Is Pho Soup Healthy? Nutrition Facts and Benefits

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Pho is a popular soup in Vietnamese cuisine that most soup lovers cannot resist. It has a rich, meaty flavor that is enhanced by natural herbs and spices and the slow cooking process.

Some people wonder if the soup is healthy because most store-bought soups can be high in calories, sodium, and saturated fat. Does this mean you should avoid pho? 

This article provides an overview of pho, including its nutritional value, potential health benefits and drawbacks, and a healthy pho recipe. Whether you want to try a new soup recipe or are just curious about pho, read on for more information.

5 Health Benefits of Pho Soup

Eating pho is good for your health when it is made with nutritious ingredients. Here are five potential health benefits of pho.

#1 Rich in nutrients

A warm bowl of pho is a good source of vitamins and minerals, including iron, zinc, thiamin, and niacin.

It also contains a variety of herbs and spices, such as basil, which boosts the immune system, reduces inflammation, and prevents illness.

#2 May improve digestive health

Some ingredients used to make pho, such as ginger and star anise, have been traditionally used to aid digestion and soothe stomach upset. In animal studies, star anise has been shown to reduce the secretion of stomach acid and may prevent the formation of stomach ulcers. 

On the other hand, research suggests ginger may be effective in gastrointestinal disorders such as nausea and vomiting. Ginger also contains anti-inflammatory properties.

#3 Good for hydration

Since pho is made with water, it can be a healthy way to stay hydrated. It is also a good source of electrolytes such as potassium and sodium, which can help restore electrolytes lost during illness or after exercise.

#4 Can help maintain a healthy weight

Pho is low in calories and a healthier option for those trying to maintain a healthy weight or lose weight. Eaten in moderation, it provides carbohydrates and fat (both saturated and unsaturated) that fuel the body. However, because it contains saturated fat, you should serve it with lean meat to reduce your intake of saturated fat and add a boost of lean protein, which improves satiety and curbs cravings.

#5 Good for joint health

Pho is typically made with beef or chicken bones. Bone broth is rich in collagen, chondroitin, and glucosamine, which are beneficial for joint health.

Side Effects of Pho Soup

Although pho has numerous health benefits, there are potential downsides to eating too much.

#1 It may be high in sodium

Instant noodle soup may contain more sodium than homemade soup. High sodium intake increases the risk of high blood pressure. To reduce sodium intake, choose low-sodium options or vegetable-based broths, or make the soup at home.

#2 Low in fiber

Pho is low in fiber, which is necessary to increase satiety and reduce calorie intake. Use whole grain noodles and serve with more veggies to increase your fiber intake.

Nutrition Facts of Pho

Is pho healthy? Let’s look at the nutritional information of pho.

Pho

Dish

Not Keto Friendly

Key nutritional facts (per 100g):

Net carbs

9.8g

Total carbs

10.4g

Fats

2.26g

Protein

6.15g

Calories

88

Glycemic Index

61

Fiber

0.6g

Sugars

0.77g

Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100099/nutrients 

Low in calories

A medium bowl of pho (100g) contains 88 calories which is only 4% of the daily requirement based on a 2,000-calorie diet. Thus, making it a filling yet relatively low-calorie meal option. To determine your exact caloric requirement, please use this calorie calculator.

High in protein

One cup (100g) of pho contains 6.15g of protein per 100g, which is about 12% of the daily value based on a 2,000-calorie diet. Therefore, eating more bowls of pho or adding more protein to the soup can increase your protein intake.

Low in fats

Pho soup is low in fats. A 100g serving provides 2.26g of total fat, only about 10% of the daily value based on a 2000-calorie diet. 

The soup is also low in saturated fat, with 0.672g per 100g serving. According to research, it is recommended that women consume no more than 20g of saturated fat per day and men no more than 30g.

High in sodium

Commercially prepared pho tends to be higher in sodium than homemade soup. A typical 100-gram bowl of pho contains about 403mg of sodium (18% of the DV) compared to the daily sodium allowance of 2,300mg.

Thai Beef Noodle Soup vs. Pho

This table shares the differences between Thai beef noodle soup and pho.

Source: Beef Noodle Soup

Healthy Pho Soup Recipe

A hearty bowl of soup is great for a cold evening. Try out this simple recipe at home.

Ingredients

• 4 lbs chicken or beef bones (tofu for vegans)
• 1 lb beef brisket
• 5 ginger roots, halved
• 3 tbsp fish sauce
• 1 yellow onion, halved
• 2 gal of water
• 1 tbsp sugar (granulated)
• Salt to taste

Spices

• 7 star anise
• 4 cardamom pods
• 2 cinnamon sticks
• 2 whole garlic cloves
• 1 tbsp coriander seeds
• 1 tsp fennel

Directions

1. Preheat the oven to 425°F.
2. Sauté the onions and ginger in a skillet until browned, about 15–20 minutes.
3. Place the beef bones in a large pot of water and bring to a boil. Cook for about 5 minutes.
4. Remove the bones and transfer to the cilantro. Rinse and discard the water. Return to a clean pot.
5. Toast the cloves, star anise, cinnamon sticks, coriander seeds, fennel, and cardamom pods in a skillet over medium heat to release the aroma. Transfer to a bowl and allow to cool.
6. Add the onion, ginger, and spice mixture to the saucepan. Add 2 gallons of water and bring to a boil. Then reduce the heat and simmer for about 1–3 hours. Halfway through the cooking time, add salt, sugar, and fish sauce.
7. Remove from the heat when the broth has been reduced by half, and the meat is tender.
8. You can refrigerate the soup for up to 5 days or freeze it in an airtight container for up to 5 months.

For more healthy recipes, do check out these 11 best nutrition apps. These apps contain a variety of recipes for breakfast, snacks, lunch, and dinner. You will also get access to meal plans and workout trackers to help you achieve your weight loss goals. 

FAQs

Conclusion

Pho is a hearty and healing soup made with bone broth, rice noodles, and herbs. 

So, is pho healthy? We could say yes, the Vietnamese soup is nutrient-dense and offers several health benefits, such as promoting joint and digestive health. However, it is low in fiber and can be high in sodium, depending on the ingredients used.

Overall, pho is a healthy addition to the diet when consumed in moderation.