Pho, the iconic Vietnamese noodle soup, is beloved around the world for its rich broth, tender rice noodles, and a vibrant array of fresh herbs. But if you’re watching your diet or managing your health, you might be wondering: what is the healthiest pho to eat? The good news is, pho can be a very wholesome meal—if you know how to choose and customize the right ingredients.
This comprehensive guide breaks down the health benefits of pho, evaluates its common ingredients, and offers tips on how to enjoy this flavorful dish while staying aligned with your health goals.
Why Choose a Healthier Pho Option?
Though traditionally nourishing, pho can vary significantly in calorie, fat, and sodium content depending on the protein used, type of broth, and amount of noodles and condiments. Choosing a healthier pho means you can enjoy its comforting warmth without sacrificing your nutrition.
Nutritional Benefits of Pho
Pho offers a wealth of nutrients, including:
- Lean protein (chicken, tofu, or lean beef)
- Vitamins and minerals from herbs and vegetables
- Bone broth benefits (especially in beef pho)
These components make it a balanced meal—when prepared thoughtfully.
Comparing Pho Types: Which Is Healthiest?
Let’s explore the most popular pho varieties and their nutritional impact:
Chicken Pho (Pho Ga)
- Calories: ~400–500 per bowl
- Protein: High (from chicken breast)
- Fat: Low, especially with skinless breast
Why it’s healthy: Chicken pho is typically lower in fat and calories compared to beef pho. Using a clear chicken broth keeps it light and digestible.
Beef Pho (Pho Bo)
- Calories: ~500–700 (varies with cut)
- Benefits: Bone broth is loaded with collagen, essential amino acids, and minerals that support joints, skin, and overall health.
Tip: Choose lean cuts like eye of round or sirloin instead of fatty brisket to reduce saturated fat.
Vegetarian Pho
- Calories: ~350–450
- Protein: Moderate (add tofu for more)
- Fiber: High (from vegetables)
Why it’s healthy: A broth made from simmered veggies and spices is low in fat. Combined with tofu and leafy greens, it’s a great plant-based option.
The Anatomy of a Healthy Pho Bowl
The Broth
- Choose clear broth: Less fat and fewer calories.
- Look for bone-based broths: Rich in minerals and collagen.
- Avoid overly oily broths: Skim the fat for a cleaner dish.
Protein Choices
- Lean chicken breast or rare steak (eye of round) are best.
- Tofu is a great plant-based protein.
- Avoid fatty cuts like brisket or tendon for lower saturated fat.
Noodles
- A typical serving contains ~200 calories.
- Portion control is key: ask for less or swap with low-carb alternatives.
Healthier alternatives:
- Zoodles (zucchini noodles)
- Shirataki noodles (very low calorie)
Herbs and Veggies
- Cilantro, Thai basil, bean sprouts: Add nutrients without calories.
- Add bok choy, spinach, or mushrooms for more fiber and vitamins.
Sauces and Condiments
- Hoisin sauce: ~35 calories per tablespoon (high sugar)
- Sriracha: ~15 calories per tablespoon
- Better options: Fresh chili, lime juice, fish sauce (in moderation)
Customizing Pho for Your Diet
Low-Calorie Pho
- Choose chicken or veggie pho
- Limit noodle portion
- Load up on non-starchy vegetables
Low-Carb or Keto Pho
- Replace rice noodles with shirataki noodles
- Use tofu or chicken for protein
- Skip hoisin sauce and sugary toppings
Low-Sodium Pho
- Ask for low-sodium broth at restaurants
- Avoid processed sauces
- Make broth at home with salt-free spices
Healthy Pho at Restaurants: What to Ask For
- Choose chicken or vegetarian pho.
- Request less noodles and extra vegetables.
- Ask to hold hoisin or sriracha—add it yourself sparingly.
- Opt for broth-only side for smaller portions.
- Boost the flavor with fresh lime, herbs, and chili—no extra calories needed.
Making Healthy Pho at Home
Benefits of Homemade Pho
- Control salt, sugar, and fat
- Use organic or local ingredients
- Customize based on your diet goals
Tips for Cooking Healthy Pho
- Skim fat from your broth
- Use bone-in chicken or beef bones for added nutrients
- Use herbs like ginger, star anise, and cloves for depth without calories
- Limit noodles and balance with more vegetables
Meal Prep Ideas
- Batch-cook broth and freeze in portions
- Pre-chop herbs and vegetables
- Cook proteins separately and mix as needed
FAQs: What Is the Healthiest Pho to Eat?
Is chicken pho healthier than beef pho?
Yes, due to lower fat and calories. Choose skinless chicken breast for leanest results.
Is pho a suitable option for a weight loss diet?
Absolutely—choose lean protein, clear broth, and go easy on the noodles and sauces.
Are rice noodles unhealthy?
Not necessarily, but they are calorie-dense and low in fiber. Portion control or swapping with zoodles can help.
Is pho keto-friendly?
With modifications—yes. Use shirataki noodles and skip the sugar-laden condiments.
Is vegetarian pho high in protein?
It can be. Add tofu, edamame, or a boiled egg for a protein boost.
Conclusion: Choosing the Healthiest Pho
The healthiest pho is one that fits your nutritional needs while still being delicious. For most people, this means:
- Opting for chicken or vegetarian pho
- Using clear, low-sodium broth
- Controlling noodle portions
- Enhancing with vegetables and herbs
- Limiting high-calorie condiments
Pho isn’t just cozy comfort food—it’s a beloved cultural dish that can be part of a healthy lifestyle when enjoyed thoughtfully.