So, is pho healthy?
Theoretically, pho has all the ingredients you need, including healthy carbs, protein, and fat, according to Nguyen. (The harmony of vegetables, broth, and protein source is essential.) ).
According to Nguyen, traditional pho contains beef that not only provides protein but also B vitamins, zinc, and iron. You can get additional vitamins and fiber in your bowl by adding different herbs and vegetables.
The seasonings you add to your pho can also enhance its benefits. “Spices are sources of important photochemical that can be anti-inflammatory, boost metabolism, and more,” says Wendy Bazilian, DrPh, RDN, author of the Eat Clean, Stay Lean series.
Heck, Nguyen continues, even the rice noodles provide some nutrients, such as folic acid, B vitamins, potassium, magnesium, and selenium.
Plus, the stuff is just dang satisfying. According to Bazilian, “a full range of sensory appeal is contributed by robust taste, temperature, and texture.” Essentially, a serving provides all the necessary nutrients and satisfaction.
How many calories are in pho?
The short answer here: It depends.
Vietnamese families have enjoyed pho for centuries, according to Nguyen Every family has a unique recipe, and there are variations in the ways that they present it. It wasn’t designed to be a calorie-counting meal or to be on a diet. ”.
That being said, she notes that the number of calories in phos varies based on the size of the bowl you eat, the amount of noodles you add, and the protein you use (such as shrimp versus a fatter cut of beef). Additionally, the amount of calories you consume depends on whether you prepare the pho at home, order it from a restaurant, or eat a prepackaged version.
Here’s what you get in one cup of your average homemade beef pho, according to the USDA Nutrient Database:
- Calories: 215
- Fat: 5.47 g
- Carbs: 25.2 g
- Fiber: 1.22 g
- Protein: 15 g
- Sugar: 1.93 g
- Sodium: 1200 mg
And in one serving of packaged vegetable pho from Snapdragon:
- Calories: 210
- Fat: 1.5 g
- Carbs: 45 g
- Fiber: 2 g
- Protein: 4 g
- Sugar: 2 g
- Sodium: 1240 mg
Of course, a typical restaurant serving of pho will probably include more than one cup, but It’s important to remember that a lot of recipes have added sugar and a lot of sodium.
How many calories are in a bowl of pho?
An average medium-sized bowl of pho has between 350 and 450 calories, according to a Times-Picayune report. That corresponds to roughly 2020% of your daily caloric intake if you consume 2,000 calories per day.
Sure, it can be, provided you eat a lot of veggies and little to no noodles and sodium. “Depending on the type you’re getting and what’s being added to the broth, pho can be an amazing nutritious, delicious, and filling meal or snack,” says Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute. “The best pho recipes are those that use lots of vegetables, lean proteins like chicken, and fewer noodles.” “.
In fact, one bowl of pho contains around 30 grams protein — about half of the recommended amount per day for most people. (Not sure how much you need? Check out this tool to calculate.) Proteins are good for you because theyre essentially building blocks for your bones, muscles, cartilage, skin, and blood.
One thing to watch out for: sodium. Similar to other soups and stews, pho may contain a relatively high amount of salt. Some bowls have more than 1,000 mg, which is nearly the whole amount the American Heart Association recommends for a single day. Consuming excessive amounts of sodium can raise blood pressure, which can cause heart disease and stroke. Reduce the amount of sodium you consume by drinking less broth or preparing healthier alternatives at home.
Use low-sodium or “no salt added” broths and more vegetables to make your pho at home lighter and more satisfying. According to London, most pho recipes use rice noodles, which are less filling and therefore easier to eat more of because they contain less fiber than wheat-based varieties.
