What Type of Pho is Healthy? A Guide to Nutritious Choices

November 22, 2025 •

4 min read

A typical bowl of traditional pho contains between 350-500 calories, depending on the preparation and ingredients. Understanding what type of pho is healthy comes down to making intentional choices about your broth, protein, and vegetable-to-noodle ratio.

Quick Summary

The healthiest pho depends on smart customizations like choosing lean proteins, opting for low-sodium broth, and adding extra fresh herbs and vegetables for fiber and nutrients. Balance your ingredients for a nourishing meal.

Key Points

Choose a Low-Sodium Broth: Homemade or low-sodium store-bought broth allows for maximum flavor control without excessive salt.
Opt for Lean Protein: Skinless chicken breast, eye of round beef, or tofu are excellent, low-fat protein sources for your pho.
Increase Vegetable and Herb Content: Ask for extra vegetables and fresh herbs like cilantro and basil to boost fiber, vitamins, and antioxidants.
Manage Noodle Portions: Reduce calorie and carb intake by requesting fewer noodles or supplementing them with more vegetables.
Limit Salty Condiments: Avoid excessive hoisin and Sriracha, and instead use fresh lime and chilis for extra flavor.
Make it at Home: Preparing pho yourself is the best way to control all ingredients and ensure a truly healthy and balanced meal.

The Healthiest Pho Starts with the Broth

While often celebrated for its flavor, the broth is the most critical component to consider when determining what type of pho is healthy. Restaurant pho can contain a significant amount of sodium, sometimes reaching or exceeding a person’s entire daily recommended intake. The healthiest broth option is either a low-sodium, store-bought bone broth or a homemade version where you can fully control the salt content. A well-prepared bone broth offers minerals like calcium, magnesium, and phosphorus, while also providing collagen for connective tissue health. For vegetarians, a flavorful vegetable broth is a nutritious, cholesterol-free alternative that can be just as satisfying. The key is to prioritize a less salty base and let the fresh herbs and spices provide the main flavor.

Making a Healthy Protein Choice

Protein is a centerpiece of pho, and your selection heavily influences the meal's nutritional profile. Lean protein is the best option for managing fat and calorie intake.

Chicken Pho (Pho Ga): This is often considered one of the leanest options, especially when using skinless chicken breast. A bowl of chicken pho typically has a lower fat and calorie count than a beef-based version, making it ideal for heart health and weight loss.
Lean Beef Pho (Pho Bo): For beef lovers, opting for a leaner cut of beef is the way to go. Choices like thinly sliced eye of round or flank steak are lower in saturated fat compared to brisket or meatballs. The hot broth perfectly cooks the lean beef slices, minimizing added fat. Beef pho also provides a higher protein content than most vegetarian bowls.
Vegetarian Pho: Using tofu, mushrooms, or tempeh as your protein source is a great way to enjoy pho with zero cholesterol and fewer calories. This variation is plant-based and can be loaded with nutrients, making it a very healthy choice. You can press the tofu to remove excess water and then sauté it for a crispier texture before adding it to your bowl.

Loading Up on Health-Boosting Toppings and Minimizing Carbs

Traditional pho includes a generous serving of rice noodles, which are a source of carbohydrates but low in fiber. To make your pho healthier, focus on increasing the vegetable and herb content while reducing the number of noodles. Consider the following additions to boost your bowl's nutritional value:

Extra Vegetables: Ask for additional vegetables like bok choy, mushrooms, carrots, or spinach to add fiber, vitamins, and minerals.
Fresh Herbs: Cilantro, Thai basil, and mint are essential for flavor and provide antioxidants and anti-inflammatory properties.
Sprouts: Bean sprouts add a satisfying crunch and a small amount of dietary fiber.
Chili and Lime: Use sliced chili peppers and a generous squeeze of lime to add flavor without piling on sodium-rich sauces like hoisin or Sriracha.
Noodle Alternatives: For those seeking significantly fewer carbs, alternatives like zucchini noodles or shirataki konjac noodles can be used, especially in homemade pho.

Comparing Healthier Pho Variations


Type of Pho	Calories (Avg)	Protein (g)	Sodium (mg)	Fat (g)	Notes
Chicken Pho	350-450	25-30	800-1,200	2-5	Leanest meat option; good for weight loss.
Lean Beef Pho	400-500	30-35	1,000-2,375	5-10	Highest protein content; choose lean cuts like eye of round.
Vegetarian Pho	300-400	15-20	800-1,200	0-2	Cholesterol-free; low in fat and calories.

How to Make Pho Healthier at Home

Making pho at home is the best way to control all ingredients and maximize health benefits. You can create a rich, flavorful broth without excessive salt by simmering your own bones or using a low-sodium stock. Toasting whole spices like star anise, cinnamon sticks, and ginger before simmering helps build a complex flavor profile. When assembling your bowl, you can significantly reduce calories by using half the noodles and doubling the vegetables. Home preparation allows for complete customization and avoids the high sodium and potentially large portion sizes often found in restaurants.

The Bottom Line

The key to a healthy bowl of pho lies in making smart, intentional choices. By selecting a low-sodium base, opting for a lean protein like chicken or tofu, and prioritizing fresh herbs and vegetables over excessive noodles, you can transform this delicious dish into a remarkably nutritious meal. While beef pho can be healthy with lean cuts, chicken and vegetarian versions are generally lower in fat and calories. The real secret is customization, whether you're dining out or cooking at home, to manage sodium and boost nutrients. For more information on dietary choices, consult reliable sources such as the National Institutes of Health (NIH) or the American Heart Association (AHA) for guidance on daily sodium intake and healthy fats.

Frequently Asked Questions

Chicken pho is generally considered healthier as it has a lower fat and calorie content compared to beef pho. However, a lean cut of beef, like eye of round, can still be a nutritious option.

To reduce sodium, use a homemade or low-sodium broth base. When dining out, ask for less broth and limit or skip high-sodium condiments like hoisin and fish sauce. Instead, use fresh herbs and lime for flavor.

Yes, vegetarian pho is a very healthy choice, as it is cholesterol-free and lower in calories and fat than meat-based versions. It can be made with vegetable broth and protein sources like tofu or mushrooms.

Pho can be good for weight loss due to its low calorie count and high protein content, which promotes satiety. For best results, reduce the amount of noodles and increase the vegetables.

The healthiest toppings are fresh herbs like cilantro, Thai basil, and mint, along with bean sprouts and sliced chili peppers. These add flavor, fiber, and nutrients without extra sodium or calories.

Rice noodles provide carbohydrates for energy but are low in fiber. They are gluten-free, but for a healthier, lower-carb option, consider using fewer noodles or replacing them with alternatives like zucchini noodles, especially when cooking at home.

High-quality pho broth offers hydration and can contain minerals like calcium, magnesium, and phosphorus from simmered bones. The herbs and spices used in the broth, such as ginger and star anise, also have anti-inflammatory properties.