Pho, pronounced “fuh,” is a popular soup in Vietnamese restaurants throughout the country. Pho nutrition is high as the soup consists of noodles, basil, peppers, bean sprouts, lime and often a meat such as beef or chicken. Pho calories vary though, depending on your serving size and protein choice.
Pho calories can vary widely depending on your protein preference, serving size and restaurant choice if you donât make the soup yourself. You can consume anywhere from 10 calories for pho broth to 219 calories for chicken pho soup with rice noodles.
For anyone wishing to eschew the vegetables and protein, you can opt for pho broth as a healthy, low-calorie soup. Pho broth contains just under 10 calories per 1 cup and includes healthy ingredients such as kelp stock, onion puree, organic ginger juice, coriander, cinnamon and cloves. The broth will provide you with 27 milligrams of potassium to help you regulate your hydration levels and 4.9 milligrams of calcium to build healthy bones. You will also consume 32 percent of your recommended daily value of sodium with one serving.
A half a bowl (30 grams) of mushroom Vietnamese pho has 110 calories and includes ingredients such as rice noodles, mushroom and fish powder and vegetables such as mushrooms, carrots and green onions. Youll consume 22 grams of carbs in pho and 910 milligrams of sodium, which amounts to 39 percent of your recommended daily value.
Vegetarians can enjoy the meatless vegetable Vietnamese pho, which in 1.6 ounces, delivers 160 calories, 3 grams of protein, 2 grams of total lipid fats, just under 1 gram of fiber, 32 grams of carbs and 780 milligrams of sodium â 33 percent of your recommended daily value. The phos ingredients are rice noodles, fish powder, celery and onion for the vegetables, garlic, chili, star anise and green onion oil.
Anyone wanting a little more protein in their pho can try chicken pho soup, which has 219 calories per bowl (228 grams). This serving size includes 17 grams of protein, just under 4 grams of total lipid fats, 31 grams of carbs, 20.5 milligrams of calcium and 980 milligrams of sodium â 41 percent of your recommended daily value. The soup is made with chicken broth, rice noodles, chicken, mung bean sprouts, onion, spices, cilantro and green onion.
Although you should eat pho in moderation because of its high sodium content, the soup does offer health benefits because of its broth, rice noodles, vegetables and lean proteins. Such health benefits include the following:
If you eat pho with rice noodles, you can help reach your recommended daily manganese intake. Manganese helps activate enzymes that protect your cells from DNA damage. In an April 2018 review published in Oxidative Medicine and Cellular Longevity, researchers found that manganese also aided in relieving oxidative stress and preventing metabolic diseases, a group of conditions that can elevate your risk of a heart attack or stroke.
For the pho meat eater, the chicken bone broth can contain high levels of protein. In a November 2017 study from the Journal of Renal Nutrition, the author found that bone broth offers more protein than the average cup of basic chicken broth. The study also states that Paleo diet followers can also eat drink this broth, as its Paleo-friendly.
How many calories are in pho?
The short answer here: It depends.
“Pho has been enjoyed by Vietnamese families for centuries,” says Nguyen. “Every family has a different recipe and how they serve it varies, too. It wasnt created to be a diet food or fit into a calorie count.”This content is imported from poll. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
Given that, phos calories vary depending on the size of the bowl you eat, how many noodles you add, and what protein you use (like a fattier cut of beef versus shrimp), she says. Plus, whether you’re cooking up pho at home, ordering it out at a restaurant, or eating a pre-packaged version also influences how many calories youll slurp down.
Here’s what you get in one cup of your average homemade beef pho, according to the USDA Nutrient Database:
And in one serving of packaged vegetable pho from Snapdragon:
Obviously, youll likely get more than one cup of pho in your average restaurant serving, though. You should also note that many recipes are also high in the sodium department and contain some added sugar.
Are there potential downsides of pho, though?
The biggest concern with pho, particularly restaurant or pre-packaged pho, is sodium. In fact. some restaurant-size portions can pack in almost a day’s worth of your recommended sodium intake, according to Bazilian.
But that doesn’t mean the noodle soup is off limits. Just consider phos sodium levels in the context of your overall diet. “For people who are sensitive to salt or have been told to reduce their sodium intake to help manage a health condition, pay attention to sodium in pho the same way you would in any restaurant meal,” Bazilian says.
Another thing to look out for: portion sizes, which are often oversized. “Portions of pho are often quite large—enough for another meal or at least part of another meal,” says Bazilian.
Pho is Low in Calories
Whichever way you look at it, a 500 calorie bowl of noodle soup for breakfast, lunch, or dinner is definitely a great low-calorie option.
Stick to the vegetables and the veggie broth, and you can lower this calorie count further too.
For anyone on a diet or anyone looking to better control their weight for health reasons, adding pho into your meal plans is a great way to stay energized yet keep the calorie count low.
FAQ
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