Is pho healthy?

Pho can be a reasonably balanced meal: it has protein from the meat, carbohydrates from rice noodles, fresh herbs and vegetables, and a broth that's often lighter in fat than many restaurant soups. The main thing to watch is sodium, since pho broth is usually quite salty, along with portion size and how much sweet sauce you add.

This is general information, not medical advice. If you have specific health needs, like high blood pressure, diabetes or kidney disease, a doctor or registered dietitian can help you decide how pho fits your diet.

What's in a typical bowl?

A standard bowl of beef pho includes:

• Broth: simmered from bones, onion, ginger and spices, seasoned with fish sauce, salt and sugar
• Rice noodles: flat noodles made from rice flour
• Protein: thin slices of beef, brisket, meatballs or chicken
• Herbs and vegetables: scallions, onion, cilantro, and often Thai basil, bean sprouts and lime
• Sauces: hoisin and chili sauce, added at the table

Each part affects how "healthy" the bowl is.

The good parts

Protein. Lean beef or chicken provides protein, which helps keep you full. Choosing lean cuts, like rare steak (tái) or chicken breast, keeps saturated fat lower than fatty brisket or tendon.

Fresh herbs and vegetables. Basil, cilantro, scallions, bean sprouts and lime add flavor, a bit of fiber, and some vitamins without many calories.

Broth. A well-made, skimmed pho broth tends to be lighter than cream-based soups or very rich broths. Warm broth is also filling, which can help with portion control.

Rice noodles. They provide energy, and they're naturally gluten-free, which helps people avoiding gluten. Check sauces separately, though.

Things to watch

Sodium. This is the big one. Fish sauce, salt and bouillon in the broth add up, and restaurant bowls are often large. Hoisin and chili sauce add more. If you're watching your salt intake, this matters most.

Portion size. Restaurant bowls, especially large sizes, can contain a lot of noodles. That's a lot of refined carbohydrates in one sitting.

Sauces. Hoisin is sweet, so squeezing a lot into your bowl adds sugar and sodium.

Fatty cuts. Fatty brisket (gầu), tendon and some meatballs add saturated fat. Fine as a treat, but leaner options are lighter.

How to make pho lighter at a restaurant

• Order a small or regular size rather than a large.
• Choose lean meat, like rare steak, eye of round or chicken breast.
• Load up on herbs and sprouts from the side plate.
• Go easy on hoisin and sriracha, or use them as a dip rather than stirring them in.
• Leave some broth behind. Much of the sodium is in the broth.
• Ask for extra vegetables if the shop offers them.

How to make it lighter at home

Cooking pho yourself gives you control:

• Season the broth lightly, then let each person add fish sauce or lime to taste.
• Chill the broth and lift off the fat before reheating.
• Use more vegetables, such as bok choy, mushrooms or extra herbs.
• Use fewer noodles and more protein and greens.
• Use low-sodium broth if you're taking a shortcut.

The easy chicken pho recipe is a lighter place to start, and you can adjust the seasoning to suit you.

Is pho good when you're sick?

Many people reach for warm soups like pho when they have a cold, because hot broth is soothing and easy to eat. That's a comfort choice rather than a medical treatment. If you're unwell, follow your doctor's advice.

Is pho gluten-free?

The rice noodles are, and so is a plain broth made from bones, spices and fish sauce. But hoisin sauce often contains wheat, and some shop broths or bouillons may too. If you have celiac disease or a serious gluten intolerance, ask the restaurant and skip hoisin unless it's labeled gluten-free.

Allergens to know

• Fish: fish sauce is a standard ingredient.
• Soy and wheat: often in hoisin sauce.
• Shellfish: not typical in pho, but ask about shared kitchens if you're highly allergic.

Vegetarian pho

Phở chay, vegetarian pho, uses a vegetable broth with mushrooms and tofu. It's naturally lower in saturated fat but can still be salty. See vegetarian pho (phở chay) for a recipe.

The bottom line

Pho can absolutely be part of a balanced diet. Like most restaurant food, it depends on portion size, ingredients and how you season it. Lean protein, plenty of herbs, a modest amount of sauce and leaving a bit of broth make a big difference.

If sodium is a concern for you, try leaving the last third of the broth in the bowl; it's the easiest change that doesn't cost you any flavor while you eat.