We Love to Slurp It Up, But Is Pho Healthy? We Asked Nutritionists to Explain (2024)

Americans have been slurping down pho, a hearty Vietnamese noodle soup, increasingly for the past decade, but a big question remains: Is pho healthy? There's nothing quite like a big, steaming bowl of pho (pronounced "fuh") on an icy winter day or night. It's deeply comforting and filling. But if you have ever wondered if it's good for you, or even detoxifying like other types of bone broth soups, you're not alone. We consulted the experts.

What Is Pho?

Pho is a Vietnamese noodle soup. In Vietnam, it's usually eaten for breakfast. Pho is typically made up of a meaty broth, white rice flour noodles, beef or chicken, and spices. It's topped with a medley of herbs, bean sprouts, hot chiles, and lime. However, it's possible to make a vegetarian variation of pho by swapping the bone broth for vegetable broth and the meat for a plant protein like tofu.

"Pho is a very nutritious dish," says nutritionist Rachael Hartley. "Made with rice noodles and a rich beef bone stock, it's a perfect vehicle for bean sprouts and nutrient-rich herbs." The soup itself, a rich bone broth, is filled with health benefits for your body, including your immune and digestive system and your bones and joints.

What Are the Health Benefits of Pho?

There are tons of health benefits of pho. Depending on the ingredients you opt to include in your pho, the health benefits will vary. Some pho dishes are better for you than others, but here are some general benefits that all pho variations have.

Builds Muscle

Pho is a great source of protein (vital for your bones, muscles, cartilage, skin, and blood). But it's best to choose a lean protein. Mia Syn, a nutritionist, says: "When it comes to protein, opt for lean cuts of meat or veggies to lower your saturated fat intake. Eating foods that contain high levels of saturated fat regularly can raise blood cholesterol, which increases your risk of heart disease. Chicken is leaner than beef."

Fights Colds

The noodle soup has also beencited by doctorsas an excellent cold remedy due to all the healing spices it's packed with, such as coriander and anise. Coriander, for example, is traditionally considered to be a medicinal herb. It boasts antioxidant and anti-inflammatory properties. It is also anti-asthmatic, anti-diabetic, anti-diuretic, and anti-hypertensive.

Anise is another aromatic plant that is considered to be medicinal. Anise has a range of pharmacological effects because it boasts antiviral, antioxidant, antibacterial, and anti-inflammatory properties.

Low in Calories

In terms of calorie content, pho ranges from 350 to about 500 calories on average depending on the size of the portion and the meat or even seafood you add in. The variance in caloric content also comes from the composition of the broth, the type of noodles you use, and what other veggies and toppings you add to the pho. A smaller portion with leaner protein and more veggies than noodles will likely have fewer calories than a bigger portion of pho with a fatty protein and a lot of noodles.

The Downsides of Pho and How to Make it Even Healthier

Not all pho is healthy, but there are simple ways to make it more nutritionally dense. Let's go through why it may be best to eat pho in moderation.

Low Nutritional Value

Rice noodles don't offer much in the way of nutritional value, so Hartley suggests swapping them out for brown rice noodles to make your pho healthier. "While it may not be traditional, at home, you can get more nutrition out of your pho by using brown rice noodles for more fiber," Hartley says.

Adding veggies, such as carrots, broccoli, or spinach, to your pho is another great way to increase the nutrition in your bowl. "Fresh vegetables added to pho are a nutritious addition," says Syn. "Vegetables are low in calories and high in vitamins, minerals and filling fiber."

High Sodium Content

The one thing to be extra conscientious with pho is that it's very high in sodium, which can cause increased blood pressure and contribute to cardiovascular issues. (Some bowls have more than 1,000 mg, which is practically the entire allotment of recommended sodium intake for the day.) "Depending on the broth used and amount of fish sauce added, sodium can add up quickly," says Syn.

Hartley suggests making pho at home with a low-sodium stock as a good alternative or pairing it with a lower-sodium side, like a salad of fresh cucumbers dressed in rice vinegar and sesame oil with herbs.