Pho can be a nutritious meal. It offers around 30 grams of protein and essential vitamins and minerals. However, a typical bowl can contain over 1,200 mg of sodium.
That’s more than half the recommended daily limit. To make it healthier, choose lean proteins and add extra vegetables. Be mindful of portion sizes and consider asking for lower-sodium broth when ordering.
What Really Goes in a Bowl of Pho
The comforting taste and aroma of this Vietnamese soup can be deeply satisfying—and even a little addictive. With such a strong grip on the taste buds, it’s natural to wonder just how healthy pho truly is, especially when considering how often you might crave it.
Pho is a flavorful and nutritious soup made with fresh herbs, lean proteins, and savory spices, all of which offer significant health benefits. However, beneath this wholesome look, certain ingredients carry hidden risks that are worth noting.
Ingredient/Category | Health Score (0-10) | Pros | Cons |
Broth | 7/10 | - Rich in minerals (calcium, magnesium) - Contains collagen - Hydrating | - Can be high in sodium, especially in restaurant versions |
Aromatic Spices | 9/10 | - Packed with antioxidants - Anti-inflammatory benefits - Aids digestion | - Generally safe in culinary amounts - Minimal drawbacks |
Rice Noodles (Bánh Phở) | 6/10 | - Gluten-free - Source of energy (carbohydrates) | - Low in fiber and protein - May spike blood sugar levels |
Proteins | |||
Lean Beef (Rare Steak, Flank) | 8/10 | - High in protein and iron - Supports muscle health | - Some cuts may contain saturated fats |
Brisket | 6/10 | - Good source of protein | - Higher in fat, including saturated fat |
Chicken | 9/10 | - Lean protein - Low in fat - Contains B vitamins | - Skin-on options increase fat content |
Meatballs | 5/10 | - Adds protein | - Often higher in fat and sodium - May contain fillers |
Fresh Herbs and Vegetables | 10/10 | - Rich in vitamins A, C, and K - Provide antioxidants - Aid digestion - Low in calories | - No significant drawbacks when washed properly |
Condiments (Optional) | 4/10 | - Enhance flavor - Small amounts add variety | - High in sodium and sugar - Can increase calorie intake when overused |
Alternative Noodles | |||
Egg Noodles | 6/10 | - Contains protein and B vitamins | - Higher in calories - Contains gluten |
Zucchini Noodles | 9/10 | - Low in calories and carbs - High in fiber and vitamins | - Different texture - May alter traditional taste |
Broth Sodium Content | |||
Standard Broth | 5/10 | - Can contain over 1,200 mg of sodium per serving | |
Low-Sodium Broth | 8/10 | - Reduces sodium intake - Better for heart health |
The Good Stuff: How Pho Fuels Your Body
Even though pho seems like the perfect comfort food—-a warm bowl of broth and noodles— it offers benefits beyond comfort. It is a rich source of minerals, protein, and antioxidants.
Nutrients from the Broth
Traditional pho broth is made with beef or chicken bones. The bones are simmered for hours to extract the minerals such as calcium, magnesium, and phosphorus. These minerals help in the maintenance of strong bones, teeth, and healthy nerve function.
The collagen from the bones supports tissue repair, joint health, and gut repair. It helps keep the skin hydrated, promotes muscle recovery, and improves nutrient absorption.
Source of Quality Protein
Pho can be prepared with beef, chicken, or tofu, all of which are excellent sources of protein that aid in muscle repair and support healthy metabolic function.
You can make your pho even healthier by choosing leaner meat cuts like chicken breast to avoid excess fat or plant-based options like tofu which are free of saturated fat found in some animal proteins.
Rich Source of Antioxidants and Immune System Boosters
The fresh, aromatic herbs used in making pho are filled with antioxidants that help to neutralize harmful free radicals in the body.
Cilantro, for example, is known for its detoxifying properties, helping the body eliminate heavy metals and toxins. Mint and Thai Basil offer anti-inflammatory benefits that aid digestion and help manage bloating.
Spices like ginger soothe stomach upset, while star anise is known to have antiviral properties that boost the immune system.
Ingredients That Make Your Pho Unhealthy
While pho can be a tasty and nutritious meal, certain ingredients and preparation methods can make it unhealthy. Here are some of the key components to be mindful of:
High Sodium Content in the Broth
• Pho broth often contains added fish sauce, soy sauce, or other high-sodium seasonings.
• A single bowl can have over half of the recommended daily sodium intake of 2,300 mg.
• Excessive sodium can lead to high blood pressure, heart disease, and kidney problems.
Fatty Meat Cuts
• Meats like brisket and tripe are higher in saturated fat compared to lean options.
• High saturated fat intake can raise cholesterol levels.
• This increases the risk of heart disease and stroke.
Refined Carbohydrates
• Rice noodles are made from refined rice flour with little fiber.
• They digest quickly, causing spikes in blood sugar levels.
• This can contribute to weight gain, insulin resistance, and a higher risk of type 2 diabetes.
Large Bowl Servings
• Restaurant servings of pho are often large and calorie-dense.
• Frequent consumption may lead to weight gain.
• Large portions can also put stress on your digestive system.
MSG in Commercial Broths
• Monosodium glutamate (MSG) is added to some broths to enhance flavor.
• Some people may experience headaches, nausea, or bloating after consuming MSG.
Simple Tweaks to Make Your Pho Healthier
When ordering pho in a restaurant or making it at home, watch out for these small changes that have a big impact.
Opt for Low-Sodium Broth
Choose Lean Proteins
Use Whole Grain Noodles
Add Nutritious Vegetables
Skim off Excess Fat from the Broth
How to Make an Amazing Pho at Home
How Pho Stacks Up Against Other Soups
When compared to dishes like ramen, laksa, and chicken noodle soup, pho is often considered the healthier option due to its nutritional profile, ingredients, and preparation methods. Let's break it down.
Pho vs Ramen
Pho is generally lighter than ramen, as ramen’s broth is often thicker and higher in fat due to the use of pork and the added oils. Additionally, ramen’s broth tends to have higher calories while pho’s broth is lower in both fat and calories.
Pho vs Laksa
Laksa is made with rice noodles and a coconut-based broth, often served with seafood or chicken. This gives laksa a higher fat and calorie content compared to the bone-based broth of pho.
While both soups make use of lean proteins, laksa sometimes includes fattier ingredients such as shrimps, making pho a more nutritious option.
Pho vs Chicken Noodle Soup
Chicken noodle soup typically includes chicken broth, egg noodles, and vegetables. Between the two, pho is considered more nutritious due to its long-simmered broth, which extracts more minerals from the bones.
Although chicken noodle soup tends to contain more fiber and vitamins from the vegetables, it can also be higher in calories due to the egg noodles and added salt for flavor.
Conclusion
Pho is more than just a comforting and flavorful dish—it’s a culinary experience that can offer significant health benefits when approached mindfully. While a traditional bowl of pho is rich in protein, essential vitamins, and minerals, it’s important to be aware of the potential pitfalls like high sodium content, fatty meats, and refined carbohydrates. By making simple adjustments—such as choosing lean proteins, adding extra fresh vegetables and herbs, opting for low-sodium broth, and being mindful of portion sizes—you can enjoy pho as a nutritious addition to your diet.
Understanding what goes into your bowl empowers you to make choices that align with your health goals without sacrificing the delightful flavors that make pho so beloved. Whether you’re savoring it at a restaurant or crafting your own version at home, these mindful tweaks ensure that each spoonful contributes positively to your well-being. So go ahead and indulge in this aromatic Vietnamese soup, knowing that with a few thoughtful decisions, you’re nourishing your body as much as satisfying your taste buds.
Frequently Asked Questions
Is pho healthy or unhealthy?
Pho is a healthy meal when it is made with lean proteins, low-sodium broth, and lots of vegetables. It can, however, be unhealthy if it's high in fat, refined carbs, or sodium.
What is the healthiest pho option?
The healthiest pho option is a bowl with low-sodium content, lean proteins, reduced noodles, and extra vegetables.
Is pho considered junk food?
Pho is generally not considered junk food due to its fresh ingredients. However, pho bowls with excessive portions of meat or high-fat meat cuts can make it less healthy—hence junk.
Can you eat pho every day?
Yes, you can eat pho daily so long as it's balanced and contains the necessary nutrients.
Is pho healthy for a sick person?
Pho can be a comfort meal for someone who is sick.
Is pho healthy for diabetics?
Pho can be healthy for diabetics if it is eaten with more lean proteins and lesser portions of rice noodles.
Is pho healthy for your heart?
When made with low-sodium broth, lean proteins, and little saturated fat, pho can be heart-healthy.
Is vegetarian pho healthy?
Vegetarian pho is generally healthy as it is made with extra vegetables making it high in fiber and vitamins.
Is pho healthy for pregnancy?
Yes, pho can be a healthy meal during pregnancy so long as healthy ingredients are used in its preparation.
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