What Is Pho, and Is It Healthy? Benefits and Downsides

Health benefits of pho

Pho may seem like a basic soup, but its ingredients may offer various benefits.

Nutritious ingredients

Many of the ingredients in pho offer potential health benefits, such as:

Bone broth may promote joint health. Bone broth contains glucosamine, chondroitin, and collagen — all of which may promote joint health. Yet, it typically provides only small amounts of these substances (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source).

Ginger helps reduce inflammation. Ginger contains gingerol, a compound that has been shown to have anti-inflammatory and antioxidant effects and may reduce joint pain and inflammation (5Trusted Source, 6Trusted Source).

Herbs and vegetables are highly nutritious. Herbs and vegetables in pho, such as Thai basil, cilantro, green onions, and chili peppers, pack many nutrients and potent anti-inflammatory compounds (7Trusted Source, 8Trusted Source).

Good source of protein

Most variations of pho include either beef, pork, chicken, or tofu. A 2-cup (475ml) serving packs about 30 grams of protein, making it an excellent source of this filling nutrient (9Trusted Source).

Sufficient protein intake is important, as this macronutrient serves as the main building block for your body and is used to make muscles, tendons, organs, skin, and hormones. It’s also needed for other processes (10Trusted Source, 11Trusted Source).

The recommended dietary allowance for protein is 0.4 grams per pound (0.8 grams per kg) of body weight per day, though most people require more than that. Eating pho as part of a healthy diet can help you meet your needs (12Trusted Source).

Contains nutrient-rich herbs

Many spices and herbs, including cilantro and basil in pho, are high in polyphenols. These compounds have been linked to a reduced risk of chronic conditions like heart disease and cancer (13Trusted Source, 14Trusted Source, 15Trusted Source).

Though it’s difficult to determine the number of herbs and spices needed to reap health benefits, eating pho can contribute to your intake of these powerful substances.

Gluten-free

As rice noodles are typically used in pho, the dish is often gluten-free — though this also depends on other ingredients and how they were processed.

While a gluten-free diet is not necessarily healthier, pho can be a good option if you avoid gluten.

SUMMARY

The nutrient-dense ingredients in pho may reduce inflammation and chronic disease risk. Plus, the dish is generally gluten-free.

Potential downsides

Though eating pho may offer certain benefits, you should lookout for a few things.

It can be high in sodium.

Pho can be high in sodium, especially commercially prepared versions.

Soup bases and broths tend to be high in sodium, providing close to 1,000 mg per 1-cup (240-ml) serving (16Trusted Source).

The Dietary Guidelines for Americans, published by the Department of Health and Human Services and Department of Agriculture, recommend no more than 2,300 mg daily (17Trusted Source).

Thus, just one serving of pho could pack about half of your daily sodium allowance.

Consuming too much sodium can negatively affect certain populations, the most notable being increased blood pressure (18Trusted Source, 19Trusted Source).

The best way to reduce the sodium content of pho is to make the bone broth from scratch or buy a lower-sodium variety.

Calories can add up quickly.

The calorie content of pho can vary greatly depending on the type of noodles and cut of meat used.

To keep calories in check, use a rice noodle that’s higher in fiber, such as those made with brown rice. Added fiber can help promote feelings of fullness, making you eat fewer calories overall (20Trusted Source).

Fiber and nutrient contents can also be increased by including more vegetables, such as mushrooms, carrots, bean sprouts, or dark leafy greens.

To control added fat and calories from meat, use a leaner cut of beef, such as top round. Leaner protein options, such as chicken or tofu, work well, too.

Incorporating more vegetables and lean protein and reducing the number of noodles in your pho can help fill you up more quickly, which may reduce overeating.

SUMMARY

Pho can be high in sodium and calories, depending on the ingredients used. Make bone broth from scratch or use a low-sodium variety, and focus on leaner protein sources and high-fiber noodles.

The bottom line

Pho is a Vietnamese soup made with broth, rice noodles, herbs, and meat or tofu.

Its nutritious ingredients and high protein content may offer several benefits, including reduced inflammation and improved joint health.

Still, it can be high in sodium and calories, so portion size is important.

Overall, pho can be a nutritious addition to a well-balanced diet.

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