Is Pho Good for You? Exploring Health Benefits and Considerations

Pho, the aromatic and savory Vietnamese noodle soup, has garnered immense popularity in recent years. Steaming bowls filled with tender slices of beef or chicken, accompanied by a medley of fresh herbs, bean sprouts, and rice noodles, have become a favorite choice for many food enthusiasts. 

Yet, with the ever-growing emphasis on healthy eating, a touch of skepticism often creeps in when it comes to indulging in this beloved dish. People may wonder, “Is pho good for you? Can a bowl of soup really be nutritious?” 

In this article, we will delve into the health benefits and considerations surrounding pho, shedding light on its ingredients and culinary qualities. So, whether you’re a pho aficionado seeking reassurance or a curious mind eager to explore the truth behind the hype, join us as we navigate the flavors and facts of pho’s potential impact on your well-being. Prepare to savor the complex flavors and discover whether this beloved dish can indeed be a nourishing choice.

What is Pho?

Is Pho Good for You

Pho is a popular Vietnamese soup consisting of a flavorful broth, rice noodles, various herbs, and typically chicken or beef. It is known for its aromatic and complex flavors, which are achieved through slow simmering of the broth with different spices such as star anise, cinnamon, and cloves.

When you are trying pho, you will find that the soup is often served with a plate of fresh herbs, bean sprouts, and lime wedges, allowing you to customize the flavor to your liking. It is a versatile dish that can be enjoyed throughout the day, whether it be for breakfast, lunch, or dinner.

The foundation of pho lies in its broth, which is typically made by simmering beef bones, onions, and other aromatic ingredients for several hours. This slow cooking process draws the rich flavors and nutrients from the bones and vegetables, creating a deeply satisfying soup base.

Chicken pho, known as pho ga, is an alternative that uses chicken bones and meat for a lighter, poultry-based broth. In both cases, the broth is poured over cooked rice noodles and the selected protein, which could be slices of beef, chicken, or even seafood.



The foundation of any pho is its broth, which is typically prepared by simmering beef or chicken bones and various spices. The inclusion of ingredients such as ginger, anise, and coriander not only adds depth of flavor but also provides you with essential nutrients. For instance, ginger is known for its anti-inflammatory properties, while anise offers antioxidant benefits.


Most traditional pho recipes call for white rice flour noodles, which are light and easy to digest. Although they may not be as nutrient-dense as their brown rice counterparts, these noodles still provide a source of carbohydrates needed for energy.


Pho can be prepared with various types of meat, including beef, pork, and chicken. You can consider choosing lean protein options, like tender cuts of beef, to receive the benefits of iron and other essential nutrients without the added fat. Alternatively, tofu and mushrooms are excellent vegetarian options that can provide you with a satisfying experience while still maintaining the essence of this Vietnamese soup.


Incorporating fresh veggies like onions, carrots, and broccoli into your pho not only enhances the flavor but also boosts your nutrient intake. These vegetables are rich in vitamins and minerals vital for supporting a healthy immune system. Don’t forget the herbs! Ingredients such as cilantro, Thai basil, and green onions add both flavor and nutritional benefits like antioxidants.


Pho is often served with a variety of condiments that allow you to customize the flavor to your liking. 

  • Fish sauce, soy, and chili peppers are popular choices, each offering unique health benefits. Fish sauce can help with digestion and provide essential amino acids, while soy sauce – although high in sodium – contains antioxidants. 
  • Chili peppers, on the other hand, give a spicy kick while supplying you with vitamin C and capsaicin.

Finally, don’t forget the lime! Squeezing this citrus fruit over your pho imparts a burst of freshness and provides an added dose of vitamin C for immune support.

Nutrition Information

Pho contains a variety of nutrients that contribute to its overall nutritional profile. Here are some key nutrients found in pho and their benefits:


Pho is a notable source of protein, which is essential for building and repairing tissues, supporting muscle growth, and regulating various body functions. Adequate protein intake is crucial for overall health and well-being.

Vitamins and Minerals

Pho includes various herbs, vegetables, and spices that provide a range of essential vitamins and minerals. These may include:

  • Vitamin A: Essential for vision, immune function, and healthy skin.
  • Vitamin C: An antioxidant that supports immune function and collagen synthesis.
  • Vitamin K: Important for blood clotting and bone health.
  • Potassium: Supports heart health and helps maintain proper fluid balance.
  • Calcium: Vital for bone health and muscle function.
  • Iron: Required for oxygen transport and energy production.
  • Manganese: Supports bone health, metabolism, and antioxidant defense.
  • Phosphorus: Important for bone and teeth health, energy production, and cell function.


Pho contains vegetables and herbs that contribute to its fiber content. Fiber aids in digestion, promotes bowel regularity, and helps maintain a healthy weight by providing a feeling of fullness.


Herbs and spices used in pho, such as cilantro, basil, and ginger, contain antioxidants. These compounds help neutralize harmful free radicals in the body, protecting cells from damage and reducing the risk of chronic diseases.

Collagen (in bone broth) 

Bone broth used as the base in pho contains collagen, a structural protein that supports the health of skin, joints, and connective tissues. It may promote joint health and improve the appearance of the skin.

Health Benefits

Supporting Joint Health 

Bone broth, a key ingredient in pho, can contribute to supporting joint health. It contains glucosamine, chondroitin, and collagen, which are known to promote joint health. Although the amounts of these substances in bone broth may be small, regular consumption can potentially provide benefits for joint function and overall well-being.

Combating Inflammation

The inclusion of ginger in pho offers potential benefits in reducing inflammation. Ginger contains a compound called gingerol, known for its anti-inflammatory and antioxidant effects. By incorporating ginger into your diet through pho, you may help alleviate joint pain and inflammation, supporting overall joint health.

Herbs and Vegetables

Nutrient Powerhouses Pho incorporates an array of herbs and vegetables that contribute to its nutritional profile and potential health benefits. These ingredients, such as Thai basil, cilantro, green onions, and chili peppers, are rich sources of essential nutrients and potent anti-inflammatory compounds.

  • Thai basil. Thai basil provides vitamins A and K, as well as minerals like calcium and iron. It also contains antioxidants that help combat oxidative stress in the body, promoting overall health.
  • Cilantro: Cilantro is abundant in vitamins A, C, and K, along with minerals such as potassium and manganese. Additionally, it possesses natural detoxifying properties and may aid in digestion, supporting overall digestive health.
  • Green Onions: Green onions offer vitamins C and K, folate, and fiber. They also contain sulfur compounds associated with potential anticancer effects, promoting overall cellular health.
  • Chili Peppers: Chili peppers are rich in vitamin C and capsaicin, a compound known for its anti-inflammatory properties. Capsaicin may provide pain relief and can potentially boost metabolism, supporting overall well-being.

Pros and Cons

When considering whether pho is good for you, it’s important to weigh the pros and cons of this popular Vietnamese dish.


  • Nutritious Ingredients: Pho contains a variety of vitamins, minerals, and antioxidants from its ingredients, including lean proteins, herbs, and vegetables, contributing to a well-rounded nutrient profile.
  • Low in Calories: Pho is often a low-calorie option, making it suitable for individuals watching their calorie intake or trying to maintain a healthy weight.
  • Rich in Minerals: The bone broth used in pho can be a good source of minerals like calcium and magnesium, which are essential for bone health and other bodily functions.
  • Fiber Content: Pho typically includes rice noodles and vegetables, providing dietary fiber that supports digestion, heart health, and weight management.
  • Variety of Herbs and Spices: The herbs and spices used in pho, such as coriander and basil, offer additional health benefits and contribute to the flavor and aroma of the dish.


  • Sodium Content: Pho can be high in sodium, especially in the broth and sauces used. Excessive sodium intake may lead to increased blood pressure and pose a risk for heart disease.
  • Caloric and Fat Intake: Large portions or additions like fatty cuts of meat or excessive toppings can increase the calorie and fat content of pho, potentially conflicting with weight loss or health goals.
  • Carbohydrate and Sugar Content: Pho’s rice noodles contribute to its carbohydrate content, and for individuals managing diabetes or watching their sugar intake, portion control or alternatives like zucchini noodles may be necessary.
  • Dietary Restrictions: Traditional pho may not be suitable for individuals with dietary restrictions such as gluten intolerance or vegetarian/vegan preferences. However, modified versions with gluten-free or vegetable broth are available to accommodate different dietary needs.

What Do Health Experts Say About Pho?

Health experts often consider pho to be a nutritious choice due to its ingredients. The broth is rich in minerals like calcium and phosphorus that are essential for your bone health. Rice noodles, though mostly carbohydrates, are a great source of energy. Also, as a gluten-free alternative to wheat noodles, they are suitable for those with gluten intolerance.

One of the highlights of pho is its use of fresh herbs like cilantro, mint, and basil. These herbs contribute to the unique flavor of the dish and, more importantly, pack a nutritional punch. Herbs like basil contain numerous antioxidants, vitamins, and minerals to support your overall health.

However, it is essential to pay attention to the potential high sodium content in pho’s broth. According to the American Heart Association, it’s crucial to limit daily sodium intake to 2,300 mg or less to maintain cardiovascular health. One serving of pho can exceed that limit if heavily seasoned with sauces like fish sauce or soy sauce. To control the sodium content in your pho, opt for low-sodium broth or go easy on added sauces.

Furthermore, it’s important to not overindulge in protein toppings such as beef, chicken, or shrimp. While it’s undeniable that protein is necessary for your health, consuming excessive amounts can add extra calories and strain your kidneys. Be mindful of portion sizes while enjoying this delicious dish.

In conclusion, pho can be a healthy addition to your diet, as long as you are cautious of sodium levels and protein portions. Don’t be afraid to enjoy a steaming bowl of pho while reaping its many nutritional benefits.

Who Should Avoid It?

Pho can be a nutritious and delicious meal, but it may not be the best choice for everyone. Certain individuals should be cautious when consuming pho due to some of its ingredients and the potential impact on their health.

If you have diabetes, it is important to be mindful of the carbohydrate content in pho. The rice noodles in pho can cause a rapid increase in blood sugar levels. Opting for a smaller portion or substituting the noodles with low-carb alternatives, such as zucchini noodles, can be a better option for managing your blood sugar.

Heart disease sufferers should also be cautious when eating pho. The broth can be high in sodium, which can contribute to increased blood pressure. To minimize the risk, you can ask for a lower-sodium broth or prepare homemade pho with reduced salt.

For those following a gluten-free diet, cross-contamination with gluten-containing ingredients may be a concern in some restaurants. Ensure that you communicate your dietary needs to the server, and inquire about gluten-free options. Rice noodles are usually gluten-free, but it’s essential to verify this information before consumption.

Lastly, if you have high blood pressure, it’s essential to monitor your sodium intake. As mentioned earlier, the broth in pho can be high in sodium. Choosing a lower-sodium broth or limiting your portion size can help you enjoy pho without putting your blood pressure at risk.

In summary, individuals with diabetes, heart disease, gluten sensitivity, or high blood pressure should exercise caution when consuming pho. Making minor adjustments to the ingredients, portion size, or sodium content can help you continue to enjoy this flavorful dish while still considering your health needs.

Natural Alternatives

If you’re looking for healthier alternatives to enjoy a delicious pho, there are plenty of options to maintain the rich flavors while incorporating more nutritious ingredients. Consider incorporating tempeh, shirataki noodles, or brown rice into your pho to enrich your meal both in taste and nutrition.

Tempeh, a soy-based protein, serves as an excellent alternative for the traditional meat found in pho. Rich in protein, fiber, and various vitamins and minerals, tempeh not only adds a unique texture to your dish but also contributes to a more balanced meal. You can easily slice and add tempeh to your pho in place of the commonly used beef or chicken.

Another ingredient to consider is shirataki noodles. These low-calorie and low-carb noodles are made from the konjac plant and have a similar texture to traditional rice noodles. Swapping shirataki noodles into your pho can significantly reduce your overall calorie and carbohydrate intake while maintaining the dish’s essence. Furthermore, they’re a great option for those following a low-carb or keto diet.

Lastly, for those who enjoy pho primarily for the flavorful broth, you can opt to serve it over brown rice instead of noodles. Brown rice offers higher amounts of fiber, vitamins, and minerals compared to white rice, giving your meal an extra boost of nutrition. This also provides an excellent variation for those who prefer rice over noodles in their meals.

By incorporating these natural alternatives, whether it’s tempeh, shirataki noodles, or brown rice, you can create a delicious pho dish that caters to your personal dietary preferences and health requirements. Enjoy the rich flavors and satisfying textures, all while nourishing your body with a well-rounded, nutritious meal.


Pho, a traditional Vietnamese soup, offers a variety of health benefits when consumed in moderation. The nutritious ingredients present in pho, such as rice noodles, fresh herbs, and lean protein sources, contribute to a well-balanced and nutrient-dense meal.

One of the key aspects of pho that makes it a healthy option is its use of bone broth as a base. Rich in essential nutrients and minerals, bone broth is known to support digestive health, joint function, and overall immunity. Moreover, incorporating plenty of fresh vegetables and herbs in your pho increases the fiber and micronutrient content, making it a more wholesome meal.

However, it’s essential to be mindful of portion sizes and the sodium content in pho. Consuming large quantities or overly salty pho can lead to excessive calorie intake and increased blood pressure. To maintain a healthy diet, opt for low-sodium broths and pay attention to portion sizes.

In summary, consuming pho in moderation can be a delicious and nutritious addition to your diet. By choosing quality ingredients and being mindful of portion sizes, you can enjoy all the health benefits that this popular Vietnamese dish has to offer.

Frequently Asked Questions

Is pho healthier than ramen?

Pho tends to be a healthier option than ramen because it is typically made with a light, clear broth and leaner proteins. Ramen, on the other hand, often has a richer, fattier broth and may include more processed ingredients. However, both dishes can be made healthier by choosing whole-grain noodles, lean meats, and plenty of vegetables.

What are the nutritional benefits of pho?

Pho is rich in nutrients, primarily due to the bone broth used as its base. Bone broth is known for its potential to support gut health and improve joint health, as well as providing essential amino acids and trace minerals. Furthermore, the variety of fresh vegetables and herbs in pho can provide vitamins, minerals, and antioxidants to support overall health.

Is pho suitable for weight loss?

Pho can be a suitable choice for those trying to lose weight, as it is typically lower in calories and fat compared to other noodle dishes. To make it even more weight-loss friendly, consider using whole-grain noodles, lean protein, and extra veggies to increase fiber and nutrient content while keeping calories in check.

How does pho compare to other soups for diabetics?

Pho may be a good choice for diabetics as it typically has a lower glycemic index than many other noodle-based soups, especially if you opt for whole-grain noodles. The lean protein and vegetables also contribute to the slow release of glucose, helping to maintain stable blood sugar levels. Make sure to monitor the portion size, as excessive carbohydrate intake can still affect blood glucose levels.

What are the healthiest ingredients to include in pho?

To maximize the health benefits of pho, incorporate the following ingredients:

  • Whole-grain noodles: For added fiber and nutrients.
  • Lean protein: Such as chicken, fish, tofu, or shrimp, to provide essential amino acids.
  • Fresh vegetables: To boost vitamin, mineral, and antioxidant content.
  • Herbs and spices: Such as basil, cilantro, and ginger, to add flavor without extra sodium or calories.

Are there any negative effects of consuming pho?

Pho is generally considered a healthy dish, but it may contain high levels of sodium, especially in restaurant-prepared versions. To minimize the negative effects of consuming pho, try making it at home to control sodium levels, or ask for less broth and/or reduced-sodium options when dining out. It’s also essential to pay attention to portion size and choose whole-grain noodles, lean protein, and plenty of vegetables for optimal health benefits.


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  • Marixie Manarang, MT, undergrad MD

    Marixie Manarang is licensed Medical Laboratory Scientist and an undergraduate of Doctor of Medicine (MD). For one year, she completed her internship training in a government hospital, primarily catering to retired veterans and their dependents. Through her preceptorships in medical school, she gained exposure to patients from various medical departments. Marixie’s passion for writing stems from her excellent medical background, being a mother, and a strong desire to assist the elderly and others in need. Education: Our Lady of Fatima University Doctor of Medicine (MD), Doctor of Medicine (2012-2015), Angeles University Foundation Doctor of Medicine (MD), Doctor of Medicine (2009-2011), Angeles University Foundation Bachelors, Medical Technology (2004-2009)






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