Pho Nutrition Facts: Complete Guide to Calories, Health Benefits & More

Pho, the beloved Vietnamese noodle soup, has become a staple in restaurants across the United States. With its aromatic broth, tender noodles, fresh herbs, and savory protein, it’s no wonder this dish has captured the hearts of food enthusiasts nationwide. But if you’re watching your nutrition, you might be wondering about the nutritional profile of this comforting bowl of soup.

This comprehensive guide breaks down pho nutrition facts, explores its health benefits, and provides tips for making it part of a balanced diet.

What Is Pho?

Pho (pronounced “fuh”) is a traditional Vietnamese soup that originated in Northern Vietnam in the early 20th century. The dish consists of four main components:

• Broth: A deeply flavored liquid typically made by simmering beef or chicken bones with aromatic spices like star anise, cinnamon, coriander seeds, and cardamom for several hours
• Rice noodles: Flat, white noodles called “banh pho” that come in various widths
• Protein: Traditionally thinly sliced beef (rare or well-done), chicken, or in modern variations, tofu
• Garnishes: Fresh herbs (Thai basil, cilantro, mint), bean sprouts, lime wedges, jalapeños, and hoisin or sriracha sauce

The beauty of pho lies in its customizable nature, allowing diners to adjust the flavor profile and nutritional content to their preferences.

Complete Pho Nutrition Facts Breakdown

The nutritional content of pho varies significantly based on portion size, protein choice, noodle amount, and preparation method. Here’s a comprehensive breakdown of a typical medium bowl (about 2 cups or 475ml) of beef pho:

Calories in Pho

A standard bowl of pho contains approximately:

• Beef pho: 350-450 calories
• Chicken pho: 300-400 calories
• Tofu pho: 280-380 calories
• Large restaurant serving: 600-800 calories

The calorie count increases with additional noodles, fatty cuts of meat, and high-calorie condiments.

Macronutrient Profile

For a medium bowl of beef pho:

• Protein: 25-35 grams
• Carbohydrates: 40-50 grams
• Fat: 8-15 grams
• Fiber: 2-4 grams
• Sugar: 3-6 grams

Vitamins and Minerals

Pho provides a variety of essential micronutrients:

• Iron: Especially high in beef versions, supporting oxygen transport in blood
• B Vitamins: Including B12, niacin, and riboflavin from meat
• Vitamin A: From herbs and vegetables
• Vitamin C: From lime, herbs, and bean sprouts
• Calcium: From bone broth
• Phosphorus: Supporting bone health
• Potassium: Important for heart health and fluid balance

Sodium Content

One of the most significant nutritional considerations with pho is its sodium content:

• Average bowl: 1,000-2,000 mg of sodium
• Restaurant versions: Can contain up to 2,500 mg or more
• Recommended daily limit: 2,300 mg for most adults

A single bowl can provide nearly an entire day’s worth of sodium, which is something to consider if you’re monitoring salt intake.

Health Benefits of Pho

Beyond basic nutrition facts, pho offers several potential health benefits when consumed as part of a balanced diet.

High-Quality Protein Source

The protein content in pho is impressive, with most bowls providing 25-35 grams. Protein is essential for:

• Building and repairing muscle tissue
• Supporting immune function
• Producing enzymes and hormones
• Maintaining healthy skin, hair, and nails
• Promoting feelings of fullness and satiety

Bone Broth Benefits

Traditional pho broth is made by simmering bones for extended periods, creating a nutrient-rich liquid that may contain:

• Collagen: A protein that may support skin elasticity and joint health
• Glucosamine and chondroitin: Compounds associated with joint health and mobility
• Amino acids: Including glycine and proline, which support various body functions
• Minerals: Calcium, magnesium, and phosphorus leached from bones

While research on bone broth is ongoing, many people report feeling better when including it in their diet.

Anti-Inflammatory Properties

Several ingredients in pho contain compounds with anti-inflammatory effects:

• Ginger: Contains gingerol, a bioactive compound with powerful anti-inflammatory and antioxidant properties
• Star anise: Rich in antioxidants that may help reduce inflammation
• Herbs: Cilantro, basil, and mint contain polyphenols that combat oxidative stress
• Onions and garlic: Contain sulfur compounds with anti-inflammatory effects

Hydration and Digestive Support

The high liquid content of pho makes it excellent for hydration, while the warm broth can be soothing for the digestive system. The soup is often easier to digest than heavier meals, making it a popular choice when feeling under the weather.

Rich in Antioxidants

The combination of herbs, spices, and vegetables in pho provides a variety of antioxidants that help protect cells from damage caused by free radicals. These antioxidants may contribute to:

• Reduced risk of chronic diseases
• Better immune function
• Healthier aging
• Improved cardiovascular health

Naturally Gluten-Free Option

When made with rice noodles and gluten-free condiments, pho is naturally gluten-free, making it suitable for people with celiac disease or gluten sensitivity. Always verify with restaurants that no wheat-based ingredients are used in the broth or seasonings.

Potential Downsides and Concerns

While pho offers many nutritional benefits, there are some considerations to keep in mind.

High Sodium Content

The most significant nutritional concern with pho is its high sodium content. Excessive sodium intake can:

• Increase blood pressure in sodium-sensitive individuals
• Contribute to fluid retention
• Put strain on the kidneys
• Increase risk of heart disease and stroke over time

If you’re watching your sodium intake, consider asking for low-sodium broth or consuming only half the broth.

Calorie Density Can Vary Widely

Restaurant portions are often quite large, and the calorie count can add up quickly, especially with:

• Extra noodles
• Fatty cuts of meat
• High amounts of oil in the broth
• Generous amounts of hoisin and sriracha sauce

Limited Vegetable Content

Traditional pho often contains minimal vegetables in the broth itself, with garnishes being optional. This means you might not get as many vegetables as in other soup varieties unless you add them yourself.

Refined Carbohydrates

The white rice noodles in pho are refined carbohydrates with a high glycemic index, which can cause rapid spikes in blood sugar. This may be a concern for people with diabetes or those watching their blood sugar levels.

Comparing Different Types of Pho

Understanding the nutritional differences between pho variations can help you make informed choices.

Pho Bo (Beef Pho)

• Calories: 350-450 per medium bowl
• Protein: 30-35 grams
• Iron content: High
• Best for: Those seeking higher protein and iron intake

Pho Ga (Chicken Pho)

• Calories: 300-400 per medium bowl
• Protein: 25-30 grams
• Fat content: Lower than beef versions
• Best for: Those watching calorie and fat intake

Pho Chay (Vegetarian/Vegan Pho)

• Calories: 280-380 per medium bowl
• Protein: 15-25 grams (depending on tofu amount)
• Fiber: Often higher due to more vegetables
• Best for: Plant-based diets, lower calorie options

How to Make Pho Healthier

You can optimize the nutritional profile of pho with these simple modifications:

Reduce Sodium

• Make broth at home without added salt
• Request low-sodium broth at restaurants
• Drink only half the broth
• Avoid adding extra fish sauce or soy sauce
• Use fresh lime juice instead of salty condiments for flavor

Increase Vegetables

• Add extra bean sprouts, which are low in calories and high in fiber
• Include leafy greens like spinach or bok choy
• Add mushrooms for extra umami flavor and nutrients
• Include carrots, broccoli, or other vegetables
• Load up on fresh herbs

Choose Lean Proteins

• Opt for chicken breast instead of fattier cuts
• Choose lean beef cuts like sirloin or round
• Try tofu for a plant-based option
• Add shrimp for a low-calorie, high-protein option

Control Portion Sizes

• Order a small or medium bowl instead of large
• Ask for less noodles and more vegetables
• Share a large bowl with someone
• Save half for later

Improve Noodle Quality

• Use brown rice noodles for added fiber
• Try spiralized vegetables as a noodle substitute
• Reduce noodle portion and add more protein and vegetables

Pho Nutrition Facts for Weight Management

Pho can fit into various dietary approaches, including weight loss plans, when consumed mindfully.

Benefits for Weight Loss

• High protein content: Promotes satiety and helps preserve muscle mass
• High water content: Adds volume without excess calories
• Warmth factor: Hot soup may slow eating pace, allowing fullness signals to register
• Lower calorie option: Can be lower in calories than many restaurant meals

Considerations for Weight Loss

• Watch portion sizes, especially noodles
• Limit high-calorie condiments
• Focus on vegetable and protein content
• Account for sodium-related water retention on the scale

Making Homemade Pho: Nutritional Advantages

Preparing pho at home gives you complete control over ingredients and nutrition:

Benefits of Homemade Pho

• Control sodium: Use low-sodium broth or make it from scratch without salt
• Choose quality ingredients: Select grass-fed beef, organic chicken, or high-quality tofu
• Adjust portions: Control noodle, protein, and vegetable ratios
• Reduce fat: Skim fat from homemade broth
• Increase nutrients: Add extra vegetables and herbs
• Save money: More economical than dining out

Basic Tips for Healthier Homemade Pho

• Roast bones before simmering for deeper flavor without added sodium
• Refrigerate broth overnight and remove solidified fat
• Use plenty of aromatic spices to reduce need for salt
• Prepare vegetables while broth simmers
• Store broth in portions for easy future meals

Pho vs. Other Soups: Nutritional Comparison

How does pho stack up against other popular soup options?

Pho vs. Ramen

• Calories: Ramen typically higher (400-600+ calories)
• Sodium: Both high, but ramen often higher
• Fat: Ramen broths often contain more fat
• Noodles: Ramen uses wheat noodles (contains gluten)

Pho vs. Chicken Noodle Soup

• Calories: Chicken noodle soup generally lower (100-250 calories)
• Protein: Pho typically higher
• Herbs and spices: Pho contains more variety
• Sodium: Both can be high depending on preparation

Pho vs. Minestrone

• Vegetables: Minestrone typically higher
• Protein: Pho usually higher
• Fiber: Minestrone often contains more
• Carbohydrates: Similar, depending on pasta/noodle content

Special Dietary Considerations

Pho for Diabetes Management

People with diabetes can enjoy pho with modifications:

• Limit noodle portions to control carbohydrate intake
• Choose lean proteins to avoid excess fat
• Add extra vegetables for fiber
• Monitor blood sugar response to find personal tolerance
• Consider brown rice noodles for lower glycemic impact

It’s advisable to consult with a healthcare provider or registered dietitian for personalized guidance on incorporating pho into a diabetes meal plan.

Pho for Heart Health

For those concerned about cardiovascular health:

• Request or make low-sodium broth
• Choose lean proteins
• Skip or limit hoisin sauce (high in sodium and sugar)
• Load up on vegetables and herbs
• Avoid drinking all the broth

Pho for Pregnancy

Pregnant women can safely enjoy pho with these precautions:

• Ensure meat is fully cooked (avoid rare beef)
• Watch sodium intake to prevent excess water retention
• Wash fresh herbs and vegetables thoroughly
• Benefit from the high protein and iron content
• Use the warm soup to help with hydration

Pho for Athletes

Athletes can benefit from pho’s nutrition profile:

• High protein supports muscle recovery
• Carbohydrates from noodles provide energy
• Sodium helps replace electrolytes lost through sweat
• Easy to digest before or after training
• Hydrating properties aid in recovery

Frequently Asked Questions About Pho Nutrition

Is pho good for you when you’re sick?

Yes, pho can be beneficial when you’re feeling under the weather. The hot broth helps with hydration and may ease congestion, while the protein supports immune function. The herbs and spices contain compounds that may have antimicrobial properties. However, if you’re watching sodium intake due to certain health conditions, be mindful of the salt content.

Can you eat pho on a low-carb diet?

Traditional pho is not low-carb due to the rice noodles. However, you can modify it by reducing or eliminating noodles and adding more vegetables and protein. Some restaurants offer vegetable noodle substitutes like zucchini noodles.

Is pho keto-friendly?

Standard pho is not keto-friendly because of the rice noodles. However, a modified version without noodles (or with shirataki noodles) and focusing on the broth, meat, and low-carb vegetables could fit into a ketogenic diet.

How much protein is in a bowl of pho?

A typical medium bowl of pho contains 25-35 grams of protein, depending on the type and amount of meat or tofu used. This represents about 50-70% of the daily protein needs for an average adult.

Is pho a complete meal?

Pho can be a complete meal as it contains protein, carbohydrates, and some vegetables. However, to make it more nutritionally complete, consider adding extra vegetables and ensuring adequate protein content.

The Bottom Line on Pho Nutrition Facts

Pho is a flavorful, satisfying soup that can be part of a healthy diet. Its impressive protein content, beneficial bone broth base, and aromatic herbs and spices offer numerous nutritional benefits. The soup provides important vitamins and minerals while being naturally gluten-free when made with rice noodles.

However, the high sodium content and variable calorie count depending on preparation mean portion awareness is important. Restaurant versions can contain nearly a full day’s worth of sodium and significant calories, particularly in large servings.

To maximize the nutritional benefits of pho:

• Choose lean proteins or plant-based options
• Add plenty of fresh vegetables and herbs
• Be mindful of portion sizes, especially noodles
• Request low-sodium broth when possible
• Consider making it at home for better control over ingredients
• Don’t feel obligated to drink all the broth

Whether you’re seeking a warming comfort food, a protein-rich meal, or a flavorful soup option, pho can fit into various dietary patterns. By understanding pho nutrition facts and making informed modifications, you can enjoy this beloved Vietnamese dish while supporting your health goals.

As with any food, pho is best enjoyed as part of a varied, balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. If you have specific dietary concerns or health conditions, consult with a healthcare provider or registered dietitian for personalized nutrition guidance.

Sources:

• USDA FoodData Central – Nutritional Database
• PubMed Central – Research on Bone Broth and Joint Health
• American Heart Association – Sodium Guidelines
• Dietary Guidelines for Americans
• Nutrition.gov – Nutrition Information