth bases are often heavily seasoned to enhance flavor, which can quickly lead to exceeding your daily recommended sodium intake. Excess sodium contributes to high blood pressure and other cardiovascular issues.

Noodles and Carbohydrates

Traditional pho uses white rice noodles, which, while gluten-free, are high in refined carbohydrates and low in fiber. While they provide energy, too many noodles can significantly increase the calorie count and may spike blood sugar levels. This is particularly relevant for those monitoring carb intake.

The Fat Factor

The fat content of pho depends largely on the protein choice. Fatty cuts of beef or additions like fatty brisket can increase the saturated fat content of the dish. Saturated fat, consumed in excess, can raise blood cholesterol and increase the risk of heart disease.

Comparing Pho Variations for Health

Beef Pho (Phở Bò)

Beef pho typically offers the highest protein content, making it a great option for muscle building and satiety. The traditional bone broth also contains beneficial collagen and minerals. To make beef pho healthier, opt for lean cuts like eye of round steak, which is thinly sliced and cooked quickly by the hot broth, or flank steak. Requesting fewer noodles is another simple way to manage calories and carbs.

Chicken Pho (Phở Gà)

Chicken pho is often lower in both calories and fat than its beef counterpart, especially when made with skinless chicken breast. This makes it an excellent choice for heart health and weight loss. The broth is typically lighter but still savory, and you can boost its nutrient density with extra vegetables and herbs.

Vegetarian Pho (Phở Chay)

For the lowest calorie count and zero cholesterol, vegetarian or vegan pho is the clear winner. This variation uses a vegetable broth instead of bone broth and replaces meat with plant-based protein like tofu, tempeh, or mushrooms. You can also maximize the fiber content by adding a wide variety of vegetables, from bok choy to broccoli.

How to Make Any Pho Bowl Healthier

Regardless of your protein choice, you can apply several strategies to make your pho more nutritious, whether you're ordering out or cooking at home.

Tip: Reduce Sodium in Broth

Order smartly: When dining out, ask for less broth or a lower-sodium version if available. Better yet, prepare your own broth at home using low-sodium stock, controlling the amount of salt and fish sauce you add. A flavorful low-sodium broth can be made with toasted spices like star anise and fennel seeds. For an excellent low-sodium recipe, check out this guide from Health eCooks low sodium recipe.

Tip: Swap or Reduce Noodles

Less is more: Simply ask for fewer noodles in your bowl to lower the total carbohydrates and calories.
Go low-carb: Replace traditional rice noodles with low-carb alternatives like shirataki noodles or spiralized vegetables such as zucchini or daikon. This significantly reduces calories and boosts fiber.

Tip: Load Up on Fresh Toppings

Embrace the greens: Add extra bean sprouts, cilantro, basil, mint, and thinly sliced onion. These fresh garnishes are low in calories and packed with vitamins, minerals, and antioxidants.

Tip: Be Mindful of Condiments

Limit salty sauces: Be cautious with additions like hoisin sauce, fish sauce, and sriracha, as they significantly increase the sodium and sugar content. Try seasoning with fresh lime juice, chili, or extra herbs instead.

Pho Health Comparison


Feature	Beef Pho	Chicken Pho	Vegetarian Pho
Average Calories	~400–500+	~350–450	~300–400
Fat Content	Moderate, varies by cut	Low, especially with breast	Very Low, almost zero
Protein Content	High (~23–33g)	High (~20–30g)	Moderate (~15–20g with tofu)
Cholesterol	Contains cholesterol from meat	Low cholesterol	Zero cholesterol
Sodium Concern	High (often >1000mg)	High (often >1000mg)	Still High in restaurant broth

Conclusion: Making the Healthiest Pho Choice

Ultimately, the healthiest pho is the one you customize to meet your dietary needs. While vegetarian pho starts with a lower calorie and cholesterol baseline, both beef and chicken options can be made exceptionally healthy by making mindful modifications. The universal keys to a healthier pho bowl are to choose leaner protein, control the sodium, add more vegetables for fiber, and limit the high-sodium sauces. By prioritizing these adjustments, you can enjoy this flavorful and comforting Vietnamese noodle soup without compromising your wellness goals.

Frequently Asked Questions

Yes, pho can be beneficial for weight loss, as it is a filling, low-fat meal, especially when you choose lean protein like chicken or tofu, reduce the amount of noodles, and increase the vegetable content.

Chicken pho is typically healthier than beef pho, as it generally contains fewer calories and less fat, especially when using skinless breast meat.

To reduce sodium, you can ask for a smaller portion of broth, opt for less fish sauce and hoisin, and season your bowl with fresh lime and chiles instead.

Yes, vegetarian pho is a very healthy option, as it is typically the lowest in calories and has zero cholesterol. The key is to ensure the vegetable broth is low-sodium and to add plenty of tofu, tempeh, or mushrooms for protein.

Yes, you can make your pho healthier by requesting fewer rice noodles or replacing them with low-carb, low-calorie alternatives like shirataki noodles or spiralized vegetables such as zucchini.

Pho broth, especially when made from bones, contains collagen and minerals that can support joint and gut health. It also contains healing spices like ginger, star anise, and cinnamon, which have anti-inflammatory properties.

In most cases, yes. Pho is generally healthier than ramen, which often contains fattier broth and more processed seasonings, leading to higher calories and sodium content.